Mitundu
Chodziwika bwino chamasamba. Zosankha zophika ndizosatha, koma supu ya puree imakonda kwambiri m'nyengo yozizira. Monga nyemba, tikulimbikitsidwa kugwiritsa ntchito mphodza zofiira, nyemba, nandolo, nyemba zobiriwira, nandolo, soya.
Mini-chitsogozo pakugwiritsa ntchito nyemba muzakudya:
– Nyemba za Adzuki: mbale ndi mpunga.
- Nyemba za Anasazi: Zakudya zaku Mexico (zophwanyidwa).
- Nyemba zakuda zamaso: saladi, zodula zamasamba, casseroles, ma pie.
- Nyemba zakuda: supu, chili, mphodza.
- Nyemba: supu, saladi, mbale zam'mbali, zophika.
- Nandolo: hummus, soups, casseroles.
- Nyemba za zingwe: saladi, mbale zam'mbali, supu.
Onetsetsani kuti palibe kusowa kwa mapuloteni m'thupi, mwinamwake kumadzaza ndi kuchepa kwa chitetezo chamthupi ndipo, chifukwa chake, chimfine. Kwezani nyemba ndikusunga mtedza ndi mbewu m'malo oyenera.
Zamasamba
Zitsamba zatsopano (parsley, katsabola, letesi) nthawi zambiri zimawonedwa ngati zowonjezera zazing'ono pazakudya zazikulu. M'malo mwake, zobiriwira zimakhutiritsa kufunikira kwaumunthu kwazinthu zambiri zothandiza. M'chilimwe, pali zitsamba zambiri zatsopano, koma m'nyengo yozizira, kusowa kwake kumasonyezedwa mu kufooka ndi kuwonongeka kwa khungu. M'masitolo, masamba ndi "thonje" ndipo amakhala ndi mavitamini ochepa. Masamba oundana amangotengera zatsopano. Njira yabwino ndikukulitsa nokha, kukhitchini komwe. Ma Hydroponics kapena mathire ang'onoang'ono adothi amatha kukupatsirani mbewu zatsopano nthawi iliyonse.
Kabichi
Chinthu chachikulu pa nthawi iliyonse ya chaka, koma makamaka m'nyengo yozizira. Kabichi ndi yotsika mtengo, ndipo kuchuluka kwa mavitamini (makamaka C ndi K) omwe amasonkhanitsidwa mumasamba sikutsika ndi mavitamini ovuta omwe amagulitsidwa ku pharmacy. Mulinso fiber, antioxidants, ndi anti-carcinogenic mankhwala (glucosinolates). Maphunziro angapo atsimikizira kuthekera kwa kabichi kuti achepetse chiopsezo cha khansa ndi matenda a shuga. M'nyengo yozizira, "mtsinje" wotere wa mchere ndi mavitamini udzakhala wothandiza kwambiri ku chitetezo cha mthupi. Kabichi ndi bwino kudyedwa yaiwisi.
sikwashi yozizira
Zamasamba zomwe zimakhala zosamvetsetseka (mwaukadaulo) zimachokera ku America, komwe zimatengedwa kuti ndi imodzi mwazomera zathanzi zomwe zimadyedwa. Nthawi zambiri amasokonezeka ndi zukini kapena dzungu. Sikwashi imakhala ndi mavitamini C ndi A, mapuloteni, chakudya, mafuta, fiber, iron, calcium, potaziyamu ndi zina. Kumwa sikwashi nthawi zonse m'dzinja ndi yozizira ndi njira yabwino kwambiri yopewera matenda opuma.
Kaloti
Zamasamba za lalanje zimakhala ndi "titanic dose" ya beta-carotene, yomwe imasandulika kukhala vitamini A m'thupi. Zimalimbitsa chitetezo cha mthupi komanso zimalimbikitsa thanzi la maso. Komanso masamba amanyamula vitamini C, cyanide, lutein.
Mbatata
Zosavuta komanso zokondedwa ndi ambiri, mbatata imakhala ndi wowuma, komanso imakhala ndi zinthu zothandiza: potaziyamu, magnesium, folic acid, vitamini C. Palinso mapuloteni mu mbatata. Mizu ya masamba imathandizira kuchepetsa kuthamanga kwa magazi ndikuwonjezera ma antioxidant.
uta
Anyezi amagwiritsidwa ntchito kuwonjezera kukoma kwa mbale. Zamasamba ndi zosavuta kumera ndipo zimapezeka pafupifupi chaka chonse. Anyezi ali ndi zopatsa mphamvu zochepa, koma ali ndi vitamini C wambiri komanso fiber. Lilinso ndi mafuta ambiri apadera omwe amathandizira kuchepetsa cholesterol. Ndipo, ndithudi, kuyambira ali mwana, aliyense amadziwa za anyezi pofuna kupewa chimfine.
