Wanda ya kafa rukunin bitamin bai zama bazata daidai da dan jarida, MD Nikolai Ivanovich Lunin ba. Ya gwada gwaji cewa a abinci banda sunadarai, fats, carbohydrates, ma'adanai da ruwa, wasu abubuwa, bitamin masu amfani don jikin mutum, wajibi ne ga dukan abubuwa masu rai. Daga baya kuma K. Funk ya karanta su kuma an kira su bitamin. Kwayoyin yara sun fi kulawa da kasawar duk wani abu mai muhimmanci, saboda yana buƙatar sake haɓaka jari da gina sababbin kwayoyin halitta da kyallen takalma daga gare su. Ta yaya za a hana ragowar ruwa ta jiki?
Menene zai kare mu?
Da farko, mai amfani bitamin ga jikin mutum shine bitamin C, ascorbic acid, abu na musamman. Wasu bitamin za a iya haɗa su a cikin hanji, wasu - suna dauke da irin kayan da ba a kan-kakar kamar nama, hanta da kodan, qwai, madara, kifi, hatsi ... Amma jikin mutum, ko da a cikin buƙata mai buƙata, ba zai iya haifar da bitamin C. An dauke shi ba kawai a cikin kayan shuka, don haka a cikin sanyi, yawancin abincin ya rage. Bugu da ƙari, ascorbic acid yana da matukar damuwa, yana kwance daga dafa abinci, daga zafi, haske, ruwa, oxygen, kusan daga kallo mai kama. Kamar dai dai, bari mu dubi hanyoyin samun bitamin C tare da tausayi.
Wata ila, wannan shine farkon farkon bitamin da ake amfani dashi don jikin mutum, wanda yara sukan koya game da lokacin da muka karanta littattafai game da tafiye-tafiye na duniya, game da Magellan da Columbus. An yi amfani da irin wannan fasalin a cikin wadannan lokuta mai ban tsoro, wato, daga rashin bitamin C. Daga bisani, masu ruwa sun ceci sauerkraut , da ganga wanda suka ɗauki tare da su a kan tafiya.
'Yan tsofaffi daga Jack London na "Bautawar Allah" za su koyi yadda dukkan gari na arewacin ƙwallon zinari ya tsira daga wannan cuta ... dankali .Ya yiwu wata ƙari a cikin labarin, amma ka tuna da wannan samfurin - POTATO .Yana da yawa bitamin C. Abin bakin ciki shine cewa ƙarshen hunturu ne kawai rabin ragowar sun kasance, amma wannan adadin ya kamata a ƙaunace shi a watan Maris, lokacin da kasa da kashi 7 cikin 100 na bitamin ya ɓace a lokacin tafasa dankali, amma har tsawon tsawon sa'o'i 3 na adana dankalin turawa, asarar shayi na ascorbic zai zama kamar 40% inventive tasa.
Dankali da sauerkraut adana wasu adadin amfani da bitamin don jikin mutum a cikin dukan hunturu. Amma ... kadan kadan, musamman ga jiki mai girma. Kuma idan mun yi la'akari da cewa ana amfani da waɗannan kayan lambu ne a cikin abincin yara kawai bayan dafa abinci, to, baza su kasance da bege masu tushe ba.
Abincin abinci
Wannan ita ce hanyar da za a kira abinci wanda ya ƙunshi mai yawa bitamin C kuma zai iya ajiye shi na dogon lokaci.
Rosehip
A cikin m fata mai banƙyama daga 'ya'yan itatuwa, mai amfani da sinadarin mahimmanci don jikin mutum, kuma a cikin jihar da ta fi dacewa ta "aiki" a cikin jiki. A cikin kwayar cutar, ana samun wannan bitamin a cikin unguwa mai amfani da aikin yau da kullum, wanda ya kara shayar bitamin C da tasiri A kantin magani bitamin hadaddun ya ƙunshi ascorbic acid tare da bioflavonoids, hesperidin da kuma na yau da kullum (wani lokaci ake magana a kai a matsayin "citrus salts"). Wani lokaci bitamin C an samar da Bugu da ƙari na daji ceri berries. Amma a cikin sayarwa ta musamman akwai shiri na "bitamin" Camin, wanda aka samo shi daga dextrose na hatsi, duk da haka, bitamin ya zama muni, kuma a wannan yanayin, samfurori na samfurori suna da amfani maras kyau.
