Zviri mavhitaminzi mune zvekudya (nyama uye furawa zvigadzirwa, muriwo, michero)

Mavhitaminzi uye zvicherwa - tiri zvinhu kuti muviri wedu inoda ose zuva. Nhasi, munhu wose ane hanya utano hwavo, vanofarira chii zvigadzirwa vari kupfuura anobatsira, mune mamwe mazwi, chii zvinhu vakapfuma.

Saka, munyaya ino takasarudza muchidimbu vakawanda zvidzidzo. Yezviri mukati mavhitamini zvokudya wedzerai - haisi kubatsira, asi zvakakodzerawo mashoko. Zvichabatsira kuvaka zvinovaka muviri kuti achazadzisa zvose zvinodiwa hwakanaka uye kushingaira munhu.

Muriwo kana mhuka zvinhu

Muna nhasi, vanhu vari rakakamurwa vegetarians uye vateveri kwakajairika simba. Zviri pachena kuti mumwe nomumwe wavo ane chokwadi chavo pamusoro zvaunofanira kudya, asi kubva chii chinofanira kusiyiwa. Muchiitiko chino, tafura mavhitamini zvokudya zvinogona chete kunan'anura chakarondedzera kuti vachamutswawo mu zvaunodya.

Kutaura zvazviri, zvose miriwo uye zvinogadzirwa mhuka zvinokosha chaizvo kuti muviri womunhu. Vamwe okunze zviri nyama, haagoni kutsiviwa chirimwa dzomuzana. anoshanda Kutonga ichi, uye vakutarisire. Saka kungava kwakanaka kutaura kuti chete ibatanidzo nyama, muriwo nemichero anopa yakanakisisa nomwero. Zvinotevera tafura mavhitaminzi mune zvekudya zvinogona kuiswa mukicheni, mumwe nguva nayo, imi makanga zvakanaka zvokudya.

Mavhitaminzi mune muriwo

Red, girini yellow, ivo kushongedzwa chaicho dhesiki yenyu. Bright muriwo (bhero pepper, madomasi uye makarotsi) ane yakawanda Beta-carotene. antioxidant ichi, izvo vanotora chikamu mumuviri zvirwere urongwa, kunotadzisa atherosclerosis uye Inowedzera ronda anoporesa. Sezvo zvaida, zvinonzi dzikwanise vhitamini A. Zviri akapfuma iyi chinhu pamusoro vachiwaridza muriwo: zvakarungwa, Salad, lettuce uye sipinachi.

Vhitamini B1 - chinokosha maatomu akafanana, pasina izvozvo havangagoni kuva chakaipa nokushanda kwenhengo tsinga. Mavhitaminzi zviri nemiriwo vari ozeyewa nokukurumidza chaizvo. Vauye kunonyanyisa tibatsirwe. Uyezve, hazvibviri kuti ive ovhadhozi kusiyana chakaita zvokugadzirwa vhitamini zvivako. Saka, netafura mavhitamini mune zvekudya kunoratidza kuti vakawanda B1 maatomu akafanana zvakawanikwa bhinzi, sipinachi, makabheji, mbatatisi nehanyanisi. Rakajairika uye chipa miriwo ndiwo matsime zvinokosha vhitamini. Chimwe chinhu boka iri - B2. Hazvina aripo vachiwaridza miriwo uye mitema pizi, madomasi uye makabheji.

Chimwe chinhu chinokosha, pamusoro ndinoda kutaura ndiro vhitamini C. Ascorbic asidhi rinobatanidzwa zvose metabolic pezvakaitwa mumuviri, uye kunobatsira kusimbisa zvirwere. Muriwo nemichero pamwe vhitamini C vanofanira nguva dzose kuva padhesiki wako offseason. Kunyanya yakawanda nawo parsley uye makabheji, mhiripiri nedhiri, zvakarungwa uye mbatatisi, uye madomasi.

vabatsiri vedu - Zvibereko zvitsva

Muviri kudiwa mavhitamini pakutanga nechokwadi ne kudya zvinovaka muviri. To musi, zvidzidzo zvakawanda kuti asimbise kuti chemishonga zvivako zviri ozeyewa akanakisisa kukwana. Mukuwedzera, havana kudaro sezvisingakuvadzi kuti muviri wedu, sezvo vachiti vagadziri. Saka, zvokudya haagoni kunzi Zvakanyanya Kunaka Panguva Yepamuviri uye mwero kana rine michero nemiriwo pamwe vhitamini C. Of nemiriwo Tatotaura zvishoma. Zvino ndiwo dzoro muchero.

