Bella Adams
Ubusika buyisivivinyo sangempela emizimbeni yethu. Amakhaza, amahora amafushane emini, amagciwane amaningi, nokuntuleka kokukhanya kwelanga kulimaza isimiso somzimba sokuzivikela ezifweni. Kodwa umonakalo ungalungiswa ngokuphelele - uma ukhetha imenyu efanele ka-March, nakanjani uzohlangana nenkathi efudumele ngesimo esihle futhi unempilo enhle kakhulu.
Udali
Phakathi kwazo zonke izitshalo ezisanhlamvu, ama-lentile aqukethe inani eliphakeme lamaprotheni - okungenani ama-50%, isabelo sama-carbohydrate singama-30%, kanti okunye kungamafutha anempilo. Kungakho kufanele ugubhe intwasahlobo ngezitsha ezenziwe kulesi sitshalo. Lokhu kuyiqiniso ikakhulukazi esigabeni sabantu abenqaba ukudla inyama ngenkathi bezilile.
Ama-lentils aqukethe i-phosphorus, i-magnesium, i-sodium, i-potassium, i-calcium, i-iodine, i-fluorine, i-nickel, i-boron, insimbi, namavithamini A, B, PP, no-E. Ngaphezu kwalokho, le legume inothile ngama-amino acid kanye ne-fiber yokudla. Izitsha zikadali zinomsoco futhi zinempilo. I-100 g yomkhiqizo ohlanzekile iqukethe 295 kcal.
Ngoba aqukethe i-fibre yemifino eminingi, isobho le-lentil, nama-porridges asiza ukubuyisela ukusebenza kahle kwamathumbu. Kuyasiza ukufaka amazambane acubuziwe ekudleni kwabantu abanezilonda ze-duodenal noma zesisu.
Odokotela batusa izitsha ezisekelwe ku-lentil kubantu abanesifo senhliziyo noma se-vascular. Ngenxa yenkomba ephansi ye-glycemic yomkhiqizo, ibalulekile kubantu abanesifo sikashukela, kanye nalabo abalwa nesisindo esiningi.
Amabhilikosi omisiwe
Enye yezinhlobo ezimnandi kakhulu futhi ezinempilo zamabhilikosi omisiwe. Iqukethe usawoti we-calcium, i-magnesium, i-sodium, i-potassium, i-iron, ne-phosphorus, kanye ne-fiber kanye nenkimbinkimbi yamafutha nama-organic acid. Ngaphezu kwalokho, amabhilikosi omisiwe aqukethe amavithamini A, B1, B2, C, no-PP. Naphezu kweqiniso lokuthi lo mkhiqizo unokuqukethwe kwekhalori ephezulu, izazi zokudla zisancoma ukudla izingcezu ezingama-4-5 zamabhilikosi omisiwe nsuku zonke, ikakhulukazi entwasahlobo nasekwindla. Lokhu kuzosiza ukucebisa umzimba ngezinto eziwusizo, kuvimbele i-anemia nezifo zamehlo, ukugwema isifo senhliziyo nemithambo yegazi kanye ne-thrombophlebitis, kanye nokwenza ngcono impilo yabanesifo sikashukela futhi kujwayelekile ukusebenza kwezinso nendlala yegilo.
I-Rhubarb
I-Rhubarb iyisitshalo esingapheli somndeni we-buckwheat. Iziqu zisetshenziselwa ikakhulukazi ukudla, izimpande zithole ukusetshenziswa kwazo emithini, futhi amaqabunga angenakunambitheka kwezilwane eziningi.
Amahlumela okuqala e-rhubarb avela ngokoqobo ngaphansi kweqhwa, futhi inani lawo lilele kokuqukethwe okucebile kwe-pectin izinto, ama-organic acid, i-carotene, usawoti wamaminerali, namavithamini (amaqembu B no-C). Iziqu ezimbalwa ze-rhubarb zingashintshwa esikhundleni se-apula noma ulamula ngokuya ngokwakheka kwazo "okunempilo". Okuqukethwe kwekhalori kwe-100 g yomkhiqizo kusuka ku-13 kuya ku-21 futhi ikakhulukazi kuncike ohlotsheni lwenhlabathi lapho isitshalo sakhula khona.
