Chakudya cha Januware

Pakati pa dzinja. Pambuyo pa Disembala, Chaka Chatsopano ndimadyerero ake, zikondwerero, nyimbo ndi magule. Thupi lathu latopa kale, koma sitingathe kupumula, chifukwa Khrisimasi ndi Chaka Chatsopano zili patsogolo! Tsikuli layamba kuchulukirachulukira, ngakhale sitikudziwa izi.

Kale mu Disembala, tidayamba kumva kuti kulibe kuwala ndikuchepa mphamvu. Mu Januware, monga nthawi yonse yozizira, tili mu tulo tofa nato, ngati zimbalangondo m'phanga. Zachidziwikire, timapitilizabe kukhala ndi moyo wamba, kupita kuntchito, kusewera masewera, ndi zina zambiri. Komabe, m'nyengo yozizira ndimakhala ndi tulo tambiri, zochita zathu zimachepa, timachedwetsa ndipo timafunikira nthawi yambiri chitani zomwe timachita mwachizolowezi.

Chifukwa chakuchepa kwa kuwala, timakumana ndi kupsinjika kwenikweni. Khungu lathu silimalandira mavitamini omwe amafunikira, ndichifukwa chake limayera. Maso amataya khungu lawo, ndipo mphamvu zawo zatha. Kuphatikiza apo, nyengo yozizira ndi nthawi yakukhumudwa komanso kudya mopitirira muyeso, zomwe ndizolumikizana mosagwirizana.

M'nyengo yozizira, thupi lathu limafunikira kwambiri vitamini C, yomwe imaletsa matenda a tizilombo, komanso magnesium, iron, zinc, yomwe timayamwa pamodzi ndi zipatso ndi ndiwo zamasamba.

Timafunikiranso vitamini D, yomwe ndiyofunikanso popewera chimfine. M'nyengo yozizira, thupi lathu limatha kulipanga, chifukwa chake ndikofunikira kuti tituluke kunja.

Kodi tingatani kuti kutalika kwa nyengo yachisanu kutipitirire mopweteka kwambiri kwa ife? Kuphatikiza pa kusewera masewera, kugona mokwanira ndikupanga chisangalalo chonse, timasintha zosintha. Choyamba, ziyenera kukhala ndi cholinga chobwezeretsa mavitamini ndi michere yonse yofunikira mthupi, yomwe imapangidwira kuti iwonjezere mphamvu zathu ndikukhala ndi mphamvu zokwanira nthawi yonse yachisanu.

Kuti muchite izi, chakudya chamasiku onse chiyenera kukhala ndi chakudya chomwe chimalimbikitsidwa kuti muzimwa nthawi iliyonse pachaka. Tiyeni tiwone zina mwazakudya zanyengo mu Januware.

manyumwa

Chipatso cha citrus chomwe chimabwera chifukwa chodutsa lalanje ndi pomelo. Zipatso zamphesa zimakhala ndi mavitamini ochulukirapo (A, B1, P, D, C), organic acid, mchere wamchere. Mulinso pectin, phytoncides, mafuta ofunikira. Chofunika kwambiri chomwe chili mu zipatso za manyumwa ndi alireza… Izi zimapezeka mgawo loyera la zipatso, zomwe sizoyenera kuchotsedwa. Naringin imathandizira kutsitsa magazi m'magazi am'magazi komanso imathandizira m'mimba.

Kununkhira kwa zipatso zamphesa kumathandizanso pamunthu, kumawonjezera mphamvu, kumathandiza kuthana ndi kukhumudwa komanso kugwiranso ntchito.

Zipatso zamphesa nthawi zambiri zimagwiritsidwa ntchito popanga zodzoladzola, komanso pophika (pophika kupanikizana, monga zokometsera mwachangu).

Ndiwothandiza kwa anthu omwe ali ndi matenda amtima ndi mitsempha. Pectin yomwe ili mmenemo, pamodzi ndi naringin, imachepetsa mafuta m'magazi.

