11 ukudla okuzokusindisa ekukhathaleni okungapheli

iqukethe: amavithamini A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt.

Ziyini izinzuzo: igcwalisa umzimba ngamandla, ikhulise ukumelana komzimba nezinhlobo ezihlukahlukene zamabhaktheriya, ivuse isifiso sokudla. 

Isilinganiso ngosuku: ingxenye yehalananda, ingilazi yejusi. 

Njengoba kunjalo: kungaba ngesimo semvelo njengezinhlamvu, noma ngesimo sejusi yemvelo. Ungenza isoso, wengeze okusanhlamvu kumasaladi nama-dessert.

2. Ubisi lwe-skim

iqukethe: i-riboflavin (uvithamini B2), i-calcium, i-phosphorus namavithamini A, B, C, D, ukulandelela izakhi (usawoti, ithusi, insimbi).

Kuyini ukusetshenziswa?: umthombo wamandla omuhle kakhulu odingwa umzimba kuwo wonke umsebenzi womzimba, kanye nokugcina amandla ngokujwayelekile.

Isilinganiso ngosuku: ingilazi.

Ukuphuza kanjani: fresh noma ethululela phezu muesli, oatmeal kanye cornflakes.

3. Itiye le-herbal (i-ginger, i-mint, i-chamomile, i-lemon, i-rosehip)

Okuqukethe: amavithamini C, P, B1, B2, A, K, E, i-organic acid, i-sodium, i-calcium, i-manganese, insimbi.

Ziyini izinzuzo: Udinga ukunikeza umzimba wakho inani elifanele loketshezi olungenayo i-caffeine ukukusiza uzizwe uphilile futhi uhlale uqaphile. 

Isilinganiso ngosuku: 2 amalitha.

Ukuphuza kanjani: kuphela okuphekwe kabusha.

iqukethe: amavithamini C, E, B1, B2, B3, B6, carotenoids, macro- kanye nama-microelements, izithelo acid, pectin.

Ziyini izinzuzo: umthombo wemvelo omuhle kakhulu wamandla, ubuyisela amandla emva kokugula nangesikhathi sokusebenza kwengqondo okukhulu.

Isilinganiso ngosuku: 1/2 isithelo. 

Njengoba kunjalo: kumajusi amasha nama-milkshakes.

5. Ukolweni wahluma okusanhlamvu

Okuqukethe: amavithamini E no-B, i-iron, i-calcium, i-phosphorus, i-magnesium. 

Ziyini izinzuzo: ukusiza ukugwema izinguquko ezingazelelwe emazingeni kashukela egazini futhi ungumthombo wamandla aphakade, usizo lokukhiqiza i-lecithin, eyondla isimiso sezinzwa.

Isilinganiso ngosuku: November 100, XNUMX

Njengoba kunjalo: ngendlela eluhlaza, ngoba emazingeni okushisa angaphezu kwama-40 degrees, izinto eziningi eziwusizo ziyabhujiswa. Ingangezwa esobho noma isifundo esiyinhloko umzuzu ngaphambi kokupheka.

6. Isipinashi

iqukethe: latein, zixanthin, carotenoids, amavithamini B1, B2, C, P, PP, K, E, amaprotheni, i-carotene (uvithamini A), ama-amino acid.

Ziyini izinzuzo: ivikela ekugugeni ngaphambi kwesikhathi, inikeza amandla nenkumbulo enhle kakhulu.

Isilinganiso ngosuku: November 100, XNUMX

Njengoba kunjalo: fresh noma steamed, ngamafutha omnqumo kancane noma ukhilimu omuncu.

7. Inkomo 

iqukethe: amaprotheni, amavithamini weqembu B, A, C, PP, potassium, iron, zinc.

Ziyini izinzuzo: isimo sokujikeleza kwegazi siyathuthuka, sinikeza amandla, sisiza ukugxila. 

Isilinganiso ngosuku: November 100, XNUMX

Njengoba kunjalo: efomini elibilisiwe.