Vazhinji ascorbic asidhi ndiyo chikamu Mango uye visi, orenji uye ndimu, kiivi uye apple. Zvisinei, izvozvo zviri chose zvose michero yakachena. Kazhinji, kana iwe zvishoma kutsanangura kubatsirwa kuti muviri anowana kubva michero, wawana chinhu chakadai. Vose ane mavhitaminzi A, B1, B2, B3, B5, B6, B9, uye C, E. muchero Fresh vari manyuko potassium uye magnesium, nesarufa, calcium, phosphorus, kuiisa chlorine, yavaibvisa, simbi, zingi, uye fluoride. Chokwadi, mari zvinosiyana zvichienderana siyana, kukura mupfungwa uye okuchengetera zvinhu.

nyama zvinogadzirwa

Kutaura pamusoro mavhitamini, isu vakajaira kuyeuka chete nemiriwo nemichero, dzimwe nguva zvakasvibirira. Asi hatigoni kukanganwa pamusoro nyama zvigadzirwa. Zvinonyaradza kwete chete mapuroteni, asiwo akanyatsonzwisisa mavhitaminzi kuti muviri wako Zvechokwadi kuuya batsira zvakanaka. Kana nguva zvokudya yakabikwa kana ine muto nyama, unogona kuva nechokwadi chokuti Hakungatozongosiiwi pasina rinokosha chero zvinhu.

Chokutanga zvose tiri kutaura pamusoro mavhitaminzi Group B: thiamine, riboflavin, pyridoxine, niacin uye pantothenic acid, uye choline uye tocopherol. Zviri zvakakwana mwero mubatanidzwa rinopa muviri wako mukana hupenyu huzere, uye kunosimbisa zvirwere.

Yehuku, hove, offal

Sezvo tikabata anokosha zvakadaro musoro ane, ndinoda kuona zvishoma zvakadzama chii nyama vari kupfuura anobatsira kuti muviri. Inobva ruzivo amadzitateguru edu, tinogona kufunga kuti offal ichi vanofanira kudya nguva dzose. Zvino iwe akapa utano. Uye ichi ndicho pamwe zvechokwadi. Kushandisika ndiyo chimwe chikamu mhuka zvitunha, kunyanya kana muduku uye haana wakakora kwazvo. Kureva, akakodzera sarudzo yaizova veal kana gwayana, uye shiri. Aripo murwiyo mishonga uye zvicherwa akadaro. Izvi potassium, yavaibvisa, phosphorus uye simbi, magnesium, zingi, ayodhini, uye vamwe. Yehuku kwakasiyana refu zviri zvinokosha amino acids zvakafanira kuti kukura muviri.

By-zvigadzirwa zvinobatsira chaizvo. Vane kukosha kwazvo zvoutachiona. Inotungamirira pakati pavo chiropa, rine vhitamini A, liposoluble, kemikari-kufanana yeimwe, simbi, mhangura uye phosphorus. Itsvo akapfuma vhitamini B, uropi - phosphorus. Unogona tigumise: zvose nyama zvigadzirwa vanofanira kuva varipo muhofisi yenyu mazuva ose. Muchiitiko chino, zvirokwazvo vari vaisanganisa nemiriwo, bota uye michero.

zvikafu

Musi kushanda iyi yakakurumbira chigadzirwa vari kukurukurirana kugara. Pane involuntary mubvunzo kuti soseji inokuvadza vezvenhau raireva zvakananga mumwe akarwadziwa vagari vasingakwanisi kutenga nayo. Kutaura zvazviri, hatina vatotanga kuti nyama - inokosha tsime zvinokurisa uye mavhitamini, izvo hazvifaniri kunze zvokudya. Nepo ano soseji koda ikoko. Panguva imwe chete, rine Sou, mafuta, madhayi siyana uye nezvimwe zvinhu zvinokuvadza.

Ngationei kuzopedza zvishoma iyi. Pork mafuta, kusiyana nezvinodavirwa nevakawanda - kunowanika hombe rakawanda mavhitaminzi, zvokudya uye unsaturated mafuta acids. Zvavakanga vachinyatsoongorora vaiona murwiyo, tinowana selenium, mavhitaminzi A uye F, lecithin, uye arachidonic acid. Chokwadi, Sausages - kwazvo kumusoro-mafuta zvokudya, asi 30-40 magiramu pazuva rinogona kudyiwa zvachose pasina kutya.

