Vitamin C
Chiito che ascorbic acid chinogona kuenzaniswa nejojo yehuduku. Iyo inoderedza kuwanda kwemararamiro ehurukuro ayo akaumbwa mumuviri pasi pesimba rezuva uye kusvibiswa kwemhepo, uye ndiye muponesi wechokwadi wemama necheche mu megalopolis. Nzira yekuiwana nayo? Birai broccoli maviri, ita saladi yekkabi, pepper inotapira, tomato uye parsley, uye dessert, cherry kana black currant.
Vitamin H (biotin)
Inotarisirwa kukonzera kohsi. Kushayikwa kwaro kunogona kukanganisa kukura kwehutachiona, seborrheic dermatitis, kuwedzera kukanganiswa kwevhudzi, kupa kutarisa kutarisa, kuputika uye kupera kweganda. Nzira yekuiwana nayo? Biotin yakawanda mumucheka mutsvuku neholiflower, nyemba uye mapepa. Kubva majikiri nemichero maapuro akanaka, strawberries uye melon.
Vitamin E
Zvakakosha kuvandudza maviri acho uye kuvadzivirira kubva kune zvinokuvadza zvemhepo. Kubatanidzwa muhutano hwe collagen ne elastin, kunodzivirira kuonekwa kwemakaka. Uye kuwedzera kushandiswa kweropa, kunopa hutano hwakanaka kuna amai vangu uye kunovandudza ropa remwana. Nzira yekuiwana nayo? Wakaonda pamashizha mashizha mashizha uye usadarika mbesa nedandelion - yakabikwa kubva kwavari ndiro yakazara mu vitamini E. Idya maapuro nembeu uye uite tiyi kubva kumaspibrasi mashizha ane mahudyu.
Zvinyorwa zve lettuce mashizha
• 5-6 mashizha makuru mashizha F 150 magiramu ezvokudya
• 100 g yemapundu
• 5 g yemaiorivhi
• 1 tbsp. l. mafuta ezvirimwa
Miti inobvongodzwa ikagurwa mumakumbo uye fry kusvikira ndarama mune mafuta emiriwo. Maorivhi akacheka muzvindori. Sakanisa cheese, fried mushroom uye maorivhi. Pamusoro pebazi rimwe nerimwe letesi, isa zvimwe zvekuisa. Vapedze mumapumburu uye vakachengeteka neinocheka.
Vitamin D
Inobatsira kudzorera ganda raamai uye kupatsanura masero emwana, achibvumira kudzivisa kutsika kuberekwa. Inovandudza ruvara uye kuwedzera kwemasukisi, kunobatsira kurwisa rashes, kunonoka kuderedza kusakara. Nzira yekuiwana nayo? Ika zvipfeko zvakatsvuka - kubva kune makaroti matsvuku, tomate matsvuku, mavarai ezvinyoro uye pepper inotapira yemarudzi ose. Uye shandisa mishonga yakawanda - kubva parsley uye mint kuti sorere uye sage.
Gazpacho
• 10 matata makuru
• 3 masango
• 2 pepper inotapira
• 4 mavhavha makuru egarlic
• 4 zvimedu zvechingwa chena
• 1iiiiiiiiiiiiiiiiiiiiiii 100 100 ml mafuta emuorivhi 2 tbsp l. waini waini
• 1 tbsp. l. guru remunyu weparsley
• mvura inotonhorera, tomato juice
Munyu uye garlic rastolkite mudhaka, wedzera chingwa chakakanyiwa namaorivhi. Ita kuti pave nemafungiro akasiyana. Rega ikarwe kwemaawa 1-1.5. Gadzirai anyaii uye girai vhiniga. Tomati inopisa, bvisa peel uye bvisa mbeu. Dururira peputa inotapira muvheni yekare inotanga kusvika ku 200 ° C kwemaminetsi manomwe kusvika ku8. Bvisa uye mushure memaminitsi mashanu bvisa peel uye bvisa mbeu. Gadzirai cucumber kubva paganda. Gadzira parsley mashizha makuru. Isa zvose zvinoshandiswa mu blender (anyezi pamwe chete nevhiniga) uye bvisa. Gadzirira muto mufiriji kwemaawa 5-6.
