Kwaiva kutonhora uye kutonhora. Panguva ino yegore, zvakanyanya kuoma kuchengetedza kudya kwakakwana, nokuti zvose zvakafanana vitamini hazvikwani kumuviri. Asi pane zvimwe zvigadzirwa zvinobatsira kuzadzisa muviri nezvinhu zvakakosha.
Saka zvii zvekudya zvinofanira kupedzerwa munguva yechando kuti unzwe zvakanaka? Nhasi tichataura pamusoro pezvinhu zvakakosha mumiti munguva yechando. Kuvonga kwavari, munhu anogona kunzwa akanzwa nesimba.
Vitamin D. Munguva yechando, munhu anenge achingoerekana asisina zuva. Uye saka vitamini D inofanira kuwanikwa kubva pakudya. Iyi haisi dambudziko, chinhu chikuru hachifaniri kukanganwa kudzorera muviri wako. Vitamini D iri mune oatmeal, caviar, mafuta, mukaka, hove, chiropa cod, cheese. Kana ukashandisa zvishandiso zvezuva nezuva kubva pane urongwa uhwu, zvichawedzera hutachiona hwehutachiona, kuvandudza ruvara rweganda uye kuratidza kuwedzera kweropa.
Sour cabbage . Ichi chibereko chekuvirisa, uyewo kefir newaini. Kabichi yakadaro inonyanya kukosha pane inowanzosikwa kana yakabikwa. Mukati yekakichi zvose mavitamini anobatsira anochengeterwa. Inosanganisira mavitamini B, C, K uye kutsvaga zvinhu (potassium, sodium, iron, calcium, sulfuri, mhangura, zinc, boron, silicon). Panguva yekuviriswa kwayo, chigadzirwa chacho chinowedzera ne-organic acids, izvo zvinodiwa kuti basa rakanakisisa renzira yekudya.
Mbatata . Ichi ndicho chibereko chisingafaniri kudyiwa munguva yechando. Kana iyo mazamu mazamu ane zvinhu zvinobatsira, zvino izvo zvipenyu, kunze kwekuwedzera, hazvigamuchiri chinhu kubva mumuviri. Saka, chengetedza kudya kwaunoita uye tambanudza mbatatari yechando. Zvinokwanisika kutora mbatatisi nemimwe miriwo inofadza. Itai mari muhovheni uye munakidzwe navo, kunyanya kana pane mukana wekutenga miriwo yakasvibirira muchitorosi. Kushaikwa kwemiriwo muchando ikoko.
Frozen berries . Asi pamusoro pejikiji zvinhu zvakasiyana. Ma cherries ane frozen, currants, strawberries anobudisa mavhitamini nema microelements. Vanochengeta zvose zvinobatsira kunyange mufiriji. Nokudaro, unogona kuvhara majeki nekuchengetedza uye kuwedzera ku yogurt. Zvinokwanisika kuita tea inonaka uye inobatsira, mapuroteni cocktails nezvimwe zvinwiwa zvinonakidza. Zvinogoneka kugadzirira syenemnogo compote. Zvadaro sekufungidzira kunotaurira.
The salinity . Mishonga yekugadzirira nenzira ye marinades, compotes, jams uye pickles zvakanyanya kwazvo mu vitamini. Saka, haafaniri kushandiswa. Ichokwadi, iyo inonaka uye inoratidzika yakakosha, asi chaizvoizvo iyo inofinik. Inoshandisa idzi ndiro kuti izere mudumbu. Saka usatora huyu, zviri nani kutsva karoti.
Zvibereko nemiriwo . World Health Organization inorayira kudya kwemazuva ose kushandiswa zvikamu zvishanu zvezvibereko nemiriwo, chikamu chega chega g gr. Muchando, munhu haafaniri kuzvidzivirira miriwo nemichero. Zvinonzwisisika kuti zvinomera zvinowedzera kune zvigadzirwa zvevhu pasi pezvinyorwa zvezvinhu zvinobatsira, asi iyi haisi chikonzero chekuti varambe. Izvo zvakasiyana-siyana kudya, zviri nani kune utano uye basa rezvikamu.
