Kutaya kulemera pa kolifulawa n'kosavuta! Zakudya maphikidwe ndi zidule

Aliyense amadziwa kuti mavitamini ndi ofunikira thupi la munthu. Pofuna kubwezeretsanso mankhwalawa sikofunikira kugwiritsa ntchito mankhwala osokoneza bongo. Kolifulawa ali ndi mavitamini ochuluka ochokera m'magulu osiyanasiyana - chomera chokoma chokoma m'nyengo ya chilimwe kumadera aliwonse a nyengo.

"Maluwa abwino kwambiri ndi maluwa a kabichi," anatero Britain. Mawuwa anachokera ku Middle Ages, pamene kolifulawa anali okwera mtengo kwambiri, ndipo akuluakulu okhawo akanatha kupeza masamba awa pa matebulo awo. Ndipo lero, mawu awa sanatayike kufunika kwake, chifukwa kolifulawa ndi malo osungiramo mavitamini ndi zina zothandiza zinthu. Tiyeni ndikuuzeni mmene mungaphike zakudya za masamba.

Mwachidule ponena za zakudya

Tanthauzo

Zakale zapitazo zinanenedwa kuti masamba awa anali ndi calorie yoipa, koma kufufuza kwa sayansi kwatsutsa izi. Choncho, mutha kuona kuti ndibwino kwambiri kuti adye zakudya komanso zakudya zabwino, chifukwa zimakhala ndi zakudya zambirimbiri zomwe zimathandiza kuti azidzaza mofulumira.

Zida

Chodziwika bwino cha zakudya za kolifulawa ndi chakuti sizingagwiritsidwe ntchito nthawi zambiri.chifukwa, ngakhale kuti mitundu yosiyanasiyana ya zakudya zimakhala mmenemo, masamba obiriwira amakhala opanda mapuloteni, ndipo minofu yathu imafunika nthawi zonse!

Choncho, nthawi yayitali chakudya cha kolifulawa chingasokoneze dziko lonse lapansi. Ikhoza kukhala gawo lokonzekera bwino asanayambe kudya zakudya zochepa, komanso ngati masiku osala kudya pambuyo pa maholide, koma sangakhale njira yodziyimira yothetsera vuto la kulemera kwakukulu.

Zogulitsa zonse ziyenera kugawa magawo 4 kapena 6 ofanana ndikudya tsiku lonse. Muyenera kudya madzi okwanira, makamaka madzi oyera kapena tiyi.

Pindulani ndi kuvulaza

Phindu la zakudya pa kolifulawa:

• Mpweya wambiri wamtunduwu umathandiza kolifulawa kuti amuthandize kuchepetsa chimbudzi, amachepetsa msinkhu wa metabolism ndi normalizes m'mimba ya microflora.
• Beta-carotene yomwe ili ndi caulifulawa imathandiza kuona bwino.
• Mavitamini - antioxidants amateteza maselo kuti asawonongeke, omwe amakhudza mkhalidwe wa tsitsi ndi misomali, komanso amakhalitsa msinkhu wachinyamata.
• Zakudya zochepa zomwe zimapezeka m'thupi zimathandiza kupewa matenda opatsirana m'mimba.
• Zakudya za calcium ndi phosphorous zimathandiza kwambiri mafupa ndi mano.
• Kuwonetseredwa kuchepetsa kolesterolini.

Kolifulawa Zakudya Zakudya:

• Osatonthozedwa kwa anthu omwe ali ndi zilonda zam'mimba, matumbo a m'mimba ndi kuwonjezeka kwa acidity m'mimba. Kugwiritsiridwa ntchito kwa kolifulawa m'mayesero amenewa kungachititse kuti ululu ndi kupweteka kwa mucous nembamu ndi m'matumbo.
• Anthu omwe ali ndi chifuwachi ayenera kusamala bwino masambawa.
• Madokotala amadziwa zotsatira zolakwika za kolifulawa pa chithokomiro cha chithokomiro.
• Kugwiritsa ntchito masambawa kungawononge chitukuko cha goiter - kuwonjezeka kwa kukula kwa chithokomiro.

Musanagwiritse ntchito zakudyazi, muyenera kupita kukaonana ndi dokotala kuti muteteze kuopsa kwa thupi lanu.

Menyu ya sabata

Pali mitundu yosiyanasiyana ya menyu ya sabata. M'munsimu muli masewera a tsiku limodzi, omwe angathe kufalitsidwa kwa sabata lonse, m'malo mwa mbale zowopsya, chifukwa onse ndi ofanana.