Rosehip shine mafi mahimmancin tushen wannan hadadden bitamin. Akwai mai yawa kare da kuma carotene - provitamin A. Me ya kamata in dafa?
Jiko
Zabin Na 1: Wanke wangwaro, sanya a kan wani mai laushi, ta doke ta ruwan zãfi da kuma murkushewa tare da tsintsin itace, zuba a cikin kwandon kwalliya, zuba ruwa mai zãfi (gilashi a kan teburin 1, A cokali na 'ya'yan itace). Kettle kunsa da kuma barin for 1-2 hours. Cikakken jurewa ta ƙare ta hanyar gauze, dumi zuwa jihar da ake so kuma ku bauta maimakon shayi. Jiko na kare kare kuma za'a iya dafa shi cikin kwalban thermos.
Zabin 2: Abincin da aka shirya da kuma bitamin lafiya don jikin mutum, alal misali, furen da aka sanya a cikin enamelware da kuma zuba ruwan zãfi. Rufe murfin da sauri kuma simmer minti 10 a wuri mai zafi. Cire daga zafin rana, ya ci gaba da tsawon sa'o'i 6-8, nau'in.
Rosehip miya da shinkafa da berries
A kai:
1L na kare ya tashi
100 g na cherries ko sanyi
lemun tsami
1 tebur. a spoonful na sitaci
4 teburin. spoons na Boiled shinkafa
5 tebur. spoons na jam
Shiri
A cikin briar infusion, sanya berries, kawo zuwa tafasa, zuba a cikin sitaci narke a cikin ruwan sanyi, tare da sake motsawa kawo zuwa tafasa, sanya jam, lemon zest da kuma refrigerate. Kafin yin hidima, saka 1 tebur. cokali na shinkafa shinkafa.
Buga Bulgarian Sweet
Its 'ya'yan itatuwa ma arziki a da amfani bitamin ga jikin mutum da beta-carotene. Sweet barkono a cikin abun ciki na bitamin C, kamar fure hip, surpasses da sanannun misali - black currant. 100 g daga cikin waɗannan berries tara 200 MG na bitamin C, da kuma 100 g na jan zaki da barkono - kamar 250 MG (!). Ka tuna cewa yau da kullum ana bukatar jikin jaririn a cikin wannan bitamin shine kimanin 60-100 MG. Yayinda barkono ke balaga, maida hankali da bitamin a cikin kwasfan ya kara. Sandar da aka sanya ta da ba ta cika ba ta ƙunshi karin bitamin fiye da jikinta. Kyauta mai ban mamaki a cikin bitamin barkono iri, yana kusa da kaka.
A cikin hunturu, zaki da barkono suna girma a greenhouses. Koda a cikin barkono mai gishiri yana da cikakken bitamin C. Magani bitamin ga jikin mutum yana cigaba kuma a lokacin da canning. Pepper manna - zakara a bitamin a cikin kayan lambu. Ko da mafi kyaun kiyaye bitamin a cikin daskararre barkono barkono. Abin da za a dafa? Ga yara, ruwan 'ya'yan itace ne mafi kyau.
Wannan 'ya'yan itace mai ban sha'awa ne, kuma rabin kwasfan tare da taimakon mai juyer lantarki zai iya samun lita 50-60 na ruwan' ya'yan itace mai dadi. Ga tsofaffi yara da suka rigaya san yadda za su rage abinci, daban-daban salads tare da yankakken yankakken barkono da barkatai daga barkono ɗaya suna da amfani, tare da kayan aiki mai sauki da mai amfani.
Salatin daɗin barkono da kaza
A kai:
100 g Boiled chicken breast
1 yankakken barkono ja
2 tumatir ceri
musaitawa
tsunkule na Basil Basil
Shiri
Hada sinadaran ta hanyar shayar da miya. Don yin shi a kirim mai tsami, saro murfin tafarnuwa, rubbed da gishiri.