I-Rhubarb idliwa kokubili eluhlaza futhi njengengxenye yesobho, izitshulu, amasaladi, nama-dessert. Ukufakwa kwalo mkhiqizo ekudleni kuvuselela umsebenzi wobuchopho futhi kuthuthukisa inkumbulo. I-Rhubarb ikhonjiswe ukuthi ijwayele imetabolism futhi ikhuthaze ukunyakaza okuhle kwamathumbu. Le mifino iwusizo ikakhulukazi kubantu abaphethwe ukuqunjelwa.
Okuqukethwe okucebile kwamavithamini namaminerali kusiza ukuqinisa umzimba futhi kwandise izivikelo zawo. Futhi ngenxa ye-calcium, i-rhubarb iyisivimbelo esihle kakhulu sokuncipha kwamathambo kanye nezifo zamazinyo.
isithombo
Kubantu abaningi, i-radish iyimifino ekhombisa ukufika kwentwasahlobo. Ngempela, lesi sitshalo se-radish genus singesinye sezokuqala ezikhula engadini yasentwasahlobo. Isithombo akuyona nje imifino enempilo kodwa futhi esihlwabusayo kakhulu. Kuhle kakhulu ukwenza amasaladi ahlukahlukene kanye nesobho elibandayo.
Iziphi izinzuzo umzimba ozozithola ngokudla okunjalo? Isithombo siqukethe i-folic acid, amavithamini, i-calcium, i-sodium, i-potassium, i-chlorine, i-sodium, ne-magnesium. Okuqukethwe kwekhalori kuphansi - 21 kcal nge-100 g.
Entwasahlobo, i-radish iyadingeka ukufaka ekudleni, ngoba iqinisa amasosha omzimba futhi ikhulise amandla omzimba okumelana namagciwane ngenxa yokuqukethwe kwayo okuphezulu kwe-vitamin C kanye nama-antibiotic emvelo (phytoncides). Futhi i-vitamin E, ecebile esikhumbeni esikhanyayo semifino, ivimbela ukuthuthukiswa komdlavuza.
Anyanisi - ama-leeks
I-Leek inenani elikhulu le-potassium, i-calcium, i-phosphorus, isulfure, i-magnesium nensimbi. Ngaphezu kwalokho, iqukethe i-thiamine, i-carotene, i-riboflavin, i-nicotinic ne-ascorbic acid. I-Leek nayo inempahla eyingqayizivele yokwandisa inani le-ascorbic acid ekubunjweni kwayo cishe izikhathi ezi-2 ngesikhathi sokugcina isikhathi eside. Izakhiwo zayo zokwelapha zaziwa isikhathi eside. Iwusizo ekwelapheni i-gout, scurvy, rheumatism, urolithiasis, nokukhathala ngokomzimba nangokwengqondo. Ngenxa yokuqukethwe kwawo kwekhalori ephansi, izazi zokudla zincoma ama-leeks ngokukhuluphala. Ucwaningo lwezokwelapha luye lwabonisa ukuthi ama-leeks enza i-metabolism evamile, athuthukise ukusebenza kwesibindi, futhi abe nomphumela we-anti-sclerotic.
Ama-alimondi
Ama-alimondi aziswa kabanzi ngokunambitheka kwawo okuphezulu, ngaphandle kokucabanga ngisho nezinzuzo zomkhiqizo womzimba.
Ama-alimondi acebile ngamafutha - akha cishe u-50%, amaprotheni - 20%, ama-carbohydrate - 10%, kanye ne-fiber - 12%. Okunye kwakhiwe umlotha, amanzi, amavithamini namaminerali. Amafutha ethulwa ngendlela yama-asidi agcwele futhi angagcwalisiwe. Okuqukethwe kwekhalori okungenani ku-600 kcal. Ukugcwala okuphezulu kwezakhamzimba kwenza kube nesidingo sokunciphisa ukusetshenziswa kwalokhu kudla okumnandi. Entwasahlobo, amantongomane angama-3-4 azokwanela ukugcina umzimba nokuphila kahle.
