Zvikuru kubatsira zvigadzirwa

Vanhu ari kufambira mberi gore negore, asi pamwe chete nayo zvokudya zvedu chete kuipa. Naizvozvo, ndinoda kusimbisa kwazvo kubatsira zvinhu uye kuita kuti zvavari anobatsira. Kwakadaro kunogona kunzi zvakasiyana siyana zvikuru. Heino mazita anobatsira zvinogadzirwa kuti vangazivikanwa.

1) Eggs. Uyu isingadhuri chinobatsira chigadzirwa. Pari, mazai dziripo vose, kunyanya mhanza munyaya iyi vomumusha sezvo vakawanda wakawanirwa vanoonekwa mazai dzokumaruwa. Dzine vakawanda mapuroteni, mafuta, mamineral mavhitaminzi (zvinenge zvose vakafara varipo 12 marudzi). Kana zuva rimwe nerimwe kudya kamwe chete yakabikwa zai, unogona kuwedzera kuyeuka yayo, kuwedzera rokusika mweya, mukuwedzera, uropi hwedu anopiwa chikafu irreplaceable. Egg zvimwe ndiyo anobatsira chigadzirwa ose. Vanobatanidzwa Kuronga zai vhitamini E kunopa ganda redu akatsiga rayo uye hwakareba anoramba runako yedu. Uyezve, hapana chakavanzika kuti zvinobatsira chaizvo kuti mwoyo uye maziso. Fans mazai nhaka mazino simba uye mapfupa. Saka mazita "chinonyanya anobatsira zvigadzirwa" vanogona paakavapa nzvimbo yokutanga.

Cherechedza kuti kushungurudzwa kunotungamirira vawedzere ropa remafuta akawandisa mumatunhu.

2) Fish uye zvomugungwa. Ichi chigadzirwa chikamu Hapana kukosha kupfuura kutanga. Hove guru yakawanda vhitamini D, iyo inodiwa mapfupa. Very akaonga mafuta hove, rinoshandiswa sechinhu chinokosha chingamubatsira. Zviri inozivikanwa kwayo hove zviri macro- uye microelements. Pane vakawanda phosphorus, calcium, ayodhini, potassium, kunyanya hove zvomumvura.

Zvinofanira kucherechedzwa kuti neimwe mhando hove yazvo zvakanaka. Somuenzaniso, yakawanda ayodhini herring, kabhu inozivikanwa kwayo yakakwirira zviri vhitamini B12, cod zvinobatsira kuti uropi, mu Sarimoni kunokosha acids akadai naOmega -3 mafuta acid. Asi mapuroteni nyama pamusoro mackerel pasión inogona kuenzaniswa puroteni kuti nyama, asi nyama kugaya zvazvingava zviri muduku kune hove.

3) Nzvimbo wechitatu ndandanda "chinonyanya anobatsira zvigadzirwa" mubayiro manatsi. Izvi nzungu, fruit , hazelnuts, cashews, nzungu, omuamanda nevamwe vazhinji. Inosanganisira guru chitsama muviri ari mapuroteni, kwemafuta uye mavhitaminzi. Zvisinei, zvinofanira kucherechedzwa kuti kushungurudzwa nzungu kungaita kuti kufutisa. Nuts anogona kuderedza ropa remafuta akawandisa yomuropa, uyewo pakurwisa masero kenza.

4) Panguva iyi, mazita "chinonyanya anobatsira zvigadzirwa," anowedzera broccoli. Uyu ndiwo mumwe akasiyana makabheji. Rine mavhitaminzi akawanda akadai A, C uye boka B. The broccoli mazano zvinosanganisira vana zvokudya pasi kwevari Chizenga muropa, nokuti rine simbi. Zvakakosha kuziva kuti zvinhu zvisingafadzi mu broccoli hakusi zvachose.

5) michero uye muchero. kwechokwadi Izvi zvinofadza kunyanya vaya vanoda zvinonaka. In michero akataura guru mari antioxidants, mavhitaminzi (kunyanya vhitamini C, zvakakodzera kuti chakaipa nokushanda kutapata). It mastrawberry, currants, mastrawberry, mahabhurosi, blackberries, currants, gomo dota, cranberry, cranberries, blueberries, Cherry, plums, Cherry.

Pakati zvibereko ndiwo akawandisa zvinhu, hazvisi kunyange mazita: ichi maranjisi, maapuro, Pears, mango, kiivi uye vamwe vakawanda.

6) Dairy Products. Kwavari iwe unogona kutaura nokusingaperi. Kutanga, zviri tsime calcium mapuroteni, izvo zvakafanira kuti kukura muviri, uyewo kuti wakura. By uwandu mapuroteni uye calcium yakawanda pokutanga koteji wokutanga. Panzvimbo dzakaoma chizi wechipiri uye Curd.

List pamusoro dheri zvigadzirwa, iyo inogona kuwanikwa pamusoro echiShinto ose kuzvitoro ano rakanyatsojeka pakufara; mukaka, anovava ruomba, ruomba, koteji chizi, zvakaoma chizi, kupatsanurwa chizi, yogati, kefir zvigadzirwa, akasiyana-siyana chizi ruomba, anopararira.

Mukuwedzera, mukaka rine rinokosha vhitamini D, uyewo zvicherwa zvinokosha. Saka mukaka uye kudya dheri zvigadzirwa.