8. I-alimondi

iqukethe: uvithamini B2 (riboflavin), uvithamini E, i-magnesium, i-calcium, i-zinc. 

Ziyini izinzuzo: iqukethe inani elikhulu lama-antioxidants alwa nesifo senhliziyo, umdlavuza kanye nesifo sohlangothi. Ngaphezu kwalokho, iwumthombo wamandla omuhle kakhulu, nakuba i-high-calorie.

Isilinganiso ngosuku: November 30, XNUMX

Njengoba kunjalo: ungakwazi ukusika i-nati bese wengeza ku-yogurt, uhlanganise namajikijolo kanye ne-oatmeal. 

9. Izimila zasolwandle

iqukethe: i-magnesium, insimbi, iodine, i-potassium, i-calcium, i-manganese, ithusi, i-phosphorus, i-fluorine, i-pantothenic acid, amavithamini B2, PP, H, C. 

Ziyini izinzuzo: ngenxa yenani elidingekayo le-pantothenic acid, umuntu akazizwa ekhathele, kulula ukumelana nezifo nezifo ezihlukahlukene.

Isilinganiso ngosuku: November 100, XNUMX

Njengoba kunjalo: kungaba ngendlela ezithengiswa ngayo, noma ngesaladi. 

iqukethe: Amavithamini B, i-potassium, i-magnesium, i-phosphorus, i-chromium, insimbi, i-manganese, iodine.

Ziyini izinzuzo: iqukethe ama-carbohydrate ayinkimbinkimbi, adonswa kancane kancane futhi aguqulwe abe amandla, azohlala usuku lonke. Ngesikhathi esifanayo, ayifaki amakhilogremu engeziwe. 

Isilinganiso ngosuku: November 60, XNUMX

Njengoba kunjalo: ngendlela yephalishi ekuseni. 

11. Ukholifulawa

iqukethe: amavithamini C, B1, B2, PP, carotene, potassium, phosphorus, magnesium, calcium nensimbi.

Ziyini izinzuzo: ilwa ngenkuthalo nokukhathala nokucasuka, inika amandla futhi ivuse umdlandla wokuphila.

Isilinganiso ngosuku: November 100, XNUMX

Njengoba kunjalo: okuthosiwe ku-batter, nge-cheese sauce, ku-steamed.

12. U-Beet

iqukethe: i-betaine, i-folic acid, amavithamini B, i-beta-carotene, i-vitamin C, insimbi, i-potassium, i-magnesium, i-phosphorus, i-sodium, i-zinc.

Ziyini izinzuzo: Ngenxa yokuqukethwe okuphezulu kwama-antioxidants, ama-beet athuthukisa ukugeleza kwegazi, izicubu zigcwele umoya-mpilo, futhi amazinga wamandla ayanda. Ngaphezu kwalokho, i-fiber, ama-carbohydrate kanye noshukela wemvelo kunikeza umzimba umthombo wamandla ongaphazamiseki isikhathi eside.

Isilinganiso ngosuku: 100-150

Njengoba kunjalo: abilisiwe kuma-saladi - ama-beet awalahlekelwa izakhi ngesikhathi sokwelashwa kokushisa.

13. Amanzi

Okungalindelekile kodwa kuyiqiniso: amanzi anika amandla. Phela, ibamba iqhaza kuzo zonke izinqubo ngaphakathi komzimba, ihlinzeka ngokushintshaniswa kwe-intracellular. Emzimbeni ongenamanzi, zonke izinqubo ze-metabolic zihamba kancane, yingakho sizizwa sikhathele futhi sikhathele. Ngaphezu kwalokho, ngale ndlela siba sengozini yokuthola izifo, amahlule egazi kanye namathuba okuba ne-thrombosis ayanda.

Ngakho-ke, ochwepheshe bayeluleka ukuphuza amanzi ezingxenyeni ezincane usuku lonke ukuze uketshezi luhlale lungena emzimbeni.