Itafile eziqulethwe kwiivithamini kwimveliso yokutya (inyama kunye nemveliso yefumba, imifuno, iziqhamo)

IiVithamini kunye neemaminerali yinto efunekayo umzimba wethu yonke imihla. Namhlanje wonke umntu onenkathalo ngempilo yakhe, unomdla kwiziphi iimveliso ezincedo kakhulu, ngamanye amazwi, zeziphi izinto ezizityebi kuzo.

Ngoko ke, kweli nqaku, sagqiba ekubeni sibambe izifundo ezininzi. Itheyibhile yamavithamini ekudleni akusiyo nje incedo, kodwa nolwazi oluyimfuneko. Kuya kunceda ukwakha ukutya okunokulinganisela okuya kuhlangabezana nazo zonke iimfuno zomntu onempilo kunye osebenzayo.

Imveliso okanye imveliso yezilwanyana

Namhlanje, abantu bahlulwe baba yimifuno kunye nabalandeli bokutya okuqhelekileyo. Kucacile ukuba ngamnye wabo unenyaniso yakhe malunga nento ofuna ukuyidla, kunye noko kufuneka uyenqabe. Kule meko, itafile yamavithamini ekudleni kunokubonisa kuphela umbala wezinto eziza kubandakanywa ekudleni kwakho.

Enyanisweni, zombini izityalo kunye nemveliso yezilwanyana zibaluleke kakhulu kumzimba womntu. Ezinye izinto eziqulethwe kwinyama azikwazi ukutshintshwa zifana nezityalo. Lo mgaqo usebenza kunye nangoko. Ngako oko kulungile ukuthetha ukuba kuphela ukudibanisa inyama, imifuno kunye neziqhamo kunika ibhalansi efanelekileyo. Itheyibhile engezantsi kwimixholo yamavithamini ekudleni ingafakwa ekhitshini ukwenzela ukuba ixesha ngalinye usebenzisa oko wenze ukutya okufanelekileyo.

IiVithamini kwimifuno

Olubomvu, obuluhlaza kunye ophuzi, yinto yokuhlobisa kwangempela kwetafile yakho. Imifuno enobomvu (i-pepper yaseBulgaria, iitamatisi kunye ne-karoti) iqukethe i-beta-carotene eninzi. Le antioxidant, echaphazelekayo emzimbeni, ikhusela i-atherosclerosis kwaye ikhawuleza ukuphilisa amanxeba. Njengokuba kuyimfuneko, iguqulwa kwi-vitamin A. Nesityebi kule nqanawa iifuno ezinamagqabi: i-sorrel, i-lettuce, i-lettuce kunye nesipinashi.

I-Vitamin B1 yinto ebalulekileyo, ngaphandle kokusetyenziswa komsebenzi wesimo senzwa ngokusemandleni. Ukufumana iivithamini kwiimifuno zithathwa ngokukhawuleza. Zizisa inzuzo enkulu. Ukongezelela, akunakwenzeka ukufumana ukugqithisa ngokungafani neentyithamini zincitham edibeneyo. Ngoko, itafile yamavithamini ekutya sisitshela ukuba into ebaluleke kakhulu ye-B1 ifumaneka kumqolo, isipinashi, iklabishi, iifatata kunye anyanisi. Imifuno eqhelekileyo kwaye engahlambulukanga yimithombo yevithamini ebaluleke kakhulu. Elinye iqela kweli qela liB2. Kukho kwiimifuno ezinamagqabi kunye neepasta eziluhlaza, utamatisi kunye neklabishi.

Enye into ebalulekileyo endifuna ukuyithetha yi-vitamin C. I-Ascorbic acid ibandakanyeka kuzo zonke iinkqubo ze-metabolic emzimbeni, kwaye inceda ekuqiniseni umzimba. Imifuno kunye neziqhamo nge-vitamin C kufuneka zihlale zihleli etafile yakho ngexesha elide. Ngokukodwa ininzi kwi-parsley kunye neklabishi, i-pepper kunye ne-dill, i-sorrel kunye namazambane, kunye netamatato.

Abancedisi bethu - iziqhamo ezivuthiweyo

Izidingo zomzimba kwiivithamini zibonelelwa ngokusondlo ngokufanelekileyo. Okwangoku, kukho uphando oluninzi oluye lwaqhutywa, oluqinisekisa ukuba i-complex pharmacy complexes iyancipha ngokuthe ngqo. Ukongezelela, abayingozi kakhulu emzimbeni wethu, njengoko abavelisi bathi. Ngoko ke, ukutya akukwazi ukubizwa ngokufanelekileyo kunye nokulinganisela, ukuba kungenayo imifuno kunye neziqhamo kunye ne-vitamin C. Sithethe kakade ngemifuno encinane. Ngoku ke ukujika kwesiqhamo.

