Mapindu a letesi 9, mitundu ndi momwe mungagwiritsire ntchito (ndi maphikidwe)

Zamkati

• 1. Amakonda kuchepa thupi
• 2. Zimathandiza kuchepetsa shuga m'magazi
• 3. Amakhala wathanzi m'maso
• 4. Kuteteza kukalamba msanga
• 5. Kusamalira thanzi la mafupa
• 6. Kuteteza kuchepa kwa magazi m'thupi
• 7 Amathandiza kulimbana ndi vuto la kugona
• 8. Ali ndi antioxidant kanthu
• 9. Kulimbana ndi kudzimbidwa
• Mitundu ya letesi
• Zambiri zaumoyo
• Momwe mungagwiritsire ntchito
• Maphikidwe ndi letesi
• 1. Chozungulira cha letesi
• 2. Saladi ya letesi
• 3. Tiyi wa letesi
• 4. Msuzi wa letesi ndi apulo

Letesi ndi ndiwo zamasamba zokhala ndi michere yambiri komanso ma antioxidants omwe amayenera kuphatikizidwa pazakudya za tsiku ndi tsiku chifukwa zimatha kubweretsa zabwino zingapo, monga kuchepa thupi, kukonza thanzi la m'mimba ndikuwongolera kuchuluka kwa shuga m'magazi. Izi zimaperekedwa ndi michere komanso michere yomwe imapezeka mu letesi, monga vitamini C, carotenoids, folates, chlorophyll ndi phenolic mankhwala.

Zomera izi zitha kugwiritsidwa ntchito m'masaladi, pokonza timadziti kapena tiyi, ndipo zimatha kubzalidwa mosavuta zikafuna mphika wawung'ono, kuwala kwa dzuwa ndi madzi kuti zikule.

Kugwiritsa ntchito letesi nthawi zonse kumatha kubweretsa zotsatirazi:

1. Amakonda kuchepa thupi

Letesi ndi masamba omwe alibe ma calories ochepa ndipo ali ndi michere yambiri, yomwe imalimbikitsa kumverera kokhuta ndikukonda kuchepa thupi.

2. Zimathandiza kuchepetsa shuga m'magazi

Ulusi womwe umapezeka mu letesi umapangitsa kuti kuyamwa kwa chakudya m'matumbo kuzengereke pang'ono, kuteteza kufulumira kwa shuga wamagazi motero, ndi njira yabwino kwambiri kwa anthu ashuga kapena omwe amadwala matenda ashuga.

3. Amakhala wathanzi m'maso

Letesi ili ndi vitamini A wambiri, micronutrient yofunika kwambiri yothanirana ndi thanzi lamaso, kupewa xerophthalmia ndi khungu khungu, kuphatikiza popewa kuchepa kwa macular komwe kumakhudzana ndi ukalamba.

4. Kuteteza kukalamba msanga

Chifukwa cha mankhwala a antioxidant, kumwa letesi kumathandiza kuteteza khungu pakhungu lomwe limawonongedwa ndi zopitilira muyeso zaulere. Kuphatikiza apo, imapatsa vitamini A ndi vitamini E, zomwe zimateteza khungu kumazira a dzuwa, komanso vitamini C, yomwe ndi yofunika kwambiri pakachiritso ndikupanga kolagen m'thupi, motero kumathandizira kupanga makwinya.

Letesi imakhalanso ndi madzi ambiri, omwe amathandiza kuti khungu lizisamalidwa bwino.

5. Kusamalira thanzi la mafupa

Letesi imakhala ndi mchere wochuluka monga calcium ndi phosphorous, zomwe zimakhudzana ndi mapangidwe a mafupa.Kuphatikiza apo, imakhalanso ndi magnesium yomwe ndi gawo la mayamwidwe a calcium ndi njira yokometsera, chifukwa imapondereza momwe timadzi timayimbidwe timene timayambira.

Kuphatikiza apo, masambawa amakhalanso ndi vitamini K, yomwe imakhudzanso kulimbitsa mafupa.

6. Kuteteza kuchepa kwa magazi m'thupi

Chifukwa imakhala ndi folic acid ndi iron, kumwa letesi kumathandizanso kupewa ndi kuchiza magazi m'thupi, chifukwa awa ndi mchere wokhudzana ndi kupangika kwa maselo ofiira. Chifukwa cha mtundu wachitsulo womwe letesi imapereka, ndikofunikira kuti zakudya zomwe zili ndi vitamini C nawonso zimadyedwa kuti kuyamwa kwamatumbo kuyanjidwe.

7 Amathandiza kulimbana ndi vuto la kugona

Letesi imakhala ndi zinthu zomwe zimathandizira kuchepetsa kupsinjika ndi kusangalatsa kwa dongosolo lamanjenje, zomwe zimathandiza kulimbana ndi tulo ndikupangitsa munthu kugona mokwanira.

8. Ali ndi antioxidant kanthu

Letesi imakhala ndi ma antioxidants ambiri, popeza imakhala ndi vitamini C, carotenoids, folates, chlorophyll ndi phenolic mankhwala, omwe amaletsa kuwonongeka komwe kumachitika chifukwa cha ma radicals omasuka kumaselo, chifukwa chake, kugwiritsa ntchito nthawi zonse kumathandizira kupewa matenda, kuphatikiza khansa.

