Nyanzvi dzakaita chiyero chezvakanyanya kukosha zvigadzirwa zvemukaka zvehutano hwakanaka uye manzwiro.
Uye zvakare akaudza izvo zvekuteerera kuti usarudze chete mhando zvigadzirwa. Mukaka, kefir, uye mukaka wakabikwa wakabikwa.
… Ndeupi weizvi zvinwiwa zvemukaka uri mutungamiri muhuwandu hwemuviri?
1st nzvimbo. Kefir
Chii chinobatsira?
Kefir akaisa nhamba 1 muyero seyo inonyanya kubatsira. Chigadzirwa chekudya chine huwandu hukuru hwekarusiyamu, kupfuura mukaka, uye makorikori akaderera zvakakwana - 50 kcal / 100g. Kefir - chigadzirwa chakakosha zvikuru chemuviri. Inobatsira kuderedza shuga yeropa, saka inodiwa kana paine chirwere cheshuga. Inokurudzirwa kudzivirira osteoporosis uye kuwandisa kwemanzwiro. Anotambura nokuneta kwenguva refu, kunetseka, uye kushaya hope. Ichi chinwiwa chinovandudza ruvara rweganda uye chinodzivirira kurasikirwa kwebvudzi. Uye zvakare inoderedza BP, saka, inokurudzirwa kune varwere vane hypertensive.
Zviri nani kunwa kefir kwemaawa mashoma usati warara. Saka calcium iri nani kunyura pane kana ukanwa girazi rechinwiwa chine hutano usati warara ”.
Nzira yekusarudza sei?
Teerera kune zvinongedzo: yogati yechisikigo kana kefir ine chete mukaka uye kuvirisa kefir howa. Huwandu hweiyo kefir fungi zvinoenderana nematanho haifanire kunge iri pasi pegumi mu10-th degree reKU ON / G (7 miriyoni kusvika 10 gramu). Iyo yogati inofanira kuve chena, isina mapundu uye hwema hwakaipa. Yero, uye yekuzvimba kuputira, inotaura kuti chinwiwa ichi chakaviriswa. Kana iyo nguva yekuchengetera ichidarika mazuva gumi nemana, saka iine zvinochengetedza.
2nd nzvimbo. Mukaka
Inobatsira sei?
Mukaka une hutano hwakakomba hwezvikafu: mapuroteni, mavitamini A uye D, calcium, potassium, phosphorus, uye selenium. Muviri unowana akakosha mafuta asidhi, magnesium, zinc, uye seti yegumi yakakosha amino acids. Mukaka unosimbisa immune system uye unobata zvakanaka anenge ese masisitimu uye nhengo. Mushonga wakanaka wedzihwa. Mukuwedzera, mukaka unoderedza kudzvinyirira kweropa, unoderedza ngozi yezvirwere zvemwoyo uye chirwere cheshuga, une simba rekudzikamisa pamagetsi emagetsi. Zvinotendwa kuti vanhu vanopfuura makore makumi matatu vanofanira kudzivisa mukaka. Zvinonzi nezera, muviri wemunhu unorasa kugaya lactose.
Nokudaro, nekunwa girasi remukaka, unoisa pangozi yekugumburwa mudumbu. Chokwadi, kune vamwe vanhu, mukaka unogona kukonzera flattulence, kurwadziwa nemudumbu, uye manyoka. Zvisinei, kusashivirira kweshuga yemukaka ndeye genetic maitiro, saka avo avo muhuduku nekunakidzwa vakanwa mukaka, hazvina kukodzera makore ekuramba kunwa. Asi kunyange kana mukaka uchipikisa, hazvidiwi kubvisa kubva pakudya kwezvigadzirwa zvemukaka pasina ngozi kune utano iwe unogona kunwa kefir, mukaka wakaviriswa wakabikwa, mukaka wakakanyiwa, kudya cottage cheese uye cheese.
Nzira yekusarudza sei?
Ipa zvakakosha kumukaka wechisikigo nesherufu yemazuva 7-10. Munguva ye pasteurization, mukaka unopisa kusvika 60-70 madhigirii, izvo zvinokubvumira kuti uchengetedze kwete mavhitaminzi chete asi akawanda anobatsira ma microorganisms uye panguva imwe chete kumisa nzira yekuvava. Kuti usarudze chigadzirwa chemhando, kutanga pane zvese, verenga iyo label. Inofanira kunge yakaumbwa nemukaka, uye kwete mamwe mafuta, zvidziviriro, stabilizers yakawedzerwa kwenguva refu yehupenyu. Zviri nani kutenga mukaka kubva kune vagadziri vane mbiri muzvitoro zvikuru, chivimbiso chekuchengetedzwa kwechigadzirwa. Usatenga chigadzirwa pamusika pakupera kwezuva. Zvigadzirwa zvemukaka - iyo yakanyanya kunaka nharaunda yekuvandudzwa kwehutachiona hunokuvadza hune njodzi kune hutano.
Nzvimbo yechitatu. Yakabikwa mukaka wakabikwa
Chii chinobatsira?
Mukaka wakabikwa wakaviriswa unobva kune zvinovaka muviri, mavhitamini, uye zvicherwa: magnesium, potassium, sodium, lactose, uye glucose. Mukana usingarambiki wechigadzirwa ichi ndeyekukwira kwayo kwecalcium uye phosphorus. Rimwe girazi reichi chigadzirwa chemukaka rinopa 1/4 yezvinodiwa zvezuva nezuva zve calcium uye 1/5 ye phosphorus. Protein iri mumukaka wakabikwa wakaviriswa, yakatsemuka nekukurumidza kupfuura iri mumukaka kana yogati. Inokurudzirwa kunwa mukaka wakaviriswa wakabikwa kwehusiku. Kubvumirwa kwezuva nezuva kune munhu mukuru ndeye 1-2 makapu pazuva. Nekuchenjerera kudyiwa kwechigadzirwa ichi kurapa avo vanotambura neakanyanya acidity, peptic ulcer, uye gastritis. Pamusoro pezvo, mukaka wakaviriswa wakabikwa - chigadzirwa chine girizi, saka hazvikurudzirwe kunwa uchidya ”.
Nzira yekusarudza sei?
Paunenge uchitenga mukaka uye zvimwe zvigadzirwa zvemukaka, iva nechokwadi chekuteerera kuumbwa, hupenyu hwesherufu, uye kuvimbika kwepakeji. Kuda kwechigadzirwa mugirazi kana pasuru yakaoma. Mucherechedzo wemukaka wemhando - kirimu, kuwirirana kunonaka uye kunonaka. Kunhuwa paunovhura kunofanirwa kunakidza, kwete kupinza”.
Zvimwe pamusoro pezvigadzirwa zvemukaka verenga mune yedu chikamu chemukaka chakasarudzika.