Zipatso zamphesa zimagwiritsidwa ntchito kwambiri pakudya zakudya. Kuwonjezeka theka la manyumwa pachakudya chilichonse kungakuthandizeni kuti muchepetse kunenepa. Zosinthazi zimachitika chifukwa chakuti zipatso zamphesa zimachepetsa magazi ndi shuga. Chifukwa chake, chipatso ichi chimalimbikitsidwa kwa onse odwala matenda ashuga komanso ngati othandizira anthu omwe sangadwale matenda ashuga.

Mphesa sichivomerezeka kwa anthu omwe ali ndi zilonda, amayi omwe ali ndi mapiritsi oletsa kubereka, anthu omwe amamwa mankhwala a magazi, kapena omwe ali ndi vuto la chiwindi.

Mandimu

Ngakhale ana amadziwa kuti mandimu amakhala ndi vitamini C. wambiri chifukwa cha izi, kumwa mandimu ndi mwayi waukulu wolimbitsa chitetezo cha mthupi lanu ndikudziteteza ku chimfine ndi chimfine. Izi ndizofunikira makamaka m'nyengo yozizira.

Komabe, ndi bwino kuganizira malamulo ogwiritsira ntchito mandimu:

  1. 1 Ndimu ndi yabwino ndendende ngati njira yopewa matenda, osati ngati mankhwala; sizomveka kuzidya m'magawo akulu ngati mukudwala kale.
  2. 2 Potenthedwa ndi kutentha, vitamini C ndi zinthu zina zopindulitsa zomwe zili ndi mandimu zimawonongeka. Chifukwa chake, powonjezera mandimu ku tiyi wotentha, simupindula kalikonse koma fungo lokoma. Kapenanso, mutha kudikirira kuti tiyi uzizire ndikufinya madzi a mandimu.

Zinthu zopindulitsa za mandimu ndizosawerengeka:

  • mandimu imathandizira pamtima;
  • Ndimu ya mandimu ndi yathanzi kwambiri. Ili ndi zida zotsutsana ndi bakiteriya. Ndibwino kuti muzigwiritsa ntchito purulent zilonda zapakhosi ndi zotupa za dongosolo la kupuma;
  • mandimu ali ndi mankhwala opha tizilombo. Madzi ake akulimbikitsidwa atherosclerosis, kagayidwe kachakudya matenda, urolithiasis, zotupa m'mimba, malungo, matenda a mucosa m'kamwa;
  • mandimu imalimbikitsa chimbudzi, komanso kuyamwa kwa chitsulo ndi calcium, kumachepetsa colic ndi kukokana;

Sikoyenera kugwiritsa ntchito mandimu kwa anthu omwe ali ndi vuto la gastritis, zilonda zam'mimba, acidity m'mimba, kuthamanga kwa magazi, kapamba.

Nthochi

Palibe chomwe chimathetsa kukhumudwa m'nyengo yozizira komanso chipatso ichi. Nthochi zimatchedwa mankhwala achilengedwe. Mwa kudya nthochi, mumalimbikitsa kupanga chinthu chotchedwa serotonin mthupi lanu. Ndi chinthu ichi chomwe chimayang'anira munthu kuti akhale ndi chisangalalo chabwino, chisangalalo ndi chisangalalo. Kudya nthochi pafupipafupi kumatha kukuthandizani kuthana ndi kukhumudwa, kukwiya, komanso kusungunuka.

Nthomba imakhala ndi ma calories ambiri, mu ichi ndi yofanana ndi mbatata. Mulinso shuga wambiri, chifukwa chake kukhutitsidwa kumatsimikizika. Nthochi ziwiri zokha ndizokwanira kulimbitsa thupi thupi lisanachite zolimbitsa thupi kwa maola awiri.

Banana, monga zipatso zina zilizonse, ali ndi mavitamini, koma mwayi wake waukulu ndi potaziyamu wambiri. Potaziyamu imathandizira kuti thupi lizigwira ntchito bwino. Maselo amitsempha, ubongo, impso, chiwindi, minofu sizingagwire ntchito popanda izi. Chifukwa chake tikulimbikitsidwa kuti tidye nthochi ndi zolimbitsa thupi komanso zolimbitsa thupi.

