Radish. Iyi midzi inodiwa kuchengetedza hutachiona hwemasimba, uye yakazara mu vitamini C. Vitamin C inobatsira ganda kuramba rakasununguka uye idye zviri nani, uye munguva yechando ichauya zvakanaka. Kunyanya iro radish, iri muvara wake. Vanodya mishonga vanoti micheka yakajeka padika, kubatsira kurwisana nekuora mwoyo uye nemafungiro akaipa, kubatsira kuti usawedzera kudya. Mune mimwe yemidziyo yemiriwo kunze kwekunwa, inowedzera inofadza zvishoma "zest" yakaoma. Radishi inonyanya kukosha mu saladi nemunyu uye kupfeka kubva mumuchero wakamukira.
Green peas. Tinozvitora sechinhu chinowedzera ku saladhi kana sechinhu chinonwiwa, uye veAmerica vanoshandisa mapepa sechidimbu. Uye ndizvo chaizvo, zvine mavitamini akawanda C, E, K, ekupedzisira emavhithamini, inodiwa kuti utano hwemapfupa uye hutachiona hwema hematopoiesis. Peas yakazara mu potassium, phosphorus, simbi, inobvisa kutapukisa kwomuviri kubva mumuviri, uye nekuda kwekuti ine zvine fiber, inokurumidza kutora satiety.
Courgettes. Mune imwe nhamba ye zukini inorema magiramu 200 ane dhizha rezuva nezuva revhitamini C, K, yakawanda ye fiber. Inobvisa zvigadzirwa zvemagetsi kubva mumuviri wedu uye chepfu. Zucchini inobata zvakanaka kechirwere cheganda uye yakanaka diuretic. Ichi ndicho chibereko chakanaka chekudya, chinenge makirogiramu makumi maviri mumagiramu 100, panguva yekubika zvinogoneka kuwedzera pairi miriwo, uromu wakakisi, batter, mafuta yemafuta. Edza kufuta zucchini mumafuta, tichawana kusanganisa kwakanaka kwezvizhinji zveproteine uye kusanganiswa kwakanaka kwevhithamini.
White cabbage. Iyo haina mavitamini C akawanda, akawanda mu broccoli imwe chete, asi yakawanda fiber. Nokudaro, kabichi inonzi chigadzirwa neine negative caloric content, yekugadzirisa, muviri unopedzera simba rakawanda pane rinogamuchira kana rinopedzwa. Asi kukosha kwekubata kwekakosi hakugoneki. Iyo juiciness ye kabichi uye gara rinopenya rinobvumira kushandisa iyo ye cutlets, casseroles, saltwort, stew, nokuda kwemasu, salads uye zvikurukuru nekamuki. Fresh cabbage, inoda shredding shoma, uye mune fomu yakagadzirwa kana yakanyanyisa zvakanaka kunaka nayo uye mashizha akazara.
Rhubarb. Pamatafura edu anowedzera zvishoma, anonyatsobvumirira mamiriro okunze akaipa echikwata cheRussia. Rhubarb inoshandiswa pakufudza, kunyange zvazvo ine chimiro chinyoro, mashizha emuti wacho haasi akaoma kudarika kabichi "mitsetse" uye ane unhu hunofadza, hunonaka. Izvo zvakanyanya ndeyokuti ine kamuti yakawanda yemapfupa, misumari uye meno ane utano, uyewo vitamini C, izvo zvatinoda muchando. Zvakakosha kushandisa rhubarb neuchi kana shuga, unogona kuwedzera marimu, ukamu hwakasvibira kuti uite pasi zvishoma asidi. Tsvuku tsvuku inogona kudzingwa uye ndizvo zvaunoda.