Tsiku lina menyu:

• Chakudya cham'mawa: tiyi wobiriwira popanda shuga kapena madzi, coleslaw.
• Chakudya: Chakudya cha kabichi kirimu, chifuwa chophika (osati magalamu 200).
• Chakudya: Kabichi wophika ndi zipatso imodzi (kupatula nthochi).

Chakudya chilichonse cha kabichi chingasinthidwe popanda kuvulaza.. Bonasi yabwino ndi yakuti palibe malire pa kuchuluka kwa supu. Tsopano, zakudya zopatsa thanzi sizilepheretsa kumwa masamba, zingakhale zokazinga ndi mafuta ochepa, kuphika, stewed, steamed kapena grilled, koma, komabe pali maphikidwe angapo osasintha omwe angakuthandizeni kuti mutaya mapaundi owonjezerawo. Sitikulimbikitsanso kugwiritsa ntchito mchere, chifukwa zakudyazo ndizochotsa mchere kuchokera m'thupi.

Kodi kuphika - malangizo ndi sitepe ndi mbale zithunzi

Zakudya za masambawa zimapangidwa mofulumira komanso mophweka, pamene zimakhala zokoma, kuti zisakonzedwe kokha patsiku, koma tsiku lililonse.

Saladi

Zosakaniza:

• kolifulawa - 800g;
• tomato - 300g;
• mdima;
• letesi masamba;
• mafuta a maolivi kuti azilawa.

Kuphika:

1. Kuphika kolifulawa mpaka wokonzeka (fufuzani ndi mpeni, uyenera kulowa mwaulere), lolani kuti ozizira kenako usokoneze mu inflorescences (kuti mumve zambiri zokhudza njira yotentha, mungapeze apa).
2. Tomato ndi masamba amadumphira muzidutswa tating'ono ting'ono.
3. Sakanizani zonse, kuvala ndi mafuta a maolivi kapena mandimu.
4. Mukhoza kuwonjezera mchere wochuluka kwambiri.

Saladi kwa anthu odyetsa zakuda

Pachifukwa ichi, chodabwitsa chachikulu chikudyedwa chosakanizika. Masana, amadya 800 g wa kabichi watsopano ndi 300 g ya saladi. Zikhoza kudyedwa payekha komanso palimodzi, zowonongeka mu mbale ndi zokhala ndi mafuta pang'ono.

Phunzirani zambiri za maphikidwe osiyanasiyana a saladi ya salalifula apa.

Msuzi wa kirimu

Zosakaniza:

• Kaloti - 1 PC.
• Mbatata - 2pcs.
• Anyezi - 1 / 2pcs.
• Chikuku - 400g.
• Kolifulawa - 600g.

Kuphika:

1. Mu chosiyana ndi mbale, wiritsani kolifulawa pamodzi ndi nkhuku pachifuwa, mulole kuti ziziziziritsa ndikulowa mu florets.
2. Ngakhale masamba ali otentha m'pofunika kuti peel ndi kuwaza kaloti, anyezi ndi mbatata.
3. Mwachangu ndi mafuta ochepa a masamba, tsanulirani m'madzi ndi kuwira.
4. Pambuyo kuphika, tsanulirani msuzi mu sepu yapadera ndikuika pambali.
5. Sakanizani masamba ophika ndi nkhuku pachifuwa ndi kabichi, dulani mu blender, ndiye sakanizani ndi msuzi.
6. Sakanizani bwino, ngati n'koyenera kuwonjezera mchere ndi tsabola kuti mulawe.

Mukhoza kupeza maphikidwe a msuzi ena a kolifulawa apa.

Zomera zophika

Pa yophika kabichi, mutha kukhala masiku atatu, ngati mukuchepetsa zakudya zanu ndi zipatso. Kwa masiku atatu mukufunikira masamba pang'ono okha.. Kabichi ikhoza kuphikidwa kamodzi, kugawa 4 kapena 5 magawo ofanana ndikudya tsiku limodzi.

Njira yaikulu yodyera ndi kugwiritsa ntchito zonunkhira pophika kuphika m'malo mwa mchere. Ndipo wokonzeka kuyang'ana ndi mpeni kapena mphanda. Ayenera kupita mosavuta masamba.

Kodi mungatumikire bwanji?

Kolifulawa akhoza kukonzedwa m'njira iliyonse, yokongoletsedwa ndi sprig ya katsabola kapena parsley.
Tiyenera kukumbukira kuti, ngakhale zopindulitsa zonse ndi zotsatira zodabwitsa, zakudya si njira yodziimira yochepetsera thupi.

Ndikofunika kukumbukira kufunika kwa kuchita masewera olimbitsa thupi ndikutsatira zakudya zoyenera.