Sikhetha ukudla ngokuya ngokusetshenziswa nokuqukethwe kwamavithamini. Lokhu kunjalo ikakhulukazi ngokudla kwezingane - funa ukwenzeka ukunikeza izingane konke ukuze zikhule ngokuzwana kanye nentuthuko. Kepha ngenkathi kupheka ingxenye yovithamini ilahlekile, leyo ngxenye ingena emzimbeni ngendlela eguquliwe, futhi, maye, ngokukhululeka, sivame ukuthola ukwaneliseka, kepha hhayi isidlo esilula. Aphelaphi amavithamini ngesikhathi sokupheka, futhi uwagcina kanjani?
- Isobho
Iningi likholelwa ukuthi isobho i-vitamin panacea. Eqinisweni, imifino inezakhiwo ezibuthakathaka kakhulu futhi, lapho iphekwe, ilahlekelwa amavithamini amaningi. Nokho, ezinye zazo zisala emhluzweni. Imifino ewusizo kakhulu iyintsha, futhi iphelele futhi inesikhumba. Phela, lapho ukusika ama-saladi amavithamini, futhi, kuyanyamalala, lokho kuyithonya le-oxygen. Uma igcinwa isikhathi eside, iba yize kakhulu, ngakho-ke akufanele uyipheke ngekusasa.
- Amajusi amasha
Kubonakala sengathi akukho ukwelashwa okushisa, inani elikhulu le-fiber namavithamini - ama-smoothies namajusi amasha, athanda wonke umuntu futhi kufanele akhethe isethi ethandwayo yezithako. Futhi lokhu kuyiqiniso ngokwengxenye, kodwa kuphela uma usebenzisa ijusi elisha ngokushesha. Kodwa ngaphansi kokuchayeka isikhathi eside kumoya-mpilo, izinga lokushisa nokukhanya, wonke amavithamini alahlekile, ngakho-ke ukugcina amajusi nama-smoothies ebhodleleni efrijini akunangqondo.
- I-Compote
Iziphuzo zezithelo nama-compotes, njengesobho, aqukethe amavithamini namaminerali ambalwa, amavithamini omzimba, awanelisekile ngokukhethekile. Lapho omile, izithelo namajikijolo alahleka ngaphansi kokukhanya kwelanga nomoya. Amanye amavithamini abhujiswa ngesikhathi sokupheka kanye nengxenye eyodwa ekulondolozeni. Okufanayo kuya ku-jam, ikakhulukazi ethandwa ogogo nomkhulu, okusajingijolo noma i-currant vitamin C cishe yonke ilahlekile.
- Amafutha
Ekusetshenzisweni kwamafutha yemifino akukona nje kuphela abantu abavilaphayo bawumthombo wamavithamini A, K, no-E kanye ne-carotene. Kodwa iGranas ebhodleleni elisobala ekukhanyeni, isikhathi ngasinye lapho kuvulwa ikhava, amafutha aba ukuphela komthombo wamafutha. Futhi ishisiswe epanini lokuthosa, ikhipha ama-carcinogens ngokushesha futhi ilahlekelwe umusa wayo. Amavithamini ayanyamalala emafutheni ekushiseni okuhlukile okuhlala njalo - kanye negumbi elibandayo. Ngakho-ke, thatha amafutha efrijini, ungawavumeli ancibilike ngokuphelele, futhi ungavumeli ukuthintana nomoya ofudumele wasekhishini kube kuncane.