Komanso, zabwino za nthochi ndizoti zimatsuka poizoni, zimachepetsa kutupa, kutsitsa mafuta m'magazi, kumalimbitsa chitetezo cha mthupi, kukhazika mtima pansi, kulimbikitsa kugona mokwanira, kuthandizira kuthana ndi zotupa za m'kamwa, komanso Zilonda zam'mimba ndi duodenum.

mtedza

Mtedza ndi chinthu chofunikira cha zakudya zachisanu. Mtedza uliwonse ndi gwero lamafuta abwino komanso zopatsa mphamvu zomwe timafunikira munyengo yozizira. M'nyengo yozizira, timafunikira mphamvu zambiri kuposa m'chilimwe, chifukwa thupi lathu liyenera kutentha. Chifukwa chosowa mphamvu, tonse timakhala ndi kugona komanso kutopa kodziwika bwino ndikuyesera kudzaza mphamvu ndi zakudya zopanda phindu.

Mtedza umatiloleza kuti tibwezeretse mphamvu zomwe timafunikira kwinaku tikuchepetsa mafuta m'mbali mwathu. Ndibwino kudya mtedza tsiku lililonse m'magawo ang'onoang'ono. Mtedza wambiri m'mawa mudzakulipirani mphamvu komanso kusangalala ndi tsiku lonse.

Walnuts, maamondi, mtedza, ma kheche, ma pistachios, mtedza - mtundu uliwonse wa nati uli ndi zida zawo zapadera, podina maulalo omwe mungadziwe zambiri za iliyonse ya izi ..

Mwachitsanzo, walnuts amadziwika chifukwa chokhala ndi mafuta ambiri a polyunsaturated acids, omwe ndi ofunikira kuti ubongo ugwire ntchito. Mtedzawu ndiwotchuka chifukwa cha ma antioxidants, komanso zinthu zomwe zimawonjezera magazi kuundana. Maamondi amagwiritsidwa ntchito kutsuka impso ndi magazi. Pistachios imakhala ndi mphamvu ya tonic, imachepetsa kugunda kwa mtima, ndipo imathandizira chiwindi ndi ubongo.

Anyezi

Anyezi ndi chikhalidwe chakale cha masamba. Kupeza mphamvu yopatsa moyo yapadziko lapansi, anyezi ali ndi bakiteriya komanso mankhwala opha tizilombo, amalimbana ndi mavairasi ndi matenda opatsirana, amachulukitsa njala komanso kamvekedwe ka thupi, amalimbikitsa kuyamwa kwabwino kwa chakudya, amaletsa mapangidwe a zotupa zoyipa, amachepetsa kuthamanga kwa magazi. Amagwiritsidwa ntchito pamavuto am'mimba, matenda oopsa, kugona pang'ono, ngati wothandizira antihelminthic, komanso polimbana ndi scurvy.

Anyezi ndiwo gwero la mavitamini B, C ndi mafuta ofunikira. Mulinso calcium, manganese, cobalt, zinc, fluorine, ayodini ndi chitsulo. Nthenga zobiriwira za anyezi zimakhala ndi carotene, folic acid, biotin. Anyezi amathandiza m'njira iliyonse: yokazinga, yophika, yophika, tchizi, yophika. Pakukonzekera, sichimataya zinthu zake zopindulitsa.

Selari

Zamasamba, zofala kwambiri pakati pa iwo omwe akufuna kutaya mapaundi owonjezera. Selari imagwira ntchito m'malo mwa nanazi, odziwika kuti amatha kutentha mafuta. Kugwiritsa ntchito udzu winawake pafupipafupi mu chakudya kumathandizira kuchotsa kunenepa kwambiri mwachangu komanso moyenera. Zakudya zomwe zili ndi mafutawa ndizotsika kwambiri - 16 kcal pa 100 g. Thupi limafunikira zopatsa mphamvu zambiri kuti zigayike. Chifukwa chake, mumadya ndikuchepetsa nthawi yomweyo.

Ubwino wina wa udzu winawake ndi phindu lake pamanjenje. Zinthu zomwe zimaphatikizidwazo zimachepetsa mahomoni opsinjika m'thupi, kukhazika mtima pansi munthu, ndikubweretsa bata. Chifukwa chake, m'malo momwa mankhwala osokoneza bongo, idyani udzu winawake kapena kumwa madzi ake.

