Kodi letesi ya ayezi, lero, mwinamwake, aliyense akudziwa. Izi ndi mtundu wa letesi womwe amawoneka (ngakhale pamene wadulidwa) amafanana kwambiri ndi mafoloko oyera a kabichi. Masamba ndi yowutsa mudyo ndi crispy (kwa nthawi yaitali saladi imatchedwa "krisp"). Amagwiritsidwa ntchito makamaka poyambitsa saladi, komanso mavitamini othandizira zakudya zina ndi zakudya zina.
Letesi yowonongeka: zakudya zopatsa thanzi, mavitamini ndi mchere
Mafuta osungunuka a calorie amachepetsa - okwana 14 kcal, mphamvu yamtengo wapatali - mapuloteni / mafuta / chakudya - 0.9 / 0.14 / 1.77. Saladi oposa 95% ali ndi madzi (madzi ambiri m'mamasamba, amayamba kuchepa), masamba onsewa ndi mono-ndi-disaccharides, zakudya zamagetsi, phulusa ndi mafuta okhudzana ndi mafuta.
Monga saladi ina iliyonse, Mphepo yamchere imakhala ndi mavitamini ochuluka kwambiri. Kuwonjezera pa ascorbic asidi, masambawa amapezeka pafupifupi "B-vitamini gulu" (kupatula B12), vitamini E, vitamini A ndi kalembedwe, beta-carotene. Komanso, phylloquinone (vitamini K) ili mu saladi, yomwe imaimitsa ntchito pafupifupi pafupifupi ziwalo zonse ndi machitidwe.
Zomwe zimapangidwa ndi tizilombo tating'onoting'ono ndi macronutrients mu saladi ya madzi oundana ndizonso. Pali potaziyamu, mkuwa, phosphorous, calcium, sodium, magnesium zofunika kwa thupi la munthu, ndi chitsulo, zinki, manganese ndi selenium zilipo, ngakhale muzing'ono.
Saladi imakhala ndi mchere wambiri, ndipo madzi ake ali ndi lactucin alkaloid, yomwe imakhala ndi mankhwala ambiri. 
Kodi letesi yothandizira madzi oundana ndi chiyani?
Chinthu chofunika kwambiri cha letesi la ayezi ndi chodziwikiratu, chifukwa chilichonse cha mavitamini ndi mavitamini chimagwira ntchito yofunika kwambiri m'thupi la munthu, ndipo machitidwe awo oyenerera amachulukitsa izi nthawi zambiri.
Zakudya zam'thupi zomwe zimapezeka m'mphepete mwa madzi oundana, zimayambitsa njira zamagetsi m'thupi, zimaonetsetsa kuti zimayambitsa matenda ndi matumbo, zimathandiza kuchepetsa mchere ndi mavitamini, kuchotsa cholesterol choipa m'thupi.
Kugwiritsa ntchito masamba obiriwira kumapangitsa masomphenya ndi magazi, ndipo, malinga ndi ena, amalepheretsa kukula kwa maselo oopsa.
Zotsatira zabwino zomwe mankhwalawa ali nazo m'katikati mwa manjenje amadziwika. Saladi amagwiritsa ntchito mozama kuthana ndi mitsempha yamphamvu, zovuta, kusasinthasintha maganizo, kupanikizika, kusowa tulo ndi mavuto ena amanjenje.
Zimakhudza kwambiri letesi komanso mtima wamagetsi, ndibwino kupewa matenda osokoneza bongo ndi matenda a mtima, kumawonjezera mlingo wa hemoglobin m'magazi.
Madalitso a calcium m'mphepete mwa madzi omwe amachititsa kuti mano ndi mafupa athu adziwe bwino.
Mosiyana, ziyenera kunenedwa kuti letesi la madzi oundana ndi hypoallergenic ndi low calorie. Ikhoza kudyedwa pafupifupi pafupifupi msinkhu uliwonse ndi mu chikhalidwe chirichonse (kuphatikizapo shuga ndi mimba). Mwa njirayi, letesi yophika madzi oundana imalimbikitsidwa kuti idye nthawi zonse kwa mayi woyamwitsa, chifukwa sikuti imangowonjezera mkaka ndi zakudya zofunikira komanso mavitamini kwa mwanayo, komanso zimathandizira kuti zikule.
