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Zomera zobiriwira: ndi zotani komanso zothandiza bwanji

Zomera zamasamba zimakhala ndi makhalidwe abwino. Iwo akulimbikitsidwa kuti azigwiritsa ntchito zakudya zopatsa thanzi kuti awonongeke, komanso pofuna kuchiza matenda ambiri. Kuonjezera apo, mtundu wobiriwira umakhala ndi phindu pamtima wa munthu ndipo umathandiza kuthetsa nkhawa. Ndicho chifukwa chake masamba obiriwira akuwonjezeka kwambiri tsiku ndi tsiku. Tiyeni tidziŵe oimira khumi omwe ali othandiza kwambiri a ndiwo zamasamba.

Nkhaka

Malinga ndi ndondomeko ya botanical, nkhaka ndi mabulosi okhala ndi zamkati zamkati mkati. Zipatso ziri za mtundu wa zomera za dzungu zomwe zikuwoneka ngati chitsulo. Mitengo ya nkhaka ikhoza kukhala laimu, ndi mdima wakuda, malingana ndi zosiyanasiyana. Zamasamba zakula kale kwa zaka zoposa 6,000 padziko lonse lapansi. India amaonedwa kuti ndi malo obadwira nkhaka.

Onetsetsani mitundu yodabwitsa kwambiri komanso yobala zipatso za nkhaka.

Zolembazo zikuphatikizapo zinthu zotsatirazi:

  • madzi (mpaka 95%);
  • vitamini A;
  • Mavitamini B;
  • ascorbic asidi;
  • magnesiamu;
  • zitsulo;
  • chitsulo;
  • folic acid;
  • cellulose.
Kugwiritsira ntchito nkhaka mu chakudya kumakhudza thupi la thupi. Chifukwa cha madzi, masamba amathandiza kuthetsa poizoni, salt ndi poizoni. Zigawo zimatsuka matumbo ndikuwonjezera motility. Kuonjezera apo, ngati nthawi zonse mumadya nkhaka 2-3 patsiku, mukhoza kusintha mkhalidwe wa endocrine system, kuteteza matenda a mtima, ndi kuteteza mapangidwe a cholesterol.

Ndikofunikira! Nkhaka ndi imodzi mwa zinthu zabwino kwambiri zolemera. 100 magalamu a masamba ali ndi 15 kcal okha, koma panthawi imodzimodziyo pali mavitamini ambiri ndi zinthu zothandiza.
Zakudya zodziwika kwambiri zimachokera pa kuyambitsa nkhaka mu zakudya - mwamsanga zimapangitsa thupi kukhala lopanda phindu popanda thanzi.

Sipinachi

Chomera cha Amaranth, sipinachi, choyamba chinapezeka ku Persia m'zaka za zana lachisanu ndi chimodzi. Lero likugwiritsidwa ntchito kwambiri kukhitchini padziko lonse lapansi ndipo likukula m'minda ngati masamba. Zitha kufika kutalika kwa masentimita 30, m'lifupi - mpaka masentimita 15. Masamba a sipinachi a masamba onse obiriwira ndi ovunda kapena katatu. Maonekedwe a sipinachi ndi awa:

  • Vitamini A, C, E;
  • chitsulo;
  • magnesiamu;
  • antioxidants;
  • calcium;
  • selenium;
  • ayodini.
Kugwiritsa ntchito chomera pa zakudya kungakhale ndi mitundu yosiyana: mu tchizi mu saladi ndi mavitamini ophika, owiritsa - mu msuzi ndi nyama. Sipinachi imayambidwanso kuphika. Mbewu iyi ndi ya mankhwala ochepa kwambiri, okhala ndi 22 kcal okha pa magalamu 100.

Ndizosangalatsa kudziwa momwe sipinachi ikuthandizira, momwe mungasankhire mitundu yabwino ndikukula sipinachi pawindo; Kodi mungakonzekere bwanji masamba a sipinachi m'nyengo yozizira?

Zina mwa zinthu zothandiza ndi izi:

  • chitetezo cha thupi motsutsana ndi maonekedwe a maselo a khansa;
  • zolimbikitsa za mtima;
  • kusintha kwa mimba ndi kudzimbidwa;
  • zotsutsana ndi kutupa;
  • kutsutsana ndi nyamakazi, kutupa mafupa;
  • kuteteza masomphenya ndi odwala;
  • kupereka thupi ndi mphamvu.
Mukudziwa? Chiwonetsero chabwino cha sipinachi chinapangidwa ndi shuga wotchuka Papay - woyenda panyanja amene anali ndi mphamvu yowonjezera kuchokera ku sipinachi.

