Table mavitamini mu zakudya (nyama ndi ufa malonda, masamba, zipatso)

Mavitamini ndi mchere - ndi zinthu thupi zathu tsiku lililonse. Lero, munthu aliyense amene amasamala za thanzi lawo, amachita chidwi ndi zimene mankhwala ndi wofunika kwambiri, mwa kulankhula kwina, chimene zinthu olemera.

Choncho, m'nkhani ino tinaganiza mwachidule maphunziro ambiri. The mitu ya nkhani za mavitamini mu zakudya kotunga - Opanda chabe, komanso zofunika. Zikuthandizani kumanga chakudya chamagulu kuti zosoŵa zonse za munthu wathanzi ndi akuchitachita.

Masamba kapena nyama mankhwala

Monga lero, anthu anawagawa zamasamba ndi otsatira a mphamvu ochiritsira. Ndi bwino kuti aliyense wa iwo ali ndi choonadi chawochawo zimene muyenera kudya, koma kwa kodi adzasiyidwa. Pankhaniyi, tebulo ya mavitamini mu zakudya zitha tisonyezeni ndi sipekitiramu kuti adzaukitsidwa mu zakudya zanu.

Ndipotu, onse masamba ndi nyama ali wofunika kwambiri ku thupi. Ena mwa zinthu zili nyama, akhoza m'malo ndi zomera Anzawo. lamulo ili ntchito, ndi mosemphanitsa. Izo zikanati Motero m'pomveka kunena kuti yekha osakaniza nyama, masamba ndi zipatso amapereka bwino bwino. Zotsatirazi mavitamini tebulo zakudya akhoza adzaikidwa mu khitchini, nthawi iliyonse ndi izo, inu munali zakudya bwino.

Mavitamini masamba

Red, obiriwira komanso a chikasu, ali ulemerero weniweni kwa desiki wanu. Bright masamba (tsabola belu, tomato ndi kaloti) muli zambiri beta-carotene. antioxidant imeneyi, yomwe mtsikanayu njira chitetezo cha m'thupi, kumathandiza atherosclerosis ndi Iyamba bala machiritso. Monga chofunika, izo n'kukhala vitamini A. Ndi olemera mbali iyi ya leafy zamasamba: chotchezera, saladi, letesi ndi sipinachi.

Vitamini B1 - mchitidwe singasiyanitsidwe, popanda imene Sangathe kukhala uziyenda yachibadwa ya ubongo. Mavitamini ali masamba ali m'mimba mofulumira kwambiri. Iwo amabweretsa phindu pazipita. Komanso, n'zosatheka kupeza ambiri osokoneza mosiyana maofesi kupanga vitamini. Choncho, tebulo ya mavitamini mu zakudya zikusonyeza kuti ambiri B1 mchitidwe opezeka nyemba, sipinachi, kabichi, mbatata ndi anyezi. The masamba ambiri ndi yotchipa ali magwero a vitamini n'kofunika. Chinthu china wa gulu - B2. Mwa masamba leafy ndi nandolo wobiriwira, tomato ndi kabichi.

mfundo ina yofunika, zimene ine ndikufuna kunena ndi vitamini C. ascorbic asidi kumatanthauza njira zonse kagayidwe kachakudya mu thupi, komanso zimathandiza kulimbikitsa chitetezo cha m'thupi. Masamba ndi zipatso ndi vitamini C inayenera kukhala pa desiki anu mu offseason lapansi. Makamaka zambiri za izo mu ya parsley ndi kabichi, tsabola ndi katsabola, sorelo ndi mbatata ndi tomato.

othandizira athu - zipatso zakupsa

kufunika thupi kwa mavitamini mu malo oyamba anaonetsetsa ndi kudya zakudya zopatsa nthanzi. Pakali pano, maphunziro ambiri amene amatsimikizira kuti mankhwala maofesi ali m'mimba kwambiri tsankho. Komanso, si choncho chabwinobwino thupi lathu, monga iwo amati opanga. Choncho, zakudya sitinganene kuti mulingo woyenera komanso kuwapatsa ngati muli zipatso ndi ndiwo zamasamba ndi vitamini C. masamba tinakambiranapo kale pang'ono. Tsopano ndi kwa zipatso.

