Mukati
Pakati pechando. Shure kwaDecember, iro Idzva Idzva nemabiko aro, mhemberero, nziyo nekutamba. Muviri wedu watoneta zvishoma, asi isu hatigone kuzorora, nekuti Kisimusi neGore Nyowani riri pamberi! Zuva ratotanga kuwedzera, kunyangwe isu tisingazvione chaizvo izvi.
Nechekare muna Zvita, takatanga kunzwa kushayikwa kwechiedza uye kuderera kwesimba rakakosha. MunaNdira, senge munguva yese yechando, isu tiri mumamiriro ehusiku, semapere ari mugomba. Ehe, isu tinoramba tichitungamira nzira yakajairika yehupenyu, kuenda kubasa, kutamba mitambo, nezvimwe. Zvisinei, mumwaka wechando ndipo patinowana mamiriro ekuwedzera kurara, chiitiko chedu chinoderera, tinononoka uye tinoda nguva yakawanda ita zviito zvedu zvenguva dzose.
Nekuda kwekushaikwa kwechiedza, tinosangana nekushushikana chaiko. Ganda redu harigamuchire mavitamini aanoda, ndosaka rakachenuruka. Maziso anopera kupenya, uye simba resimba rapera. Uyezve, nguva yechando inguva yekushushikana uye kudya zvakanyanya, izvo zvakabatana zvisingawirane.
Munguva yechando, muviri wedu unoda zvakanyanya vhitamini C, iyo inodzivirira hutachiona hutachiona, pamwe nemagniziyamu, iron, zinc, iyo yatinopinza pamwechete nemichero nemiriwo.
Tinodawo vhitamini D, inova yakakoshawo mukudzivirira dzihwa. Munguva yechando, muviri wedu haugone kuubatanidza, saka zvinodikanwa kuti uuwane kubva kunze.
Chii chatingaite kuti kureba kwenguva yechando kusapfuure zvinorwadza kwatiri? Kunze kwekutamba mitambo, kuwana yakakwana kurara uye kugadzira yakajeka mamiriro, isu tinogadzirisa chikafu. Chekutanga pane zvese, inofanirwa kuve nechinangwa chekuzadza kupihwa kwevhitamini zvese uye zvinovaka muviri zvinodiwa kumuviri, izvo, zvakare, zvakagadzirirwa kuwedzera simba redu rekuchengetedza uye kuchengetedza simba redu padanho rakakwana mukati menguva yechando.
Kuti uite izvi, chikafu chezuva nezuva chinofanira kusanganisira chikafu chinonyanya kukurudzirwa kudyiwa panguva yakatarwa yegore. Ngatitarisei zvimwe zvekudya zvemwaka muna Ndira.
bhuratifuru
Chibereko checitrus chinobva pakuyambuka orenji uye pomelo. Muchero wemazambiringa une huwandu hwakawanda hwevhitamini (A, B1, P, D, C), organic acids, mineral salts. Rinewo pectin, phytoncides, zvinokosha anonhuwirira. Chinhu chakakosha kwazvo chiri muchimiro chemuzambiringa ndicho naringin… Ichi chinhu chinowanikwa muzvikamu zvipachena zvemichero, izvo zvisina kukurudzirwa kuti zvibviswe. Naringin inobatsira kudzikisa huwandu hweropa cholesterol uye zvakare ine yekurapa mhedzisiro padumbu remudumbu.
Kunhuwirira kwemuzambiringa pachawo kune hunhu hwakanaka pamunhu, kunowedzera hutano, kunobatsira kurwisa kushushikana uye kushanda zvakanyanya.
Grapefruit inowanzo shandiswa mukugadzirwa kwezvizoro, pamwe nekubika (kana uchibika jamu, semwaka wekusvesa-fry).
Inobatsira kune vanhu vane hosha dzemwoyo nemidziyo yeropa. Iyo pectin iri mukati mayo, pamwe ne naringin, inoderedza huwandu hweropa cholesterol.
