Zonse zokhudza ubwino ndi kuopsa kwa saladi ya letesi kwa umoyo waumunthu: Malingaliro ogwiritsiridwa ntchito ndi maphikidwe kuti agwiritsidwe ntchito

Letesi imawonjezera mitundu yosiyanasiyana ku chakudya chathu. Amagwiritsidwa ntchito mokondweretsa saladi ndi masangweji, chifukwa cha mavitamini a vitamini.

Koma kuwonjezera pa zokondweretsa zokondweretsa, zimapindulitsa kwambiri thupi lathu, popeza liri ndi zinthu zambiri zothandiza.

M'nkhani yathu tidzanena mwatsatanetsatane za phindu lopindulitsa la zomera, kwa omwe akulimbikitsidwa kuti adye, komanso kuchenjeza za kuopsa kwa letesi ku thanzi laumunthu.

Zomera zopatsa

Kuchita khama kwambiri kumathandiza kuti thupi likhale lofulumira kwambiri. Pochita ndi letesi yochuluka kwambiri ayenera kuikidwa mu zakudya, chifukwa zimapangitsa kuti lipiritsi zimayambira komanso zimayambitsa kulemera.

Timapereka kuwonera kanema za zinthu zopindulitsa za letesi:

Mchere ndi Amino Acids

Letesi imakhala yochuluka muzitsulo zazikulu ndi zazikulu zofunika kuti thupi lizikhala bwino. Kotero magalamu 100 a letesi amabwera:

• macronutrients: Ca - 36 mg; Mg - 13 mg; Na - 28 mg; K -194 mg; F - 29 mg;
• zofufuza: Fe -0.9 mg; Zn- 0.2 mg; Cu - 30 μg; Mn - 0.25 mg; Sekha 0,6 mcg.

Saladi ili ndi zoposa 20 amino acid zofunika kuti munthu apange mapuloteni ndi michere; kukhalabe ndi maganizo abwino. Amino acids amachulukitsa ubwino wokhala ndi kugonana, kugwirizanitsa machiritso ndi kupweteka kwa minofu, kupanga tsitsi ndi khungu lokongola.

Pali BCAA amino acid mu letesi - chovuta kwambiri cha atatu amino acid leucine (0.079 g), isoleucine (0.084 g) ndi valine (0.070 g) zomwe sizipangidwa ndi thupi lathu ndipo zimangotengedwa kuchokera ku chakudya.

Ndi zomera izi, munthu amalandira glycine (0.056 g), methionine (0.015 g) ndi arginine (0.07 g), zomwe thupi limapanga keratin. Zinthu izi zimapangitsa kupirira kwa munthu ndipo zimabwezeretsa minofu mwamsanga pambuyo pochita mwakhama, zomwe ziri zofunika kwambiri kwa othamanga.

Ndiponso 100 g la letesi imakhalanso ndi amino acid otsatirawa:

• Tryptophan - 0.01 g (1.1% peresenti ya chizoloŵezi cha tsiku ndi tsiku).
• Threonine - 0.06 g (2.5%).
• Lysine - 0.084 g (2.0%).
• Chinsomba - 0.0159 g (0.9%).
• Phenylalanine - 0.055 g (1.3%).
• Tyrosine - 0.032 g (0,7%).
• Histidine 0.022 g (1.0%).
• Alanine - 0.055 g (0,8%).
• Katsitsumzukwa - 0.142 g (1.2%).
• Glutamine - 0.182 g (1.3%).
• Proline - 0.048 g (1.1%).
• Serine - 0.04 g (0,5%).

Mavitamini

Kuwonjezera pa mchere ndi amino acid Letesi ili ndi pafupifupi mavitamini onse ofunikira thupi. Pa 100 g ya saladi:

