Muvambi wezvidzidzo zvevhithamini hazvina kunyatsoitika chiremba wevana, MD Nikolai Ivanovich Lunin. Akaedza kuratidza kuti mune zvimwe zvokudya kunze kweprotein, mafuta, makhahydrates, minerals nemvura, zvimwe zvinhu, mavhithamini anobatsira mumuviri womunhu, zvakakosha kuti zvinhu zvose zvipenyu zvive zvakakosha. Gare gare vakaidzidziswa naK. Funck uye vakagamuchira zita revhithamini. Mhuka yevana ndiyo inonyanya kufunga nezvekushaikwa kwezvinhu zvakakosha, nokuti inoda kuzadza nhumbi dzavo nekuvaka masero matsva nemasukisi kubva kwavari. Nzira yekudzivirira sei kupera simba kwemuviri?
Chii chichatidzivirira?
Chokutanga, vitamini inobatsira yemuviri wemunhu inonzi vitamini C, ascorbic acid, chinhu chakasiyana. Zvimwe mavhithamini zvinogona kunge zvichinyatsogadzirwa mumatumbo, zvimwe-zvinowanikwa mumiti yakadaro-isina nyama, chiropa neitsvo, mazai, mukaka, hove, zviyo ... Asi muviri wemunhu, kunyange mukudikanwa kwakanyanya, haugoni kugadzira vitamini C. Izvo zviripo chete mumiti yemiti, naizvozvo munguva yechando, huwandu hwezvokudya huri kuderera zvikuru. Mukuwedzera, ascorbic asidi yakasimbiswa zvikuru, inoparadzaniswa kubva pakubika, kubva pakupisa, chiedza, mvura, oksijeni, inenge iri kutaridzika. Chero bedzi, ngatitarisei maibva vitamini C netsitsi.
Zvichida, iyi ndiyo yekutanga yevhithamini inobatsira yemuviri wemunhu, iyo vana vanodzidza pamusoro apo patinovaverenga mabhuku pamusoro pekufamba-pasi-kwenyika, pamusoro paMagellan naColumbus. Mafambiro ose mumazuva iwayo akare akaparara kubva ku-scurvy, kureva, kubva pakushaiwa vitamini C. Gare gare, vafambisi vegungwa vakanunura sauerkraut , mabharani avakatora navo parwendo.
Vana vakwegura kubva kuJack London's "God's Mistake" vachaziva kuti guta rose rekumusoro kwegorggers rakachengetwa sei kubva kurwere ichi ... mbatata. Pamwe pane kuwedzeredza munyaya yacho, asi yeuka chigadzirwa ichi - POTATO. Zvechokwadi chaizvo mavitamini C. Zvinosuruvarisa kuti pakupera kwechando chete hafu yezvikwata izvi zvinogara, asi ichi chinofanira kudiwa munaMarch, apo pasi pe7% yevhitamini inorasikirwa panguva yekubikira mbatatisi, asi kwemaawa matatu ekuchengetedza muto webhodhoro, kurasikirwa kwekasi ye ascorbic ichasvika kusvika 40% Funga zvimwe zvokugadzira dhishi.
Mbatatisi uye sauerkraut kuchengetedza huwandu hunobatsira mavitamini kumunhu wemuviri munguva yose yechando. Asi ... zvakare zvishoma, kunyanya mumuviri unokura. Uye kana tikafungisisa kuti miriwo iyi inoshandiswa muzvokudya zvevana chete mushure mokubika, saka haifaniri kunge yakadzika matariro zvachose.
Superfoods
Iyi ndiyo nzira yekureva zvokudya zvine mavitamini C akawanda uye zvinogona kuchengetedza kwenguva yakareba.
Rosehip
Mune ruvara rutsvuku rune ruvara rwezvibereko zvaro, mazana mavitamini akawanda anobatsira mumuviri womunhu, uye mune imwe nzvimbo iyo inonyanya kushanda "mumutumbi". Muhurose, iyi vitamini inowanika munharaunda inobatsira netsika uye hesperidin, iyo inowedzera kuwedzerwa kwe vitamini C uye kubudirira Ma pharmacy vitamini yakaoma ine ascorbic acid pamwe ne bioflavonoids, hesperidin uye nguva dzose (dzimwe nguva dzinonzi "marimu emucro"). Dzimwe nguva vitamini C inobudiswa nehuwandu hwemuchero wekrisry. Asi mukutengeserana kwemashoko pane zvakanyanya kugadziriswa kwe "vitamin C" yakachena, iyo inowanikwa kubva ku dextrose yezviyo, zvisinei, vitamini yakachena inowirirwa zvakanyanya, uye mune izvi, zvigadzirwa zvepanyama zvine unyanzvi husinganzwisisiki.