Uninzi lwayo yonke i-ascorbic acid yinxalenye yemango kunye ne-watermelon, i-orange kunye nemon, i-kiwi ne-apula. Nangona kunjalo, iqulethwe kuzo zonke iziqhamo ezintsha. Ngokuqhelekileyo, ukuba ukhankanya ngokufutshane izibonelelo umzimba ufumana kwizityalo ezintsha, uya kufumana into enje. Zonke ziqulethe iivithamini A, B1, B2, B3, B5, B6, B9, kunye neC, E. Iziqhamo ezintsha ziyimithombo ye potassium kunye ne-magnesium, isulfure kunye ne-calcium, i-phosphorus kunye ne-chlorine, i-sodium kunye nensimbi, i-zinc kunye ne-fluorine. Kakade, imali iyahluka ngoxhomekeke kwiintlobo, ukukhula nokugcina imeko.

Iimveliso zenyama

Ukuthetha malunga namavithamini, sisetyenziselwa ukukhumbula kuphela imifuno neziqhamo, ngamanye amaxesha imifino. Nangona kunjalo, asimele sikhohlwe ngemveliso yenyama. Ingumthombo weeprotheyini kuphela, kodwa iivithamini ezinokutya, eziya kuba luncedo kumzimba wakho. Ukuba udla ukutya okubilisiwe okanye ukutya inyama, ngoko unokuqiniseka ukuba awuyi kushiywa ngaphandle kwama-micronutrients abalulekileyo.

Okokuqala, sithetha ngamavithamini eqela B: i-thiamine, i riboflavin, i-pyridoxine, i-nicotinic ne-pantothenic acid, kunye ne-choline kunye ne-tocopherol. Oku kuhlanganisana ngokulinganayo okunika umzimba wakho ithuba lokuphila ngokuzeleyo, kwaye luqinisa amandla omzimba.

Izinkukhu, intlanzi, u-offal

Ekubeni sithintele kwesi sihloko esibalulekileyo, ndifuna ukujonga ngokuthe ngqo ukuba yeyiphi inyama ebaluleke kakhulu kumzimba. Ngokusekelwe kumava ookhokho, kunokucingelwa ukuba yinto efanelekileyo yokudliwa rhoqo. Emva koko unikezelwa ngempilo. Kwaye oku kuyinyaniso. Naliphina inxalenye yesidumbu iya kuba luncedo, ngakumbi xa incinci kwaye ingabi nca. Okokuthi, ukhetho olufanelekileyo luya kuba ngumgubo okanye imvana, kunye neenkukhu. Kukhoyo ekubunjweni kweemveliso kunye neemaminerali. Ezi i-potassium kunye ne-sodium, i-phosphorus kunye ne-iron, i-magnesium kunye ne-zinc, iodine kunye nabanye. Inyama yenkukhu inomxholo ophezulu we-amino acids, ebalulekileyo kwimpilo ekhulayo.

Iimveliso zenzelwe kakhulu. Banoxabiso elikhulu lezinto eziphilayo. Isiqalo phakathi kwabo sisibindi, esinevithamini A, i-fat-soluble, i-hormone-like compounds, insimbi, ithusi kunye ne-phosphorus. Izintso zizityebi kwi-vitamin B, ubuchopho bunotye kwi-phosphorus. Ungasifumanisa oku: nayiphina imveliso yenyama kufuneka ibe khona kwitafile yakho imihla ngemihla. Ngelo xesha, kufuneka baxhaswe ngemifuno, okusanhlamvu kunye neziqhamo.

Iimveliso zokususa

Ngethuba lusetyenziso lwale mveliso ethandwayo kukho iingxoxo rhoqo. Kukho ukungathandabuzeki ngokungabonakaliyo ukuba umsizi onobungozi kumabonakude ubizwa ngokukhethekileyo, ukuze abemi abangenakuwuthenga akukhubeki. Enyanisweni, sele sele sisekwa ukuba inyama ngumthombo obaluleke kakhulu wezondlo kunye namavithamini, okungafanelekanga ukukhutshwa ngaphandle kokutya. Nangona kwesosaji yangoku akukho nto. Ngelo xesha, iqukethe i-soy, i-fat, i-colorants ehlukeneyo kunye nezinye izinto eziyingozi.

Masihlale ixesha elide ngeli xesha. Ingwenya yengulube, ngokuchasene nenkolelo eninzi, ingumthombo wenani elikhulu lamavithamini, izondlo kunye ne-acids nonaturated. Emva kokufunda ngokucophelela ukubunjwa, sithola i-selenium, iivithamini A no-F, i-lecithin kunye ne- arachidonic acid. Ngokuqinisekileyo, i-sausage yindawo yokutya ephezulu, kodwa i-30-40 amagremu ngosuku ingadliwa ngokupheleleyo ngaphandle kokwesaba.

