Masamba: Yaiwisi Kapena Yophika Bwino Kwambiri?

Kudya bwino: Ndi ndiwo zamasamba zomwe zili zaiwisi kapena zophikidwa bwino

Zakudya zosaphika ndi zakumwa zamasamba ndi zathanzi, osakayikira! Ndi mitundu ina ya ndiwo zamasamba, komabe, ndizoyenera kuziphika chifukwa cha mavitamini. Kapena kukazinga, ngati mbatata ...

Kodi ndikonze bwanji masamba kuti akhale athanzi?

Raw amakupangitsani kukhala osangalala - osachepera ndi zomwe nyenyezi ngati Demi Moore kapena Gwyneth Paltrow adanena. Akatswiri azakudya zosaphika monga Dr. Norman W. Walker ochokera ku USA.

Kodi mumaloledwa kutulutsa poto ndi poto wa masamba anu ndi chikumbumtima choyera? "Zowonadi," akutero katswiri wazakudya komanso katswiri wazachilengedwe Iris Lange-Fricke (www.irislange.com). Zakudya zabwino kwambiri zimakhala ndi 30 mpaka 50 peresenti ya zakudya zosaphika. Zina zonse ziyenera kuphikidwa.”

Katswiriyu anafotokozanso chifukwa chake: “Zakudya zina monga mapuloteni, beta-carotene, ndi ma enzyme ena amatha kuyamwa bwino kwambiri ndi thupi chakudyacho chikaphika. Komanso anthu ambiri amadwala m’mimba chifukwa chodya kwambiri zakudya zosaphika.” Chifukwa pofuna kuthyola ndi kukonza ulusi wa zomera, thirakiti la m'mimba limakhala lopanikizika kwambiri kusiyana ndi masamba ophika.

Komabe, chakudya chosaphika chili ndi ubwino wake: Chimapangitsa kuti munthu azikhala wokhuta. Kuonjezera apo, mavitamini ndi mchere osakanikirana ndi kutentha amasungidwa m'zamasamba, zomwe zimatayika mwamsanga pophika.

Chotero Lange-Fricke akulangiza kuti: “Mukamaphika ndiwo zamasamba, musamazimize m’madzi. Masamba amafunika mtundu ndi kuluma, ndiye amakhala ndi kukoma ndi zakudya. Mumapeza bwino pophika kapena kuphika.”

Katswiri wathu amawulula masamba omwe ali oyenera kusiya chitofu chozizira - komanso komwe kutentha pang'ono ndiko kusankha bwino.

sipinachi

Omvera amachikonda mwachikondi

Yaiwisi: Masamba obiriwira ali ndi chitsulo chochuluka, vitamini C, potaziyamu, magnesium, ndi beta-carotene. Zakudya zomwe zimapezeka mokwanira m'thupi m'mawonekedwe aiwisi.

Zophika: Sipinachi imakhala ndi oxalic acid, yomwe imayambitsa mano osachita bwino komanso imalepheretsa kuyamwa kwa calcium m'thupi. Asidiyu amaphwanyidwa ndi kutentha. Kuipa kwake: sipinachi imataya msanga zakudya zake zamtengo wapatali zikaphikidwa.

Kutsiliza: Kudya bwino kwambiri kwaiwisi kapena kokazinga pang'ono kapena kutenthedwa. Only kutentha mazira sipinachi, musati wiritsani.

Mbatata

Ndibwino kuti musafike kwa iwo posachedwa

Yaiwisi: Tuber ili ndi poizoni wa alkaloid solanine. Wowuma wa mbatata amangowonongeka panthawi yophika. Izi zisanachitike, mbatata ndi inedible.

Yophikidwa: Vitamini C wambiri, potaziyamu, ndi mapuloteni omwe ali pakhungu, choncho konzekerani osasenda ngati n'kotheka. Ngati iwo adzakhala zidutswa: ndi bwino kuwadula iwo mu tiziduswa tating'ono!

Kutsiliza: Mbatata zopyapyala zokhala ndi khungu zomwe zimangotenthedwa pang'ono mumafuta otentha, apamwamba kwambiri ndizoyenera. Zopatsa mphamvu zochepa, komanso zodzaza ndi zakudya: mbatata ya jekete. Chisankho chabwino kwambiri: zokazinga tokha - ndi khungu!

Paprika

Amachita molimba mtima koma amamva chisoni

Tsabola waiwisi: Tsabola amadzaza ndi beta-carotene ndi vitamini C. Zonsezi zimawonongeka mwamsanga pophika. Vuto: chipolopolo cholimba chimavuta kuti anthu ambiri azigaya zosaphika.

Kuphika: M’madzi osamba, zakudyazo zimafa msanga. Bwino: sungani kapena kuphika tsabola pang'ono mu mafuta pang'ono mpaka khungu lisanduke bulauni ndikupukuta.

