Uhlu amavithamini e ukudla (inyama nofulawa imikhiqizo, imifino, izithelo)

Amavithamini namaminerali - kukhona izinto ukuze umzimba wethu idinga nsuku zonke. Namuhla, wonke umuntu oyikhathalelayo impilo yabo, banesithakazelo kulokho imikhiqizo ziwusizo kakhulu, ngamanye amagama, ukuthi izinto bacebile.

Ngakho-ke, kulesi sihloko sanquma ukuba afingqe ucwaningo oluningana. Uhlu lokuphakathi amavithamini e ukudla supply - akuyona nje ewusizo, kodwa futhi ulwazi olufanele. Kuyokusiza ukwakha ukudla okunempilo ukuthi uzohlangana zonke izidingo zomuntu umqemane.

Vegetable noma kweminye imikhiqizo yezilwane

Kusukela namuhla, abantu zihlukaniswe inyama nabalandeli kwamandla ezivamile. Kuyacaca ukuthi ngamunye wabo iqiniso yabo ngalokho udinga ukuba adle, kepha kulokho okufanele ukuba uyekwe. Kulokhu, ithebula amavithamini e ukudla kungaba kuphela uqoke bohlu ukuthi zizofakwa ekudleni kwakho.

Eqinisweni, kokubili yemifino kanye imikhiqizo yezilwane kubaluleke kakhulu umzimba womuntu. Ezinye izakhi eziqukethwe inyama, awukwazi esikhundleni isitshalo nozakwabo. Lo mthetho usebenza, futhi okuphambene nalokho. Ngakho Kungaba kuhle ukuthi ukuthi kuphela inhlanganisela inyama, imifino kanye nezithelo kunikeza ukulinganisela engcono. Ithebula amavithamini elandelayo ukudla zingafakwa ekhishini, isikhathi ngasinye nalo, ubungase Ukudla kwesokudla.

Amavithamini e nemifino

Abomvu, aluhlaza ophuzi, bayindlu umhlobiso sangempela etafuleni lakho. imifino Bright (bell pepper, utamatisi no izaqathe) aqukethe eningi-beta-carotene. Lokhu antioxidant, okuyinto uhlanganyela izinqubo mzimba, kuvimbela isifo sokuqina kwemithambo yegazi kanye ngesivinini isilonda ukuphulukisa. Njengoba kudingeka, it is iguqulwe ibe uvithamini A. futhi ocebile kule elementi imifino eluhlaza: Sorrel, isaladi, ulethisi kanye isipinashi.

Vitamin B1 - i-elementi esisemqoka, ngaphandle okuyinto ke nje alikwazi ukusebenza evamile isimiso sezinzwa. Amavithamini eziqukethwe nemifino kugaywe ngokushesha okukhulu. Baletha benzuzo. Ngaphezu kwalokho, akunakwenzeka ukuba uthole ukweqisa izidakamizwa ngokungafani zokwenziwa Vitamin izakhiwo. Ngakho, etafuleni amavithamini ekudleni kusikisela ukuthi iningi B1-elementi ezitholakala okusanhlamvu, isipinashi, iklabishi, amazambane kanye anyanisi. Tibhidvo ezivamile futhi engabizi kuyimithombo vitamin ebalulekile. Esinye isici sale iqembu - B2. Kuyinto ekhona amaveji anamaqabunga futhi uphizi oluhlaza, utamatisi no iklabishi.

Enye incenye lebalulekile, mayelana nokuthi iziphi izinhlelo ngifuna ukusho kuyinto vitamin C odingekayo ngosuku ascorbic acid ehilelekile zonke izinqubo umzimba emzimbeni, futhi kuyasiza ukuqinisa amasosha omzimba. Imifino nezithelo ne Vitamin C kufanele njalo kube phezu kwedeski lakho ku offseason. Ikakhulukazi eziningi it in iparsley iklabishi, pepper kanye dill, Sorrel namazambane, notamatisi.

abasizi yethu - izithelo ezivuthiwe

isidingo samanzi emzimbeni ukuze amavithamini kwasekuqaleni liqinisekiswa umsoco ofanele. Kuze kube manje, ucwaningo eziningi ukuqinisekisa ukuthi izakhiwo ekhemisi kuthiwa kugaywe kakhulu esinqunyiwe. Ngaphezu kwalokho, akuzona ayinangozi ngakho umzimba wethu, njengoba besho abakhiqizi. Ngakho-ke, ukudla ayikwazi ngokuthi elilungile kanye olinganiselayo uma iqukethe izithelo nemifino nge-vitamin C odingekayo Of imifino Sesixoxile kancane. Manje ithuba izithelo.