Katsitsumzukwa

Katsitsumzukwa (katsitsumzukwa) kamakhala ndi mitundu yoposa 200, yomwe ndi ochepa okha omwe amadya. Chomera chosathachi chikuwoneka ngati mtengo wa Khirisimasi - phesi lalitali liri ndi masamba ang'onoang'ono ngati mawonekedwe kumbali zonse. Kudya makamaka kumawombera mpaka masentimita 20 m'litali ndi osaposa masentimita awiri mu makulidwe. Zosasangalatsa za chipatso cha chipatso zimapereka mpata wabwino wophatikizapo ndi mankhwala obiriwira kwambiri. Zobiriwira, zofiirira ndi zoyera katsitsumzu zimasiyana ndi mtundu. Chobiriwira ndi chofala kwambiri, chiri ndi zinthu zothandiza kwambiri ndipo chimadutsa zonse mu kukoma.

Yang'anirani zothandiza phindu la katsitsumzukwa kwa anthu.

Maonekedwe a katsitsumzukwa kobiriwira:

  • mavitamini A, B, C, E;
  • magnesiamu;
  • zitsulo;
  • chitsulo;
  • calcium;
  • cellulose.
Caloriki wokhutira 100 g ya mankhwala - 20 Kcal. Katsitsumzukwa kali ndi zinthu zambiri zothandiza thupi la munthu. Zimakhala zofanana ndi ntchito za matumbo komanso zimapangitsa kuti chimbudzi chikhale bwino. Gawo la kutsuka kwa magazi limathandizira kuwonjezeka kwa mitsempha ya mitsempha, yomwe imathandiza kuchepetsa kuthamanga kwa magazi ndikuteteza mtima. Pokhala ndi diuretic mwachilengedwe, katsitsumzukwa kumatsuka impso. Zomwe zimachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda ziwonjezere chitetezo, zimathandiza kulimbana ndi matenda a fungal, komanso zimakhala ndi choleretic. Katsitsumzukwa kumayamikiridwa kwambiri ndi osowa zakudya ndi othamanga. Ndi thandizo lake n'zosavuta kuchepetsa thupi ndi kuchotsa cellulite. Chomeracho chikupita bwino ndi zakudya zowona sitiroberi m'chilimwe.

Nyemba zobiriwira

Nandolo yamtunduwu ndi ya mtundu wa nyemba, imakula m'magazi a oblong, imakhala ndi mtundu wobiriwira komanso wobiriwira. Nyerere zabwino zimadya zokoma komanso zowutsa mudyo. India imaonedwa kuti ndi malo obadwira a nandolo, kumene yakula kwa zaka zopitirira 5,000.

Mukudziwa? Mothandizidwa ndi nandolo zobiriwira mu 1984 zolemba za dziko lapansi zinayikidwa: Mkazi wa Chingerezi Janet Harris anadya nyemba zokwana 7175 ndi zofukiza mu ora limodzi.

Chifukwa cha kukhalapo kwa zakudya, zipatsozi zingapereke zovuta kwa masamba onse:

  • posachedwa;
  • retinol;
  • chithandizo;
  • riboflavin;
  • pantothenic ndi ascorbic asidi;
  • pyridoxine;
  • zitsulo;
  • calcium;
  • chitsulo;
  • magnesiamu.
Mofanana ndi nyemba zambiri, Nkhumba zobiriwira zimakhala zazikulu - pali 73 Kcal pa 100 magalamu.

Maphikidwe abwino kwambiri a nandolo m'nyengo yozizira panyumba.
Kufunika kwa mankhwalawa kwa thupi ndi motere:
  • kulimbikitsa mafupa ndi ziwalo;
  • kusintha;
  • kuwonjezeka kwa magazi;
  • normalization ya dongosolo wamanjenje;
  • kupweteka;
  • kuonjezera kukana matenda.
Nkhumba zimalimbikitsidwa kuti zigwiritsidwe ntchito ngati chimanga chachikulu kwa othamanga omwe akuyesera kumanga minofu, koma sapindula kwambiri.

Kuphulika kwa Brussels

Zipatso za Brussels zimatchedwa dzinali chifukwa cha abalimi a ku Belgium, omwe adayambitsa izi zosiyanasiyana kuchokera kwa anthu wamba. M'chaka choyamba cha moyo, masamba a zaka ziwiri amakula mumtunda wa masentimita 60. Masamba achi Greenish amakhala aatali mpaka 15-30 cm. Mu sinus yawo, makateji ndi kukula kwa mtedza. Mtengo umodzi ukhoza kubala zipatso za 30-35 mwa zipatsozi. M'chaka chachiwiri, chikhalidwe chimamasula ndipo chimapanga mbewu. Masiku ano, kabichi zosiyanasiyana zimakula m'mayiko a kumadzulo kwa Ulaya, ku Canada komanso ku America.