Muchero wemazambiringa unoshandiswa zvakanyanya mukudya chikafu. Kuwedzera hafu yemuzambiringa kune kudya kwese kunogona kubatsira iwe kuonda. Iko shanduko dzinoitika nekuda kwekuti grapefruit inoderedza shuga yeropa uye insulin mazinga. Nekudaro, uyu muchero unokurudzirwa zvese kune vane chirwere cheshuga uye seprophylactic mumiriri kune vanhu vanowanzo kuve nechirwere cheshuga.
Grapefruit haina kukurudzirwa kune vanhu vane maronda, vakadzi vane mapiritsi ekudzivirira kubereka, vanhu vanotora mishonga yeropa, kana avo vane matambudziko echiropa.
ndimu
Kunyangwe vana vanoziva kuti ndimu ine huwandu hwakawanda hwevhitamini C. Nekuda kwechinhu ichi, kudyiwa kwemoni mukana wakanaka wekusimbisa immune system yako uye kuzvidzivirira kubva kuzvikosoro nefuruwenza. Izvi zvinonyanya kudikanwa munguva yechando.
Nekudaro, zvakafanira kufunga nezve iyo mitemo yekushandisa ndimu:
- 1 Ndimu yakanaka chaizvo senzira yekudzivirira chirwere, uye kwete semushonga; hazvina musoro kuti udye muzvikamu zvakakura kana iwe uchiri kutorwara.
- 2 Pasi pesimba rekupisa kwakanyanya, vhitamini C nezvimwe zvinhu zvinobatsira zviri mune ndimu zvinoparadzwa. Naizvozvo, nekuwedzera ndimu kune tii inopisa, hapana chaunowana kunze kwekunhuwirira kwakanaka. Neimwe nzira, iwe unogona kumirira kuti iyo itonhorere uye kusvina muto wemonimu mairi.
Izvo zvinobatsira zvinhu zvemoni zvisingaverengeki:
- ndimu ine mhedzisiro inobatsira pane yemoyo system.
- ndimu peel ine hutano hwakanaka. Iine antibacterial properties. Inokurudzirwa kuti uishandise purulent kurwadziwa kwehuro uye kuzvimba kwehurongwa hwekufema;
- ndimu ine hutachiona hutachiona. Muto waro unokurudzirwa atherosclerosis, kusagadzikana kwemagetsi, urolithiasis, mamota, fivha, hosha dzemumuromo mucosa;
- ndimu inokurudzira kugaya, pamwe nekudyiwa kwesimbi uye calcium, kunobatsira colic uye cramp;
Hazvikurudzirwi kushandisa ndimu kune vanhu vane gastritis, maronda, yakanyanya acidity yemudumbu, yakakwira BP, pancreatitis.
bhanana
Hapana chinobvisa kushushikana kwechando pamwe nemuchero uyu. Mabhanana anonzi nemazvo mishonga yekudzvinyirira. Nekudya mabanana, iwe unosimudzira kugadzirwa kwechinhu chinonzi serotonin mumuviri wako. Icho chinhu chinokonzeresa mumunhu kune yakanaka mamood, kunzwa kwekufara uye mufaro. Kudya mabhanana nguva dzese kunogona kukubatsira kutsungirira kushushikana, kutsamwa, uye kushushikana.
Banana rakanyanya kukwirisa mumakoriori, mune izvi rakafanana nembatatisi. Iyo zvakare ine huwandu hwakawanda hweshuga, nekuda kwekuti iko kunzwa kwekuguta kunovimbiswa. Mabhanana maviri chete anokwana kusimbisa muviri muviri usati waita maawa maviri ekurovedza muviri.
Banana, senge chero mimwe michero, ine mavitamini, asi mukana wayo mukuru ndewehuwandu hwepotassium. Potasium inovimbisa mashandiro echinyakare mashandiro emuviri munyoro. Tsinga maseru, huropi, itsvo, chiropa, mhasuru haigone kushanda zvizere pasina chinhu ichi. Naizvozvo, zvinokurudzirwa kudya mabhanana ane anoshanda epfungwa uye epanyama chiitiko.