Namela ingqalelo. Indawo yokuqala ekubunjweni ngumkhiqizo, isiseko. Ixabiso elincinci, i-sausage esemgangathweni yenziwa ngulube okanye inyama yenkomo, engabizi - ezivela kwintaka. Ukuba indawo yokuqala yesoya, ngoko uthenge loo mveliso ayinangqiqo. Ukuba i-sausage esemgangathweni evela kumenzi owaziwayo ikhethiweyo, ngokuqhelekileyo kukho inyama, amanqatha kunye neziqholo ekubunjweni. Ukulimaza loo mveliso ayikwazi. Ngethuba elifanayo, liya kunika umzimba ngokufanayo into efanayo nenyama entsha.

Imveliso yobisi

Olu luhlu luncedo kakhulu, olufanele lufake ukutya komntu ngamnye imihla ngemihla. Ngelishwa, ukuhamba ngokukhawuleza kokuphila akukuvumeli ukuba usebenzise ubisi olutsha. Ekuseni awukwazi ukuthatha usebenze - kuya kuba yinto ecacileyo, ngokuhlwa kungabikho esitolo. Ngoko ke, ubisi lwe powder luba wand-zashchalochko. Ixutywe ngamanzi abilayo - kwaye ilungile, njengokungathi nje kwinkomo.

Imveliso enjalo iqukethe i-amino acid efunekayo, iivithamini zeqela B, A kunye no-D. Ukubunjwa kuqulethe amaminerali - i-phosphorus kunye ne-potassium, i-calcium ne-sulfure, i-magnesium kunye ne-chlorine. Ngaphezu koko, ubisi lwe powder luba lukhulu okanye lukhululekile. Ukuba uthanda ukutya okanye uhlaselwa yinto ephilileyo, ngoko kukukhetha ukhetho lwesibini. Ubisi obomileyo bulungele ukuhamba nawe ekuhambeni. Kwanele ukuthulula amanzi atshisayo-kwaye kwiglasi yakho sele sele isetyenzisiweyo sevithamini.

ZoLwandle

Kuyaziwa ukuba ulwandle alukho nje umthombo wobomi emhlabeni, kodwa kwakhona ngumthengisi onikezelayo wokutya. Okokuqala, yintlanzi kunye nabanye abemi ngaphantsi kwamanzi. Ziyimithombo yamavithamini, amaminerali, ama-antioxidants. Nangona kunjalo, namhlanje siza kuqwalasela ukhetho olusona luhlobo lwebhajethi kuphela olukhethwa ngumthengi kuphela. Oku, kunjalo, ulwandle oludala. Iivithamini ezinikezelwe yile nzala ziya kuvumela umzimba wakho ukuba uphile.

Ulwandle kakade lucebile kwiivithamini A, PP, B1, B2, B6, B9, C, PP. Yona yindawo yokugcina impahla encedo. Kwaye akubizi kakhulu, kwaye ikulungele ukuqala. Ngendlela, i-vitamin PP ekudleni ayinqabile. Ngoko ke, nangenxa yolu hlobo lwakhiwe, kuyafaneleka ukuzithoba ngemifuno engavamile. Imithombo eyongezelelweyo imvubelo nesibindi, i-yolk kunye nobisi, inkukhu kunye neentonga.

Ukongeza kwiivithamini, ulwandle lwamaxesha luyakwazi ukuziqhayisa ngamaminerali. Kukho umgangatho ophezulu we-calcium, i-magnesium kunye ne-sodium, i-potassium kunye ne-phosphorus, isinyithi kunye ne-manganese. Kodwa ixabiso elibalulekileyo le-kelp yi-iodine. Inani layo lifikelela kumgangatho omangalisayo.

Iimveliso zentsimbi

Iingcali zisezintlu ze-dietetics zivame ukucetyiswa ukuba zishiye umgubo ocolileyo. Eneneni, amaqebelengwane kunye namaqabunga angenakwenzeka ukuba angeze kwimpilo yakho. Nangona kunjalo, oku akusebenzi kwisonka. Akukhuthazwa ukuba ungabandakanyi ukusuka ekudleni nakwabo bafumana ubunzima obunzima kwaye bafuna ukunciphisa umzimba. Oku kubangelwe kubukho balo buninzi bevithamini kunye namaminerali. Ngaphezulu, kukho i-chlorine, i-sodium ne-potassium, i-phosphorus kunye ne-magnesium, i-calcium kunye ne-silicon, i-zinc kunye ne-manganese, i-cobalt kunye ne-molybdenum, i-iodine kunye ne-chromium - i-A, B1, B3, B5, B6, B9, .

Endaweni yokugqiba

Ngokusekelwe kwingcaciso enikeziweyo, sinokugqiba ukuba akunzima ukutya ngokufanelekileyo. Akuyimfuneko ukuthatha ii-vitamin ezibizayo, zanele ukuba nemveliso yemvelo etafileni imihla ngemihla inhlanganisela eyiyo. Le yinyama enqabileyo okanye intlanzi, ukutya okutya kunye nobisi obumuncu, kunye nemifuno, iziqhamo kunye nemifuno. Ukungabikho kuphela iiskese kunye nokutya okuthosiweyo okunganiki nto, ngaphandle kweekhalori ezingaphezulu kunye nezinto ezinobungozi.