Malingana ndi akatswiri onse omwe, pa chakudya cha tsiku ndi tsiku munthu wamkulu ayenera kukhala osachepera 300 magalamu a masamba ndi zipatso. Koma, ngakhale izi zikuyamikiridwa, ambirife timangonyalanyaza izo, motsogoleredwa ndi kusowa nthawi kapena ndalama kugula zinthu zoterezi. Tili pano, tsiku, tsiku, ndikudzikana tokha pazinthu izi zofunika kwambiri kuthupi lathu "kuchokera kumunda kapena mtengo." Ndipo kuphatikiza pa chirichonse, anthu ambiri mmalo mwa zokolola zakuthupi zachilengedwe mu zakudya zawo, mugwiritsire ntchito mapiritsi apadera a "vitamini" ndipo muganizire njira yabwino kwambiri yochokeramo. Koma apa ndikuyenera kuzindikira kuti mapulaneti opangira mapangidwe sangathe kusintha masamba ndi zipatso. Chifukwa ziri muzinthu zachilengedwe zili ndi zinthu zofunika kwa thupi lathu. Mwa njira, ndizofunikira kwambiri kudya zipatso ndi ndiwo zamasamba. Tikukhulupirira kuti malangizo othandizawa adzakuthandizani kupeĊµa zolakwa zomwe mukudya pamene mukudyera zakudya izi mu zakudya zathu. Choncho, tiyeni tikambirane zomwe zimapangidwa ndi ndiwo zamasamba ndi zipatso mu zakudya zathu ndikupeza zomwe zili zothandiza kwambiri pazidazi.
Kumbukirani kuti masamba ayenera kuphika bwino nthawi zonse. Pofuna kuonetsetsa kuti ndiwo zamasamba zodyera sizikuwonjezera zokoma zathu, komanso zimabweretsa ubwino wathanzi, ayenera kuyesedwa kuti asadye. Choncho, nthawi zonse mukamawotchera kapena kuphika ndiwo zamasamba, kumbukirani kuti atakhala ndi chithandizo cha kutentha kwa nthawi yaitali amataya zakudya zambiri ndi mavitamini. Nthawi yabwino yophika ndi pafupi maminiti 5 mpaka 10.
Koma yesani saladi pang'ono ndi kotheka ndi mayonesi. Ndibwino kugwiritsa ntchito mafuta a masamba kuti apange mafuta. Zidzatha kusunga kukoma kwa ndiwo zamasamba.
Dulani masamba nthawi zonse ayenera kukhala osakonzeka musanayambe kukonzekera, mwinamwake iwo adzakhala osagwira ntchito ndipo amasiya juiciness ndi maonekedwe awo. Izi ndizoyenera kuchitidwa musanayambe kusunga masamba. Izi zidzateteza mavitamini mu zakudya zosungidwa ndi kuonetsetsa kuti amakhala ndi moyo wautali. Popeza zamasamba zowonongeka sizikhala ndi nthawi yoti zisawonongeke, ndipo chithandizo cha kutentha kwa nthawi yake chimapangitsa kuti azikhala ndi makhalidwe abwino. Zomwezo zimapita ku chipatso.
Nthawi zonse yesetsani kuonetsetsa kuti mu chakudya chathu cha tsiku ndi tsiku pali masamba ndi zipatso za mitundu yosiyanasiyana. Kumbukirani kuti mtundu uliwonse ndi wapadera komanso wapadera wa zinthu zothandiza kuchipatala chaumunthu. Ndipo izi, choyamba, mavitamini, microelements ndi phytochemicals. Zonsezi, zinthu zapamwambazi, thupi lathu liyenera kulandira mofanana. Nazi zitsanzo za mitundu yosiyana siyana: zipatso zonse zoyera zimakhudza kwambiri ntchito ya mtima, komanso zimachepetsa kwambiri kuchuluka kwa mafuta m'thupi mwathu, zobiriwira - zimakhudza maso athu, kapena kuti, masomphenya ndi kulimbitsa mano a mano.