Zvakare, zvakanakira mabhanana zvinosanganisira izvo zvekuti zvinonatsa muviri wehupfu, kuderedza kuzvimba, kudzikisa ropa remafuta cholesterol, kusimbisa immune system, kudzikamisa tsinga, kukurudzira kuzorora kwekurara, kubatsira kubata nekuzvimba kwemukanwa mucosa, pamwe maronda emudumbu uye duodenum.
Nuts
Nuts chinhu chakakosha chekudya kwechando. Chero nati ndiyo sosi yemafuta ane hutano uye macalorie atinoda mumwaka unotonhora. Munguva yechando, tinoda simba rakawanda kupfuura muzhizha, nokuti muviri wedu unofanira kuzvidziya. Nekuda kwekushaikwa kwesimba, isu tese tinonzwa kubatwa nehope uye kuneta uye tinoedza kuzadza simba rekupa kwete izvo zvinobatsira zvakanyanya zvigadzirwa zvekudya.
Nutsu inotibvumidza kuzadza iro simba ratiri kuda tichichengeta mafuta mumativi edu. Zvinokurudzirwa kudya nzungu zuva rega rega muzvikamu zvidiki. Tsama yenzungu mangwanani anozokuchaja iwe nesimba uye nemamiriro akanaka ezuva rese.
Walnuts, maarumondi, hazelnuts, cashews, pistachios, nzungu - yega mhando yenzungu ine yayo yakasarudzika zvivakwa, nekudzvanya pane zvinongedzo zvaunogona kuwana zvimwe nezve imwe yeiyo ..
Semuenzaniso, walnuts anozivikanwa nekukwirira kwavo kwepolyunsaturated fatty acids, ayo akakosha mukushanda kwehuropi. Nzungu dzakakurumbira nekuda kwehuwandu hwadzo hwe antioxidants, pamwe nezvinhu zvinowedzera kugwamba kweropa. Maarumondi anoshandiswa kuchenesa itsvo neropa. Pistachios ine tonic mhedzisiro, inoderedza kurova kwemoyo, uye inobatsira pese pachiropa nepfungwa.
Anyanisi
Hanyanisi itsika yekare yemiriwo. Kuunganidza simba rinopa hupenyu hwepasi, hanyanisi ine bactericidal uye antiseptic zvimiro, inorwisa hutachiona uye hutachiona hutachiona, inowedzera chishuwo uye izwi rakawanda remuviri, inosimudzira kudyiwa kuri nani kwechikafu, inodzivirira kuumbwa kwemamota akaipa, inoderedza BP. Iyo inoshandiswa kusagadzikana kweiyo gastrointestinal turakiti, hypertension, yakaderera kuita bonde, seanorwisa antihelminthic mumiriri, pamwe nekurwisa scurvy.
Hanyanisi ndiko kunobva mavitamini B, C nemafuta akakosha. Iyo zvakare ine calcium, manganese, cobalt, zinc, fluorine, iodine uye iron. Mapapiro egreen eiii akapfuma mu carotene, folic acid, biotin. Hanyanisi inobatsira chero mhando: yakakangwa, yakabikwa, yakabikwa, chizi, yakabikwa. Panguva yekugadzirira, inenge isingarasikirwi nezvayo zvinobatsira.
Celery
Miriwo, yakajairika pakati pevaya vanoda kurasikirwa nemapaundi ekuwedzera. Celery inoshanda sekutsiva mananazi, anozivikanwa nekugona kwavo kupisa mafuta. Kugara uchishandisa celery muchikafu kunobatsira kubvisa huremu hwakawandisa nekukurumidza. Calorie zvemukati zveichi chigadzirwa zvakaderera kwazvo - chete 16 kcal pa100 g. Muviri unoda mamwe macalorie kuti ugozeya. Nekudaro, iwe unodya uye kurasikirwa nehuremu panguva imwe chete.
