Ukugcina impilo ngesikhathi sikashukela kubandakanya ukudla. Ukudla kuqeda ukudla okuningi okujwayelekile, okuphoqelela ukuqamba kahle ukudla, kufundwa ukwakheka kwemikhiqizo. Ngabe isibindi singaba yingxenye yalokhu kudla? Inani lokudla nokwakheka kwamakhemikhali komkhiqizo kuzophendula lo mbuzo.
Isibindi senkomo
Umkhiqizo uqukethe amanzi angama-70%, ngenkathi unenani eliphakeme lokudla okunempilo ngenxa yokuqukethwe kwezinto ezilandelayo:
- Vitamin A (8.2 mg);
- Vitamin B1 (0.3 mg);
- Vitamin B2 (2.19 mg);
- Vitamin B5 (6.8 mg);
- Vitamin B9 (240 mcg);
- Vitamin B12 (60 mcg);
- Vitamin C (33 mg);
- Vitamin D (1,2 mcg);
- Vitamin PP (13 mg);
- I-Potassium (277 mg);
- Magnesium (18 mg);
- I-Sodium (104 mg);
- I-Iron (6.9 mg);
- I-Copper (3800 mg).
Amagremu ayi-100 womkhiqizo enza isidingo sansuku zonke samavithamini A, B2, B4, B5, B12, cobalt, ithusi kanye ne-molybdenum.
Kunzima emzimbeni ukuthola amaminerali ekudleni, kepha esibindini anefomu elisebenzayo lezinto eziphilayo elenza kube lula ukugaya. Isibindi senkomo ingumkhiqizo wokudla, futhi i-allergenicity yayo ephansi iyakuvumela ukuba ifakwe ngisho nasekudleni kwengane yokuqala. Isibindi senkomo asivunyelwe kuphela, kepha sinconyelwe nokuthi sisetshenziswe kushukela kanye nezinye izifo ezingamahlalakhona.
Ngezinhlobo ezithile zokucutshungulwa, isibindi siphulukana nezinto zalo ezizuzisayo nokunambitha. Ukulungiselela okufanele kuzosindisa lezi zakhiwo. Uhlobo 2 lwesifo sikashukela, isibindi senyama yenkomo mhlawumbe sinesikhwanyana noma usile. Ngaphambi kokuthi uqale ukupheka, faka isibindi ebisini isikhathi esingamahora ayi-1.5, lokhu kuzolisusa ngemuva kwemifino ebabayo bese kuyinika ukuthambisa.
Ukupheka kwesibindi senkomo sikashukela
Isibindi pate
Amagremu angama-400 wesibindi anqunywa aba izingcezu ezi-4 ezifanayo futhi abilisiwe emanzini imizuzu emi-4. I-anyanisi oqoshiwe kahle kanye nopelepele kuthosiwe epanini kawoyela womnqumo. Isibindi esiphelile sidluliswa nge-grinder yenyama bese kufakwa imifino ethosiwe.
Isibindi ku-utamatisi usoso
Susa yonke imithambo esiqeshini esikhulu sesibindi, uhlukanise ube yimichilo emikhulu. Fry emafutheni omnqumo okwemizuzu engu-4.
Kwesoso: hlanganisa 1 inkomishi yamanzi nezinkomishi ezi-2 zokunamathisela utamatisi, usawoti. Thela inhlanganisela ephumela kwisibindi othosiwe, ibilise emlilweni ophansi kuze kuphekwe.
Isibindi senkukhu
Isibindi senkukhu sifakwa ekudleni kwesifo sikashukela - asiphansi ezimpahla ezizuzisayo zenyama yenkomo. Amagremu ayi-100 womkhiqizo ongahluziwe uqukethe:
- Vitamin A (12000 mcg);
- Vitamin B2 (2.1 mg);
- Vitamin B4 (194.4 mg);
- Vitamin B9 (240 mcg);
- Vitamin B12 (16.5 mcg);
- Vitamin C (25 mg);
- IVithamini PP (13.4 mg);
- I-Potassium (289 mg);
- I-calcium (15 mg);
- Magnesium (24 mg);
- I-Sodium (90 mg);
- I-phosphorus (268 mg);
- I-Copper (386 mcg).
Amagremu ayi-100 womkhiqizo enza isidingo sansuku zonke samavithamini A, B2, B12, iron, cobalt kanye ne-selenium.
Isibindi senkukhu akufanele sibe namaqhubu, sibe ne-light or rusty hue. Ingaphezulu kufanele limbozwe ngefilimu ecwebezelayo. Isibindi senkukhu asinalo iphunga elishiwoyo, alifani nenyama yenkomo.
Ukulungiselela: isibindi akufanele sithosiwe noma siphekwe ngaphezu kokushisa okuphezulu imizuzu engaphezu kwemi-5. Fry it ngokushesha epanini imizuzu engu-3-5 bese ungeza esitsheni esisehlangothini. Ukuhlobisa kulungiswa kahle ngokwehlukile ukugwema ukubonakaliswa okushisa okuhlala isikhathi eside nokulahleka kwezakhiwo ezizuzisayo.