Iningi ascorbic acid iyingxenye umango kanye ikhabe, orange and lemon, ikiwi kanye apula. Nokho, kuqukethwe zonke izithelo fresh ngokuphelele. Ngokuvamile, uma ukuchaza kafushane izinzuzo ukuthi umzimba uthola kusuka nezithelo ezintsha, uthola into enjengale. Bonke anamavithamini A, B1, B2, B3, B5, B6, B9, no-C, E. Fresh izithelo kuyimithombo potassium ne-magnesium, i-sulphur, calcium, phosphorus, chlorine, sodium, insimbi, zinc, ne-fluoride. Yiqiniso, inani luyehluka kuye ngokuthi ezihlukahlukene, ukuvuthwa futhi isitoreji izimo.

imikhiqizo inyama

Ukukhuluma amavithamini, thina zijwayele ukukhumbula kuphela imifino nezithelo, ngezinye izikhathi oluhlaza. Kodwa asikwazi ukukhohlwa mayelana nemikhiqizo inyama. Kuyinto umthombo hhayi kuphela amaprotheni, kodwa futhi ugxile kahle amavithamini ukuthi umzimba wakho nakanjani singaba usizo kabi. Uma uchitha isikhathi esiningi ukudla abilisiwe noma inyama iyisitshulu, ungaqiniseka ukuthi uzobe asishiywa ngaphandle ezibaluleke kakhulu izakhi mkhondo.

Okokuqala sikhuluma amavithamini Group B: thiamine, riboflavin, pyridoxine, niacin futhi pantothenic acid, futhi choline futhi tocopherol. Kuyinto kahle inhlanganisela olinganiselayo enikeza umzimba wakho ithuba impilo egcwele, futhi kuqinisa amasosha omzimba.

Izinkukhu, inhlanzi, offal

Njengoba thina wakhuluma liyindaba esemqoka efana, ngifuna ukubona imininingwane kancane ngaphezulu yini inyama anegunya wusizo umzimba. Nakubukwa wawobaba, kuthathwa ngokuthi lokhu offal kudingeka udle njalo. Bese olunikezile impilo. Futhi lokhu ngokwengxenye kweqiniso. Engasebenziseka kuyinto iyiphi ingxenye izidumbu zezilwane, ikakhulukazi uma usemncane futhi hhayi ezikhuluphele kakhulu. Okungukuthi, inketho ekahle kungaba inyama yenkonyana noma iwundlu, nezinkukhu. Yethula indlela yokwakheka imikhiqizo efana namaminerali. Lokhu potassium, i-sodium, phosphorus nensimbi, magnesium, i-zinc, i-iodine, nabanye. Izinkukhu kuyahluka wokuqukethwe lelisetulu kubalulekile amino acid adingekayo ukuze umzimba ezikhulayo.

Ngu-imikhiqizo ziwusizo kakhulu. Sinenkosi ongowenani elikhulu begazi. It kuholela phakathi kwabo isibindi, equkethe uvithamini A, liposoluble, ama-hormone like compounds, iron, ithusi ne phosphorus. Izinso kukhona uvithamini B, ubuchopho - phosphorus. Ungakwazi bafinyelele esiphethweni: yonke imikhiqizo inyama kufanele babekhona etafuleni lakho nsuku zonke. Kulokhu, ngokuqinisekile basuke kulekelelwa imifino, okusanhlamvu kanye izithelo.

Meats

On iwusizo lo mkhiqizo adumile izingxoxo njalo. Kukhona ukungabaza okungalindelekile ukuthi isoseji abezindaba eziyingozi okubhekiselwe Walimala izakhamuzi ngqo komunye abangakwazi uyithenga. Eqinisweni, sesisungule kakade ukuthi inyama - iwumthombo owusizo izakhi kanye amavithamini, okuyinto akufanele ngaphandle kusukela ekudleni. Nakuba isoseji zamanje sekuyahwalala khona. Ngasikhathi sinye, iqukethe soy, lard, udayi ahlukahlukene nezinye izinto eziyingozi.

Ake ungajahi okuningi kancane leli phuzu. Ingulube fat, ngokuphambene nenkolelo evamile - ungumthombo izindodla amavithamini, izakhi kanye unsaturated acid okunamafutha. Njengoba ngokucophelela ukwakheka, sithola selenium, ngamavithamini A no-F, lecithin, futhi arachidonic acid. Yiqiniso, ayi - uyilo okune-calorie, kodwa 30-40 amagremu ngosuku edliwayo ngokuphelele ngaphandle kokwesaba.