Muyenera kudya zipatso ndi ndiwo zamasamba kawiri pa tsiku (pambuyo pa chakudya chilichonse). Kapena m'malo mwake, nenani kuti gawo lililonse la chakudya chanu likhale limodzi la magawo anayi ndi mankhwalawa. Kotero onetsetsani kuti mukuganiza za izo. Ngati tsiku lanu lamangidwa mwambo wamisala ndipo simungakwanitse kupeza zosangalatsa zoterozo, kenaka m'malo mwa ndiwo zamasamba ndi zipatso mukugwiritsa ntchito timadziti tomwe mumapanga. Osakhala waulesi kwambiri kuphika kunyumba zamasamba anu a masamba ndi zipatso.
Ndipo tsopano tilankhule mawu ochepa pa mavitamini omwe ali mu masamba ndi zipatso. Kuperewera kwa izi kapena vitamini kungachititse kuti malaise ndi kufooka kwa thupi. Tiyeni tiyang'ane zizindikiro zofala kwambiri ndi kusowa kwa mavitamini ena. Ndi kusowa kwa vitamini C, timakhala tikudziwidwa kugona komanso khalidwe lopsa mtima. Panopa, vitamini C imakhala ndi zipatso zambiri mu zakudya: mandimu, makangaza, kiwi. Ngati thupi la munthu liribe vitamin A, ili ndi khungu looneka bwino komanso likuchepetsedwa. Pankhaniyi, m'pofunika kuwonjezera zobiriwira anyezi ndi kaloti ku zakudya zanu. Mukawona kuti mimba yanu yayamba kugwira ntchito molakwika, milomo yanu yakhala yosaoneka bwino, ndipo nkhope yanu yakula, mumadziwa kuti mulibe vitamini R. Zikatero, muyenera kudya mphesa, mphesa, malalanje, plums ndi kabichi.
Ndipo potsiriza, mfundo zina zosangalatsa za zipatso ndi ndiwo zamasamba.
1. Kodi mukudziwa kuti mango ndi gwero la beta-carotene. Ndi beta-carotene yomwe thupi lathu lingathe kukhala vitamin A ndi C.
2. Kugwiritsa ntchito kaloti m'magulu athu m'zigawo ziwiri kungapangitse 70% ya vitamini A.
3. Kiwi imodzi ya zipatso imaphatikizapo kufunikira kwa thupi la vitamini C ndipo imakhala ndi ma gramu awiri a mchere.
4. Mphesa ndi maapulo si zokoma zokha, kupatula izi, mankhwalawa amaletsa kukula kwa matenda a atherosclerosis. Ndipo madzi awo amatha kuteteza cholesterol mu thupi lathu. Komanso mphesa ndi maapulo zili ndi mankhwala ambiri ophera antioxidants. Makamaka zimakhudza mdima wosiyanasiyana wa mphesa.
5. Kabichi omwe amapangidwa ali ndi mavitamini ambiri, potassium, iron ndi mavitamini B.
6. Tomato wamba kuchokera pabedi ali ndi potaziyamu, zitsulo ndi zidulo. Ndipo madzi a phwetekere amathandiza kwambiri pakamwa.
7. Dzungu imalimbikitsidwa kwa anthu omwe amadwala matenda a shuga komanso matenda a shuga. Komanso mumapangidwe ake muli salt, zinc ndi vitamini D.
8. Nkhaka ndi mavitamini C, B1, B2, PP. Kuphatikiza apo, ili ndi mchere wambiri wamchere. Chifukwa cha alkali acid, nkhaka imatha kuchepetsa acidity ya mimba yam'mimba ndi kuchotsa slag mthupi lathu.
9. Koma aubergine amathandiza kwambiri mthupi lathu. Zili ndi zinthu zambiri zothandiza monga carotene, phosphorous ndi sodium.