Ambiri ascorbic asidi ndi mbali ya mango ndi vembe, lalanje ndi mandimu, kiwi ndi apulo. Komabe, kwathunthu ali chipatso onse atsopano. Nthawi zambiri, ngati inu mwachidule kufotokoza phindu kuti thupi wapeza zipatso, iwe chinachake chonga ichi. Iwo onse mavitamini A, B1, B2, B3, B5, B6, B9, ndi C, E. Mwatsopano zipatso ndi magwero a potaziyamu ndi magnesium, sulfure, calcium, phosphorous, chlorine, sodium, chitsulo, nthaka, ndi fluoride. Kumene, kuchuluka zimasiyanasiyana malinga zosiyanasiyana, kukhwima ndi kusunga zinthu.

mankhwala nyama

Kuyankhula za mavitamini, ife anazolowera kukumbukira masamba okha ndi zipatso, zina wobiriwira. Koma sitingathe kuyiwala za zinthu nyama. Ndi gwero osati zomanga thupi, koma bwino komanso odzipereka mavitamini kuti thupi lanu kumasulira imathandiza. Ngati mumakonda kudya chakudya yophika kapena nyama stewed, dziwani kuti sadzakhala opanda zinthu zofunika kwambiri kufufuza.

Choyamba tikulankhula za mavitamini Gulu B: thiamine, riboflavin, pyridoxine, niacin acid pantothenic, ndi choline ndi tocopherol. Ndi mwangwiro kuphatikiza wakupatsa thupi lanu mwayi moyo wathunthu, ndiponso kulimbikitsa chitetezo cha m'thupi.

Nkhuku, nsomba, zinyalala

Monga ife anakhudza ngati mutu yofunika, ine ndikufuna kuwona mwatsatanetsatane pang'ono zimene nyama ndi wofunika kwambiri kwa chamoyo. Potengera zimene zinachitikira makolo athu, tikhoza kuganiza kuti zinyalala amafunika kudya nthawi zonse. Ndiyeno inu anapereka thanzi. Ndipo izi mwina woona. Zisanawonongeke ndi gawo lirilonse la mitembo nyama, makamaka ngati ali wamng'ono ndipo osati mafuta kwambiri. Ndiyo njira yabwino adzakhala nyama yamwana wang'ombe kapena nkhosa, ndi nkhuku. Alipo zikuchokera mankhwala amenewa ndi mchere. potaziyamu ichi, sodium, phosphorous ndi chitsulo, magnesium, nthaka, ayodini, ndi ena. Nkhuku losiyana okhutira mkulu wa kwa amino zidulo zofunika zofunika kuti kukula chamoyo.

Ndi-mankhwala ndi wofunika kwambiri. Ndi othandiza kwambiri kwachilengedwenso. Zimadzetsa pakati pawo chiwindi, lomwe lili ndi vitamini A, liposoluble, mankhwala timadzi ngati chitsulo, mkuwa, phosphorous. Impso ndi vitamini B, ubongo - phosphorous. Mungamuyandikile mapeto: mankhwala nyama ayenera kupezeka pa desiki wanu tsiku lililonse. Pankhaniyi, ndithu iwo wodzilemekeza ndi masamba, dzinthu ndi zipatso.

zakudya

Pa phindu la mankhwala otchuka ndi zokambirana zonse. Pali chikaiko musanaganizire kuti soseji TV zoipa anatchula makamaka amene anavulala nzika amene sangathe kugula izo. Ndipotu ife kale anakhazikitsa kuti nyama - ndi opereka zakudya ndi mavitamini, omwe sayenera amachotsedwa chakudya. Ngakhale soseji panopa ndi pafupifupi kumeneko. Imodzi, muli soya, mafuta anyama utoto zosiyanasiyana ndi zinthu zina zoipa.

Tiyeni yochulukirapo pang'ono mfundo imeneyi. Nkhumba mafuta, mosiyana ndi zimene ambiri amakhulupirira - ndi gwero la ndalama yaikulu mavitamini, zakudya ndi unsaturated mafuta zidulo. Popeza mosamala zikuchokera, ife tikupeza selenium, mavitamini A ndi F, lecithin, ndi asidi arachidonic. Kumene, sausages - izo kwambiri mkulu-kalori zakudya, koma magalamu 30-40 patsiku akhoza kudyedwa kwathunthu popanda mantha.

