Chitani zina zambiri pamene mukugwira ntchito pa kompyuta, yang'anani pa zinthu zakutali. Lolani maso anu apumule. Kusiya kusuta ndi mowa. Nicotine imachepetsa kwambiri zotengerazo, ndiye zimakhala zochepa, izi zimakhudza kugawidwa kwa magazi kwa mutu ndi maso. Yendani kawirikawiri musanagone. Kupindula thupi ndi mpweya, mumathandiza kubwezeretsa masomphenya.
Vitamini C ndi ofunika kwambiri kwa maso. Pewani zakudya zanu kuti zikhale ndi vitamini zokwanira, zomwe zimateteza retina maso athu. Idyani zipatso zamitundu ya citrus, cranberries. Zopanda phindu pazithunzi zamchere - zinc. Mbewuyi imapezeka mu tsabola wokoma ku Bulgaria, mbewu za dzungu, beets atsopano. Pofuna kupewa matendawa, madokotala nthawi zambiri amapereka zakudya zoterozo kwa odwala. Chinthu china chofunika kwambiri chomwe chiyenera kubwera m'thupi mwako mokwanira kotero kuti palibe vuto ndi maso - calcium. Amapezeka mu mkaka, amathandizira kulimbitsa minofu ya diso, kumenyana ndi infantile myopia.
Mavitamini E, A, beta-carotene, omwe ali ndi antioxidants, amathandizira kulimbikitsa makoma a mitsempha ndi kapangidwe ka capillary, kuyang'ana maso, kuwongolera kwa maso. Mukhale ndi kaloti ndi blueberries. Osati pachabe, mankhwalawa amatchedwa "thandizo loyamba lothandizira maso." Chinthu chofunika chokha, kaloti, zomwe zili mkati mwake, beta-carotene sichikukuta popanda mafuta. Choncho, pokonzekera saladi ya kaloti, onetsetsani kuti muonjezere zonona zakuda kapena maolivi.
Maso athu, mafuta osatchulidwa amafunika Omega 3 ndi ofunika kwambiri. Thupi lathu silitulutsa iwo eni, kotero tiyenera kupereka mwayi wopezera zinthu zofunika kwambiri. Idye zakudya za nsomba zambiri. Makamaka omega-3 acids amapezeka mu tuna ndi salimoni. Madzi pang'ono a mandimu kapena maolivi amathandiza kuzindikira chinthu chofunikira ichi.
Ndimapereka maphikidwe angapo kuti azikhala ndi zakudya zabwino. Mphindi zingapo mu khitchini, ndipo mukhoza kukonzekera chisakanizo chabwino ndi chopatsa thanzi kwa maso anu.
Saladi «kaloti ndi mtedza».
Mudzafunika: ochepa a walnuts, gulu la parsley, 2 kaloti watsopano, supuni 2 ya kirimu wowawasa, supuni 1 ya mafuta a maolivi.
Peel kaloti, kabati pa lalikulu grater. Finely kuwaza parsley ndi mtedza (iwo akhoza grated pa chabwino grater). Onjezani saladi ndi kirimu wowawasa ndi batala. Zokongola komanso zokongola mungapange saladi. Onjezerani magawo angapo a pepala lalanje kapena Chimandarini, mukhoza kuwonjezera supuni ya uchi.
Saladi yokoma ndi yathanzi kwa maso ndi yokonzeka!
Chisokonezo cha blueberries.
Mudzafunika: 200 magalamu a mascarpone tchizi, supuni 2 ya shuga, 500 magalamu a blueberries, mapuloteni awiri oyamwa, mchere wochepa.
Ndikofunika kukwapula ma blueberries ndi shuga mu blender. Yonjezerani mascarpone, yendetsani. Mbuziyo imayikidwa mu nkhungu ndikuyiika mufiriji. Mapuloteni amenyedwa mu thovu (monga meringue), uzipereka mchere. Pang'onopang'ono kutsanulira chithovucho mu mphulupulu yambiri ndikusakaniza ndi supuni kuchokera pansi. Ikani mufiriji. Nthaŵi zambiri yesani misa. Mukhoza kutulutsa mchere wothandiza komanso wokoma mukhola. Zojambula zimagwiritsira ntchito sprig ya timbewu.
Saumoni ipukuta ndi mandimu.
Muyenera: 2 kg ya salimoni, supuni 2 za mpiru za mpiru, mchere, tsabola, gulu la parsley, tarragon ndi katsabola, mandimu 2.
Kupanga nsomba: dulani mutu, mchira, mafupa (zonsezi zikhoza kuphikidwa ndi kuphika msuzi). Sakanizani madzi ndi mandimu imodzi ndi supuni imodzi ya mpiru ndi supuni ya mafuta. Thirani kusakaniza mu nsomba, pita kwa mphindi 20. Dulani masambawa bwino, dulani mandimu yachiwiri mu magawo abwino. Ikani pakati pa magawo awiri a nsomba yosanjikiza. Onjezani mchere, tsabola, kuphika mu uvuni wa preheated pa 180 ° C kwa mphindi 40.