Beetroot
Zamasamba zokhala ndi shuga ndizothandiza kwambiri kwa iwo omwe asankha kuchepetsa maswiti. Kuphatikiza pa shuga wachilengedwe, beets ali ndi kuchuluka kwa antioxidants, mavitamini A, B, C + potaziyamu ndi folic acid. Kulimbitsa kwachilengedwe kwa chitetezo chokwanira sikungakupangitseni kuyembekezera!
Tipu
Chinachake chofanana ndi mbatata, masamba ali pafupi kwambiri ndi kabichi ndi broccoli. Turnip ili ndi zinthu zambiri zothandiza kwa anthu (glucosinolates, mavitamini C ndi K, kupatsidwa folic acid, potaziyamu, CHIKWANGWANI), zomwe zimathandiza kukweza kamvekedwe ka thupi.
Zolemba
Zamasamba zofanana kwambiri ndi kaloti, zoyera zokha. Parsnip imagwiritsidwa ntchito padera komanso ngati chowonjezera pazakudya zosiyanasiyana. Lili ndi fiber yambiri, potaziyamu, vitamini C, kupatsidwa folic acid. Ndi zopatsa mphamvu zochepa zama calorie, parsnips amatha kupatsa thupi mavitamini ambiri omwe amathandiza nyengo yozizira.
Radishi
Chicory ya ku Italy ndi masamba ofiira-woyera omwe amasonkhanitsidwa mumutu wawung'ono. Masamba amakhala ndi zokometsera komanso zowawa ndipo amagwiritsidwa ntchito ngati chowonjezera kuti awonjezere kukoma kwa mbale. Lili ndi vitamini C wambiri, magnesium, potaziyamu komanso zopatsa mphamvu zochepa (23 pa 100 g). Radicchio ali ndi drawback imodzi yokha - ndi mlendo wosowa pa maalumali aku Russia.
Zipatso zouma ndi mtedza
Kufunika kwamphamvu kwamphamvu komanso kutha kuzidya mwanjira iliyonse kumapangitsa zipatso zouma kukhala zokongola kwa aliyense. Zoumba, ma apricots zouma, madeti, prunes, amondi, ma cashews, hazelnuts, mtedza, walnuts ndi zina zambiri. Sankhani zomwe mumakonda kwambiri ndipo yesetsani kuti musadye zonse nthawi imodzi.
Zipatso ndi zipatso
Tikudziwa bwino kuti kupeza zipatso zatsopano ndi zipatso m'nyengo yozizira si ntchito yophweka, koma tikutsimikiza kuti munasamalira kukolola zipatso zomwezo pasadakhale. Pankhani ya zipatso, samalani ndi ma tangerines, malalanje, manyumwa, ndi kiwi—zonsezo zili ndi vitamini C, zomwe zimathandiza kuyamwa ndi kuteteza thupi ku matenda.
Honey
Chothandiza kwambiri komanso chopatsa thanzi chomwe chimathandiza kutentha m'nyengo yozizira ndikuchotsa zizindikiro zoyamba za chimfine. Uchi uli ndi mchere wambiri ndi mavitamini, kuphatikizapo ayodini, potaziyamu, chitsulo ndi zina. Ngati ndinu vegan, yang'anani njira zina zomwe tikukamba.
Madzi oyera
Zambiri zanenedwa za izi, koma timabwerezanso: kumwa madzi oyera okha, omwe amalimbikitsa chimbudzi ndipo samayambitsa mkwiyo.
Ndipo potsiriza, malangizo angapo a kudya m'nyengo yozizira:
- Idyani chakudya chotentha tsiku lililonse. Choyamba, ziyenera kukhala supu, chimanga kapena mphodza.
- Imwani tiyi wamankhwala.
- Chepetsa maswiti (m'nyengo yozizira zimakhala zovuta kwambiri kukana). Sinthani chokoleti ndi uchi, zipatso zouma ndi zipatso.
- Sankhani zakudya zamafuta ambiri.
Osadwala!