Tizilombo toyambitsa matenda timene timapezeka mu udzu winawake umathandiza kuthana ndi matenda ambiri. Ndibwino kuti mugwiritse ntchito pamavuto amadzimadzi, kudwala kwamtima ndi mitsempha yamagazi, kuthamanga kwa magazi, kupewa ndi kuchiza prostatitis, atherosclerosis, matenda a Alzheimer's.

Selari ndi njira yabwino kwambiri yolimbikitsira chitetezo cha mthupi, chomwe chingakuthandizeni kuthana ndi mitundu yonse ya ma virus. Kuphatikiza apo, udzu winawake umalepheretsa khansa, yomwe imalepheretsa kupanga zotupa zoyipa.

Kabichi kohlrabi

Dzinali lamasuliridwa kuchokera ku Chijeremani kuti "mpiru wa kabichi”, Ndi chipatso chokhala ndi tsinde, pachimake pake pamakhala pofewa komanso yowutsa mudyo. Dziko lakwawo la kohlrabi ndi kumpoto kwa Europe, ndipo kutchulidwa koyamba kwa ndiwo zamasamba kudalembedwa mu 1554, ndipo patatha zaka 100 kudafalikira ku Europe konse.

Kabichi amatchedwanso "mandimu ochokera kumunda»Chifukwa cha mavitamini C. Amakhalanso ndi mavitamini A, B, PP, B2, mapuloteni ambiri a masamba ndi chakudya, mchere wamchere, potaziyamu, calcium, magnesium, phosphorous, carotene, pantothenic acid, iron ndi cobalt.

Kabichi imaposa ngakhale maapulo omwe amatenga mavitamini ndi mchere. Ndipo chifukwa cha kuchuluka kwa shuga, fructose ndi michere yazakudya, imakhutitsa thupi ndikumverera kokwanira. Ndipo imatsukanso matumbo ndi m'mimba ku poizoni, imathandiza kuthetsa kutupa m'matumbawo.

Kohlrabi ndi njira yabwino kwambiri yopewera matenda opatsirana, imayimitsa kagayidwe kake ndipo imathandizira pakugwira ntchito kwamanjenje. Ndipo kabichi ndichodzikongoletsanso bwino chomwe chimachotseratu madzimadzi owonjezera mthupi. Choncho, tikulimbikitsidwa kuti kuphwanya impso, chiwindi ndi ndulu.

Kabichi imachepetsa kuthamanga kwa magazi ndipo imalimbikitsidwa ku atherosclerosis, ndipo kumwa kwake nthawi zonse ndikuteteza khansa ya m'matumbo ndi m'matumbo, chifukwa chakupezeka kwa zinthu za sulfa zomwe zimapangidwa.

Kwa chifuwa ndi hoarseness, njira yotupa m'kamwa, madzi atsopano a kohlrabi ndi othandiza. Zimalimbikitsidwanso kumwa madzi a kabichi vuto la cholecystitis ndi hepatitis. Kotala la galasi ndi supuni ya uchi 3-4 pa tsiku musanadye, kwa masiku 10-14.

Nandolo

Chogulitsa chomwe chinali chotchuka ku China wakale komanso ku India wakale, pomwe chimawerengedwa kuti ndi chizindikiro cha chuma ndi chonde. Alibe kukoma kokha, komanso zinthu zingapo zothandiza, zomwe zimapangitsa kukhala gawo lofunikira kwambiri pazakudya zambiri.

Nandolo imakhala ndi mapuloteni ambiri, fiber, carotene, mavitamini a gulu la B, komanso A, C, PP. Ndi chopatsa thanzi kwambiri ndipo imakhala ndi magnesium, zinc, potaziyamu, calcium, iron, phosphorous, manganese, cobalt ndi mchere wina.

Nandolo zatsopano ndizodzikongoletsera komanso zimathandizanso matenda am'mimba chifukwa chokhoza kuchepetsa acidity ya m'mimba.