The greens . Hapana misiyano mumhando ipi inoshandisa magidhi, inogona kunge yakachena uye yakaoma. Mune chimiro chakaoma, dzose mafuta anokosha uye tsanangudzo yezvinhu zvichachengetedzwa. Saka, usakanganwa kuwedzera zvese zvakasviba midhi yakaoma uye kuzadza muviri nemavhithamini.
Cranberry . Ndiani angadai akafunga, asi munguva yechando ingadai yakakosha kushandisa cranberries. Pane huwandu hwakawanda hwevhitamini C uye husingawaniki vitamini PP. Iye zvino anokurudzira kubatwa kwe ascorbic acid. Nokudaro, munguva yechando chinyorwa chinonyanya kukosha chevhitamini i-cranberry. Inobatsira kuwedzerwa kusununguka kwemunhu, munyaya iyi, haana kungoenzana. Iron, boron, iodine, magnesium, cari, sirivha uye manganese zvinosanganiswa muhutano. Cranberry inozivikanwa nokuda kwe antioxidant yayo. Uye Morse kubva kune cranberries inokwanisa kubvisa slags, chepfu uye zvimbi zvakakura kubva mumuviri womunhu.
Zvibereko zvisingaiti . Vanhu vazhinji vanotya kuedza muchero unoshamisa, vachitya kukuvadza dumbu ravo. Asi kuva akatendeseka, tokartofel zvakare inogona kuonekwa seyemiti yemafuta. Mushure mezvose, yakaunzwa muzana remakore rechi17, pamwe nepapaya uye mango. Saka sei iwe uchifanira kuzvirerekera? Zvakakosha kubhadhara kiwi, iyo inongova yakakosha inobva ku ascorbic acid, imomo yakakura kudarika mu cranberries. Asi avocado ndiyo inonyanya kukosha uye ine zvakawanda zve unsaturated mafuta acids. Bhanana yakazara mu potassium, saka inobatsira zvikuru midziyo yemwoyo.
Zvakakosha kuziva kuti kudya kwechando kune zvakasiyana nezvokudya zvezhizha. Organizmuzhno kunyange simba rakawanda kupa muviri muviri wehutano hwakanaka.
Nyama . Muchando, tinoda zvokudya zvakawanda zvinovaka. Uye nyama ichapa huwandu hunodiwa hweprotini nemafuta emhuka. Zvakanakisisa kubika kana kudzima nyama. Shandisa kukurudzirwa huku kana nyama yenyuchi. Nutritionist inorega kudya nyama yakabikwa. Mushure mezvose, kubva kwaari zvinokuvadza kupfuura kunaka.
Tea . Doro rinotapira reji rinobatsira nokukurumidza kushambidza muviri wekushure-chando. Asi zvakanakisisa kuita tei neminiti, imbwa yakasimuka uye uchi. A spice inokonzerwa neropa rekupararira uye inovandudza mafungiro. Green tea inorwisa antioxidant. Mumanheru anozive kwazvo unogona kukwanisa kunwa waini yakawanda.
Dairy products . Mumuviri unoda chidimbu-ractobacilli, iyo inobatanidzwa mukudya. Unogona kuzviwana nokudya mukaka wakabikwa wakabikwa, yogurt uye yogurt. Vashandi vezvokudya vanonyevera kuti haufaniri kusendamira pamasipi nemashizha, vachaiswa pamativi avo. Misi ichakupai calcium.
Zvibereko zvakaoma . Nutswe nezvibereko zvakaomeswa zvichabatsira kuchengetedza vitamini muyero. Ichi ndicho chimwezve simba remasimba. Uye iyo inonakidza nhau ndeyokuti zvinhu izvi hazvina kuchinja pachiuno. Kushaitekeshyu, almonds, hazelnuts, walnuts, apricots yakaomeswa namazambiringa akaomeswa. Iyo ine iodine yakawanda, magnesium, zinc uye vitamini E.
Kashi . Vane vitamini akawanda ipapo. Semuenzaniso, mu buckwheat pane zvakawanda zvesimbi pamwe nemamwe maitiro. Kana iwe uchidya oatmeal kwekudya chamangwanani, iwe uchanzwa wakakwana kusvikira masikati uye hapazovi nomuedzo wokudya keke. Murairi unobvisa chepfu uye chepfu.
Zvokudya zvechando hazvirevi sezvinoratidzika. Nokudaro, zvakakosha kuratidzira fungiro shoma uye kuwedzera horizons. Bon appetit!