Pea ndi imodzi mwa nyemba zambiri zomwe zimalima anthu. Chimodzi mwa zokondweretsa kwambiri zakasupe za m'chilimwe kwa ana ndi akulu ndizochepere, zamasamba ndi zowononga, zomwe zimachokera m'munda, choncho zimathandiza kudziwa chomwe china chomera ichi chingatikondweretse, kuphatikizapo kukoma kwake.
Makonda ndi maonekedwe
Nkhumba zobiriwira zamtunduwu zimatsekedwa mu khola lamtundu wa oblong, womwe uli ndi magawo awiri a mtundu wosachepera. Nthanga zazing'ono zimakhala zokoma, zosasangalatsa, nandolo zimakhala zokoma komanso zofewa. Pophika, chamtengo wapatali ndi ubongo ndi mitundu ya shuga, ndi iwo omwe ali ozizira ndi osungidwa m'nyengo yozizira.
Mankhwala amapangidwa
Monga gawo la nandolo wobiriwira, mavitamini ena, koma pafupifupi mndandanda wonse wa mavitamini ndi minerals zofunika kwa thupi, komanso utsi ndi shuga wachibadwa. 
Mavitamini
Nandolo imakhala ndi mavitamini A, B1, B2, B4, B5, B6, B9, C, E, H, PP.
Phunzirani momwe mungapangire nthanga zobiriwira m'nyengo yozizira: kusunga, youma, kuzizira.
Mchere
- Macronutrients: potaziyamu, calcium, magnesium, sodium, phosphorous, sulfure, silicon, klorini.
- Tsatirani zinthu: aluminium, boron, vanadium, chitsulo, ayodini, cobalt, manganese, mkuwa, molybdenum, nickel, tin, selenium, fluorine, chromium, zinki.
Mtengo wa kalori
Ma magalamu zana a mankhwalawa amakhala ndi ma calories 55 okha.
Mapuloteni, mafuta, chakudya
- Mapuloteni - 5 g.
- Mafuta - 0,2 g
- Zakudya - 8.3 g
Mukudziwa? Biologist wa ku Austria, botanist ndi monk wa dongosolo la Augustinian, Gregor Mendel, akuyesa mapeyala, anatsimikizira kuti alipo majeremusi ndi kupatsirana kwa zikhalidwe zawo. Ngakhale kuti mu 1865 mobwerezabwereza anapeza zomwe anapeza, lero wasayansi amatchedwa woyambitsa sayansi ya chibadwidwe.
Kodi ntchito yatsopano ya nandolo ndi iti?
Akatswiri a zaumoyo akukamba za ubwino wa mankhwalawa, ndipo ochiritsa ambiri amagwiritsira ntchito zitsamba zazitsamba m'mapiritsi ambiri.
Kwa akuluakulu
Mankhwalawa ndi othandiza komanso ovomerezedwa ndi madokotala kwa anthu omwe ali ndi shuga ndi matenda a mtima, matenda a chiwindi ndi impso, kusowa kwa vitamini. Zakudya zamasamba zimathandiza poyeretsa magazi a cholesterol, kuyeretsa chiwindi cha poizoni, nitrates, mankhwala owononga mankhwala. Nandolo imatengedwa ngati prophylactic motsutsana ndi atherosclerosis, matenda oopsa, kunenepa kwambiri, fupa la fupa. Zolembazo zodzaza ndi mchere ndi mavitamini zimakhazikitsa dongosolo la endocrine, mahomoni, omwe adzakhudza kwambiri thanzi labwino.
Kwa ana
Chomeracho chikhoza kulandiridwa zakudya zowonjezera za ana kuchokera miyezi isanu ndi itatu, ngati mwana wayesa kale zamasamba, tchizi, nyama. Sikoyenera kupereka nandolo mu mawonekedwe obirira ali wamng'ono, ndi bwino mutatha kuchiza kutentha monga ma mbatata yosenda. Kuyambira zaka chimodzi ndi theka ndizotheka kupereka magawo atsopano. 
Ubwino wa nandolo yaying'ono pamsinkhu wokalamba mopanda zolemetsa kwambiri chifukwa cha fiber, komanso imakhala ndi zochepa zochepa. Chomeracho chimathandiza kukula kwa minofu, fupa ndi mawonekedwe ogwirizana, ogwirizana. Chifukwa cha ayodini, imayambitsa matenda a chithokomiro, imapangitsa ubongo kugwira ntchito. Nandolo imakhudza thupi ndi mavitamini ndi mchere, kulimbikitsa chitetezo cha mthupi, m'mtima, pakatikati pa mitsempha, komanso pamtunda.
Tikukulangizani kuti mudziwe momwe zilili zothandiza komanso nyemba zina: nyemba, soya, clover, nthikiti, nkhuku.