Ndikofunikira! Vitamini B9 yomwe imapezeka mu saladi ndi yowonjezera mavitamini ambiri, ndizofunika kuigwiritsa ntchito pa nthawi ya mimba, monga momwe imagwirira ntchito pakupanga maganizo a mwana ndi malingaliro ake, komanso mafupa ake.
Ngati muwonjezera, Mapuloteni a alowe a madzi oundana - izi ndi:- Kusungidwa kwa chiwerengerochi: Zakudya za saladi zochepa za saladi komanso mavitamini ndi mavitamini ake olemera zimapangitsa kuti izi zikhale zabwino kwambiri.
- Kupititsa patsogolo ntchito ya mtima ndi mitsempha ya mitsempha: letesi imachepetsa kuthekera kwa matenda a atherosclerosis ndi matenda a mtima.
- Kupewa chitetezo champhamvu: antioxidants ali mu saladi, kutsutsana ndi zida zowonjezera, zomwe ndizo zimayambitsa kuwonongeka kwa maselo a thupi
- Kuteteza kuchepa kwa magazi: chifukwa chachikulu cha matendawa ndi kusowa kwa chitsulo, chomwe chingabweretsedwe nthawi zonse pogwiritsa ntchito letesi la madzi oundana.
- Kukhazikika kwa tsamba la m'mimba: saladi imagwira ziwalo za m'mimba padziko lonse - izo zimasonyezedwa kumadzi ndi kutsekula m'mimba. Amathandizira kuthetsa kupweteka kwa mtima.
- Zimalimbikitsa ntchito ya ubongo ndipo imathandiza kwambiri kayendedwe ka mitsempha: vuto lalikulu lamanjenje limagwirizana kwambiri ndi kusowa kwa magnesiamu, ndipo kufunikira kwa chigawochi kumawonjezera kwambiri kupsinjika maganizo komwe munthu amakumana nako. Ndipo vitamini B9, yomwe ndi mbali ya letesi ya madzi oundana, nthawi zina imatchedwa "hormone ya chisangalalo chachikazi."
Momwe mungasankhire letesi ya iceberg mukagula
Monga mutu uliwonse wa letesi, madzi oundana a "yolondola" ayenera kukhala osiyana, "ogwa pansi" osagonjetsedwa pa masamba osiyana. Mlingo wokhala ndi saladi ndi wocheperapo makilogalamu 0,5. Masamba ayenera kuyang'ana mwatsopano ndi yowutsa mudyo, mtundu ukhale wobiriwira. Osauka, owuma, owonongeka, ndi masamba ovunda - chifukwa chobwezeretsa mutu kusitolo. Kuwonjezera pamenepo, muyenera kumvetsera mtundu wa phesi padulidwa: ngati mdima wadzaza, saladi imakhala yolimba.
Ndikofunikira! Kuchuluka kwake kwa mutu wa letesi la madzi oundana kumasonyeza kukula kwake, koma muyeso ndi wofunikira pano: ngati saladi ndi "matabwa" omwe sangathe kusiyanitsa ndi kabichi yozizira, zikutanthauza kuti nthawi yokolola imachotsedwa mochedwa, saladi iyi yataya kale kukoma kwake.
Letesi ya iceberg, monga saladi ina, nthawi zambiri imagulitsidwa sliced ndi vide. Inde, njirayi ndi yabwino kwa iwo omwe akusowa nthawi yowonjezera, ndipo zoterezi zimasungidwa nthawi yayitali. Komabe, kupeza "kudula", simungakhale wotsimikiza za khalidwe lapachiyambi la mankhwalawa, makamaka kuti masamba owoneka bwino sanadulidwire kuchokera kumutu, ndipo kuti aganizire chidutswa chilichonse kupyola muzitsulo sizingatheke. Zowonjezera kuti kugula katundu wamtengo wapatali kumawonjezeka kwambiri, choncho njirayi ndi yotheka kokha ngati mudziwa bwino mtunduwu ndikuwakhulupirira.
Malamulo akusungirako
Salafi ya letesi ya madzi oundana imakhala yayitali kuposa ya saladi yamapiri, ndipo imadalira kutentha.
Mukudziwa? Ndili ndi dzina lake lomweli, saladi iyi imayenera kuti izi zisungidwe pamadzi otentha - isanayambe kusungidwa mu ayezi, chifukwa chake mvula imatuluka (ayezi ndi ayezi) ndipo patapita nthawi pang'ono. Dzina lina la saladi ndi mapiri a ayezi.