Rosehip ndiyo inokonzera zvakakwana zve vitamini iyi yakaoma. Pane zvakawanda zveja imbwa uye carotene - provitamin A. Ndinofanira kubika chii?
Kuvhiringidzwa
Sarudzo 1: Shambai mahudyu, pfekai mucheka, murove nemvura inopisa uye muchipwanya nepini inoputika, mudururire mune teapot inopinza, dururirai mvura inodzika (girasi pafurafura 1, A spoonful of fruit). Kettle kuvhara uye kusiya kwemaawa maviri. Kupedza kupindira kunopera kuburikidza nejijize, kudziya kune nyika inoda uye kushumira panzvimbo yeti. Kuvharirwa kwembwa yakasimuka kunogonawo kubikwa muhombodo ye thermos.
Sarudzo 2: Chibereko chakagadzirirwa uye mavitamini ane utano hwomuviri womunhu, somuenzaniso, akasimuka mahudyu akaiswa enamelware uye anodururira mvura inodzika. Vhura chifukidzo zvakasimba uye simmer kwemaminitsi gumi panguva yakadzika yebikira. Bvisa kubva kupisa, ramba uchipedza maawa 6-8, kuoma.
Rosehip soup nemupunga uye majiroji
Tora:
1L yembwa yakasimuka
100 g ye cherries yakaoma kana strawberries
lemon peel
1 tafura. a spoonful of starch
4 tafura. makapu eiri rebiki
5 tafura. spoons of jam
Kugadzirira
Muchipisa chinopisa, isa mabriji, uuye kumota, udire mune starch yakanyungudutswa mumvura inotonhorera, uchimutsa zvakare kuisa kumota, kuisa jam, lemon zest uye refrigerate. Usati washumira, isa tafura imwechete. kikapu rebizi yakabikwa.
Sweet Bulgarian pepper
Zvibereko zvaro zvinowedzerawo muvhithamini anoshanda kumunhu wemunhu uye beta-carotene. Pepri inotapira mune zvakagadzirwa ne vitamini C, yakafanana nehudyu yakasimuka, inopfuura inonyanya kuzivikanwa - black currant. 100 g yezvikoroti izvi zvinowedzera 200 mg mavitamini C, uye 100 g yemuviri mutsvuku - zvinenge 250 mg (!). Yeuka kuti zvinodikanwa zvezuva nezuva zvemuviri wemwana mu vitamini iyi ndeye 60-100 mg. Sezvo pepper inokura, kuwedzera kwevhithamini mumapodhi ayo kunowedzera. Iko tsvuku yakasvibirira yepodhi yakakwana yakakwana yakaine mavitamine akawanda kupfuura chikamu chayo chemavara. Zvichida zvakapfuma mavhithamini mapepa, zvichibvumira pedyo kusvika kwekupedzisira.
Munguva yechando, pepper inotapira inodyarwa mumasitoro. Kunyangwe mupepu yakasvibira zvakakwana zvakakwana mavitamini C. Mavitamini anobatsira muviri wemunhu anoramba uye kana kugona. Pepper paste - mhare muvhitamini pakati pemiriwo yakakaniwa. Kunyange zvakachengetedzwa zvakachengetedzwa mavitamini mu pepper inotapira. Chii chokubika? Kuvana, inobva yatonyudzwa juice ndiyo yakanakisisa.
Ichi chibereko chinoshamisa zvinosviba, uye hafu yepodhi nerubatsiro rwegesi juicer inogona kuwana 50-60 ml yezvinonhuhwira zvinonhuwira. Kune vana vakwegura vanotoziva kuti vanochera sei zvokudya, zvakasiyana-siyana masadhidi ane pepper inotapira zvakagadzirwa zvakanaka uye saladi kubva kune imwe pepper inobatsira, neine nyore uye inobatsira kugadzirisa.
Saladi ye pepper inotapira uye huku
Tora:
100 g yakabikwa chifu
1 chopped tsvuku tsvuku
2 cherry tomato
souric refueling
chinyiko ches basil chakaomeswa
Kugadzirira
Gadzirai zvigadzirwa nekudiridza kupfeka. Kuti uite uri mukisiki wakasvibirira, simbisa avhave yegariki, yakabikwa nemunyu.
