Zamasamba - izi ndizofunikira kwambiri. M'dzikoli zamasamba zosiyanasiyana, zosiyanasiyana kulawa. Amagawidwa m'magulu angapo:
- beets, turnips, kaloti, horseradish ndi mbewu monga -zu;
- mbatata, mbatata ndi ena - tubers;
- mitundu yonse ya kabichi - kabichi;
- adyo ndi anyezi osiyanasiyana - anyezi;
- eggplant, tomato ndi tsabola - phwetekere;
- zukini, dzungu, nkhaka ndi zina - dzungu;
- nyemba zilizonse ndi nyemba zamasamba.
Kwa ife ndikofunikira kuti ogulitsa mavitamini kwa anthu onse ndiwo ndiwo zamasamba, zipatso, zipatso, chikhalidwe ndi zakutchire. Mitengo yonse ili pafupifupi 90% madzi. Kuwonjezera pa madzi, zomera zimakhalanso ndi cellulose, pectin, wowuma, nayitrogenious zinthu, mavitamini, mafuta ofunikira, organic acids, michere ndi zina zambiri, zomwe zimakhudza ntchito ya thupi lonse.
Makolo athu, ngakhale opanda mavitamini m'minda ndi zomera zomwe zimagwiritsidwa ntchito kwambiri, sizinagwiritsidwe ntchito pa zakudya zokha, komanso pochiza matenda ambiri. Mwachitsanzo, pofuna kupewa ndi kuchiza matenda aakulu monga scurvy, munthu amafunikira vitamini C. Vitaminiyi ali ndi okwanira m'minda monga tsabola (zazikuluzikulu), m'malo mwake - parsley ndi katsabola. Mu mitundu yosiyanasiyana ya kabichi (Brussels, mtundu ndi mtundu woyera) imakhalanso ndi vitamini C. M'nyengo yozizira, ma vitamini ambiri timapeza ndi kabichi, makamaka sauerkraut. Chowonadi ndi chakuti masamba awa panthawi yosungirako, pang'onopang'ono kuposa ena, amatayika mavitamini.
Mavitamini ena ndi ofunikira moyo wathunthu. Mwachitsanzo, mavitamini monga folacin ndi carotene ndi olemera mmabwenzi athu. Ambiri a folacin amapezeka mu parsley, sipinachi ndi saladi. Ndipo carotene ndi wolemera kwambiri kaloti, zilombo adyo, adyo ndi anyezi. Komanso ndikwanira pa tsabola wofiira, saladi ndi parsley. Zomera zamasamba zimaphatikizaponso mineral substances, ndi potaziyamu ndi sodium. Pali zitsulo zambiri, zinc, aluminium, manganese ndi mkuwa. Mavitamini a umoyo amapezeka mumbewu. Izi ndi apulo ndi mandimu, oxalic, tartaric ndi benzoic. Mankhwala onse amachititsa kuti thupi liziyenda bwino komanso amakhala ndi mabakiteriya.
Zomera zonse ndi mankhwala awo zimakhala ndi fungo lokoma kwa madigiri osiyanasiyana. Izi zimachokera ku kukhalapo kwa zomera zofunikira mafuta. Mafutawa amachititsa kuti chimbudzi chikhale cholimba, zimakhala ndi zotsatira zowonongeka komanso, motero, zimakhala ndi zotsatira zowonongeka. Choncho, ngati masamba ali ndi mafuta ochuluka kwambiri, amachotsedwa ku zakudya za anthu omwe ali ndi matenda a m'mimba, chiwindi ndi impso.
Zogwiritsidwa ntchito mu zomera, phytoncides zimawononga bwinobwino tizilombo ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ta m'kamwa ndi m'mimba. Matenda a bactericidal amagwiritsidwa ntchito pochiza matenda ambiri. Amathandizira kutentha kwa tsamba lopuma, ndi chimfine, ndi kamwazi ndi kutupa kwa maso. Ngakhalenso yosungirako nthawi yaitali, mothandizidwa ndi kutentha ndi kutsika, phytacids amasunga katundu wawo. Chiwerengero chachikulu cha phytacides ndi adyo, anyezi, radish, horseradish, tsabola wofiira, tomato, kaloti ndi beets.