Artichoke. Zvose gore rose makateti artichokes anowanikwa, uye itsva uye mangwanani-ngwanani, unogona kuzvitenga pakupera kwematsutso nekutanga kwechando. Chimiro chine chitarisiko chinoshamisa, chinoratidzika segorosi guru. Nokuonekwa kwaro, inogona kutyisa vanokanganisa vanobika, asi hapana chinotyisa mairi. Yese artichoke iri nyore kutema, mapepa anogona kudyiwa pasina zvinowedzera. Artichokes inogona kuwedzerwa kune casseroles, soups, kune fry kubva kune shiri, kusvika kune zvinomera-mupunga. Nokudaro, kudya kunogona kugadziriswa ne folic acid uye vitamini C.
Cranberry. Iyi berry tsvuku isina kuzvininipisa inowanikwa kutenga chero nguva yegore, iyo inogona kutengwa muhutsva, mazaya uye mazhenje, uye chero ipi zvayo inogona kugadzirirwa. Inowedzerwa kuma saladhi kusvika kumucheka wakachena kana gungwa kare, kuita mapeji, nyama ndiro, casseroles, kuita compotes uye sauces. Asi iyo yakanakisisa ndeyokuti, pane yakasvibirira, nokuti inogadzirisa zvinhu zvose zvinobatsira izvo zvinodzivirira kufambiswa kwehutachiona nekutsamwa, kuwedzera huwandu hwe "yakanaka cholesterol". Richiri nyore nyore kune cranberries ichava: musanganiswa nekoroti kottage cheese, shuga uye maoriro matsva. Icho kungongova kunyengera.
Persimmon. Persimmon inobatanidza michero yakawanda inotapira uye zvinobatsira zvemiti yakanaka. Mukuwedzera kune fiber uye vitamini C, ine zvakawanda zve magnesium uye potasium, iyo inobatsira mwoyo, lycopene, inonzi inorwisana nekenza uye carotene nemaziso. Izvo zvinogona kunge zvakafanana, uye muhutano hwehutakiti hwakanaka uye compotes, zvimwe zvinotapira, semichero yekugadzira nyama yekudya uye yehudhi saladi, nokuti iyi persimmon yakakanganiswa mbatata yakasvibiswa.
Misi inodedera ne persimmon ndiyo inonakidza zvikuru, nekuda kwechikonzero ichi tinobatanidza chibereko, chakakanganiswa kubva pamapfupa uye peel, mubatanidzwa, tinowedzera 2 mashupukisi emukaka uye 2 maspuniki ekikiki uye tinotora utano hwakanaka uye hunotapira. Ziva kuti chete nemukaka muviri unozokwanisa kunyatsokwana carotene, iyo iri mu persimmon.
Chestnuts. Aya mazinga anowanikwa muchidimbu mumisika yezvokudya, uye sekutonga, anogona kutengwa kubva munaOctober kusvika kuDecember, usapotsa mukana wako. Chestnuts ine zvakawanda zveprotheni uye, kunyanya kukosha, mafuta acid, ayo anobatsira mwoyo yemagetsi uye huropi hunoita basa. Sezvimwe zvidzidzo zvakaratidza, kuwedzera kushandiswa kwezvinhu zvakadai, kunogadzirisa hurongwa hwose hwemagetsi evanhu uye kunowedzera mafungiro ekufunga. Uyezve, tora ye chestnuts inongoshamisa, inotyisa uye inotapira. Haina kutaridzika kwemavara, naizvozvo marimu aya akanaka kune nyama yekudya uye saladi, uye kunyange sekudya.
Tsvuku dzesango. Zvisikwa zvitsvuku, pamwe nemarudzi ose emiti, zvinogona kuzvirumbidza uye zvinotapira uye zvinotapira mavitamini C. Rudzi ruvara rutsvuku chete runoparadzanisa ivo kubva kumaruva anowanzo, kunze kwekuti zvakanaka kana ukawedzera jisi mutsva uye mavara e-orange kuti uve hove, nyama ndiro, chero mapiraji emiriwo, zvigunwe zvinogona kuiswa pahote yenyama. Kurongeka kwakadaro kwechikafu pafurafura yemabiko, kuchava kwakanyanya, uye ichaita zvakanaka.
