Zamkatimu
M’nyengo yachisanu, yoziziritsa bwino komanso yotalikirapo, nthawi zambiri timakhala otopa komanso otopa. Kuti mukhalenso ndi nyonga, sankhani chakudya choyenera.
Kudzuka pabedi m'mawa ndi ntchito yabwino, kutsegula maso ndi chachiwiri, ndipo kuchoka panyumba nthawi zambiri kumakhala ngati kupambana pa Chilengedwe. Anzathu, abwenzi, ngakhalenso nyenyezi zimadandaula za kuwonongeka pamene akungofuna kugona. Zotani ndi tsoka ili? Choyamba, ndithudi, kugona bwino. Kachiwiri, yesani "kudya" mphamvu zomwe zikusowa. Koma ndi zakudya zoyenera, apo ayi timakhala pachiwopsezo chodya china. Mwachitsanzo, Boca.
lili: mavitamini A, B, C, E, P, calcium, magnesium, potaziyamu, manganese, cobalt.
Ubwino wake ndi wotani: amadzaza thupi ndi mphamvu, kumawonjezera kukana kwa thupi ku mitundu yosiyanasiyana ya mabakiteriya, kumapangitsa chilakolako.
Mtengo pa tsiku: theka la makangaza, kapu ya madzi.
Momwe ziliri: mwina mwachilengedwe monga mbewu, kapena mu mawonekedwe a madzi achilengedwe. Mukhoza kupanga msuzi, kuwonjezera mbewu ku saladi ndi mchere.
2. Mkaka wothira
lili: riboflavin (vitamini B2), calcium, phosphorous ndi mavitamini A, B, C, D, kufufuza zinthu (mchere, mkuwa, chitsulo).
Kodi ntchito yake ndi yotani?: gwero labwino kwambiri la mphamvu zomwe thupi limafunikira pantchito zonse zakuthupi, komanso kukhalabe ndi mphamvu nthawi zonse.
Mtengo pa tsiku: galasi.
Momwe mungamwe: mwatsopano kapena kuthira muesli, oatmeal ndi chimanga.
3. Tiyi wa zitsamba (ginger, timbewu tonunkhira, chamomile, mandimu, rosehip)
Muli: mavitamini C, P, B1, B2, A, K, E, organic acid, sodium, calcium, manganese, chitsulo.
Ubwino wake ndi wotani: Muyenera kupatsa thupi lanu kuchuluka koyenera kwamadzi opanda caffeine kuti mumve bwino komanso kukhala tcheru.
Mtengo pa tsiku: Malita 2.
Momwe mungamwe: ophikidwa kumene.
lili: mavitamini C, E, B1, B2, B3, B6, carotenoids, macro- ndi microelements, zipatso zidulo, pectins.
Ubwino wake ndi wotani: gwero labwino kwambiri lamphamvu lachilengedwe, limabwezeretsa mphamvu pambuyo pa matenda komanso panthawi yogwira ntchito kwambiri m'maganizo.
Mtengo pa tsiku: 1/2 zipatso.
Momwe ziliri: mu madzi atsopano ndi milkshakes.
5. Tirigu anamera mbewu
Muli: mavitamini E ndi B, chitsulo, calcium, phosphorous, magnesium.
Ubwino wake ndi wotani: kumathandiza kupewa kusintha kwadzidzidzi kwa shuga m'magazi ndipo ndi gwero la mphamvu zamuyaya, kumathandiza kupanga lecithin, yomwe imadyetsa dongosolo lamanjenje.
Mtengo pa tsiku: November 100, XNUMX
Momwe ziliri: mu mawonekedwe ake aiwisi, chifukwa pa kutentha pamwamba pa madigiri 40, zinthu zambiri zothandiza zimawonongedwa. Ikhoza kuwonjezeredwa ku supu kapena maphunziro akuluakulu mphindi imodzi musanaphike.
6. Sipinachi
lili: latein, zixanthin, carotenoids, mavitamini B1, B2, C, P, PP, K, E, mapuloteni, carotene (vitamini A), amino acid.
Ubwino wake ndi wotani: amateteza ku ukalamba msanga, amapereka mphamvu ndi kukumbukira kwambiri.