Samalani ma CD. Mu malo oyamba monga mbali ya mankhwala anati, ndilo maziko. Mtengo, apamwamba soseji anapangidwa kuchokera nkhumba kapena ng'ombe, mtengo - kuchokera nkhuku. Ngati malo oyamba ndi soya, ndiye kugula mankhwala amenewa sizimatanthauza. Ngati ife kusankha soseji makhalidwe a munthu wodziwika Mlengi, kawirikawiri pano monga gawo la nyama, mafuta ndi zonunkhira. Zoipa zimene mankhwala sindingakhoze. Pa nthawi yomweyo adzapereka thupi zonse chimodzimodzi monga kuti nyama atsopano.

zokolola mkaka

Izi ndi zothandiza kwambiri m'gulu, zimene ziyenera m'gulu la zakudya munthu aliyense tsiku ndi tsiku. Mwatsoka, nthawi zonse mofulumira mayendedwe a moyo salola yekha kukhutiritsa mkaka atsopano. Morning ntchito sindifika - kupita wowawasa madzulo mu sitolo kale, ndipo sangakhale. Choncho, mkaka amakhala kupulumutsa moyo. Kuchepetsedwa ndi madzi otentha - ndipo ndi wokonzeka, monga ngati chabe ku ng'ombe.

Chotero mankhwala semifinished lili zidulo zofunika kwa amino, mavitamini a gulu B, A ndi D. Mu zikuchokera palinso mchere - ndi phosphorous, potaziyamu, calcium, sulfure, magnesium ndi chlorine. Ndipo mkaka wonse ndi kutungira. Ngati amakonda zakudya kapena amadwala thupi lawo siligwirizana ndi bwino kusankha Yachiwiri. Mkaka ufa yabwino kwambiri utenge pa maulendo. Thirani zokwanira madzi otentha - ndi galasi wanu ali uthunthu wonse wa mavitamini.

nsomba

Amadziwika kuti nyanja si gwero la moyo padziko lapansi, komanso katundu zonse chakudya. Izi makamaka nsomba ndi anthu ena m'madzi. Iwo ali magwero a mavitamini, mchere, ndi antioxidants. Komabe, ife tione kwambiri bajeti njira okhawo amene ogula angasankhe. Izi, kumene, Seaweed. Mavitamini, chikhalidwe anapatsa ndere ichi, kulola thupi lanu kukhala wathanzi.

Seaweed wolemera mavitamini A, PP, B1, B2, B6, B9, C, PP. Izi ndi nkhokwe weniweni wa zakudya. Ndipo ndalama zotsika mtengo kwambiri, ndi kukonzekera losavuta. Mwa njira, vitamini PP mu zakudya chosowa kwambiri. Choncho, ngakhale chifukwa cha micronutrient zofunikirazi kuti pamper nokha zitsamba zachilendo. Zina magwero ake ndi yisiti chiwindi, dzira yolk ndi mkaka, nkhuku ndi mtedza.

Kuwonjezera mavitamini, Seaweed akhoza kudzitamanda ndi mchere. Pali mkulu calcium, magnesium, sodium, potassium ndi phosphorous, chitsulo ndi manganese. Koma mtengo waukulu kelp - ndi ayodini. kuchuluka kufika pamlingo wosangalatsa.

mankhwala ufa

m'munda wa dietetics akatswiri zambiri analangiza kusiya ufa ndi okoma. Ndithudi, custard chofufumitsa ndi kuwomba chodziwikiratu kuwonjezera thanzi kwa inu. Komabe, sikuti ntchito mkate. Sayenera amachotsedwa zakudya, ngakhale kwa anthu onenepa kwambiri ndipo akufuna kuonda. Ichi ndi chifukwa kukhalapo m'menemo ndalama yaikulu mavitamini ndi mchere. A ichi, B1, B3, B5, B6, B9, E. Komanso, pali chloro, sodium, potassium phosphorous, magnesium, calcium, pakachitsulo, nthaka, manganese, cobalt ndi molybdenum, ndi chromium iodo - pafupifupi lonse nthawi tebulo .

m'malo mapeto

Malinga ndi zomwe, tinganene kuti kudya bwino ndi chithunzithunzi. Sikuti kutenga mtengo vitamini maofesi, moti tsiku lililonse kuti pa tebulo masoka zakudya mu kuphatikiza ufulu. Izi nyama Taphunzira kapena nsomba, dzinthu ndi mkaka, komanso masamba, zipatso ndi zitsamba. Musakhale ndalama maswiti yekha ndi zakudya yokazinga, amene musataye kanthu koma zopatsa mphamvu ndi zinthu zoipa.