Kutsiliza: Ngati mungathe, luma tsabola waiwisi. Mphika wophikidwa pang'ono umatha kugayidwa komanso wathanzi.

Burokoli

Aliyense woupereka nthunzi adzadalitsidwa kwambiri

Yaiwisi: Iron, calcium, vitamini C, potaziyamu, magnesium, ndi glycosinolates (kuteteza ku khansa ya m'matumbo) amasonkhana pamodzi mu broccoli. Zinthu zomwe sizimva kutentha zimasungidwa bwino ngati zili zaiwisi. Nsomba: Kabichi wosaphika umayambitsa kuphulika.

Zophikidwa: Ma florets otentha amakhala osavuta pamimba. Kuti zakudya zisatayike m'madzi, broccoli imangotenthedwa pang'ono kapena kutenthedwa.

Kutsiliza: Pambuyo pa kusamba kwaufupi, broccoli imasungunuka kwambiri, koma samataya mavitamini ake ofunika.

Kaloti

Kaloti otentha akuyang'ana mafuta ofewa

Yaiwisi: Ndiko kulondola, kaloti ali ndi vitamini A wochuluka ndi beta-carotene motero ndi abwino kwa maso - bola ngati tiviika kale karoti mu mafuta. Vitamini A ndi imodzi mwamavitamini osungunuka m'mafuta ndipo amatha kugwiritsidwa ntchito popanda kutsatiridwa bwino.

Zophikidwa: Zakudya za karoti zimapezeka mokwanira zikatenthedwa pang'ono. Mofanana ndi mbatata, zotsatirazi zikugwiritsidwa ntchito: kusiya khungu, chifukwa apa ndi pamene mavitamini ambiri amapezeka. Koma: Zophikidwa mumphika, zakudya zambiri zimatulutsidwa m'madzi. Izo sizichitika mu poto kapena nthunzi cooker.

Kutsiliza: kaloti ndi bwino kutumikiridwa mwachidule steamed ndi mafuta pang'ono kapena steamed ndi batala.

Anyezi ndi adyo

Amafuna kutentha, perekani chakuthwa

Yaiwisi: Ma sulfide omwe ali nawo amakhala ndi antibacterial, anti-protecting effect ngakhale atakhala yaiwisi. Koma: Garlic ndi anyezi saloledwa bwino akasaphika ndipo amayambitsa flatulence mwachangu.

Zophikidwa: Awiriwo amasungunuka kwambiri akaphikidwa. Ngati zonse sizitenthedwa kwambiri, zosakaniza zathanzi sizitayika. Zokazinga zamdima, zimakhala zowawa ndipo zimakhala ndi zinthu zoyambitsa khansa.

Kutsiliza: Anyezi agalasi ndi adyo wofiirira pang'ono ndi abwino. Makamaka powotcha nyama, ziwirizi zimangowonjezeredwa kumapeto.

Zukini

Chitofu chazimitsa lero

Zaiwisi: Zukini zatsopano zimakhala ndi magnesium, iron, vitamini C, ndi potaziyamu. Thupi limatha kuyamwa kale ndikugwiritsa ntchito michere yonse pomwe masamba akadali osaphika.

Kuphika: Kwa iwo omwe amapeza zukini pang'ono pang'ono akamadyedwa yaiwisi: dzungu limakula kwambiri likatenthedwa, koma zakudya zamtengo wapatali zimawonongeka mwamsanga. Choncho, zotsatirazi zikugwira ntchito: mwachidule ndi zonunkhira.

Kutsiliza: Ndodo yobiriwira ndi yosagonja ngati chakudya chaiwisi, mwachitsanzo mu saladi wothira tsabola pang'ono. Koma komanso steamed mwachidule ndi mafuta pang'ono, zukini amapereka mchere wambiri ndi vitamini C.

Tomato

Kutentha, kutentha, phwetekere!

Yaiwisi: Chodabwitsa chofiirachi chili ndi pafupifupi chilichonse: vitamini C, calcium, potaziyamu, magnesium, ndi chida chathu chabwino kwambiri cholimbana ndi khansa, lycopene! Tsoka ilo, limakhalanso ndi poizoni solanine, yomwe imabisika m'madera obiriwira a phwetekere - chifukwa chake nthawi zonse ayenera kuchotsedwa.

Kuphika: Lycopene yoteteza khansa imakhala yowonjezereka m'thupi pamene phwetekere watenthedwa. Kuti zakudya zina zisatayike, mbewu ya nightshade imayenera kutenthedwa kaye kenako ndikukonzedwanso.

Kutsiliza: Izi ndi zomwe zimapangitsa nduna yathu yofiira ya Zaumoyo kukhala yapadera: Amakonda kuphikidwa komanso amakhala wathanzi ndi mphindi iliyonse mumphika wotentha. Pasitala ndi tomato msuzi? Chabwino, izi zimapangitsa tomato kukhala wathanzi