Isifo Sikashukela Sesibindi Sikashukela
Isibindi sesibindi senkukhu
Isibindi ukukhipha imithambo, uthathe izingcezu ezincane. Ngokwehlukana, gazinga u-anyanisi ku-bhotela, engeza isibindi ku-anyanisi, gazinga imizuzu emi-5. Thela ingilazi kakhilimu omuncu ongenawo amafutha noma i-kefir bese ibila imizuzu engu-10 ngaphezulu kokushisa okuphansi.
I-Mushroom Stew
Sika isibindi sibe ngama-cubes, gazinga phezu kokushisa okuphezulu imizuzu engama-3-5. Sika amakhowe, engeza wezipuni ezi-2 kafulawa, gazinga no-anyanisi bhotela. Faka isibindi kumakhowe, uthele ingilazi yamanzi, imizuzu kuze kuthambe.
Isibindi se-Cod
Isibindi se-Cod singafakwa ekudleni kwesifo sikashukela sohlobo 2. Umkhiqizo ubhalwe ngesibindi okusemathinini, amagremu ayi-100 womkhiqizo uqukethe:
- Vitamin A (4400 mcg);
- Vitamin B (0.41 mg);
- Vitamin D (100 mcg);
- Vitamin E (8.8 mg);
- Vitamin PP (2.7 mg);
- Magnesium (50 mg);
- I-Sodium (720 mg);
- I-Cobalt (65 mcg);
- I-Copper (12500 mcg);
- IMolybdenum (14 mcg).
Isidingo sansuku zonke sevithamini A, D, cobalt ne-zethusi siyenziwa kabusha.
Ukukhethwa kwekhodi ye-cod yekhwalithi ukutadisha ukwakhiwa - isibindi, usawoti kanye nezinongo. Izithako ezingeziwe ngesimo samafutha noma izithako zokugada zibonisa umkhiqizo osezingeni eliphansi. Amafutha emvelo atholwe ngumkhiqizo kufanele akhanye ngombala. Umbala omnyama wejusi ungumphumela wokwelashwa okushisa, ngemuva kwalokho isibindi sithola ukunambitheka okubabayo.
Esikhathini sikashukela, isibindi se-cod sisetshenziswa njengesengezo kwizitsha eziseceleni noma amasaladi ngenani elingeqi kuma-gramu angama-40 ngosuku.
Cod kwesibindi zokupheka sikashukela
Isaladi 1
Bilisa amaqanda ama-3 enkukhu, uthathe ama-cubes. Sika upelepele wensimbi omusha, u-anyanisi, amakhambi ukunambitha - dill, iparsley. Hlanganisa konke bese ungeza isibindi se-cod, unakekele ukuthi ungalimali. Njengengubo yokugqoka, isipuni ezingama-3-4 samafutha omnqumo afanelekile.
Isaladi 2
Sika utamatisi omkhulu ama-2, engeza u-anyanisi, upelepele omnandi. Beka isibindi se-cod ngaphezulu nososo lwakho. Cindezela amaconsi ambalwa kalamula phezulu.
Izinzuzo kanye nokulimala kwesibindi kushukela
Noma yisiphi isibindi siqukethe inani elikhulu lamavithamini anconyelwa isifo sikashukela - amavithamini A neqembu B. Ukungena kwawo emzimbeni kubangela ukwesekelwa kokugomela, ukukhula kwamaseli anempilo, nombono ongcono.
Ukusetshenziswa kaningi kwanoma yimuphi umkhiqizo, noma okuwusizo njengokufana nesibindi kubangela ukonakala enhlalakahleni. Ihlotshaniswa ne-hypervitaminosis, ubuthi obunamaminerali, osiza kuphela kumithamo ethile. Izimpawu zokudakwa zihlukahlukene ngevithamini ngayinye nangamaminerali. Izimpawu ezilandelayo zimpawu zika-Vitamin A no-B ubuthi: ukomiswa nokulunywa kwesikhumba, ukulahlekelwa izinwele, izinhlungu ezihlangene, isicanucanu, ukugabha.
Izimpawu zokudakwa ngamaminerali ziyingozi enkulu nangokwengeziwe. Nge-overdose ye-potassium, abantu bahlushwa imizwa yokwanda, ukukhathala, isigqi senhliziyo kuyaphazamiseka, umfutho wegazi wehla. Ukudakwa kwe-Iron kubangela ubuhlungu besisu, ukuqunjelwa, ukugabha nomkhuhlane.
Umzimba womuntu uhlinzeka ngamathuba okuhoxa okuzimele kwamavithamini namaminerali ngokweqile, kodwa ngezifo ezingamahlalakhona kanye nokugomela okungatheni, la mathuba ancishisiwe.
Ukudla njalo kwesibindi kuphakama ngengozi ku-cholesterol. Asebekhulile abanconywa ukuthi bafake isibindi ekudleni okuhlala njalo ngenxa yokuqukethwe kwezinto eziphuma emzimbeni.
