Nyumba yosungiramo mavitamini - kolifulawa: kodi n'zotheka kudya yaiwisi?

Kolifulawa amtengo wapatali kwambiri chifukwa cha phindu lake, lachilendo losakongola komanso losangalatsa, "lopiritsa" mtundu wa inflorescences.

Mbewu imeneyi imadyedwa yaiwisi ndi yophika. Pachiyambi choyamba, mavitamini ambiri ndi ma microelements ofunika thupi laumunthu amasungidwa.

Kabichi iyi ndi yabwino kwa atsikana omwe amayang'ana chiwerengero chawo, chifukwa chiri ndi zinthu zambiri zofunikira zomwe zimakhala ndi calorie yochepa.

Pindulani ndi kuvulaza

Kolifulawa wambiri akhoza ndipo ayenera kugwiritsidwa ntchito Pa 100 g ya mankhwalawa muli 30 kcal, ndipo pamene anawonjezera nyama mbale monga mbali mbale, kabichi bwino chimbudzi ndi mofulumira thupi thupi. Mbewu iyi ndi nyumba yosungiramo zakudya:

• chuma;
• kuchuluka kwa mapuloteni a masamba;
• kudya vitamini C tsiku ndi tsiku;
• mavitamini a magulu osiyanasiyana;
• micro ndi macronutrients: iron, phosphorus, potaziyamu, selenium, ndi zina;
• Chogulitsidwacho chili ndi vitamini U omwe sapezeka, omwe amaphatikizapo njira zosiyanasiyana za thupi la munthu.

Chogwiritsira ntchito ndi chofunika kwambiri kuti mutaya thupi: m'malo mowaika mbalezo pambali pawo kangapo pa sabata, simungachite mantha kuti padzakhala mapaundi owonjezera. Zowonjezerapo phindu la kudya kolifulawa mu mawonekedwe ake opangira ndi kuyambitsa mphamvu - kuchotsa zinyalala slag mwachibadwa, chifukwa cha zakudya zowonjezera zowonjezera.

Kukonzekera kwa zinthu zosiyanasiyana kuli ndi mbali: Kudya kolifulawa yaiwisi iyenera kukhala kokha kwa anthu odwala zilonda zam'mimba, monga mankhwalawa amathandizira kusungunuka kwa mimba ya mimba. Muyeneranso kusonyeza kudzichepetsa kwa okalamba komanso anthu omwe akudwala gout, chifukwa chokhala ndi purine.

Zowonetsera posankha mbewu za ndiwo zamasamba

Kuti mupindule kwambiri ndi zokometsera za kolifulawa, muyenera kutsatira njira zosavuta kugula pamene mukugula:

• masamba a chomera ndi amphamvu ndi atsopano;
• kusowa kwa mawanga wakuda, zizindikiro za kuvunda, nkhungu;
• mutu uyenera kukhala wautali kukula, wolemera ndi wandiweyani.

Kunyumba, masamba akhoza kusungidwa mu chidebe chotsuka chophimba mu chipinda cha masamba kapena mufirizi. Ndikofunika kuteteza kutuluka kwa chinyezi, chifukwa zimapanga nkhungu.

Kodi kuphika?

Musanayambe kudya kapena kuphika ndi kabichi muyenera kugawidwa muzing'ono zochepetsedwa ndi kuchapidwa bwino. Phindu lalikulu likhoza kutengedwa kuchokera kuphatikiza kabichi ndi tsabola tsabola ndi masamba. Amuna atsopano ndiwo zamasamba, makamaka m'chilimwe, adzakonda kuwala kolifulawa saladi, tchizi, mazira ndi nkhaka (kuti mudziwe zambiri za kolifulawa saladi maphikidwe, onani apa).

Zosakaniza:

• 380 g kolifulawa wowomba;
• Nkhaka zatsopano zazikulu;
• Mazira 4;
• 100 g wa tchizi wolimba;
• 2 tbsp. kirimu 10-15%;
• Mapiritsi atatu a katsabola watsopano;
• mchere ndi tsabola.

Kuphika:

1. M'pofunika kusankha mutu wamphamvu wa kabichi wabwino, kupuma florets ndi kutsuka.
2. Sambani nkhaka ndi kudula muzing'onozing'ono.
3. Tchizi udulidwe mu cubes kapena mbale, inu mukhoza kabati.
4. Peel yophika mazira, kudula mutizidutswa tating'ono ting'ono.
5. Sakanizani zosakaniza, nyengo ndi kirimu wowawasa, odulidwa katsabola, kuwaza ndi mchere ndi tsabola kuti mulawe.

Amakonda zosangalatsa zosangalatsa ndi kuyesera kolifulawa wowunikira woyenera, okongoletsedwa ndi zokometsera zokometsera.

Kuti kukonzekera zakudya zopanda zakudya kumafunika:

• 400 g mwatsopano kabichi;
• 100 magalamu a walnuts;
• 2-3 mavitamini atsopano a parsley.

Zosakaniza za msuzi:

• 2 tbsp. mafuta;
• 2 tbsp. msuzi wa soya;
• 2 cloves wa adyo;
• 1 tbsp. shuga;
• 1 tsp madzi a mandimu.

Kuphika:

1. Sungunulani mitu ya kolifulawa mu pulasitiki, yambitseni ndi kuuma, yikani mbale zakuya.
2. Mu kasupe pamphika, sakanizani zosakaniza zonse za msuzi ndi kusonkhezera mpaka kusakaniza ndi kosalala. Musabweretse ku chithupsa!
3. Mu otentha marinade kuwonjezera finely akanadulidwa mtedza ndi akanadulidwa kutsuka amadyera, kusakaniza.
4. Sakanizani maluwa a kabichi ndi marinade ndi kusakaniza bwino.
5. Perekani chotukuka kuti muyambe.

Zakudya zachilendo, zathanzi ndi zokoma ndi zokonzeka. Kolifulawa amaphatikizana bwino ndi masamba osiyanasiyana, nkhuku, tchizi, amadyera, ndi zina zotero.. Zakudya za izo ndi zatsopano, crispy ndi zosayembekezereka vitamini.

Kutsiliza

Kugwiritsiridwa ntchito moyenera kwa mankhwala kumathandiza kuti: kusintha kwa thupi, kuchepetsa kuyamwa, kuonjezera chitetezo chokwanira komanso kuchepetsa chiopsezo cha matenda osiyanasiyana.

Kolifulawa amadyetsedwa yaiwisi ndi yophika, kulola zosiyanasiyana zosakaniza zosakaniza. Zidzakhala zothandiza kuti banja lonse liwononge zakudya zake ndizo, kutsatira ndondomeko zomwe tazitchula pamwambapa.