Nyatsoteerera kavha. Pakutanga sezvo chikamu akati chigadzirwa, kutorwa. Zvinodhura, yepamusoro soseji yaigadzirwa nyama yenguruve kana nyama, isingadhuri - kubva yehuku. Kana nzvimbo yokutanga ndiyo Sou, ipapo kutenga chigadzirwa kwakadaro hakuiti kuti musoro. Kana tikasarudza unhu soseji kubva anonyatsozivikanwa mugadziri, vanowanzoita chipo sechikamu nyama, mafuta uye zvinonhuwirira. Kukuvadza munhu chigadzirwa akadaro haagoni. Panguva iyoyo ruchapfuurira kupa muviri zvose chaizvoizvo kufanana kuti manyoro nyama.

dheri zvibereko

Ichi chikamu chaizvo, izvo zvinofanira vanobatanidzwa zvokudya mumwe munhu zuva nezuva. Zvinosuruvarisa kuramba kuwedzera kumhanya upenyu haabvumiri pachake wekuti mukaka yakachena. Morning basa haangaregi kuti - kupinda anovava manheru muna chitoro kare, uye haagoni kuva. Naizvozvo, mukaka inova upenyu. Rakasanganiswa kufashaira mvura - uye vagadzirira, sokunge chete kubva mhou.

chigadzirwa semifinished kwakadaro ine zvinokosha amino acids, mavhitaminzi kuti boka B, A uye D. In murwiyo pane zvicherwa - ndiko phosphorus, potassium, calcium, sarufa, magnesium uye kuiisa chlorine. Uye mukaka hwose uye skim. Kana uri kwazvo zvokudya kana vanotambura neutachiona, zvakanakisisa kusarudza pfungwa yechipiri. Mukaka upfu zviri nyore chaizvo kuti utore pamusoro nzendo. Dururirai zvakakwana mvura inopisa - negirazi wako ane yakazara zvakawanda mavhitaminzi.

zvomugungwa

Zvinozivikanwa kuti gungwa haisi chete tsime roupenyu panyika, asi nguva dzose nokutengesa zvokudya. Izvi anonyanya hove uye vamwe vagari epasi pemvura. Ndivo manyuko mavhitamini, zvicherwa, uye antioxidants. Zvisinei, tichakurukura zvino zvikuru bhajeti sarudzo kuti chete mutengi anogona kusarudza. Izvi Chokwadi, matope. Mavhitamini, iro hunhu akapa alga ichi, kubvumira muviri wako uve noutano.

Seaweed nezvi- mavhitaminzi A, PP, B1, B2, B6, B9, C, PP. Izvi idura chairo nezvinovaka muviri. Uye tinorasikirwa zvikuru isingadhuri, uye kugadzirira nyore. Zviya, vhitamini PP mune zvokudya hariwanikwi chaizvo. Saka, kunyange nokuda micronutrient ichi zvakakodzera kuti akomborera pachako kujairika miriwo. Zvimwe zvinyorwa ayo mbiriso, chiropa, zai mondo uye mukaka, huku uye nzungu.

Kuwedzera mavhitamini, matope anogona kudada zvakawanda uye zvicherwa. Pane matunhu calcium, magnesium, yavaibvisa, potassium, uye phosphorus, simbi uye manganese. Asi chikuru kukosha kelp - ndiko ayodhini. The chitsama chinosvika tarenda chechetere.

furawa zvinogadzirwa

mumunda dietetics nyanzvi kazhinji zano kusiya furawa uye zvinozipa. Zvechokwadi, custard makeke uye kamwe kashoma kuwedzera utano kwamuri. Zvisinei, izvi hairevi chingwa. Hazvifaniri kunze zvokudya, kunyange vaya vakafuta uye kurasikirwa uremu. Izvi imhaka pamberi mariri hombe rakawanda mavhitaminzi uye zvicherwa. Izvi A, B1, B3, B5, B6, B9, E. Uyezve, pane chloro, yavaibvisa, potassium, phosphorus, magnesium, calcium, nesilicon, zingi, manganese, cobalt uye molybdenum, uye chromium iodo - anongoda yose Periodic table .

pachinzvimbo mhedziso

Pachishandiswa mashoko, tinogona kugumisa kuti kudya zvakanaka ari Snap. Kwete hazvo kutora kudhura vhitamini zvivako, zvakakwana ose zuva kuti patafura dzinongoitika zvekudya zvakanaka pamwe. Izvi nyama dzakaonda kana hove, bota nezvinogadzirwa nomukaka, uyewo miriwo, michero uye miriwo. Siya mari chete zvihwitsi uye zvakakanyiwa namafuta zvokudya, izvo regai kupa chinhu asi macalorie uye zvinokuvadza.