Kudzilemekeza odzipanga chitsimikizo kusungidwa kwa makhalidwe a saladi masiku asanu ngati kusungidwa kutentha kwa madigiri awiri kapena asanu, ndi masiku awiri kutentha kwa asanu mpaka asanu ndi atatu.
Ndipotu, amayi ambiri amatha kusunga masamba a saladiwa mwezi umodzi, ngati ali ouma bwino komanso osakanizidwa mu pulasitiki kapena thumba. Nthawi zina mungathe kukumana ndi ndondomekoyi kuti mukulunga saladi ndi nsalu yonyowa ndipo kenaka muikeni m'thumba, koma njirayi siyiyendetsedwa, chifukwa masamba aliwonse amasungidwa bwino pokhapokha atakhala bwino.
Mukhoza kusunga saladi mu chidebe cha galasi, musadulidwe mu zidutswa 2-4, koma njirayi idzasungiranso mwatsopano sabata limodzi.
Saladi - osati mankhwala omwe akulimbikitsidwa kuti amaundana m'nyengo yozizira. Inde, ngati mwasonkhanitsa nyemba zazikulu kwambiri za letesi m'dzikoli ndipo simungathe kuzidya masiku angapo, mukhoza kuyesa kuzizira, pamene saladi idzapindulitsa katundu wake, koma idzatayika bwino kuyang'ana kwake. Choncho, muyenera kudya saladi yatsopano mwatsopano, zabwino, m'masitolo zitha kugula chaka chonse.
Letesi yowonjezera madzi akuphika: ndi zomwe zikuphatikizidwa
Mazira oundana amakhala osasangalatsa, omwe samapewa masamba omwe amagwiritsidwa ntchito kwambiri a saladi awa kuphika. Kawirikawiri ndizo "zobiriwira" za masamba, nyama kapena nsomba za nsomba, koma palinso zosakondera zambiri.
Mwachitsanzo, mukhoza kuika chophikira chophika mu pepala lonse la letesi, pogwiritsa ntchito tsambali monga chakudya (chifukwa cha zolemetsa zake zowonjezereka poyerekeza ndi saladi zina, chipale chofewa chimagwira ntchito imeneyi). Monga "katundu", masamba a letesi amagwiritsidwanso ntchito kupanga mipukutu yoyambirira, zakudya zopangira zakudya (njira yabwino kwambiri kwa iwo omwe amawonera chiwerengerocho), ngakhale ngakhale kabichi mipukutu, momwe madzi amchere amalowetsa masamba a kabichi.
Mu mbale zazikulu, madzi oundana amawoneka ngati zokongoletsera pamene akutumikira komanso nthawi yomweyo ndi kukhudza.
Ubwino wogwiritsa ntchito madzi oundana mu saladi:
- madzi oundana amapangitsa gawo kukhala lalikulu kwambiri, ndikudzaza mbale osati ndi zakudya, koma ndi mavitamini;
- Mthunzi wa madzi oundana kusiyana ndi tsamba la masamba, kotero amatha kukhala m'malo mwa kabichi, pokhala osakonda kulowerera ndale komanso osaphimba zowonjezera;
- Iceberg ndi yoyenera kukondweretsa mayonesi kapena kirimu wowawasa, pamene ambiri saladi ndi ochepa kwambiri pa msuzi.
Mukudziwa? Maziko a Kaisara wotchuka saladi mu chiyambi choyambirira ndi masamba a saladi ya Roma (romano). Posachedwapa, ophika ochulukirapo ayamba kusintha malo omwe akuwoneka ngati ofunikira ndi masamba a letesi. Amalimbikitsa chisankho ichi, akuti, si chikhumbo chofuna kupulumutsa, koma chifukwa chakuti madzi oundana amasiya, oviikidwa ndi kuvala, amasungira kukoma kokoma, pamene saladi ya Roma imatha ndi "kuyandama", motero, mbaleyo imataya kukoma kwake ndi kuyang'ana, zomwe sizili zofunika musalole kuti katswiri wowotsitsa.