Brussels sprouts
Wannan shine ainihin sarauniya a cikin kowane irin kabeji. A cikin 100 grams na Brussels sprouts, 120 MG (!) Daga bitamin C suna kunshe. A cikin nau'in daskarewa, yana da har zuwa 80% na bitamin a cikin kananan kitties, don haka kawai 40 g na daskararre Brussels sprouts ne isa ya cika da ake bukata na makarantar makaranta a cikin wannan bitamin 50%. Beta-carotene a Brussels ta tsiro a cikin 15 (!) Sau da yawa fiye da launin fari ko masu launi, da sau 3 fiye da jan ko korarabi. Darajar Brussels sprouts don abinci mai gina jiki yana da girma sosai har ma a cikin karamin adadin da aka saka wa kayan lambu, dafa, da kabeji ko gwangwani, zai kawo rashin amfani.
Ƙanshin wannan kabeji, musamman ma bayan magani na zafi, yana da mahimmanci. Dukansu wari da dandano sune saboda yawancin magungunan sinadaran da ake kira indoles. Suna da mahimmanci a cikin cewa suna tsayar da wasu carcinogens, suna aiki tare da quercetins da bitamin C da E. Amma wannan ɗanɗanon dandano ba ya son dukkan yara, don haka suna ƙoƙari su "gyara" shi, su rufe shi da ganye da wasu kayan yaji. kwakwalwan da Brussels ke tsiro a cikin bakin ciki na ƙwayar naman alade da ɗauka da sauƙi .Borussel kabeji ne mai arziki da B bitamin, musamman B2.
Kabeji Brussels a miya
A kai:
2/3 faranti na kabeji daskararre
3 tebur. man shanu na tablespoons
2 teburin. spoons na gari
1 gilashin cream
gishiri
Shiri
Kochanchiki brussels sprouts, ba tare da thawing, nutsar da tafasasshen ruwa salted kuma dafa don 6-7 minti. Zubar, kuma a cikin broth, saro da gari, tafasa don mintuna 5, ƙara man shanu, cream, gishiri da zafi. Sanya kabeji cikin wannan miya, dumi shi na minti 8 kuma kuyi aiki tare da miya. Zaka iya yayyafa dillin yankakken sosai, cumin cumin.
Kabeji Brussels soyayyen
A kai:
2/3 farantin kirkirar daskararre
2 teburin. man shanu na tablespoons
gishiri
Sauce:
100 g na dill ganye
50 g coriander
1 tebur. cokali na ruwan 'ya'yan lemun tsami
2-3 ml na saline bayani
kirim mai tsami, gauraye da lokacin farin ciki (dandana)
Shiri
Frozen kochanchiki kabeji tafasa. Sa'an nan ɗauka da sauƙi soya da man shanu da kuma zuba miya. Ganye yankakken gurasar dill da cilantro ta doke a cikin gauraya tare da kirim mai tsami da cream. Ƙara ruwan 'ya'yan lemun tsami da bayani saline, haɗuwa sosai, ƙoƙari kada ku kasance maɗaukaki ko, a sababbin, sabo. Wannan miyaran bitamin yana da amfani a cika kusan dukkanin jita-jita na yara: salads, na farko da na biyu jita-jita.
Yaya muhimmancin bitamin C?
Kare lafiyar jiki, musamman ma yara, daga cututtukan cututtuka masu kama da kwayar cutar, da ƙarfafa tsarin kulawa.
Yana inganta warkar da raunuka, konewa da zub da jini. Yana gaggauta warkar da kyallen takalma a cikin lokaci na baya.
Ya hana samuwar nitrosamines a cikin jiki, abubuwa masu guba wanda ke da halayen carcinogenic. Har zuwa wani har ya rage mummunan nitrates da nitrites.
Kwayoyin da ke amfani dashi ga jikin mutum yana da tasiri mai tasiri, kuma yana taimaka wajen maganin sanyi.
Inganta ɗaukar ƙarfin inorganic. Rage sakamako a kan jiki daban-daban iri allergens. Yana karfafa adhesion da sunadarin sunadarai, don haka ya sa ran rai ya kara.