Imodzi mwazofunika kwambiri za ndiwo zamasamba ndi kusungirako zowonjezera zamatenda ndi pectin, kotero ubwino wa masamba ndiwonekeratu .. Zinthu izi zimapangitsa kuti thupi likhale lokonzekera, zimathandiza kuti thupi lathu liyeretsedwe. Choncho, ndiwo zamasamba omwe ali ndi ma fiber okhutira madokotala amalimbikitsa kuti agwiritse ntchito anthu okalamba omwe ali ndi matenda a atherosclerosis ndi kudzimbidwa. Nyemba, nandolo zobiriwira, mapira, zipatso zouma, komanso kaloti, parsley ndi beets, awa ndiwo ndiwo zamasamba omwe ali ndi mchere wambiri.
Kotero, tiyeni tiyankhule za masamba ena mwatsatanetsatane.
Kabichi , izi ndi masamba osangalatsa, omwe sitingathe kuchita popanda. Kwa ife, akazi, kabichi ndi chofunika kwambiri. Ma calories mmenemo ndi ochepa kwambiri, koma pali phindu lalikulu. Osavuta antioxidant - indole-3-carbinol "amakhala" mu kabichi. Ndipo amatithandiza kupewa matenda oopsa ngati khansa ya m'mawere. Chifukwa indole-3-carbinol imathandiza kuchepetsa kuchotsedwa kwa estrogen. Kwa anthu omwe akudwala kwambiri, atherosclerosis, matenda a mtima, dysbiosis ndi matenda ena ambiri, chofunika kwambiri cha kabichi. Lili ndi kuchuluka kwa ascorbic acid (mu chitsa), mavitamini B1, B2 ndi B3, komanso beta-carotene, pectin ndi folic acid.
Mbewu ina yothandiza kwambiri imadziwidwanso kwa anthu - katsitsumzukwa . Nutritionists amanena kuti palibe munthu yemwe sangakhale katsitsumzukwa kothandiza. Ndi matenda aliwonse, mbale yatsitsumzu idzakuthandizani. Mankhwala amtundu amawasamalira katsitsumzukwa masamba. Amanena kuti zimapangitsa potency kukhala yabwino. Katsitsumzukwa kumaphatikizapo amino acid, mavitamini PP, B1, B2 ndi mchere wochuluka wamchere (potaziyamu, chitsulo, magnesium ndi phosphorous).
Nanga bwanji za saladi yokongola yomwe imamera m'munda uliwonse? Iye si wokongola chabe, komanso amathandiza pa matenda osiyanasiyana. Saladi wobiriwira - njira yabwino kwambiri yothetsera mantha ndi kusowa tulo. Amalangizidwa kuti azigwiritsa ntchito amayi akuyamwitsa kuti aziwonjezera mkaka. Ndi matenda a chithokomiro, zilonda zam'mimba, matenda a shuga komanso matenda a m'mimba, saladi ndi yofunikanso. Masamba a masamba amenewa ali ndi klorophyll, vitamini B1, B2, B3, PP, K ndi C, kuphatikizapo calcium, magnesium, iron, cobalt, zinki, ayodini ndi phosphorous.
Popanda tomato, ambiri samaganizira tebulo lawo. Ndipo nchiyani chomwe chiri chothandiza kwambiri kwa phwetekere? Sitidzayankhula za chiwerengero chachikulu cha mavitamini ndi mchere mu masamba awa, aliyense amadziwa. Ndikufuna kutchula khadi lalikulu la lipenga la phwetekere, ndilo mankhwala othandiza kwambiri kuti antioxidant lycopene. Izi zimathandiza anthu achikulire kuti azichita zinthu zolimbitsa thupi.
Nyamayi ndi masamba ochepa. Chida chake champhamvu ndicho kusungirako mankhwala ochuluka kwambiri a antioxidant - lycopene. Lycopene ndi mankhwala achilengedwe a matenda ambiri, imathandiza kuteteza amuna ku khansa ya prostate, ndi amayi ochokera ku khansa ya pachibelekero, amaletsa kugawidwa kwa zotupa. Mu tomato osakanizidwa, gawo la lycopene ndilopamwamba kwambiri kuposa tomato watsopano. Kuchokera pamenepo, zimakhala zothandiza kwambiri mu mphodza. Asayansi amanena kuti lycopene imachepetsa chiopsezo cha matenda a mtima. Kuti saladi ndi tomato zibweretse phindu linalake, ziyenera kudzazidwa ndi mpendadzuwa kapena mafuta.