Kodi ndingadye nandolo ya mimba ndi kuyamwa
Mitengo yatsopano yamaluwa imakhala yodzaza ndi zinthu zambiri zopindulitsa pa nthawi yomwe imakhala ndi pakati komanso feteleza: folic acid, magnesium, potassium, calcium, selenium, zinki, ndi zina. Choncho, sikoyenera kuti akazi athe kudya mankhwala, komabe musadwale kwambiri kuti musayambe kugwilitsila nchito.
Mavitamini omwewo amathandizanso amayi omwe akuyamwitsa kuti abwerere pobereka, kuteteza chitetezo cha mthupi komanso kubweretsa mavitamini ndi mchere. Lowani zakudya zomwe zili zatsopano muyenera kukhala ndizing'ono, kuyang'ana khalidwe la mwanayo. 
Mukamadya zakudya zowonongeka, musayambe kuzichotsa mu microwave, ndibwino kuti muzisiye nthawi yowonongeka. Nkhumba zam'chitini zingakhale zovulaza chifukwa cha kukhalapo kwa mankhwala ena: Zikondwerero, stabilizers ndi ena.
Kuvulaza ndi kutsutsana
Ma purines omwe amapanga chikhalidwe pa chiwonongeko chotchedwa uric acid, choncho sizingavomerezedwe kugwiritsidwa ntchito:
- gout;
- colitis;
- mkodzo acid diathesis;
- urolithiasis.
Ndikofunikira! Kugwiritsa ntchito nandolo kwambiri kumayambitsa kupweteka, kupweteka m'mimba komanso kuwonjezeka kwa gasi.
Malamulo oti asankhe mankhwala abwino
Nthawi ya chikhalidwe chakumera imayambira mu May-June, malingana ndi nyengo m'deralo. Posankha, ndi bwino kupatsa makondomu, momwe nandolo zimasunga juiciness ndi zinthu zothandiza nthawi yaitali, osati mankhwala oyeretsedwa kale. Makhalidwe amenewa amalankhula za kutsitsi:
- mtundu wobiriwira wowala;
- kusowa kwa ma chikasu ndi mdima;
- phula ndi zotupa khungu la pod.
Kodi mungasunge bwanji nandolo m'nyengo yozizira?
Chikhalidwe chokoma chingasungidwe m'nyengo yozizira ndi kuzizira kapena kusunga.
Frost
- Mankhwalawa amatsukidwa pansi pa madzi.
- Tsegulani sashiti ponyaniza zala ndikugwedeza nandolo mu mbale yabwino.
- Choyeretsedwera kwa mphindi imodzi chimayikidwa mu sieve, yomwe imayikidwa pa poto la madzi otentha. Ndondomekoyi idzachotsa pa zamkati za chinthucho, zomwe nthawi yosungirako yosungira zimapereka mkwiyo mu kulawa ndi utoto wachikasu.
- Pakatha mphindi, sieve imachotsedwa madzi otentha ndikuyikidwa mu chidebe ndi madzi ozizira.
- Ndiye nandolo amwazika pa tebulo ya khitchini mpaka yowuma.
- Gawo lotsatirali ndiloti liyike mufirizi, ndiloyenera kuliyika mu mawonekedwe osweka, ndiyeno kuwonongeka mu magawo kapena zitsulo.
Kusungidwa
Zosakaniza (zitini zisanu ndi chimodzi za 0,5 malita):
- nyemba zobiriwira - pafupifupi 2,800 kg;
- shuga -1 tbsp. l;;
- mchere - 1 tbsp. l;;
- Viniga wosasa 9% - 100 ml.
Kuphika:
- Oyeretsani nyemba zamtundu, kusunga, kutsegula nandolo zowonongeka. Kenaka tsambani pansi pa madzi.
- Kenaka, nandolo ayenera kuthira mu poto ndikutsanulira madzi kuti aphimbe kwathunthu. Valani pazomwe kutentha. Mukatha kutentha, muyenera kuyang'ana chithovu, panthawi yochotsa. Moto pansi ndi kuphika kwa mphindi pafupifupi 15.
- Muyenera kukonzekera marinade: kutsanulira madzi okwanira mu poto, onjezerani supuni ya shuga ndi mchere, pitirizani kupasuka ndi kuwiritsa.
- Nkhumba zokonzeka kuziyika mu colander, ndikuzaza mitsuko yosawilitsidwa, kuchoka pafupi 1.5 masentimita mpaka pamphepete mwa mtsuko.
- Mu otentha marinade kuwonjezera 100 ml viniga, tiyeni wiritsani. Thirani mtsuko mu mtsuko, kuphimba ndi chivindikiro (mosasamala) ndi kuvala chosawilitsa.