Imwe mukana we celery ndeye kwayo inobatsira panjodzi system. Izvo zvinhu zvinosanganisirwa mukuumbwa kwayo zvinodzora kushushikana kwehomoni mumuviri, kudzikamisa munhu, uye kunotungamira kune imwe nyika yerunyararo. Saka, pachinzvimbo chekumwa zvinwiwa, idya imwe celery kana kunwa muto wakagadzirwa kubva mairi.
Biologically inoshanda zvinhu zviri mune celery zvinobatsira kubata nezvirwere zvakawanda. Inokurudzirwa kuti ishandiswe mukukanganisa metabolic, hutachiona hwemwoyo nemidziyo yeropa, yakaderera BP, yekudzivirira uye kurapwa kwe prostatitis, atherosclerosis, chirwere cheAlzheimer
Celery inzira yakanaka kwazvo yekusimbisa immune system, iyo inobatsira kukunda nemhando dzese dzehutachiona. Uye zvakare, celery inokanganisa ma carcinogen, ayo anodzivirira kuumbwa kwemamota akaipa.
Kabichi kohlrabi
Zita iri rakashandurwa kubva muchiGerman richinzi "kabichi turnip”, Icho chibereko chedzinde, musimboti waro uri munyoro uye une muto. Nyika yekukohlrabi iri kuchamhembe kweEurope, uye kutaurwa kwekutanga kwemuriwo uyu kwakanyorwa muna 1554, uye mushure memakore zana yakapararira muEurope yose.
Kabichi inonziwo “ndimu kubva mubindu»Nekuda kwehuwandu hwevhitamini C. Iyo zvakare yakafuma mavitamini A, B, PP, B2, huwandu hwakawanda hwemapurotini emiriwo uye makabhohaidhiretsi, mamineral salts, potasium, calcium, magnesium, phosphorus, carotene, pantothenic acid, iron uye cobalt.
Kabichi inodarika kunyange maapuro mukungonwa kwevhitamini nemamineral. Uye nekuda kwehuwandu hwakawanda hweglucose, fructose uye fiber fiber, inokurumidza kugutsa muviri uye inopa kunzwa kwekuzara. Uye zvakare inonatsa ura uye mudumbu kubva kune chepfu, inobatsira kubvisa kuzvimba mavari.
Kohlrabi inzira yakanakisa yekudzivirira zvirwere zvinotapukira, inogadzirisa metabolism uye ine pundutso mukushanda kweiyo system yetsinga. Uye kabichi zvakare yakanaka diuretic inobvisa zvakakwana mvura yakawandisa kubva mumuviri. Naizvozvo, zvinokurudzirwa kutyora itsvo, chiropa uye nduru.
Kabichi inoderedza kuwedzera kweropa uye inokurudzirwa kune atherosclerosis, uye kushandiswa kwayo nguva dzose ndiko kudzivirira kwakanaka kwekenza yekenza uye yekoloni, nekuda kwekuvapo kwezvinhu zvine sarufa mune izvo zvigadzirwa.
Kune kukosora uye hoarseness, kuzvimba maitiro mukati memuromo mhango, nyowani kohlrabi muto unobatsira. Inokurudzirwawo kunwa kabichi muto mune cholecystitis uye hepatitis. Chikamu chechina chegirazi uye chipunu cheuchi uchi 3-4 nguva pazuva usati wadya, kwemazuva gumi nemana kusvika gumi nemana.
Peas
Chigadzirwa chaizivikanwa muKarekare China neIndia Yekare, uko kwaionekwa sechiratidzo chepfuma nekubereka. Iyo ine kwete chete yakadavirwa kuravira, asi zvakare dzinoverengeka dzinobatsira zvivakwa, zvinoita kuti ive yakakosha chikamu kune akawanda madhishi.
Mapaizi ane mapuroteni mazhinji, fiber, carotene, B-mavitamini eboka, pamwe neA, C, PP. Iyo ine hutano hwakanyanya uye ine magnesium, zinc, potasium, calcium, iron, phosphorus, manganese, cobalt uye nezvimwe zvicherwa.
Mapea nyowani ane diuretic uye zvakare anobatsira nezvirwere zvegwara remudumbu nekuda kwekugona kwavo kudzikisa acidity yemudumbu.