Brussels inomera
Uyu ndiye mambokadzi chaiye pakati pemhando dzose dze kabichi. Muna 100 gramu yeBrussels inomera, 120 mg (!) Mavhitamini C anowanikwa mune fomu yakaoma, ine mavhitamini makumi mapfumbamwe nemazana makumi mana mumakiti ayo maduku, saka 40 g chete yehuta yeBrussels inokwana yakakwana kugutsa zvido zvezuva nezuva zvekutanga mwana mu vitamini 50%. Beta-carotene muBrussels inowanikwa muna 15 (!) Nguva dzakawanda kupfuura dzakachena-dzine ruvara kana dzine mavara, uye katatu kupfuura kupfuura dzvuku kana kohlrabi. Kukosha kweBrussels kunokonzerwa nekudya kwevana kwakanyanya kwazvo zvokuti kunyange mune zvishoma zvishoma zvakawedzerwa pamuchero wemuwadhi, borsch, korosi kabichi kana mucheka, zvichaunza zvisingabatsiri zvakabatsirwa.
Kunhuwira kwekakichi, kunyanya mushure mekurapwa, kunoshamisa. Zvose inhuhwira uye kutora zvinokonzerwa nenhamba yakawanda yemakemikari zvinonzi indoles. Iyo inokosha pakuti inotadzisa huwandu hwemakemikari, achiita pamwe pamwe ne quercetin uye nemavhitamini C uye E. Asi iyo tambo yakasiyana haina kufanirwa nevana vose, saka vanoedza "nenzira imwe neimwe", vanoifukidza nemiriwo nemimwe zvinonhuwira. mahwendefa eBrussels anomera muzvimedu zviduku zvebhakoni inopfungaira uye zvishoma nyore fry.Borussel kabichi yakafuma uye B mavitamini, kunyanya B2.
Kabichi Brussels mu sauce
Tora:
2/3 mahwendefa echando kabichi kabichi
3 tafura. tablespoons butter
2 tafura. nendiro dzeupfu
1 girasi yemakisi
munyu
Kugadzirira
Kochanchiki marussels inomera, pasina kunyorera, imvura mubikira mvura yakarungwa uye kubika kwemaminitsi 6-7. Rambai, uye mumumvu, simbisai upfu, virai kwemaminitsi mashanu, wedzera mafuta, kamuti, munyu uye kupisa. Isai kabichi muchiputi ichi, chengetedzei kwemaminitsi masere uye mushumire nemuuce. Iwe unogona kusasa dill rakagadzirwa zvakanaka, rakapwanyika kumini.
Cabbage Brussels fried
Tora:
2/3 mahwendefa emakaka kabha
2 tafura. tablespoons butter
munyu
Sauce:
100 g dill greens
50 g coriander
1 tafura. supuni yejisi yemamu
2-3 ml ye saline solution
kirimu yakasviba, yakavhenganiswa nekrisamu (kuravira)
Kugadzirira
Frozen kochanchiki kabichi bhiza. Zvadaro zvishoma nyore fry netirea uye udira muto. Yakagadzirwa nemafuta eDill uye cilantro yakarova mu-blend-re nekamuki omunyu nekamu. Wedzera jemusi uye saline solution, fungisisa zvakazara, kuedza kuti usasvike zvakare kana, zvakare, tsva. Iyi vitamin sauce inobatsira kuzadza zvinenge zvese zvezvokudya zvevana: saladi, yekutanga uye yechipiri ndiro.
Zvinokosha sei vitamini C
Inodzivirira muviri, kunyanya vana, kubva kune hutachiona hwehutachiona uye hwebhakitiriya, hunosimbisa masimba ezvirwere.
Inokurudzira kuporesa mavanga, kupisa uye nekubuda ropa. Inosimudzira kuporesa kwemasukisi mumazuva anotevera.
Inodzivisa kuumbwa kwe nitrosamines mumuviri, inotyisa zvinhu zvine maitiro ecarcinogenic. Kune imwe nzvimbo inoderedza kuipa kwe nitrate uye nitrites.
Mavhithamini anobatsira kumunhu wemunhu ane simba rinodzivirira, uye anobatsirawo mukurapa kwehutonho.
Inovandudza kushandiswa kwesimbi inorganic. Inoderedza migumisiro yemuviri wemhando dzakasiyana-siyana dzezvenyeredzi. Inosimbisa kubatisisa mapuroteni emasero, nokudaro kuwedzera kutarisira upenyu.