Upenyu hwedu huri kuwedzera uye hunofambira mberi gore negore. Isu tose tinoshuva kuwana nguva yekuzvitora isu pachedu, isu tiri kuwedzera kuzviparadzanisa isu kubva pachedu pachedu uye muhupenyu hwehupenyu hwemazuva ano, vazhinji vedu tinoregeredza kudya kwakanaka, tichiiisa ne-high-calorie kudya, kunyange zvazvo kunofadza zvikuru, asi mune mavitamini nemajini.
Asi kana isu, vanhu vakuru, tichikwanisa zvishoma kuti tizadzise kushayikwa kwevhithamini, pavakawana mu pharmacy yavo yakagadzirwa zvakakosha, zvino muviri wemwana hauna kugadzirira kuongorora kwakadaro. Kunze kwekuti, vitamini D3 inogona kupiwa mwana wemakore matatu. Nokudaro, tinofanira kunyatsokwanisa uye nekuvimbika kuswedera pakusarudza kwemenyu yemwana, kana tichida kuti mwana wedu ave ane utano uye anofara.Kwatanga kupi? Tinoyeuka madzitateguru edu, avo vanopedza nguva yezhizha pamagariro avo, vanotarisira vashandi uye vashandi, uye vanozvikudza vanobva vatora maitiro avo anonaka mumashizha echando uye vanogara mumhuri iyi. Hongu, tinotanga kudzidza kubva kuna mbuya vanamato, kuomesa, kukwidza, kukwidza, kupisa zvipo zvebindu nejindu. Aiwa, handitauri pamasimba ose kuti ndikande panzvimbo idzi, ndichikanganwa nezvezororo rakamirira kure kune dzimwe nyika)). Iye zvino vakawanda vanoita munda wekurima nekutanga kwezhizha yezhizha vakagadzirira kugovera kukohwa kwavo kwemari shoma. Mukuwedzera, iwe haudi bhakiti rejiriji, uye bale reapuro. Pashure pezvose, unogona kuzvisungirira girazi-maviri, asi yakasiyana nemabriji. Izvo zvinoenderana nemiriwo.
Nditende, pane nzira dzakawanda dzekuchengetedza kukosha kwemiriwo, majiro nemichero, uye zvakanakira kubva kune zvakagadzirwa zvakadaro zvakanyanya. A spoonful yechando yeblueberries mu gruel, kana mashomanana echeranberry yakaputirwa muti, inowedzera kudya kwechecheche, pasinei nehuwandu hwakakosha mumuchero wakagadzirwa. Kunyange mashizha echando parsley uye celery achapa chikamu chevhithamini kune mutsvuku. Tinoyeuka kuti jisi yemichero kubva mujamu rejiriji yebindu haisi yakaderera chero ipi zvayo kubatsiri yemafuta efekitari, uye kana iwe usina kunge uri simbe uye wakabikwa mumwero wekuvhuvhu wejusi iwe pachako, uchichengetedza kana kuupisa, zvinowanzoita zvakanaka. Uye unoziva here kuti iri mufomu yakaoma kuti michero ichengete ascorbic acid uye carotene zvakanaka chaizvo? Ingoziva kuti kushandiswa kwezvikoroti zvakanamirwa kunofanira kupedzwa pakarepo mushure mekudzikisa, nemiriwo inofanirwa kuendeswa pakarepo mumucheka uye kubika kusvikira yakagadzirira. Iwe unogonawo kuwedzera ragout, casserole, omelets uye kunyange meatballs kumarudzi akasiyana-siyana. Kubva majikiri nemichero, unogona kugadzira compotes, jelly, morsie, kuwedzera piragi, mishonga yakakisi-mukaka uye mazamu, uye kugadzirira kudya jelly uye puddings. Zvichida mumwe munhu haazvizivi, asi kunyange tomato nyore uye pepper zvinonyatsochengetedza ruvara rwavo, zvinonhuwira uye mavhithamini akawanda paanonaya.
Uyewo, usakanganwa kuti mu sauerkraut uye yakasvibira miriwo, mavitamini anoshanda zvakakwana, kunyanya vitamini C., anochengeterwa asi mazai mushure mekubika kubika (semakaroti uye mbatata) anogona kushandiswa semukaka mukuru wekubika vana matamba.
Yeuka: vitamini A inowanikwa mumaruva uye miriwo miriwo; vitamini E mune michero yakaoma mashizha; vitamini C mumichero yemishuruki, majiroji, pepper, kabichi uye tomate; vitamini B2, inokurudzira uropi, ine broccoli nesipinashi; vitamini B12 ine marudzi ose emidziyo.
Zvechokwadi, nhasi, apo urefu hwechando huri pakureba kwayo, tinofanirwa kugutsikana chete nemiriwo inobva ku deli. Asi yeuka kuti amai vakagadzirwa broccoli puree kana aple compote vachaunza zvakawanda zvakanyanya kubatsiri kumwana kupfuura kugadzirira-kwakagadzirwa zvokudya zvekakini. Zvakanaka, uye zhizha rinotevera, tadzidza maoko edu, tinotanga kuchengetedza mavitamini kune murume anodikamwa zvikuru panyika - nokuda kwechecheche wako ...