Vitamin K (phylloquinone)
Inobatsira kuderedza kuputika nekuputika kweganda, izvo zvinonyanya kukosha munguva yakatsva. Nzira yekuiwana nayo? Mukutsvaga mishonga yakarurama, enda kumucheka mutsvuku. Vafumi vakawanda muvhitamini K mavara mashizha mashizha, tema tema, maBrussels anobuda, nettle.
Apple soufflé
• 2 maapulo makuru makuru
• 150 g ye cottage cheese
• 2 tbsp. l. kirimu yakasviba
• mazai yolk evha rimwe
• 2 tbsp. l. shuga 3 g bata
• 3 tbsp. l. mupfu wehupfu
Peel maapuro kubva paganda uye mbeu uye ucheke mu cubes. Vanyengedze nehuga uye uise moto. Kukurudzira nguva dzose, kuunza kumota uye kubvisa kubva pakacheka. Cottage cheese whisk nekisiki yakasviba uye uise mufomu rekuzora. Pamusoro nemaapuro. Fukidza soufflé ne shuga yakakoswa uye uise muchoto, uchipisa kusvika 160 ° C kwemaminitsi makumi matatu. Yakagadzirira kudya, kana ichidikanwa, zvipfekedze nemapurogiramu akakuyiwa. Inwa mvura yakawanda, isina gasi. Inoshambidza muviri wehupfu, hunovandudza metabolism. Izvi zvinobatsira kuti ganda rive nemuviri wakagwinya uye kudikanwa kunononoka. Vanhu vane chirwere chekudya vanopa mazano ekunwa kusvika magirazi masere emvura yakachena pazuva, kunyanya mukupisa. Asi yeuka kuti mumutatu wechitatu, kuitira kuti usapinda dema, iwe unofanira kuvhara chiyero chemvura yakadhakwa 1.2-1.5 malita.
Kanganwa nezve mayonnaise refuellings
Mazhizha mashizha anopa mvura yakawanda yemafuta-muzhizha yakawanda yevhitamini E, maorivhi neinseed vane pfuma inowanzoshandiswa monounsaturated fatty acids. Basa remafuta akanaka zvakaoma kufungidzira. Havangobatsiri kungoita mavhitamisi A, D uye E kubva kunezvokudya zvezvirimwa, asiwo zvinonyanya kukosha kuti unyorove uye kuchena kweganda, kudya michero yakawanda. Sevashandi ve antioxidants, ivo vachapa ganda rinopenya uye rutsva. Shandira miriwo kwete seyakagadzirisa, asi sekudya huru. Iine mishonga yakawanda inobatsira, yakaoma makhahydrates uye fiber. Zvinhu izvi zvakakosha nokuda kwekushanda kwemaitiro ose emitambo uye kucheneswa kwayo. Yeuka kuti makhahydrates muzvokudya zvako anofanira kuva kane kanopfuura mapuroteni nemafuta. Fibha inorwisana nehutu uye ruvara rusingararami, runowedzera basa remukumbo. Chengetedza ganda kubva kune zuva, uye naizvozvo kubva pakuumbwa kwemavara e pigment uye photoaging nezvibereko ne beta-carotene (red-yellow scale) uye selenium (mbeu yezuva).
Rega:
Zvokudya zvine mafuta akawanda ezvipfuwo - zvinokanganisa kuchengetedzwa kwezvipembenene zvakanyarara; zvokudya zvinopisa kwazvo-zvinogona kukonzera kubwinya; makeke, pastries uye zvinotapira - zvinotungamirira kucheka ganda; huzhinji hwezvinotapira - hupuka hunoumbwa; tiyi yakasimba uye kofi: caffeine iri mukati mayo inoita kuti mvura irege kunyura muviri, zvichiita kuti chivara chine ruvara, kuvhara uye kuzvimba. Teas ndiyo yakanaka kunwa mishonga.