9. Kulimbana ndi kudzimbidwa

Chifukwa ili ndi michere yambiri ndi madzi, letesi imathandizira kukulira kwa kukula kwa ndowe ndi madzi ake, zomwe zimapangitsa kutuluka kwake ndikukhala njira yabwino kwambiri kwa iwo omwe adzimbidwa.

Mitundu ya letesi

Pali mitundu yambiri ya letesi, yoyamba ndi iyi:

• Americana kapena Iceberg, yemwe amadziwika kuti ndi wozungulira komanso masamba obiriwira;
• Lisa, momwe masamba ake amakhala osalala komanso osalala;
• Crespa, yomwe imakhala ndi masamba osasunthika kumapeto, kuwonjezera pokhala yosalala komanso yofewa;
• Wachiroma, momwe masamba ake ndi otakata, otalikirapo komanso opindika komanso obiriwira mdima;
• Pepo, yomwe ili ndi masamba ofiirira.

Mitundu ya letesi ili ndi katundu wofanana, ndipo pakhoza kukhala kusiyanasiyana kwa kuchuluka kwa michere, kuphatikiza kusiyanasiyana kwa kapangidwe, utoto ndi kununkhira.

Zambiri zaumoyo

Tebulo lotsatirali likuwonetsa kapangidwe ka zakudya mu 100 g wa letesi yosalala ndi yofiirira:

Momwe mungagwiritsire ntchito

Kuti mupeze zabwino zonse za letesi yomwe yatchulidwa pamwambapa, tikulimbikitsidwa kuti tidye masamba osachepera 4 a letesi patsiku, makamaka ndi supuni 1 yamafuta azitona, chifukwa chotheka kuwonjezera mphamvu yake ya antioxidant, komanso kukhala gawo chakudya chopatsa thanzi komanso chopatsa thanzi.

Letesi amathanso kuwonjezeredwa m'masaladi, timadziti ndi masangweji, ndipo amayenera kusungidwa m'firiji kuti asunge folic acid ndi vitamini C.

Kuti masamba asunge nthawi yayitali, gwiritsani ntchito chidebe chokhala ndi chivindikiro ndikuyika chopukutira kapena chopukutira pansi ndi pamwamba pa beseni, kuti pepalalo litenge chinyezi kuchokera m'masamba, kuti azikhala motalikirapo. Kuphatikiza apo, mutha kuyikanso chopukutira pakati pa pepala lililonse, kukumbukira kusintha pepalalo mukakhala chinyezi kwambiri.

Maphikidwe ndi letesi

Otsatirawa ndi maphikidwe osavuta komanso athanzi ndi letesi:

1. Chozungulira cha letesi

Zosakaniza:

• Masamba 6 a letesi yosalala;
• Magawo 6 a minas tchizi kapena kirimu wa ricotta;
• 1 kakang'ono grated karoti kapena ½ beet.

Msuzi

• Supuni 2 zamafuta;
• Supuni 1 yamadzi;
• Supuni 1 ya mpiru;
• Supuni 1/2 ya mandimu;
• Mchere ndi oregano kulawa.

Kukonzekera akafuna

Ikani kagawo ka tchizi, ham ndi supuni 2 za karoti grated patsamba lililonse la letesi, mukugudubuza tsambalo ndikulimata ndi zotsukira mano. Gawani masikonowo mu chidebe, sakanizani zosakaniza zonse za msuzi ndikuwaza pamakinawo. Pofuna kuti mpukutuwo ukhale wathanzi kwambiri, mutha kuwonjezera nkhuku yochepetsedwa pakudzazidwa.

2. Saladi ya letesi

Zosakaniza

• Letesi 1;
• 2 kaloti grated;
• Beet wothira 1;
• Phwetekere 1 wopanda khungu komanso wopanda mbewu;
• Mango wawung'ono 1 kapena 1/2 mango wamkulu wodulidwa mu cubes;
• Anyezi 1 amadulidwa mu magawo;
• Mafuta a azitona, viniga, mchere ndi oregano kulawa.

Kukonzekera akafuna

Sakanizani zosakaniza zonse ndi nyengo ndi mafuta, viniga, mchere ndi oregano. Saladi iyi imatha kukhala ngati mbale yodyera kapena yoyambira pachakudya chachikulu, kuthandizira kukulitsa kukhuta ndikukhalitsa kuyamwa kwa chakudya ndi mafuta m'matumbo.

3. Tiyi wa letesi

Zosakaniza

• Masamba a letesi 3 odulidwa;
• 1 chikho cha madzi.

Kukonzekera akafuna

Wiritsani madzi ndi masamba a letesi kwa mphindi zitatu. Ndiye unasi ndi kumwa izo ofunda usiku kulimbana ndi tulo.

4. Msuzi wa letesi ndi apulo

Zosakaniza

• Makapu awiri a letesi;
• 1/2 chikho cha apulo wobiriwira wobiriwira;
• 1/2 cholizira ndimu;
• Supuni 1 ya oats wokutidwa;
• Makapu atatu a madzi.

Kukonzekera akafuna

Sakanizani zosakaniza zonse mu blender ndi kumwa 1 chikho cha madzi ozizira.