Ongororo dzichangoburwa dzakaratidza kuti pizi dzinogona kubatsira kurwisa kuchembera, kuwedzerwa kweBP uye kurohwa nemoyo. Iyo inoderedza mwero wecholesterol muropa uye, nokudaro, inonunura kubva kuatherosclerosis, uye zvakare iri prophylactic mumiriri mukurwisa cancer.
Vanachiremba vanokurudzira kushandisa mapea echirwere cheshuga kuti chirwere "chigare pasi".
Inoshandiswa kugadzira furawa yekubheka chingwa, kufashaidza masupu uye jelly, uye kugadzirawo mbatatisi yakakwenenzverwa uye kushandisa mapea mbishi.
mazai
Ichi chigadzirwa chakanakisa chenguva yechando icho chinosanganiswa nemuviri wedu zvakazara - ne97-98%, ingangoita pasina kuvhara muviri wedu nemasirags.
Mazai ehuku akapfuma muprotein (ingangoita 13%), izvo zvinodikanwa mukusimudzira, kukura uye kushanda kwakakodzera kwemuviri. Zvakare, kukosha kwayo kwehutano ndiko kwakanyanya pakati pemapuroteni emhuka. Mazai anewo mavitamini uye zvicherwa izvo zvakakosha kwatiri munguva yechando.
Iyo yolk yemazai ehuku yakazara muvhitamini D, iyo inonyanya kudikanwa kune avo vanopedza nguva shoma muzuva. Iyi vhitamini inobatsira mukumwa kwecalcium, iyo inosimbisa mapfupa nemajoini.
Zvakare, iyo yolk yakafuma mune iron, iyo inobatsira muviri wedu kurwisa yakaipa mamood uye kuneta, uye inodzivirira kukura kwezvirwere zvemoyo. Uye lecithin iri mukati mejoko inosimbisa uropi uye inovandudza ndangariro yedu, inogadzirisa kushanda kwechiropa uye nduru.
Yolk lutein inobatsira kudzivirira cataract uye inochengetedza iyo optic nerve, nepo choline ichideredza mukana wekenza yemazamu ne24%. Vitamin B9 (folic acid) yakakosha kune vakadzi panguva yekuzvitakura uye inovandudza mhando yemurume muvarume.
Izai rehuku rine anenge maamino acids akakosha kuvanhu uye inopa muviri wedu pamwe navo ye25% yehuwandu hwezuva nezuva.
Ehe, anongogadzirirwa mazai ekuzvigadzirira. Asi havafanirwe kushungurudzwa futi, vanhu vakuru vanokurudzirwa kuti vasadye anopfuura mazai manomwe pavhiki.
Anchovy
Iyi ndeimwe yemhando dzeanchovies, inogara mumapoka munzvimbo dzemahombekombe eGungwa Dema neMediterranean, kumabvazuva kweAtlantic Ocean, uye muzhizha inowanzo shambira kuenda kuAzov neBaltic Seas.
Hamsa inoonekwa sehove chaiyo inonaka, nekuda kwehukuru hwayo hushoma, inowanzo kudyiwa izere, isina kana kupatsanura mapfupa madiki uye ganda. Mushure mezvose, ndizvo izvo zvine phosphorus uye calcium, izvo zvinonyanya kukosha kwatiri munguva yechando. Zvakare, hove idzi dzakapfuma mu fluorine, chromium, zinc uye molybdenum, uye maererano nehutano hwayo haina kudzikira kune yemombe. Panguva imwecheteyo, hove protein iri nani kufemerwa nemuviri wemunhu.
Kufanana nedzimwe hove, anchovy ndiyo yakanakisa sosi ye polyunsaturated fatty acids yemuviri wedu. Dzinodzikisa cholesterol, dzinoderedza mukana wekugwamba kweropa, uye dzinobatsira kudzivirira nekubata nechirwere chemoyo, neoplasms, uye chirwere cheitsvo.