Kafukufuku waposachedwa awonetsa kuti nandolo amatha kuthandizira kulimbana ndi ukalamba, matenda oopsa komanso matenda amtima. Amachepetsa kuchuluka kwa cholesterol m'magazi ndipo potero, amapulumutsa ku atherosclerosis, komanso amateteza ku khansa.

Madokotala amalangiza kugwiritsa ntchito nandolo wa matenda a shuga kuti matendawa "aziyang'aniridwa."

Amagwiritsidwa ntchito popangira ufa wophika buledi, wiritsani msuzi ndi jelly, komanso apange mbatata yosenda ndikugwiritsa ntchito nandolo waiwisi.

mazira

Ichi ndi chinthu chabwino kwambiri m'nyengo yozizira chomwe chimayamwa thupi lathu pafupifupi kwathunthu - ndi 97-98%, pafupifupi osadzaza matupi athu ndi ma slags.

Mazira a nkhuku ali ndi mapuloteni (pafupifupi 13%), omwe ndi ofunikira pakukula, kukula ndikugwira bwino ntchito kwa thupi. Komanso, zakudya zopatsa thanzi ndizapamwamba kwambiri mwa mapuloteni amtundu wa nyama. Mazira amakhalanso ndi mavitamini ndi michere yomwe ndi yofunika kwa ife m'nyengo yozizira.

Dzira la nkhuku limakhala ndi vitamini D wambiri, womwe umafunikira makamaka kwa iwo omwe amakhala kwakanthawi padzuwa. Vitamini izi zimathandizira kuyamwa kwa calcium, zomwe zimalimbitsa mafupa athu ndi mafupa.

Komanso yolk ili ndi chitsulo chambiri, chomwe chimathandiza thupi lathu kulimbana ndi kusasangalala komanso kutopa, ndikuletsa kukula kwa matenda amtima. Ndipo lecithin yomwe ili mu yolk imadyetsa ubongo ndikusintha kukumbukira kwathu, imathandizira magwiridwe antchito a chiwindi ndi ndulu.

Yolk lutein imathandiza kupewa khungu ndi kuteteza mitsempha ya optic, pamene choline amachepetsa mwayi wa khansa ya m'mawere ndi 24%. Vitamini B9 (folic acid) ndiyofunikira kwa azimayi ali ndi pakati ndipo imathandizira umuna mwa amuna.

Dzira la nkhuku lili ndi pafupifupi amino acid onse ofunikira anthu ndipo limapatsa matupi athu 25% yamtengo watsiku ndi tsiku.

Zachidziwikire, ndi mazira opangidwa okhaokha omwe amalimbikitsidwa. Koma sayeneranso kuzunzidwa, akulu amalangizidwa kuti asadye mazira opitilira 7 pa sabata.

Anchovy

Uwu ndi umodzi mwamtundu wa anchovies, umakhala m'magulu a m'mphepete mwa nyanja za Black ndi Mediterranean, kum'mawa kwa Atlantic Ocean, ndipo nthawi yotentha nthawi zambiri umasambira kupita ku Azov ndi Baltic Seas.

Hamsa amadziwika kuti ndi chakudya chokoma chenicheni cha nsomba, chifukwa cha kuchepa kwake, nthawi zambiri amadya wathunthu, osalekanitsa ngakhale mafupa ang'ono ndi khungu. Kupatula apo, ndi omwe ali ndi phosphorous ndi calcium, zomwe zimafunikira makamaka kwa ife nthawi yachisanu. Komanso, nsomba zimakhala ndi mafuta ambiri a fluorine, chromium, zinc ndi molybdenum, ndipo potengera momwe zimaperekera zakudya sizotsika kuposa ng'ombe. Pa nthawi imodzimodziyo, mapuloteni a nsomba amatengeka bwino ndi thupi la munthu.

Monga nsomba zina, anchovy ndi gwero labwino kwambiri la polyunsaturated mafuta acids m'thupi lathu. Amachepetsa cholesterol, amachepetsa kuundana kwa magazi, ndikuthandizira kupewa ndikuthana ndi matenda amtima, zotupa, ndi matenda a impso.

Ndipo anchovy ili ndi mafuta ochepa - ma kcal 88 okha pa 100 g ndipo akatswiri azakudya amalimbikitsa izi kwa iwo omwe akuwona mawonekedwe awo.