Labo abangaziphiki ukuthi bayakujabulela ukudla ama-alimondi njalo abaguli nje kuphela kodwa futhi baguga kancane kakhulu. Imfihlo ilele kumthamo wokushaqeka wama-antioxidants aqukethwe kumantongomane.
Uhlobo lwenhlanzi
Ngisho noma i-salmon ingewona umkhiqizo wesizini, ukusetshenziswa kwayo entwasahlobo, lapho umzimba ubuthakathaka futhi udinga ukululama, kubalulekile. Inani eliyinhloko lomkhiqizo yi-omega-3 fatty acids equkethwe ekubunjweni, ehambisana nezakhi zokulandelela namavithamini. Uma unezitsha ze-redfish etafuleni izinsuku ezintathu ngesonto, uqinisekisiwe ukuthi unezinkinga zempilo ezimbalwa. Okuqukethwe kwekhalori yomkhiqizo ngu-142 kcal.
Wonke umuntu uyazi ukuthi inhlanzi ilungele ubuchopho, iqinisa inkumbulo, futhi ibambezela ukuguga. Kodwa ngaphandle kwalokhu, inezinye izinto eziningi ezizuzisayo. Ngokwesibonelo, iqinisa izindonga zemithambo yegazi futhi ilawule umfutho wegazi. Ngokuvamile, inomphumela omuhle kuwo wonke umzimba futhi ivimbela ukuthuthukiswa kwesifo senhliziyo.
I-Redfish iwumkhiqizo wokudla futhi iyisisekelo sokudla kulabo abafuna ukuvalelisa kumakhilogremu engeziwe ngaphandle kokudalula umzimba ekucindezelekeni "kwendlala".
Lo mkhiqizo futhi unenzuzo kakhulu ohlelweni lwezinzwa. Abalandeli bezinhlanzi ezimnandi bamelana kakhulu nengcindezi, mancane amathuba okuthi baphathwe yingcindezi, futhi abavamile ukuba ngamakhasimende odokotela bengqondo.
I-Sorrel
I-Sorrel isitshalo esingapheli esine-herbaceous esinokunambitheka okumuncu okuphinyisiwe. Ingenye yokuqala ukuvela engadini yasentwasahlobo futhi iletha ukuhlukahluka okulindelwe isikhathi eside kanye nokusha kwimenyu yasebusika.
Inani le-sorrel alikho nje ekunambithekeni kwayo okumnandi kanye nephunga elimnandi lentwasahlobo, kodwa futhi nokuqukethwe kwayo okucebile kwezakhi - amavithamini, ama-acids, amafutha abalulekile namaminerali. Ngesikhathi esifanayo, lesi sitshalo siyingxenye yemikhiqizo yokudla - inani lokudla okunempilo lingama-kcal angu-21 kuphela nge-100 g.
Ukusetshenziswa njalo kwezitsha ze-sorrel kusiza ukujwayelekile umfutho wegazi futhi unciphise umthwalo enhliziyweni. Ama-Antioxidants, acebile kule mifino yokuqala yasentwasahlobo, ahlanza umzimba wama-radicals mahhala.
Abantu asebekhulile kufanele badle i-sorrel, kanye nalabo abanezinkinga zombono - isaladi inothile nge-vitamin A, enenzuzo kakhulu emehlweni. I-Vitamin C iqeda ukubonakaliswa kokuntuleka kwamavithamini entwasahlobo futhi inikeza ubungqabavu. Ijusi ye-Sorrel ikhulula ubuhlungu bekhanda futhi ivimbele ukuphindaphinda kwe-sciatica.
Abesifazane abafinyelele esikhathini sokunqamuka kokuya esikhathini bangasebenzisa i-sorrel ukuze banciphise izimpawu zokunqamuka kokuya esikhathini. Ngokumane ukufake kumenyu yakho yansuku zonke, ungakwazi ukulwa nokushisa okushisayo, isiyezi, nokujuluka ngokweqile.