Chifukwa cha kukoma kwake kwandale Letesi ya madzi oundana omwe akugwiritsidwa ntchito pamodzi ndi zinthu zina ndizofunikira. Zimayenerera bwino masamba, mazira owiritsa ndi tchizi (makamaka parmesan ndi cheddar), bowa, mtundu uliwonse wa nyama ndi nkhuku (kuphatikizapo kusuta), komanso nsomba (yaiwisi, mchere, fodya, yophika, zamzitini) ndi nsomba.
Pofuna kusungunuka ndi madzi oundana, mukhoza kuwonjezera mpunga wophika, zophika kapena bowa, chifukwa choyamba - zipatso (peyala, apulo, zamzitini kapena chinanazi, zipatso za citrus). Mtedza wa pine udzapereka saladi ku saladi, tomato yamatumbu adzawala. Mwachidule, malingaliro palibe malire, ndipo ndizosatheka kulakwitsa.
Ponena za kutentha, monga momwe tafotokozera kale, madzi oundana akhoza "kupirira" mayonesi, koma ngati timasamala za thanzi lathu ndi m'chiuno, ndi bwino kugwiritsa ntchito chinthu china m'malo mwake - yogurt kapena mafuta (zomwe mungathe kuwonjezera pa mandimu msuzi, msuzi wa soya, mpiru wa ku France, vinyo, mafuta a basamu, opunduka adyo, zitsamba zokhala ndi zokometsera ndi zina zowonjezera).
Ndikofunikira! Pofuna kupewa okosijeni ndi kupangitsa mbale kukhala yowonjezera, ophika amalimbikitsa kuti mosamalitsa azigwetsa masamba a letesi kukhala zidutswa zing'onozing'ono, mmalo mwa kudula ndi mpeni.
Ntchito mu mankhwala ndi cosmetology
Pazinthu zambiri zopindulitsa za saladi pamwamba zanenedwa kale zokwanira. N'zosadabwitsa kuti mankhwalawa adapeza ntchito yothandizira, osati anthu okha, komanso miyambo.
Madokotala amasangalala kugwiritsa ntchito saladi chifukwa cha mavuto a maganizo, matumbo a m'matumbo ndi mitsempha ya magazi, kuthamanga kwa magazi, kupwetekedwa kwa magazi, zilonda zam'mimba, komanso panthawi ya mimba (kuphatikizapo magwero a mavitamini, saladi ya iceberg imachotsa madzi ochulukirapo, kotero zimathandiza kulimbana ndi kutupa, zomwe nthawi zambiri zimaphatikizapo kutenga mimba ndipo zingasokoneze thanzi la mayi woyembekezera, zomwe zimayambitsa kukula kwa mtima, impso, etc.).
Komanso saladi imasonyezedwa chifukwa cha kuchepa kwa magazi m'thupi, mavuto olemera kwambiri.
Kugwiritsira ntchito letesi la madzi oundana mu cosmetology ndi chifukwa cha mankhwala ake. Mwachitsanzo, magnesium yomwe imapezeka mumalondayi imathandizira kupanga collagen, ndipo imathandizira kuti mtundu wonsewo ukhale ndi khungu, imateteza makwinya oyambirira, ndipo imathandiza kwambiri misomali ndi tsitsi.
Masikiti oundana ndi ntchito ya letesi imachotsa khungu lathu ndi zinthu zothandiza, kuchiritsa ndi kulidyetsa. Pofuna kulimbikitsa tsitsi ndi kuchepetsa mafuta awo, ndibwino kuti muwasufuze ndi madzi omwe amadzipangidwira ku saladi. 
Contraindications
Palibe zakudya zotsalira za letesi la madzi oundana. Zopeka, n'zosatheka kuvomereza kuthekera kwa kusagwirizana pakati pa thupi ndi gawo lirilonse lomwe liri gawo la saladi (mwachitsanzo, chiopsezo cha ascorbic asidi), koma kawirikawiri ndizosawerengeka kuti munganyalanyaze mwayi woterewu.
Zina (zovomerezeka) zimatsutsana kwambiri ndi lingaliro la kuchepa thupi ndi kudya masamba atsopano kwa kadzutsa, chamasana ndi chakudya chamadzulo. Thupi lathu likusowa zakudya zabwino, ndipo palibe mankhwala, ziribe kanthu momwe angagwiritsire ntchito, akhoza kuthetsa zosowa zathu zonse.
Idyani saladi pamodzi ndi zinthu zina zathanzi, ndipo thupi lanu lidzaza ndi mphamvu, mphamvu ndi kukongola!