Mtengo pa tsiku: November 100, XNUMX
Momwe ziliri: mwatsopano kapena nthunzi, ndi mafuta pang'ono a azitona kapena kirimu wowawasa.
7. Ng'ombe
lili: mapuloteni, mavitamini a gulu B, A, C, PP, potaziyamu, chitsulo, nthaka.
Ubwino wake ndi wotani: mkhalidwe wa circulatory dongosolo bwino, amapereka mphamvu, kumathandiza kuika maganizo.
Mtengo pa tsiku: November 100, XNUMX
Momwe ziliri: mu mawonekedwe owiritsa.
8. Mtengo wa amondi
lili: Vitamini B2 (riboflavin), vitamini E, magnesium, calcium, zinki.
Ubwino wake ndi wotani: lili ndi kuchuluka kwakukulu kwa ma antioxidants omwe amalimbana ndi matenda amtima, khansa ndi sitiroko. Komanso, ndi wabwino kwambiri, ngakhale mkulu-kalori, gwero la mphamvu.
Mtengo pa tsiku: November 30, XNUMX
Momwe ziliri: mukhoza kuwaza mtedza ndi kuwonjezera yogurt, kusakaniza zipatso ndi oatmeal.
9. Udzu wam'nyanja
lili: magnesium, iron, ayodini, potaziyamu, calcium, manganese, mkuwa, phosphorous, fluorine, pantothenic acid, mavitamini B2, PP, H, C.
Ubwino wake ndi wotani: chifukwa chofunika kuchuluka kwa asidi pantothenic, munthu samva kutopa, n'zosavuta kukana matenda ndi matenda osiyanasiyana.
Mtengo pa tsiku: November 100, XNUMX
Momwe ziliri: mwina mu mawonekedwe omwe amagulitsidwa, kapena mu saladi.
lili: Mavitamini a B, potaziyamu, magnesium, phosphorous, chromium, chitsulo, manganese, ayodini.
Ubwino wake ndi wotani: lili ndi ma carbohydrate ovuta, omwe amatengeka pang'onopang'ono ndikusinthidwa kukhala mphamvu, zomwe zimatha tsiku lonse. Panthawi imodzimodziyo, sichimawonjezera mapaundi owonjezera.
Mtengo pa tsiku: November 60, XNUMX
Momwe ziliri: m'mawonekedwe a phala m'mawa.
11. Kolifulawa
lili: mavitamini C, B1, B2, PP, carotene, potaziyamu, phosphorous, magnesium, calcium ndi chitsulo.
Ubwino wake ndi wotani: imagwira mwamphamvu kutopa ndi kukwiya, imapatsa mphamvu ndikudzutsa chisangalalo cha moyo.
Mtengo pa tsiku: November 100, XNUMX
Momwe ziliri: yokazinga mu amamenya, ndi tchizi msuzi, steamed.
12.Beet
lili: betaine, kupatsidwa folic acid, mavitamini B, beta-carotene, vitamini C, chitsulo, potaziyamu, magnesium, phosphorous, sodium, nthaka.
Ubwino wake ndi wotani: Chifukwa cha kuchuluka kwa ma antioxidants, beets amathandizira kuthamanga kwa magazi, minofu imakhala ndi okosijeni wambiri, ndipo mphamvu zimawonjezeka. Kuphatikiza apo, ma fiber, ma carbohydrates ndi shuga wachilengedwe amapatsa thupi mphamvu yosasokoneza kwa nthawi yayitali.
Mtengo pa tsiku: 100-150
Momwe ziliri: yophika mu saladi - beets samataya michere pamankhwala otentha.
13. Madzi
Zosayembekezereka koma zoona: madzi amapereka mphamvu. Kupatula apo, imagwira nawo ntchito zonse m'thupi, kupereka kusinthanitsa kwa intracellular. M'thupi lopanda madzi m'thupi, njira zonse za kagayidwe kachakudya zimachepetsa, chifukwa chake timakhala otopa komanso otopa. Kuphatikiza apo, mwanjira iyi timakhala pachiwopsezo chotenga matenda, kutsekeka kwa magazi komanso mwayi wa thrombosis ukuwonjezeka.
Choncho, akatswiri amalangiza kumwa madzi pang'onopang'ono tsiku lonse kuti madzimadzi alowe m'thupi nthawi zonse.
Asya Timna, Olga Nesmelova