Sipinachi. Sipinachi ine iron uye mavitamini A, C, ayo ari antioxidants. Sipinaki ine vitamini E, iyo inochenesa mitsetse, uye vitamini B12 inosimbisa masimba ezvirwere mumuviri. Kuongorora kwemazuva ano kwakasimbisa kuti sipinashi inodzivirira zvirwere zvekenza uye kubva mukurwara kwemoyo, uye inorayirwa kuti idye 2 kana 3 maitiro ekupinashi zuva rega rega.
Anyanisi. Anyanisi akakurira makore zviuru zvina akapfuura uye akaonekwa sechinhu chinobva pamukenza. Nehuhu hwake, anogona kupa rubatsiro mukudzivirira kweprombosi. Inoderedza "yakaipa" cholesterol uye inowedzera "zvakanaka" iyo inoshanda zvakanaka pamatricu. Mushure mokubika, anyanisi vanorasikirwa nehuzhinji hwehuhu hwavo. Zvinonzwisisika kushandiswa eiii, kuwedzera kune salads uye kudya kudya.
Tomato. Zvakakwana kudya 2 tomato pazuva kuti upe muviri muviri wa vitamini C, uyewo hafu yevhithamini A. Zvakakosha kudya tomate kudzivirira kenza. Carotene, iyo iri chikamu chevhitamini A, inenge iri mune ganda remaramato, uye inodzivirira chirwere chemapapu. Masayendisiti akaratidza kuti ani naani anodya tomate kanopfuura kaviri pamwedzi, anoderedza mukana wokuva nekenza.
Garlic. Garlic ine maitiro akafanana neonikisi. Inowedzera masimba ekudzivirira muviri, inoderedza cholesterol, yakazara mu vitamini A, C. Inochengetedza zvirwere zvekenza, kunyanya kenza yemudumbu. Paunenge uchibika, unorasikirwa nehuwandu hwezvimiti, saka zviri nani kudya gorosi, unoshandiswa patsva pamiriwo yakabikwa uye kuwedzera kumashizha.
Karoti. Makaroti ane mavitamini A. Mazuva ose unoda kudya 1/3 karoti, kuti uwane huwandu hwemavhithamini A. Kana iwe kazhinji uchidya karoti, ichabatsira mukudzivirira kenza yepancreatic uye kushaya mwoyo. Karoti anochengetedza miviri yedu kubva kumajaya ehurukuro.
Zvaunoda kudya uye nei
Nheyo yezvokudya zvedu ipotasium. Kuti uwane huwandu hwemaminerari mumuviri, unoda kuderedza munyu kudya mune zvekudya zvako kwezuva nezuva. Danho rinotevera nderekuwedzera kudya kwe potassium. Vhu rakapfuma ye potassium zvirimwa zvakasimwa zvakadai sezviyo zvisina kuomeswa, zviyo, zvinomera mbeu, miriwo mutsva, michero mitsva, izvi zvinogadzirwa ndiyo nheyo yezvokudya zvedu. Uye kuti uwane migumisiro yakakwana, iwe unofanirwa kudya zvikafu izvi zvekudya zvakapfuma muzotassium zuva rose.
Mazhinji emiriwo uye michero yose ine potasium mumakumi uye mazana emakande akawanda kupfuura sodium. Nokudaro, pakudya kwedu, mumwe nomumwe wedu anokosha kuwedzera kudya uku. Bhanana, maarangi ave kwenguva refu akazivikanwa kuti pane potassium. Vanoda kugara vachibatanidzwa mukudya kwenyu kwezuva nezuva. Melon ndiyo inogadzira potaziyamu. Iwe unofanirwa kuisa marononi kakawanda mukudya kwako. Nokuda kwekuchinja, unogona kubika uye kunwa jisi. Nyama yechipukisi iri nyoro.
Musoro we potassium mumatermelons. Tinofanira kuzvidya zvakawandisa, uye tishandise kwezana zana. Iwe unogona kuita watermelon puree, juice, nokuda kweizvi iwe unongoda kuchenesa kubva pamakumbo.