• Vitamini A (Retinol) - 370 mcg. Amalimbitsa kukula ndi chitukuko. Ndi antioxidant wamphamvu.
• Vitamini B1 (thiamine) - 0.07 mg. Chofunikira kwambiri pa chitukuko chonse, kuonetsetsa kuti chizoloŵezi chogwira ntchito cha mtima, m'mimba ndi m'manjenje zimagwira ntchito.
• Vitamini B2 (riboflavin) - 0.08 mg. Chuma chake m'thupi chimateteza ubweya, khungu ndi misomali, ntchito yoyenera ya chithokomiro.
• Vitamini B3 (nicotinic acid) - 0.135 mg. Vitaminiyi ikuphatikizapo kupanga mapangidwe a michere komanso mavitamini.
• Vitamini B4 (Choline) 13.5 mg. Zimathandiza kukonza kukumbukira ndi kulimbitsa dongosolo la mitsempha.
• Vitamini B6 (pyridoxine) - 0.1 mg. Amafunika kumanga hemoglobin, kaphatikizidwe ka adrenaline, serotonin, dopamine, histamine. Izi zikutanthauza kuti zimathandizira kutaya kwa hormonal.
• Vitamini B9 (folic) - 38 mcg. Amagwira nawo ntchito yomanga ndi kugwira ntchito maselo atsopano.
• Vitamini E (zolembera makina) - 0.25 mg. Zimachepetsa ukalamba wa thupi. Anthu amatcha kuti kukongola ndi vitamini achinyamata. Kuwonjezera mphamvu ndi kutsika kwa minofu ya minofu, kumalimbikitsa khungu kukonzanso.
• Vitamini C (ascorbic acid) - 10 mg mg. Zimalimbitsa chitetezo cha mthupi, ndizofunika kuti zikhale ndi mafupa, kuphatikizapo chitsulo.
• Vitamini K (phylloquinone) 125-170 mcg. Zimayesedwa kuti zikhale zogwiritsira ntchito kagayidwe kake m'magazi ndi mafupa othandizira, pofuna kugwira ntchito ya impso. Amapatsa calcium ndi vitamini D..

Kalori wokhutira

Mtengo wa 100 g wa letesi ndi:

• caloriki wokhutira - 15 kcal;
• mapuloteni - 1.36 g (2% ya zofunika tsiku ndi tsiku);
• Mafuta: 0.15 g;
• Zakudya - 1.49 g (1% ya zofunika tsiku ndi tsiku).

Ndani akulimbikitsidwa kudya?

1. Letesi ndi lothandiza kwa akuluakulu ndi ana. Kudya kumabweretsanso mavitamini, minerals ndi amino acid zomwe zimayenera kuti mukhale ndi thanzi. Kwa anthu amene amasamala za thanzi lawo, m'pofunika kuyika chomera ichi mndandanda: ndizochepa, zimatulutsa m'mimba motility, zimalowetsera zakudya zowonjezera komanso mavitamini, zimathandiza kuti mukhale wolemera.
2. Kwa iwo omwe amayembekezera kubadwa kwa mwana wamayi, letesi, wolemera mu folic acid ndi ayodini, ndi kofunika kuti mwanayo apite patsogolo. Kugwiritsiridwa ntchito kwa letesi kumabwezeretsa chitetezo komanso kumachepetsa kupulumuka kwa chifuwa chachikulu, matenda opatsirana, kumachepetsa nthawi yobwezeretsa.
3. Madzi a chomera amathandiza pakuphwanya dongosolo la kudya, ndi matenda monga atherosclerosis, kuthamanga kwa magazi, ali ndi mphamvu ya diuretic.
4. Kulowetsedwa kwa masamba osokonezeka a letesi kumagwiritsidwa ntchito pochizira matendawa, matenda a gastritis, ndi chiwindi. Zakudya zamakono ndi zazikuluzikulu zimachepetsa shuga wa magazi.
5. Kuchokera ku mbewu za letesi ndi njira ya mafuta ozizira ozizira, omwe amachiritsa katundu. Mafutawa amagwiritsidwa ntchito ngati chotsutsana ndi kuvutika maganizo, kusowa tulo, mitsempha yotupa; kubwezeretsa chiwindi, kuti asamalire m'mimba. Kugwiritsiridwa ntchito kwa mafuta kumapangitsa khungu kukhala ndi mawu, kumalimbikitsa chikhalidwe chake, kumachepetsa kukula kwa tsitsi ndi kulimbitsa mizu yake. Monga wothira kunja, mafuta amagwiritsidwa ntchito potikita minofu, komanso kuti azidyetsa khungu.

N'zotheka kuvulaza thanzi

Mosasamala kanthu za phindu lopanda chidwi la letesi kwa munthu, nthawi zina, kugwiritsa ntchito kwake kungakhale kovulaza thanzi. Kukhalapo kwa oxalic acid mu saladi kungayambitse kuwonjezereka kwa matenda aakulu.

Contraindications

Contraindications yogwiritsira ntchito kudya letesi ndi m'mimba zimakwiyitsa, colitis ndi entericolitis, gout ndi urolithiasis. Kugwiritsa ntchito mafuta sikuvomerezedwa chifukwa cha kupwetekedwa kwa mphumu.

Ndi liti lomwe silili loyenera?

Pang'ono ndi mosamala ayenera kugwiritsidwa ntchito ndi mkulu wa acidity, chapamimba chilonda ndi zilonda za duodenal, matenda a gallstone.

Kodi ndizovuta bwanji?