Nakani emaphaketheni. Endaweni yokuqala njengengxenye umkhiqizo wathi, okuyinto isisekelo. Expensive, eliphezulu isoseji wenza kusukela ingulube noma yenkomo, eshibhile - kusukela izinkukhu. Uma endaweni yokuqala soy ke ukuthenga umkhiqizo elinjalo akwenzi mqondo. Uma sikhetha isoseji izinga ovela nomkhiqizi elihle, bavamise kukhuluma khona njengengxenye inyama, amafutha kanye nezinongo. Ingozi umkhiqizo ezifana bengayi. Ngesikhathi esifanayo ke uyonika konke umzimba nse ukuthi inyama fresh.

yobisi umkhiqizo

Lolu uhlobo ewusizo kakhulu, okumele kufakwe ekudleni umuntu ngamunye nsuku zonke. Ngeshwa, njalo kuyashesha ijubane zokuphila ayikuvumeli yena ukuba izitike ubisi fresh. Morning emsebenzini ngeke - yiya omuncu kusihlwa esitolo kakade, futhi ayikwazi ukuba. Ngakho-ke, ubisi kuba ukuphila. Buhlanjululwe ngamanzi abilayo - futhi ilungele, sengathi nje kusukela inkomo.

umkhiqizo okunjalo semifinished iqukethe acid ezibalulekile acid, amavithamini iqembu B, A no D. Ukwakheka kukhona namaminerali - kuyinto phosphorus, i-potassium, i-calcium, i-sulphur, magnesium chlorine. Futhi ubisi sisonke yesikimu. Uma ziyazithanda ukudla noma uhlushwa komzimba, kungcono ukuba ukhethe ukhetho lwesibili. Ubisi powder esivumelana kakhulu ukuthatha nawe ku uhambo. Thela amanzi ngokwanele hot - kanye ingilazi yakho ine uhla egcwele amavithamini.

kwasolwandle

Kuyaziwa ukuthi kolwandle akuyona kuphela umthombo wokuphila emhlabeni, kodwa futhi umphakeli njalo ukudla eyaziwa. Lena ngokuyinhloko izinhlanzi kanye nezinye izakhamuzi kwamanzi. Ziyakwazi imithombo amavithamini, amaminerali, kanye Antioxidants. Nokho, thina ngeke manje cabanga kakhulu isabelomali inketho kuphela umthengi angakhetha. Yiqiniso, izimila zasolwandle. Amavithamini, lapho imvelo awanikeze lokhu alga, ukuvumela umzimba wakho ukuze ube nempilo.

Seaweed unothile ngamavithamini A, PP, B1, B2, B6, B9, C, PP. Lena inqolobane yangempela izakhamzimba. Futhi kubiza ngempela ashibhe, futhi balungiselela elula. By the way, Vitamin PP ekudleni ivelakancane. Ngakho-ke, ngisho ngoba lokhu Micronutrient kudingekile pamper ngokwakho amakhambi engavamile. Engeziwe imithombo kwakhona imvubelo, isibindi, amaqanda isikhuphasha nobisi, inkukhu kanye namantongomane.

Ngaphezu amavithamini, izimila zasolwandle ungakwazi isifuba namaminerali. Kube okusezingeni eliphezulu calcium, magnesium, i-sodium, i-potassium ne phosphorus, okusansimbi kanye manganese. Kodwa ukubaluleka eyinhloko kelp - kuyinto iodine. Inani esefike ezingeni kumnandi.

imikhiqizo ufulawa

emkhakheni dietetics ochwepheshe ngokuvamile belulekwa ukuba ayiyeke le ufulawa amnandi. Ngempela, Ukhastadi amakhekhe Puff singenakwenzeka ukwengeza impilo kuwe. Nokho, lokhu akusebenzi isinkwa. Akumele ngaphandle kusukela ekudleni, ngisho labo abakhuluphele kanye ufuna ukunciphisa umzimba. Lokhu kungenxa yokuba khona therein izindodla amavithamini namaminerali. Lokhu A, B1, B3, B5, B6, B9, E. Ngaphezu kwalokho, kukhona chloro, sodium, i-potassium, i-phosphorus, i-magnesium, i-calcium, i-silicon, i-zinc manganese, ayibe kanye molybdenum, futhi chromium iodo - cishe lonke ishadi lesikhathi .

esikhundleni isiphetho

Ngokolwazi, singaphetha ngokuthi ukudla ngendlela efanele ilula. Akunjalo ngempela ukuthatha ezibizayo Vitamin izakhiwo, ngokwanele nsuku zonke ukuze ube etafuleni ukudla yemvelo inhlanganisela kwesokudla. Lokhu inyama ebomvu noma inhlanzi, okusanhlamvu kanye nemikhiqizo yobisi, kanye nemifino, izithelo kanye namakhambi. Ungafaki izindleko kuphela emaswidi ukudla okuthosiwe, okuyinto ungayeki lutho kodwa calories izinto eziyingozi.