Pasiziyamu yakawanda uye mapuroteni anowanikwa mumuchero: iyo inowanikwa maharage, lentils. Kubva pamucheka - zvinonaka uye zvinonaka zvinoshandiswa. Mumuviri wakagadzirwa kumba unogona kuwedzera zvinyorwa zve potassium nekuwedzera pungu, mbatata, trout kana parsnip. Nokuda kwezvokugadzira sandwiches uye salads, nguva dzose uwedzere karoti yakagadzirwa, saka unowedzera zvinyorwa zve potassium mukudya kwako.
Muchero we avocado ine potasium yakawanda uye inoshumira sekuwedzera kwakanyanya kune sandwiches, zvakasiyana nemashizha. Muchengetedzo ine high quality protein, inokosha uye inokosha mafuta acids. Apo iwe unonwa jisi mutsva kubva mumiriwo mutsva, kunze kwekunakidzwa iwe uchiri kugovera muviri nemiti yakawanda ye potassium. Somuenzaniso, rimwe girasi rekoroti jisi rinosvika 800 mg yezvinhu izvi. Uye kana ukasanganisa michero yakawanda yezvibereko mumusanganisi, unogona kugadzirira kudya kwemanheru, iyo ichave yakazara mu potassium. Iyi puree inonhuhwirira "potassium cocktail" inogutsa zvido zvehupenyu mune izvi.
Kuti uchengete huwandu hwakawanda hwe potassium mune zvigadzirwa, unoda kuibika kana kuvabikira pahuya muhuwandu hwemvura. Usashandise potassium mune maitiro emakemikari mapurogiramu kana maforha emutero, izvi zvinogona kutungamirira kukutsamwirwa kweropa rekudya, uye mumitambo yakakura, inogona kutyisa upenyu.
Miti nemichero
Izvo zvine potassium yakawanda, fiber fiber uye mvura. Izvo zvikamu zvakakosha mukurwisa cellulite. Zuva rimwe nerimwe, unofanira kunge uchidya miriwo 4 kusvika ku6, uye zvinenge zvitatu kusvika ku5 kuti udye michero. Semuenzaniso, 1 kana 2 magirazi emuchero mutsva kana muchero wezvibereko, unogona kuverenga 1 kana 2 yemuwadhi yemari. Zvakanakisisa zvinongova mishonga nemichero. Zvibereko zvinofanira kuoma uye zvakanyanyisa. Haafaniri kunge ari nyore kumubata, kwete kukuvara. Iwe unotenga kutenga michero yakawanda uye miriwo sezvaunogona kudya mumazuva anotevera kana maviri.
Kuchengetedza mishonga inokosha, zvakakosha kuchengeta michero yemiriwo inotangira munzvimbo yakaoma, inotonhorera. Usatema miriwo nemichero, usaneta kana iwe usingadi kuvadya, panguva ino. Usambokanganisa miriwo nemichero mumvura. Vanofanirwa kugezwa zvakachena nekucheneswa pasi pemvura inotonhorera kubva kune tsvina.
Ika miriwo kusvikira yava nyoro, asi usabvumira michero kukanganisa maitiro avo chaiwo. Kwemiriwo, nzira yakanakisisa yokubika ndeyokunyorova mumafuta uye nguva dzose inokurudzira kana kupisa. Zvibereko zvinofanira kupedzerwa chete mufomu yakasvibirira. Tinokukurudzira kuti utenge michero munguva yekuibva kwayo. Panguva ino vanove vanonaka uye vane utano hwakanaka. Muzvokudya vanofanira kudya michero yakaibva. Kudya kwega kwega kunofanirwa kuendeswa nechingwa kubva pazvokudya zvakasvibirira - kunodya michero itsva yemashizha, michero mitsva, saladi kubva mumiriwo mutsva.
Iye zvino tinoziva kuti miriwo nezvibereko zvinonzi ndezvipi zvinobatsira. Kudya zvibereko zvakasiyana zvakasiyana nemiriwo, unogona kuwedzera muviri nemavhijamini anobatsira uye microelements uye kubatsira muviri mukudzivirira zvirwere zvakasiyana-siyana, kusanganisira kenza.