Iimveliso kakhulu luncedo

Uluntu wenzeke ukusuka komnye unyaka ukuya komnye, kodwa kunye nalo ukutya ukufumana kwethu kuphela mandundu. Ngoko ke, ndifuna ukwenza ukubalaselisa kakhulu ziimveliso ezinoncedo ukukwenza oko ziluncedo. Ngolo hlobo ukubizwa ezininzi ezahlukeneyo. Nalu uluhlu lwe iimveliso eziluncedo zibe nokwaziwa.

1) Amaqanda. Le yimveliso ezingabizi luncedo. Ukuza kuthi ga ngoku, amaqanda ziyafumaneka kubantu bonke, nethamsanqa ingakumbi ngokumalunga noku belali njengoko uninzi luncedo zijongwa amaqanda zasemaphandleni. Bona ziqulathe iiproteni ezininzi, amafutha, iiminerali neevithamini (phantse yonke Ndiyavuya kukho iintlobo-12). Ukuba yonke imihla ukutya ubuncinane omnye iqanda ebilisiweyo, unako ukuphucula inkumbulo yayo, ukuze kwandiswe umoya ubuchule, ukongeza, ingqondo yethu lifumana ukutya ezinye endaweni yazo. Iqanda mhlawumbi yeyona imveliso omninzi oluncedo zonke. Okubandakanywe ubume beqanda vitamin E unika ulusu lwethu nokuqina yayo elide igcine ubuhle yethu. Ngaphezu koko, akukho mfihlakalo ukuba ziluncedo kakhulu intliziyo namehlo. amaqanda Fans ilifa amazinyo omeleleyo amathambo. Ngoko ke uluhlu "imveliso omninzi oluncedo" ukuba kunikwa indawo yokuqala.

Qaphela ukuba gadalala lukhokelela kumanqanaba yegazi.

2) Fish kunye nokutya kwaselwandle. Olu didi imveliso nto ebaluleke ngaphantsi kuneyokuqala. Iintlanzi isixa esikhulu vitamin D, nto leyo efunekayo ukuze amathambo. kuthakazelelwa kakhulu ioli intlanzi, oku kusetyenziswa iyeza ufunwayo. Idume ukuba umxholo wayo iintlanzi olukhulu kunye Micro elements. Kukho okuninzi phosphorus, calcium, ayodini, potassium, ingakumbi iintlanzi zolwandle.

Kufuneka kuqatshelwe ukuba ngamnye iintlobo zentlanzi okulungileyo yayo. Umzekelo, isixa esikhulu ayodini herring, zeCARP idume nokuqulethileyo eliphezulu vitamin B12, cod luncedo ebuchotsheni, xa salmon asidi ezibalulekileyo ezifana omega -3 okunamafutha acid. Ke inyama ye- mackerel unako kuthelekiswa nezo zenyama yenkomo, kodwa izinga komo ukwetyisa ungaphantsi kakhulu kuloo ntlanzi.

3) Indawo yesithathu kuluhlu "imveliso omninzi oluncedo" Sinika nati. Oku peanuts, walnuts , hazelnuts, cashews, peanuts, iiamangile kunye nabanye abaninzi. Ukuba ibe isixa esikhulu kwezondlo iiproteni, amafutha kunye neevithamini. Nakuba kunjalo, kufanele kuqatshelwe ukuba kakubi weminoti, kungakhokelela ukutyeba. Amantongomane kunganciphisa amanqanaba yegazi, kwakunye ukulwa iiseli zomhlaza.

4) Ngelo xesha, uluhlu "imveliso kakhulu luncedo," wongeza broccoli. Le yenye iintlobo zekhaphetshu. Iqulethe iivithamini ezininzi ezifana A, C kunye neqela B. Le broccoli zincomo zibandakanya abantwana izidlo kunye namaqondo asezantsi mpilo egazini, kuba iqulathe yentsimbi. Kubalulekile ukwazi ukuba yintoni na imiba ezingentle broccoli ayikho kwaphela.

5) Berries kunye neziqhamo. Le zokunciphisa ngakumbi umdla kwabo bathanda inencasa. Xa amaqunube waphawula isixa omkhulu antioxidants, iivithamini (ingakumbi ivithamin C, kuyimfuneko ukuba ukusebenza eqhelekileyo sifo). It amaqunube, currants, amaqunube, rasberries, ubobo, currants, ash intaba, cranberry, cranberries, iiblueberries, cherries, nabantwana, cherry.

Phakathi iziqhamo nazo inani elikhulu lemiba, akukho nokuba luhlu: lo lwawo, ama-apile, amapere, mango, mai kunye nabanye abaninzi.

6) Products zobisi. On kubo uyakwazi ukuthetha ngonaphakade. Okokuqala, kuba ngumthombo calcium kunye neprothini, eziyimfuneko ukuze ephilayo ezikhulayo, kwakunye ukuba omdala. Xa inani iiprothini kunye calcium zeeteksi cottage kuqala. Xa zamasi kwindawo yesibini nzima curd.

Uluhlu iimveliso zobisi, apho zifumaneka ezishelfini yeevenkile mihla qatha: ubisi, cream ezimuncu, cream, cottage itshizi, itshizi nzima, itshizi ukuqhubekekiswa, iyogurt, iimveliso kefir, iindidi amasi samasi, waneka phezu kwakhe.

Ukongeza, ubisi iqulethe ezibalulekileyo ivithamin D, kwakunye nokuphuculwa kwezimbiwa ezixabisekileyo. Ngoko ke, basele amasi, badle iimveliso zobisi.