Sitikulimbikitsidwa kuti tidye letesi pamene:

• gout;
• enterocolitis;
• chiwindi chachikulu
• urolithiasis mu siteji yoyenera.

Zotsatira zoyipa

Zotsatira zake ndizotheka kokha pogwiritsira ntchito letesi, ngati pali zotsutsana, komanso zimagwiritsidwa ntchito mopanda malire. Ndipotu, anthu ena, ataphunzira za ubwino wa mankhwala, amathamangira mopitirira malire ndikuyamba kugwiritsa ntchito popanda chiyeso. Tsatirani njira yoyenera pokonza mapu anu ndi kusankhidwa kwa mankhwala.

Kodi ndi motani momwe mungagwiritsire ntchito?

Mutatha kuthana ndi ubwino wa thanzi, mungathe kupititsa patsogolo zomwe mukugwiritsa ntchito zomera. Pokonzekera saladi, masamba amawoneka bwino kupeŵa kugwirizanitsa zitsulo.

Zindikirani bwino kugwiritsa ntchito galasi kapena ceramic. Sitikulimbikitsidwa kusunga letesi kwa nthawi yaitali, ndikugwiritsa ntchito mbale zophika nthawi yomweyo. Madzi okwera m'masamba amachititsa kuti awonongeke mwamsanga.

Kwa ana

M'mapu a ana, saladi ikhoza kulowa kuchokera zaka chimodzi ndi theka. Chifukwa cha kuchepa kwa letesi, kumalimbikitsa kugona tulo, ana okhwima angathe kuwapatsa chakudya chamadzulo. Kufikira zaka khumi ndi ziwiri, ana ali ndi malipiro a tsiku ndi tsiku a saladi - magalamu 50.

Kwa akuluakulu

Kwa anthu akuluakulu, kudyetsedwa kwa tsiku ndi tsiku ndi magalamu 100. Kodi mungadziwe bwanji kuchuluka kwa ndalama zomwe simungathe kuziyeza? Izi zikhoza kuchitika pogwiritsa ntchito galasi. Chizolowezi kwa akulu ndi magalasi awiri, kwa ana, mofanana - imodzi.

Maphikidwe

Kukuda

1. Kuphika kumatanthauza kuti mukufunikira makilogalamu 20 a letesi (1/2 chikho).
2. Masamba ayenera kupha manja.
3. Thirani madzi ena otentha.
4. Imani maola awiri.
5. Zitatha izi kukanika.

Muyenera kudya 50ml ya madziwa chifukwa cha katatu kapena kanayi pa tsiku.

Yang'anani maski

Masks a nkhope ya letesi amapereka khungu la khungu, Amathandiza kumenyana ndi mafuta, ndi kutupa.

• Kukonzekera chigobacho chifunikira supuni 2 za saladi.
• Supuni 2 zokoma kirimu.
• 1/2 tsp maolivi.

Kuphika:

1. letesi masamba kuti apeze minofu yambiri yowaza mudothi;
2. onjezani kirimu wowawasa ndi batala;
3. Sakanizani zonse bwinobwino;
4. gwiritsani ntchito pa nkhope yoyera kwa mphindi 20;
5. ndiye tsambani ndi madzi ofunda.

Maonekedwe a Tonic

Anthu ochiritsa anthu amalimbikitsa kulowetsedwa kwa letesi ndi nkhawa yaikulu ya maganizo, kupsinjika maganizo, kuvutika maganizo ndi kugona. Kulowetsedwa kumathandiza kubwezeretsa dongosolo lamanjenje.

Kukonzekera kwa kulowetsedwa kumafuna magalamu 20 a masamba ndi 200 magalamu a madzi.

1. Sungani masamba m'matope.
2. Thirani madzi otentha.
3. Imani theka la ora.
4. Ndiye mavuto.

Imwani 100 ml kwa ola limodzi musanagone. Pofuna kuchepetsa dongosolo la mitsempha, mungagwiritse ntchito mafuta a letesi mkati: ola limodzi musanagone, imwani supuni 2 ndi supuni imodzi musanagone.

Kupititsa patsogolo kusintha kwa lactation

Pofuna kukonza mapuloteni, mukhoza kukonzekera kulowetsamo: 20 magalamu a nyemba amathira makapu awiri a madzi otentha, achoke maola awiri, kukhetsa. Imwani 30 ml kawiri pa tsiku.

Letesi, ndithudi, ndi mankhwala othandiza kwambiri. Kugwiritsiridwa ntchito kwa chomera ichi kumabweretsa thupi lathu ndi zakudya ndikulitsa thanzi. Koma izi ziyenera kuchitika ndikuganizira makhalidwe a thupi lanu ndikuwona muyeso.