Mtengo wa caloric wa mankhwalawa ndi 42 Kcal pa magalamu 100.

Zomwe zimapangidwa ndi masamba ochepa a kalori zili ndi zinthu zothandiza:

  • potaziyamu;
  • phosphorus;
  • chitsulo;
  • fiber;
  • mavitamini a gulu B, A ndi C.

Ndi kuwonjezera nthawi zonse ku Brussels kuphuka kwa zakudya, mukhoza kuchepetsa kwambiri chiopsezo cha khansa ndi matenda a mtima. Zomera zothandiza kwa amayi apakati. Zomwe zimapanga zigawozi zimathandiza kwambiri pa chitukuko cha mwana wosabadwa ndipo sichikanatha kukhala ndi zolakwika zosiyanasiyana. Pa nthawi yomweyo, mosiyana ndi mitundu ina ya kabichi, sizimayambitsa kudzimbidwa ndi kuwonjezeka kwa gasi.

Dziwani zomwe zimavulaza ndi momwe zimakhalira zothandiza ku Brussels.

Broccoli

Broccoli ndi zosiyanasiyana munda kabichi. Tsinde lake limakula mpaka 80-90 masentimita ndipo imapanga mphukira ndi mamita 15 mpaka pamwamba. Mtundu wa chipatso ndi wobiriwira. Inflorescences zimagwirizana kwambiri, zimaoneka ndi fungo losazolowereka ndi zokometsera zokometsera. Mitundu imeneyi inalumikizidwa kum'mwera kwa Italy m'zaka za m'ma 500 BC. er Tsopano atsogoleri mu zokolola ndi India ndi China. Magalamu 100 a mankhwala ali ndi 28 Kcal.

Kabichi imeneyi ndi yamtengo wapatali wa vitamini-mineral complex. Muzolemba zomwe mungapeze:

  • ascorbic acid (mpaka 900% ya chizoloŵezi cha tsiku ndi tsiku);
  • vitamini K (700%);
  • folic acid (100%);
  • calcium (30%);
  • chitsulo (25%);
  • phosphorus (40%);
  • potaziyamu (50%).
Mankhwala ophera antioxidants amathandiza kuchotsa zinthu zoopsa kuchokera m'thupi.

Broccoli ili ndi zotsatira zotero pa thupi la munthu:

  • kuyeretsa matumbo;
  • mchere wambiri wochuluka kuchokera mthupi;
  • kuwonjezera moyo wa thanzi;
  • kuyeretsa mitsempha ya magazi kuchokera ku kolesterolini, kuwonjezera kukomoka kwawo;
  • kupewera khansa.
Broccoli ndi yabwino kudya ndi cholinga chochepera. Ndi mbali ya zakudya zosiyanasiyana monga vitamini zamtengo wapatali. Ngakhale ngati simukutsatira zoletsa zolimbitsa thupi, koma ingoloŵetsani masamba mu chakudya chanu cha tsiku ndi tsiku monga mbali yam'mbali, mutha kuchotsa mapaundi angapo owonjezera.

Maphikidwe abwino kwambiri m'nyengo yozizira ya broccoli.

Letesi

Saladi ya letesi ndi ya banja la Astrov. Chomeracho chimakhala ndi mitu yopangidwa ndi masamba a kuwala kobiriwira. Nthawi zina, tsinde limatha kufika mamita 1. Letesi imagwiritsidwa ntchito makamaka mu saladi ndi zokometsera. Zamasamba ndizoyenera kudya: 100 magalamu a masamba ali ndi 15 Kcal okha. Mwa awa: mapuloteni - 1.3 g, mafuta - 0.15 g, chakudya - 2.9 g, madzi - 95 g

Mu mndandanda wa letesi akhoza kuzindikira zigawozi:

  • mafuta;
  • mavitamini A, PP, K, gulu B;
  • sodium;
  • chitsulo;
  • magnesiamu;
  • potaziyamu;
  • calcium.
Letesi yathanzi ikhoza kukula osati kumunda, komanso kunyumba pakhomo.
Ngati metabolism imasokonezeka, saladi yamtundu uwu ndiyo njira yabwino yobwezera. Kuonjezera apo, letesi imayang'ana thupi, imathetsa kutopa, nkhawa, normalizes ntchito ya mitsempha. Kuwonjezera pa zakudya za zomera, mukhoza kuchotsa thupi la poizoni, kuchotseratu kulemera kwakukulu ndi kusintha magazi.