Sikwidi

Anali chakudya chofala ku Greece ndi Roma wakale, ndipo tsopano ndiwo za squid zimawerengedwa kuti ndi imodzi mwazotchuka kwambiri zam'madzi.

Nyama ya squid imadziwika kuti ndi yothandiza kwambiri komanso yosavuta kudya kwa anthu kuposa nyama yanyama. Squid ili ndi mapuloteni ambiri, mavitamini B6, PP, C, mafuta opangidwa ndi polyunsaturated, omwe ndi ofunikira kuti munthu akhale ndi thanzi labwino. Ma squids mulibe cholesterol konse, koma ali ndi phosphorous, iron, mkuwa ndi ayodini, ndipo chifukwa cha kuchuluka kwa lysine ndi arginine amalimbikitsidwa ngakhale pazakudya za ana.

Chifukwa cha potaziyamu wochuluka, womwe ndi wofunikira pantchito ya minofu yonse ya anthu, nyama ya squid imawerengedwa kuti "mankhwala a mtima“. Pali zambiri zawo zimakhala zomwe zimathandiza kuti katulutsidwe ka madzi am'mimba ndikupatsanso kukoma kwapadera kuzinthu zophikira.

Komanso nyama ya squid imakhala ndi vitamini E ndi selenium, yomwe imathandiza kuti mchere wosalala uzisokoneza.

Ma calorie a squid yaiwisi ndi 92 kcal, yophika - 110 kcal, ndi yokazinga - 175 kcal. Koma chachikulu kwambiri chimasuta (242 kcal) ndikuuma (263 kcal), chifukwa chake simuyenera kuwazunza.

Zachidziwikire, squid wathanzi kwambiri ndi watsopano. Koma, ngati simungapeze imodzi, muyenera kusankha nyama yozizira kamodzi. Iyenera kukhala yolimba, yapinki, mwina yofiirira pang'ono. Ngati nyama ndi yachikasu kapena yofiirira, ndi bwino kuikana.

Nyama ya nkhuku ku Guinea

Nyama ya ku Guinea yakhuta kwambiri kuposa nyama ya mbalame zina zoweta, ili ndi 95% amino acid (threonine, valine, phenylalanine, methionine, isoleucine). Nyama ili ndi mavitamini B ambiri (B1, B2, B6, B12) ndi mchere.

Tikulimbikitsidwa osati kwa akulu okha, komanso kwa ana, opuma pantchito komanso amayi panthawi yapakati. Chifukwa cha kuchuluka kwake, nyama ya mbalame imathandizira polimbana ndi kuchepa kwa magazi m'thupi, ndi matenda amanjenje, ndi matenda akhungu ndi mbewu. Zithandizira kubwezeretsa kagayidwe, kuchepetsa zizindikiritso zakuthupi ndi zamaganizidwe.

Monga lamulo, amagwiritsira ntchito nyama ya mbalame zazing'ono, osapitirira miyezi 3-4. Zingwe za bulauni za mbalame zotere zimasanduka zoyera zitakonzedwa. Zimayenda bwino ndi zonunkhira zosiyanasiyana komanso zakudya, makamaka azitona, tomato ndi msuzi wofatsa. Ndi bwino kuphika nyama mumadzi ake, mphodza, utsi kapena mwachangu.


Kutsiliza

Miyezi yozizira imakhala yovuta pamachitidwe athu amthupi ndi amanjenje. Koma kumbukirani kuti nthawi yozizira si nthawi chabe ya chimfine ndi chimfine.

Pitani panja pafupipafupi, mupume mpweya wabwino wachisanu. Zosangalatsa zingapo zomwe chisanu chomwe chinagwa mu Januware chimatipatsa ndi njira zingapo zosangalatsa komanso zosangalatsa! Pitani pa skating skating ndi skiing, sculpt mkazi wa chisanu ndikunyengerera ana. Osasiya kuthamanga kwanu komanso masewera anu mpaka nthawi yachilimwe. Khalani olimba, pezani chisangalalo ndipo chidzabwera kwa inu!

Siyani Mumakonda