Nthawi zambiri, pokonza chakudya, timayiwala kuti chithandizo cha kutentha chimachepetsa mavitamini mu chakudya. Ngati mukudziwa zinsinsi za zinthu zina, ndiye kuti mukhoza kuwonjezera phindu lawo pa thupi lathu.
Yogurt
Nthawi zambiri, mukatsegula kapu ya yogurt, mumatsanulira madzi omwe akundika pamwamba? Ndi whey wokhala ndi mapuloteni, mavitamini, calcium, phosphorous ndi mchere. Sikoyenera kukhetsa, koma muyenera kungowaza yogurt ndi supuni mpaka yosalala.
Musaiwale kuti mukatenthedwa mu mkaka wothira, mabakiteriya onse amafa. Choncho, mukamakonzekera msuzi kapena kutsanulira kirimu wowawasa pa mbale zotentha, ma probiotic achilengedwe amataya katundu wake.
Froberries
Zikuwoneka kuti zomwe zingachitike ndi mabulosi - kugula ndi kudya. M'malo mwake, michere yambiri - vitamini C, antioxidants - imasuluka mukangobowola mchira pa mabulosi. Amayang'anitsitsa kuwala ndi mpweya, choncho chotsani mchira pokhapokha mutayika sitiroberi mkamwa mwanu, kapena kani, gwirani mchira ndi kuluma mabulosi.
Kodi tinganene chiyani za sitiroberi wachisanu, yemwe adatsukidwa kale ndikusenda. Mwa njira, kugula ndi kudya zipatso mu nyengo yopuma kulinso koyenera.
Tiyi wakuda
Ndi anthu ochepa omwe amamwa tiyi wakuda wopanda zowonjezera, amakonda kuwonjezera shuga, uchi, mandimu kapena mkaka. Ndi mkaka pomwe kumwa tiyi sikungokhala kopanda tanthauzo, komanso kosatetezeka. Tiyi ndi mkaka zikalumikizana, zina mwazinthu zopindulitsa za tiyi wakuda zimawonongedwa, ndipo makatekini tiyi, motsogozedwa ndi mapuloteni amkaka, zimapangitsa kuti thupi likhale losalala.
Burokoli
Zomera izi zimakhala ndi mavitamini ndi mchere wambiri - vitamini C, antioxidants, ndi chlorophyll. Komabe, zonsezi zimathera mthupi lanu ngati broccoli ndiyotenthedwa. Mulimonsemo, masambawa amangothandiza matumbo ngati ulusi.
Katsitsumzukwa
Zomwezi zimachitikanso ndi kutentha kotalika ndi katsitsumzukwa, makamaka kophika m'madzi. Kuti musunge zinthu zonse zopindulitsa, muyenera mwachangu katsitsumzukwa mu poto yotentha kapena kuyitentha - idzakhala yofewa komanso yosalala. Ngati mwaphika kale katsitsumzukwa m'madzi, ndiye kuti mugwiritse ntchito msuzi pambuyo pake, pali mavitamini ochulukirapo kuti muwatsanulire mopanda chifundo.
tomato
Ndi masamba awa, chimodzimodzi chosiyana. Zimapezeka kuti tomato amakhala athanzi kwambiri akamaphika kuposa kudya yaiwisi. Lycopene ndi phytonutrient yomwe imalepheretsa matenda amtima, oncological ndi yotupa, ndipo imamasulidwa nthawi yachithandizo cha kutentha. Ndibwino kuphika tomato kapena kuzimitsa pa grill, koma ndizabwino kwambiri kuwonjezeredwa ku msuzi.
Nyama yokazinga
Makala kapena nyama yowotcha, ngakhale ilibe mafuta owonjezera, sikuti imakhala yathanzi nthawi zonse. Pakhomopo pamakhala nyama, imapha - kuphulika kotero kumakhala ndi chinthu chomwe chimayambitsa kukula kwa maselo a khansa.
Kutumphuka kwakuda sikutanthauza kuti nyama yophika mkati, onetsetsani kuti muwone kutentha kwa nyama mkati kapena kudula nyama musanatumikire kuti mupewe poizoni.
Adyo
Pamaso pa clove yawonongeka, poyankhula pang'ono podula adyo, ikakumana ndi mpweya, mankhwala amapangidwa pamenepo omwe angalepheretse kukula kwa maselo a khansa, mabakiteriya ndi bowa. Chifukwa chake, musathamangire kuponyera adyo msangayo, dulani pang'ono pang'ono ndikuloleza kuti ipange kwa mphindi 10, kuwulula zinthu zopindulitsa ndikulola msuzi wonunkhira, kenako ndikungowonjezera masaladi kapena poto.
Mbewu ndi nyemba
Mbewu zosakonzedwa za dzinthu zina ndi nyemba zimakhala ndi ma phytates a antioxidant mu chipolopolo, omwe amasokoneza mayamwidwe a thupi la zinthu zothandiza - mavitamini ndi mchere. Musanayambe kukonzekera mankhwalawa, ayenera kuthiridwa m'madzi kwa maola angapo, ndipo makamaka usiku wonse. Zina mwa phytates zidzasweka ndipo zidzakhala zosavuta kugaya tirigu ndi nyemba.
Mbewu za fulakesi
Mafuta amchere amathandiza kwambiri kuwonjezera pa saladi kapena ma smoothies popeza amakhala ndi omega-3 acid komanso ma antioxidants. Chinyengo chake ndikuti gawo lothandiza la mbewu ya fulakesi ili mkati, ndipo amalowa m'mimba mwathunthu ndipo nthawi zambiri amatuluka momwemo. Limbikitsani mbewu zanu zamankhwala musanadye kuti mupeze akatswiri azakudya zabwino.