Selari

Zomera zamasamba zowutsa udzu ndi za ambulera zomera ndi zazikulu za tuber ndi zokoma. Zimayambira zimakula mpaka mamita 1 pansi pa zinthu zabwino ndi chinyezi. Masamba, opaka utoto wobiriwira, amawoneka ngati parsley. Mapesi a celery amakhala ndi phokoso lamphongo ndi fungo lopweteka komanso kukoma kwake kosakongola.

Mukudziwa? Kale ku Girisi, iwo ankakhulupirira kuti udzu winawake umabweretsa mwayi, choncho umangokhala m'nyumba zokhala ndi anyezi kapena adyo.

Zomera za masamba zikuphatikizapo zakudya zomwe zimakhudza ntchito ya impso. Ntchito yofunika ya chikhalidwe ichi ndi kuthetsa mabakiteriya m'mimba. Mafuta a mankhwalawa amachititsa kuti thupi lizizira, kuchotsa zotupa.

Komanso, masamba amabweretsa phindu:

  • kulimbikitsa, kuwonjezera mphamvu zogwira ntchito;
  • kumalimbikitsa kuganiza;
  • kuchepetsa cholesterol;
  • amalimbikitsa thanzi la shuga.
Mukamagwiritsa ntchito udzu winawake wambiri, muyenera kuganizira kuti uli ndi mafuta olemera. Zingayambitse chifuwa, komanso zimapangitsa urolithiasis kukhala ovuta.

Mavitamini otchedwa celery - makilomita 12 okha okha pa 100 magalamu - amalepheretsa kusungira mafuta. Choncho, pofuna kulemera, anthu ambiri amasankha zakudya ndi gawoli.

Anyezi schnitt

Nyengo yosatha ya anyezi imakhala imodzi mwa yoyamba. Chomeracho chimamera ndi maluŵa ofiira ngati mawonekedwe a maambulera. Mababu aang'ono amakula mpaka masentimita awiri, ndipo tsinde likhoza kufika 50 cm mu msinkhu. Masambawa ndi ofiira, otentha, a fistula, omwe amakhala ndi 3-5 mm ochuluka pansi. Zipatso za chives zimakololedwa kwambiri ku Russia, China ndi Italy. Maonekedwe a nthenga anyezi ndi mavitamini ndi mankhwala:

  • choline;
  • ascorbic asidi;
  • posachedwa;
  • mavitamini a gulu B, K;
  • sodium;
  • chitsulo;
  • potaziyamu;
  • calcium;
  • selenium.
Kulemera kwa caloriki: pa magalamu zana 30 Kcal, omwe ali ndi 3 g mapuloteni, 1 g mafuta ndi 2 g wa chakudya.

Ntchito ya chive:

  • chithandizo;
  • kupuma thupi ndi hypovitaminosis;
  • chilakolako chowonjezeka.
Chogwiritsiridwa ntchitochi chimagwiritsidwa ntchito pophika kuphika, chimakwaniritsa bwino zakudya zambiri, zoyenera kudula saladi ndi kuvala sauces.

Tsabola wobiriwira

Tsabola wobiriwira ndi a zomera za Solanaceae pachaka. Kufalikira kumadera akum'mwera kwa Europe: Italy, Greece, Spain. Zipatso zofanana ndi zozizwitsa zipatso zolemera zimatha kufika 200 magalamu. Malori: 100 magalamu 34 Kcal (makamaka chakudya).

Tsabola wobiriwira ali ndi zakudya zambiri:

  • mavitamini A, B, C, E, K, PP;
  • potaziyamu;
  • magnesiamu;
  • chitsulo;
  • mafuta ofunikira.

Ndikofunikira! Kwa kukhalapo kwa vitamini C, mankhwalawa ndi amodzi mwa malo oyamba. Zipatso zonse ziwiri zikhoza kukhala ndi mankhwala tsiku ndi tsiku.
Kudya mankhwalawa kumapereka:
  • kusintha kwa mimba;
  • normalization ya kuthamanga kwa magazi;
  • magazi;
  • shuga wochepa.
Zomera zobiriwira zimakhala zosiyana, zigawo zikuluzikulu ndi ntchito. Amagwirizanitsa kupezeka kwawo mu mavitamini ambiri ndi mchere, mafuta ochepa okhutira ndi othandizira thupi la munthu. Kuzidya nthawi zonse, mukhoza kusintha thanzi lanu, kupititsa patsogolo chitetezo cha thupi komanso kuchepa thupi.

Nkhani Yosangalatsa