Phepo ea khaello ea vithamine

Lijo tse nang le thuso bakeng sa khaello ea livithamine

Ho thibela ponahalo ea khaello ea vithamine kapa ho e hlōla, u lokela ho tseba hore na ke lijo life tse nang le livithamine tse itseng. Mona ke lethathamo la lihlahisoa, tse arotsoeng ka lihlopha:

• vithamine A - e ikarabella bakeng sa pono mme e thusa ho thehoeng ha skeleton. Ho e fumana, o hloka ho eketsa lihoete, li-beet, mokopu, nettles, pelepele (e khubelu), li-apricots, poone lijong tsa hau. Ke habohlokoa ho hlokomela hore palmitate (vithamine A) ha e arohane nakong ea phekolo ea mocheso, empa ho molemo, ho hlakile, ho ja meroho le litholoana tse ncha.
• Sehlopha sa vithamine b:- V1 (thiamine) - e ikarabellang bakeng sa tsamaiso ea methapo e bohareng le mekhoa ea metabolism. Thiamine e hlahisa microflora ea mala ka boeona, empa ka tekanyo e nyane haholo bakeng sa 'mele. Ka hona, e le ho lefella bofokoli bona, ho hlokahala hore u je bohobe le lihlahisoa tsa phofo tse entsoeng ka phofo ea koro ea boemo bo phahameng; lijo-thollo, e leng: raese, buckwheat, oatmeal; nama (haholo-holo nama ea kolobe le nama ea khomo); linaoa; linate; yolk ea lehe; tomoso;

  - V2 (riboflabin, ho seng joalo "vithamine ea ho hōla") - e kenya letsoho ho thehoeng ha hemoglobin, e thusa ho tiisa maqeba kapele. E teng ka tomoso, lijo-thollo, lihlahisoa tsa lebese, tlhapi, nama, mahe, meroho e mecha. Mahlaseli a ultraviolet le alkali a na le phello e mpe.

• Vithamine C - e thusa ho loantša mafu a kokoana-hloko. Ho matlafatsa 'mele ka ascorbic acid, ho hlokahala hore u je fragole, litholoana tsa citrus, liapole, sorrel, k'habeche, litapole, li-currants tse ntšo, limela, litlama, pepere e monate, letheka la rose. Tlas'a tšusumetso ea mocheso o phahameng (e leng, nakong ea ho belisoa), vithamine ena e senyeha. Hape, vithamine C e nyenyane e sala litholoana le meroho e omisitsoeng.
• vithamine D ("Vithamine ea letsatsi", calciferol) - e laola ho kenngoa ha calcium 'meleng oa motho. E hlahisoa ke mahlaseli a letsatsi a otlang letlalo. Empa chelete ena ha e lekane bakeng sa 'mele, kahoo ho hlokahala hore u je oli ea tlhapi, tlhapi e khubelu, caviar, botoro, sebete, tranelate e bolila, lebese.
• vithamine e ("Vithamine ea bocha", tocopherol) - e laola mosebetsi oa li-gonads mme e ikarabella bakeng sa ts'ebetso ea ts'ebetso ea mesifa. Ho boloka letlalo le lutse le bile le le monyane nako e telele, ho hlokahala hore o sebelise le ho eketsa yolk ea mahe, oli ea meroho, letheka la rose, spinach, parsley, dill, sorrel ha o lokisa lijana.

Litlhahiso mabapi le mokhoa oa ho boloka lijo hore li-vithamine li se ke tsa senngoa

1. 1 Boloka lijo sebakeng se pholileng, se lefifi.
2. 2 Se ke oa boloka meroho, litholoana, makhasi a matala ka metsing nako e telele.
3. 3 Se ke oa tlohela khanya ea letsatsi kapa ea fluorescent.
4. Ha ua lokela ho seha le ho ebola meroho le litholoana pele ho nako (mohlala, ho ebola litapole mantsiboea - livithamini tsohle li lahleha bosiu bo le bong).
5. 5 Lijana tsa nama le tlhapi li apehiloe hantle ka ho fetisisa ka sleeve ea ho baka kapa foil.
6. 6 Se ke oa tšela metsi ao lijalo tsa 'ona li neng li kolobisitsoe ka oona, empa u a sebelise ho pheha lijana tse chesang (hape e na le livithamini tse ngata).
7. 7 Kamehla u boloke likomkomere le k'habeche ka tlas'a mojaro le brine. Ha u li ntša ka nkhong, pele u e ja, ha ho na lebaka la hore u li hlatsoe ka tlasa metsi (pepeta makhasi a k'habeche ho tsoa ho lero).
8. 8 Ha u thella, u se ke ua qoelisa nama ka metsing ho khutsufatsa nako.
9. 9 Kenya meroho le nama bakeng sa ho pheha feela ka metsing a belang.
10. Leka ho se boloke lijana nako e telele (ho molemo ho li ja hang-hang), khaola lisalate pele u li sebelisa (haeba u lebelletse baeti, bonyane u se ke ua kenya letsoai, pepere 'me u behe salate pele e fihla) .

