Imikhiqizo ziwusizo ikakhulu

Isintu uyathuthuka unyaka nonyaka, kodwa kanye naleso ke ukudla kuphela ekutholeni kwethu sibe sibi kakhulu. Ngakho-ke, ngifuna ukugqamisa kakhulu imikhiqizo ewusizo futhi wenze ukuthi baba ziwusizo. Ababhekene nesimo esinje kungabaduduza ngokuthi ezihlukahlukene. Nalu uhlu imikhiqizo ewusizo ukuthi kungathiwa.

1) Amaqanda. Lena mkhiqizo engabizi ewusizo. Kuze kube yimanje, amaqanda zinto ziyatholakala kuwo wonke, nenhlanhla ikakhulukazi kule ndaba abantu bendawo njengoba ewusizo amaningi abhekwa njengokudla amaqanda yasemakhaya. Ziqukethe amaprotheni amaningi, amafutha, amaminerali namavithamini (cishe zonke thokozani kukhona 12 zinhlobo). Uma nsuku zonke ukuze adle okungenani eyodwa amaqanda abilisiwe, ungakwazi ukuthuthukisa inkumbulo yayo, ukunweba umoya zokudala, ngaphezu, ubuchopho bethu ithola ukudla Irreplaceable. Egg cishe ingumkhiqizo ewusizo kunazo zonke. Afakwe Ukwakheka iqanda vitamin E kunikeza isikhumba sethu ukuqina yayo futhi eside azigcina ebuhleni bethu. Ngaphezu kwalokho, akuyona imfihlo ukuthi ziwusizo kakhulu inhliziyo namehlo. amaqanda Abalandeli ifa namazinyo aqinile namathambo. Ngakho uhlu "imikhiqizo ziwusizo ikakhulu" bona anganikelwa emahlangothini kwasekuqaleni.

Qaphela ukuthi ukuhlukunyezwa kuholela amazinga egazi cholesterol.

2) Fish and kwasolwandle. Lesi sigaba umkhiqizo kubaluleke kakhulu kunesokuqala. Izinhlanzi omningi uvithamini D, wona oludingekayo ukuze amathambo. baziswa kakhulu uwoyela inhlanzi, isetshenziswa njengoba lokuthola usizo oluyilo ezinkantolo esisemqoka. Idume nokuqukethwe kwalo izinhlanzi macro- futhi microelements. Kuningi phosphorus, i-calcium, i-iodine, i-potassium, ikakhulukazi izinhlanzi zasolwandle.

Kufanele kuqashelwe ukuthi ngamunye ukuthi kunezinhlobo zezinhlanzi ezingaphezu e yayo emihle. Ngokwesibonelo, semali iodine herring, carp abadumile ekuqukethe eliphezulu vitamin B12, cod wusizo ubuchopho, e salmon acid ezibalulekile ezifana omega -3 okunamafutha acid. Kodwa amaprotheni inyama mackerel ingafaniswa amaprotheni of yenkomo, kodwa yenkomo ukugaya izinga kakhulu kunabayeni ukuthi inhlanzi.

3) indawo yesithathu ohlwini "imikhiqizo ziwusizo ikakhulu" Sinika namantongomane. Lena amantongomane, walnuts , hazelnuts, cashews, amantongomane, alimondi kanye nabanye abaningi. Ziqukethe omningi izakhi the amaphrotheni, amafutha kanye amavithamini. Nokho, kufanele kuphawulwe ukuthi ukuhlukunyezwa nuts kungaholela lube yimbangela yokukhuluphala. Nuts kunganciphisa amazinga egazi cholesterol, kanye ekulweni amangqamuzana omdlavuza.

4) Kuleli qophelo, uhlu "imikhiqizo ewusizo kakhulu," unezela broccoli. Lena enye yezinhlobo ezingu izinhlobonhlobo iklabishi. Iqukethe amavithamini amaningi ezifana A, C no-iqembu B. broccoli iziphakamiso zihlanganisa izingane ukudla nge amazinga aphansi e-hemoglobin egazini, ngoba iqukethe yensimbi. Kubalulekile ukwazi ukuthi yini izici ezingezinhle e broccoli nhlobo.

5) Amajikijolo nezithelo. Lokhu mkhuba kuyinto ethile ethakazelisa ngokukhethekile kulabo abasebenza esihlwabusayo. Ngo amajikijolo waphawula omningi Antioxidants, amavithamini (ikakhulukazi uvithamini C, kubalulekile ukuba ukusebenza evamile amasosha omzimba). It strawberry, currants, ama-strawberry, ama-raspberry, amajikijolo, currants, mountain ash, cranberry, cranberry, aluhlaza okwesibhakabhaka, cherry plums, cherry.

Phakathi izithelo futhi lenqwaba izinto, kungcono ngisho uhlu: lokhu ezisawolintshi, apula, ithini lamapheya, umango, ikiwi kanye nabanye abaningi.

6) Dairy Products. On kubo ungakwazi ukukhuluma phakade. Okokuqala, kuba umthombo calcium ne amaprotheni, okuyizinto ezidingekayo ukuze umzimba ezikhulayo, kanye omdala. Ngenani amaprotheni ne-calcium lifaka cottage kuqala. Ngo yesibili endaweni ushizi kanzima futhi izaqheqhe.

Uhlu imikhiqizo yobisi, engatholwa emashalofini ezitolo zanamuhla ngempela ezibanzi: ubisi, ukhilimu omuncu, ukhilimu, cottage shizi, ushizi kanzima, ushizi kusetshenzwe, yogurt, imikhiqizo kefir, ezihlukahlukene ushizi ushizi, zibhebhetheka.

Ngaphezu kwalokho, ubisi iqukethe ebalulekile uvithamini D, kanye namaminerali abalulekile. Ngakho baphuze ubisi adle imikhiqizo yobisi.