Uye anchovy ine yakaderera macalorie zvemukati - chete 88 kcal pa100 g uye vezvehutano vanoikurudzira kune avo vari kuona yavo nhamba.
Squids
Vakanga vari chikafu chakajairika kuGreek neRoma yekare, uye ikozvino madhiri eskidid anotorwa seimwe yeanonyanyo kufarirwa pakati pezvikafu zvegungwa.
Squid nyama inoonekwa seinonyanya kubatsira uye nyore kugaya vanhu pane nyama yemhuka yepanyika. Squid yakafuma mumapuroteni, mavitamini B6, PP, C, mafuta epolyunsaturated, ayo akakosha kune hutano hwakaenzana hwevanhu. Squids zvakare haina cholesterol zvachose, asi vakapfuma phosphorus, iron, mhangura uye ayodini, uye nekuda kwehuwandu hwakawanda hweLysine neArginine vanokurudzirwa kunyangwe chikafu chevana.
Nekuda kweiyo yakawanda potasium, iyo inodikanwa kuti ishandiswe nemhasuru dzese dzevanhu, nyama yeskidid inonzi "bharisami yemoyo“. Kune akawanda mumatishu avo anobatsira pakuvanzika kwemuto wekugaya uye inopa kuravira kwakasiyana kune zvigadzirwa zvekubika.
Zvakare, nyama yesikidhi ine vhitamini E uye selenium, iyo inobatsira kurerutsa heavy metal salts.
Calorie zvemukati mbishi squid iri 92 kcal, yakabikwa - 110 kcal, uye zvakakangwa - 175 kcal. Asi chikuru chiri mukusvuta (242 kcal) uye chakaomeswa (263 kcal), saka haufanire kuvashungurudza.
Ehezve, squid ine hutano ndiyo nyowani. Asi, kana iwe usingakwanise kuwana imwe, iwe unofanirwa kusarudza nyama yakagwamba nechando kamwe chete. Inofanira kunge iine gobvu, pinki, pamwe zvishoma nepepuru muvara. Kana nyama iri yero kana yepepuru, zviri nani kuiramba.
Guinea shiri nyama
Guinea shiri nyama yakaguta kupfuura nyama yeimwe shiri dzinochengetwa, ine 95% amino acids (threonine, valine, phenylalanine, methionine, isoleucine). Nyama ine hupfumi hweB mavitamini (B1, B2, B6, B12) uye mamineral.
Inokurudzirwa kwete yevakuru chete, asiwo yevana, pensioners nevakadzi panguva yepamuviri. Nekuda kwekuumbwa kwayo kwakapfuma, nyama yeguinea shiri inobatsira pakurwisa kushomeka kwesimbi, nehutachiona hwetsinga, nehosha dzeganda uye zviyo. Izvo zvinobatsira kudzoreredza metabolism, kudzikisa zviratidzo zvekushushikana kwemuviri uye kwepfungwa.
Sezvo mutemo, ivo vanonyanya kushandisa nyama yevechidiki Guinea shiri, kwete yakura kupfuura mwedzi 3-4. Shinda dzakasvibirira dzeshiri dzakadai dzinochinja kuva chena mushure mekugadziriswa. Inoenda zvakanaka nezvinonhuwira zvakasiyana siyana uye chikafu, kunyanya maorivhi, madomasi uye sosi isina kunyorova. Izvo zvakanaka kubika nyama yacho mune yayo muto, stew, utsi kana kungoita fry.
mhedziso
Mwedzi yechando iri kunetsa kumatunhu edu ekudzivirira uye ekutya. Asi yeuka kuti nguva yechando haizi nguva yenguva yekutonhora uye dzihwa.
Enda kunze kazhinji, fema mweya mutsva wechando. Mazhinji sarudzo dzekunakidzwa uye kufara kwekunakidzwa nechando chakadonha muna Ndira chinotipa! Enda kuita chando uye kuita ski, kuveza mukadzi wechando uye kunyura vana. Usasiye zvekumhanya uye zvemitambo zviitiko kusvika zhizha. Iva nesimba, svika kumufaro uye ichauya kwauri!