Kuwonjezera pa lycopene, ili ndi zinthu zambiri zothandiza, monga potaziyamu, ayodini, phosphorous, iron, magnesium, sodium, manganese, calcium, mkuwa, zinc ndi mavitamini B, C, E, K, PP ndi beta-carotene.
Mapulogalamu othandiza a tomato ndi othandizira kwambiri, iwo ndi okonderetsa kwambiri, amayendetsa ntchito ya dongosolo la manjenje, ndipo chifukwa cha serotonin zimasintha maganizo.
Kaloti amathandiza ku matenda a impso, chiwindi, matenda oopsa, mchere ndi kudzimbidwa. Koma muyenera kukumbukira kuti pamene colitis, kuchuluka kwa zilonda zam'mimba - zimatsutsana. Amathandizanso kudya, chimbudzi. Kaloti ndi mankhwala abwino kwambiri, choncho ndibwino kuti zilonda zam'mimba ndi zilonda zam'mimba zikhale zowononga. Ndikofunika kwambiri kuti juzi ya karoti imapangitse thupi kuteteza chitetezo cha thupi, zomwe zimapangitsa kuchepetsa matenda opatsirana, komanso zimalimbitsa dongosolo la mitsempha ndipo zimathandiza kuwonjezera mphamvu za anthu. Carotene, yomwe ili mu kaloti, imafunika kuti maso athu apititse patsogolo masomphenya, koma carotene imakhudzidwa ndi thupi pokha pamodzi ndi mafuta. Choncho, ndi bwino kudya kaloti ndi zakudya zamtengo wapatali monga mafuta obiriwira, batala.
Garlic ndi nyumba yosungiramo zakudya ndipo imathandizanso kulimbana ndi chimfine. Komanso, adyo amapha tizilombo toyambitsa matenda m'mimba, pamene akubwezeretsanso zomera zake. Chogwiritsidwa ntchitochi chimathandizanso kwa iwo amene akufuna kuchepetsa cholesterol mu magazi. Inde, mu yaiwisi mawonekedwe a adyo ndi othandiza kwambiri, koma pambuyo pa kutentha mankhwala adyo amasiya fungo losasangalatsa.
Biringanya - kudya kwake kumathandiza kumachepetsa mlingo wa kolesterolini m'magazi, komanso thupi la zipatso lili ndi potaziyamu wambiri, zomwe zimayimika thupi la madzi m'thupi ndipo nthawi yomweyo zimamuthandiza kugwira ntchito kwa minofu ya mtima. Kuwonjezera apo, biringanya imasokoneza kutenga kwa thupi kwa cholesterol, pamene normalizing lipid kagayidwe kake.
Broccoli ali ndi vitamini C ndi U, ma vitamini (K), mafuta a nicotinic (PP) ndi beta-carotene. Mu broccoli, mavitamini C mavitamini C kuposa mavitrus, omwe amapanga mavitamini ambiri. Koma beta-carotene, yomwe ili mu broccoli, imalimbikitsa tani yabwino. Zakudya zamtengo wapatali ndi mapuloteni zimapanga mpikisano wamkulu wa broccoli ku masamba monga kolifulawa, omwe ali ndi zinthu ziwiri zokha kuposa zomwe zimakhalapo. Zothandiza zothandiza kuchepa, broccoli ili ndi makilogalamu 30 pa 100 g.
Pali zambiri zabwino zomwe munganene pa masamba alionse. Zimathandiza kwambiri. Ngati timadya ndiwo zamasamba, timasamala za thupi lathu. Masamba samangokhalira kusokoneza mitundu yosiyanasiyana ya poizoni ndi zinyalala, koma ndi othandizira othandizira pochiza matenda osiyanasiyana. Zomwe zili mu masamba, kulimbitsa ma capillaries ndipo zimapindulitsa paziwalo za magazi.
Pofuna kusunga zinthu zonse zothandiza m'zamasamba, muyenera kuziika kuchipatala chochepa. Tsopano mumadziwa zonse zokhudza ndiwo zamasamba, ubwino, mankhwala omwe amapezeka, zomwe zimayenera kukhala alendo nthawi zonse.