- Pansi pa mphika, ikani nsalu yowirira pansi, ikani zitini pamwamba pake ndikutsanulira madzi ofunda mu mphika kuti usagwe m'chitengera mukatentha. Zomwe zili mu saucepans ziyenera kuwira kwa mphindi khumi ndi zisanu, ndiye zitsulo ziyenera kutsekedwa, ndipo mitsuko iyenera kutembenuzidwa ndikusiyidwa kuti ikhale yozizira, yokutidwa mu bulangeti.
Mukudziwa? Maonekedwe a pa matebulo awo obiriwira, a French akuyenera kuti a Marie de Medici. Mfumukazi yamtsogolo idabwera ndi oyang'anira ake komanso maphikidwe ake, komwe sizinali zotsiriza.
Zambiri phindu: momwe mungapangire maski a nandolo
Zodzoladzola za chikhalidwe zimakhalapo chifukwa cha kukhala ndi mavitamini okongola: A, C, E, komanso mchere wambiri womwe umakhudzidwa ndi kapangidwe ka maselo, kuphatikizapo khungu ndi misomali, zomwe zimapindulitsa mkhalidwe wa tsitsi.
Khungu
Maski a khungu louma. Puree supuni ziwiri za mankhwala ophika ophatikizapo mofanana madzi a apulo ndi yolk. Misa yomwe imagwiritsidwa ntchito pamaso ndi chochepetsetsa, yanizani pamene chisakanizocho chimauma, ndi kuyamba kuyimitsa khungu. Pambuyo kutsuka, khalani kirimu chopatsa thanzi ndi mawonekedwe a kuwala. Pa khungu louma kwambiri, chigoba chimagwiritsidwa katatu pa sabata kwa mwezi umodzi. 
Kwa khungu lenileni. Nandolo zouma zidasanduka ufa, supuni imodzi ya ufa womwe umasakanizidwa ndi supuni ya tiyi ya mafuta ndi yolk. Misa yogwiritsidwa ntchito pa nkhope ndi khosi kwa mphindi makumi awiri, yambani ndi madzi ozizira. Angagwiritsidwe ntchito kawiri pa sabata.
Kwa khungu la mafuta. Gwirani supuni ziwiri za nandolo mu puree, onjezerani supuni ziwiri za whey, sakanizani. Yesetsani kumaso ndi khosi loyeretsedwa kwa mphindi makumi awiri. Sambani ndi madzi ofunda.
Kwa tsitsi
Mpunga umakonzedwa kuchokera ku zouma zobiriwira pogwiritsa ntchito chopukusira khofi. Mpunga umatsanuliridwa pa madzi otentha ndikusiya maola khumi ndi awiri. Mphunguyi imagwiritsidwa ntchito mmalo mwa shampoo: yogwiritsidwa ntchito ku tsitsi, kugawira kutalika kwa kutalika konse, osaiwala mizu. Siyani theka la ola, ndiye tsambani pansi pa madzi otentha. Nthonje, kuwonjezera pa kulimbikitsa tsitsi, kumatsuka mwatsatanetsatane iwo kuchokera ku dothi ndi mafuta obisika.
Kodi mungatani kuti muchepetse thupi?
Chifukwa cha kuchepa kwa kalori komanso mndandanda wa mavitamini ndi mchere, mankhwalawa amagwiritsidwa ntchito polemera. Maziko a zakudya amadya kapena nthanga zobiriwira zamasamba, chakudya chachikulu.
Phunzirani momwe mungagwiritsire ntchito mbewu za fulakesi, tsabola ya cayenne, cardamom, maapulo ophika, hellobore ya ku Caucasus, cilantro, kuchepa pang'ono.
Zakudya zofunikira pa tsiku:
- kadzutsa: muesli;
- Chakudya chamasana: risotto ndi nandolo;
- Zakudya zosakanizidwa: kapu ya kefir kapena peyala;
- chakudya chamadzulo: mkate wa bran, chidutswa cha tchizi.
Ndikofunikira! Zakudya zimachotsa mafuta, zokometsera, zakudya zamchere; Zakudya zabwino ndi mkate wopangidwa ndi ufa wa tirigu; zakumwa ndi shuga, soda.Kuwonjezera apo, zakudyazo ndizoti fiber ya chomera cha legume imachotsa madzi owonjezera, amaletsa kutsegula kwa mafuta m'thupi komanso mchere, kumathandiza kuchepetsa thupi ndi kuchepa. Penyani izo sizingakhale zoposa masabata awiri kapena atatu.
Kulumikiza mwachidule: Kugwiritsiridwa ntchito kwa nyembazo ndizosakanikirika komanso kotheka kwa thupi, ndibwino kwa ana komanso okalamba, kumathandiza kuti matenda asatetezedwe, mosakayikira, kuphatikizapo omwe ali olemera kwambiri. Chinthu chokha chimene muyenera kukumbukira: chikhalidwe cha legume chimayambitsa kupweteka kwa matumbo, chiyenera kugwiritsidwa ntchito moyenera.