Mekhoa ea batho ea ho hloka vithamine

Har'a batho, tsela e atileng ka ho fetesisa ea ho loants'a khaello ea vithamine ke li-teas tse matlafalitsoeng, li-tea tsa litlama le ts'ebeliso ea litholoana le meroho e kopaneng hantle.

• Beha li-prunes tse 5, lifeiga tse 3, liapole tse 2 tse mahareng, li-wedge tse 2 tsa sirilamunu le liapolekose tse 3 ka pitseng ea metsi. Pheha sete eohle ea litholoana ka mocheso o tlase bakeng sa metsotso e 7-12. Ja lijo tsa hoseng le moro ona.
• Nka letheka la rosa, lingonberries, makhasi a nettle (e lokela ho ba ka bongata: 3 ho ea ho 2 ho isa ho 3). Kopanya. Noa joalo ka tee makhetlo a mararo ka letsatsi.
• Tee ea Viburnum e na le phello ea tonic le e tsosolosang. Nka ligrama tse 30 tsa monokotsoai oa viburnum, tšela halofo ea lilithara tsa metsi, beha mollo, e ke e phehe. Tsitlella lihora tse 2. Seno sena se lokela ho nooa hoseng le mantsiboea, limililitha tse 100 ka 'ngoe. Tee ea Rowan e na le thepa e tšoanang.Ts'ebeliso ea batho ba nang le khatello e tlase ea mali ea haneloa.
• Ha ho phekoloa khaello ea vithamine, pheko ea bohlokoahali ke moro oa coniferous. E le ho e lokisetsa, o hloka ho nka linale tsa coniferous kapa phaene, o li khaole likotoana tse nyane. Li kenyeletse metsing (ho lokela ho ba le metsi a mang makhetlo a mabeli). Apara mocheso o tlase, kamora ho belisoa, tlohela metsotso e 2. Sefa, noa letsatsi lohle.
• Nka lehe la 1, arola lehe ho yolk, eketsa lero la lemone kapa la lamunu le ligrama tse 15 tsa mahe a linotši ho yolk. E amohetsoe ho ja hoseng ho fapana le lijo tsa hoseng.
• Nka litekanyo tse lekanang (1 ho isa 1 ho isa 1) koro, harese, oatmeal. Senya kahare ea kofi kapa tafoleng ka seretse, tšela metsi a chesang (bakeng sa thispone e le 'ngoe ea motsoako ho lokela ho ba le limililitara tse 1 tsa metsi). E ke e riteloe lihora tse peli. Sefa ka cheesecloth. Noa ha u fokola, u tsekela, hammoho le mahe a linotši.
• Nka lemone e le 'ngoe' me ue tšele metsing a belang metsotso e seng mekae ho nolofatsa. E fumane. Se ke oa ebola. Grate kapa phenya ka grinder ea nama. Kenya oli e nyane, likhabapo tse 4 tsa mahe a linotši. Kopanya tsohle hantle ho fihlela li boreleli. Ja ka tee.
• Bakeng sa likhalase tse 5 tsa metsi, nka khalase e le 'ngoe ea habore. Apara khase, pheha ho fihlela jelly ea metsi. Sefa. Eketsa palo e lekanang ea lebese le phehiloeng ho metsi a hlahisoang (o ka eketsa lebese le tala). Kenya ligrama tse 150 tsa mahe a linotši. Noa decoction e joalo ea lilithara tse 65-100 makhetlo a mararo ka letsatsi.
• Nka oats 'me u kenye metsi a mang makhetlo a mararo. Tlohela ho fa lihora tse 24 mocheso oa kamore. Khatello. Boloka infusion e hlahisoang sebakeng se batang (haholo-holo sehatsetsing). Futhumala pele u noa, noa limililitha tse 50 ka nako metsotso e 20 pele u ja. Palo ea mekete ke 3-4.

Lijo tse kotsi le tse kotsi bakeng sa khaello ea livithamine

Lijo tse "sa pheleng" tse kotsi ka ho fetesisa haeba ho na le avitaminosis, e sa faneng feela ka livithamini le li-microelement tse nang le thuso, empa hape e thibela ho ts'oaroa ha bona ka lijo tse tloaelehileng tse phetseng hantle.

Lihlahisoa tse joalo li kenyelletsa:

• lino tse tahang;
• li-chip, li-crackers;
• lijo tse halikiloeng;
• boroso, eseng lisoseje tse iketselitsoeng;
• lijo tsa makotikoting;
• mayonnaise le lijo tse bobebe tse fapaneng tsa lebenkeleng;
• lihlahisoa tse nang le "E" coding;
• margarine, li-spreads, lihlahisoa tsa lebese le nama ea setho, le lijo tse ling tse nang le mafura a trans.

Phepo ea mafu a mang: