Vitamin C
Qhov kev txiav txim ntawm ascorbic acid yuav muab piv nrog kev txhaj tshuaj ntawm cov hluas. Nws txo tus nqi ntawm cov dawb radicals uas yog tsim nyob rau hauv lub cev nyob rau hauv feem ntawm tshav ntuj thiab cua pa phem, thiab yog ib tug muaj tseeb tus cawm seej ntawm niam thiab me nyuam nyob rau hauv ib tug megalopolis. Yuav ua li cas kom tau nws? Boil ob peb broccoli, ua ib tug zaub xam lav ntawm cabbage, kua txob Sweet, txiv lws suav thiab parsley, thiab dessert, Cherry los yog dub currant.
Vitamin H (biotin)
Lub luag hauj lwm rau moistening kohsi. Nws deficiency tuaj yeem cuam tshuam qhov kev loj hlob ntawm anemia, seborrheic dermatitis, nce cov plaub hau poob, muab nkees saib, mob thiab pallor ntawm daim tawv nqaij. Yuav ua li cas kom tau nws? Biotin ntau tshaj nyob rau hauv dawb cabbage thiab cauliflower, taum thiab ntsuab peas. From berries thiab txiv hmab txiv ntoo yog cov zoo apples, strawberries thiab melon.
Vitamin E
Nws yog ib qho tsim nyog kom rov qab cov ntaub so ntswg thiab tiv thaiv lawv ntawm qhov teeb meem ntawm thaj chaw. Koom tes hauv cov synthesis of collagen thiab elastin, tiv thaiv cov tsos ntawm wrinkles. Thiab kev txhim kho cov ntshav, ua kom muaj kev noj qab haus huv ua rau kuv niam thiab pab kom me nyuam muaj ntshav txaus. Yuav ua li cas kom tau nws? Lean rau cov nplooj ntsuab pom thiab tsis txhob nettle nrog dandelion - siav los ntawm lawv cov tais diav hauv vitamin E. Noj apples nrog cov noob thiab ua cov tshuaj yej los ntawm cov txiv hmab txiv ntoo nrog cov pob hips.
Qaws ntawm lettuce nplooj
• 5-6 loj tuaj yeem tawm F 150 grams ntawm cov tshij cheese
• 100 g ntawm champignons
• 5 g ntawm cov txiv ntseej
• 1 tbsp. l. zaub roj
Champignons txiav rau hauv cubes thiab Fry kom txog thaum Golden nyob rau hauv zaub roj. Olives txiav rau hauv ib ncig. Sib tov cheese, kib champignons thiab tau cov txiv ntseej. Rau txhua nplooj ntoos lettuce, muab ib co ntawm cov stuffing. Ntsia lawv rau hauv qaws thiab ruaj ntseg nrog tus pas txhuam hniav.
Vitamin D
Pab rov qab kho cov tawv nqaij ntawm leej niam thiab faib tus me nyuam lub hlwb, cia kom tsis txhob muaj qhov hnyav tsawg. Txhim kho txoj hnyav thiab lub cev ntawm cov ntaub so ntswg, pab tua cov kab ua pob, ua rau kev laus zuj zus. Yuav ua li cas kom tau nws? Ua noj lauj kaub tais diav - los ntawm cov kua qaub liab, liab txiv lws suav, ntsuab dos thiab qab zib peppers ntawm tag nrho cov xim. Thiab generously siv tshuaj ntsuab - los ntawm parsley thiab Mint rau sorrel thiab SAGE.
Gazpacho
• 10 txiv lws suav loj loj
• 3 qucumbers
• 2 qab zib peppers
• 4 qoob loo ntawm qej
• 4 daim khob cij dawb
• 1 loj dos 9 100 ml txiv roj roj 2 tbsp. l. wine vinegar
• 1 tbsp. l. loj ntsev pawg ntawm parsley
• dej txias, kua txiv lws suav
Ntsev thiab qej rastolkite nyob rau hauv ib tug mortar, ntxiv tawg qhob cij thiab txiv ntseej roj. Do rau ib homogeneous taub hau. Cia nws brew rau 1-1.5 xuab moos. Finely chop dos thiab ncuav vinegar. Txiv lws suav scald, tshem tawm cov tev thiab tshem tawm cov noob. Ncuav cov kua txob qab zib rau hauv qhov cub hauv qhov cub kom txog 200 ° C rau 7-8 feeb. Tshem tawm thiab tom qab 5 feeb tshem tev thiab tshem tawm cov noob. Tev lub dib ntawm daim tawv nqaij. Txiav qhov parsley tawm loj. Muab tag nrho cov khoom xyaw rau hauv rab riam (dos ua ke nrog vinegar) thiab chop. Npaj lub kua zaub hauv lub tub yees rau 5-6 teev.
Vitamin K (phylloquinone)
Pab txo qhov mob thiab o ntawm daim tawv nqaij, uas yog qhov tshwj xeeb tshaj yog nyob rau lub caij ntuj sov. Yuav ua li cas kom tau nws? Nyob rau hauv kev tshawb ntawm cov khoom zoo, mus rau ntsuab tsos nqaij daim tawv. Cov feem ntau nplua nuj nyob rau hauv vitamin K ntsuab nplooj, ntsuab txiv lws suav, Brussels sprouts, nettle.
Kua soufflé
• 2 lub hauv paus loj ntsuab
• 150 g ntawm tsev cheese
• 2 tbsp. l. qaub cream
• qe qe ntawm qe
• 2 tbsp. l. piam thaj 3 g butter
• 3 tbsp. l. hmoov qab zib
Peel txiv apples los ntawm daim tawv nqaij thiab cov noob thiab txiav rau hauv cubes. Sib tov lawv nrog qab zib thiab muab tso rau hauv hluav taws. Kav tsij nco ntsoov, coj mus rau ib lub rhaub thiab tshem tawm ntawm lub phaj. Cottage cheese whisk nrog qaub cream thiab muab tso rau hauv ib daim ntawv greased. Sab saum toj nrog apples. Sprinkle lub soufflé nrog hmoov qab zib thiab muab tso rau hauv qhov cub, rhuab kom 160 ° C rau 30 feeb. Npaj noj mov, yog hais tias Desired, decorate nrog whipped cream. Haus dej, tsis muaj roj. Nws cleanses lub cev ntawm co toxins, kev txhim kho cov metabolism. Qhov no yuav pab muab cov tawv nqaij noj qab haus huv thiab qhov tsim nyog yuav tsum tau noo. Dietitians qhia kom haus li 8 khob dej ntshiab ib hnub, tshwj xeeb tshaj yog nyob rau hauv cov huab cua kub. Tab sis nco ntsoov hais tias nyob rau hauv peb lub trimester, kom tsis txhob edema, koj yuav tsum tau txo tus nqi ntawm haus drunk 1.2-1.5 liv.
Tsis nco qab txog mayonnaise refuellings
Lub caij nplooj ntoos hlav zaub xam lav generously dej zaub roj - nyob rau hauv sunflower ntau ntawm vitamin E, txiv ntseej thiab linseed yog nplua nuj nyob rau hauv unusually useful monounsaturated fatty acids. Lub luag haujlwm ntawm cov rog zoo yog qhov nyuaj tshaj. Lawv tsis tsuas pab cov tshuaj muaj txiaj ntsim ntawm vitamins A, D thiab E los ntawm cov khoom noj zaub mov, tab sis kuj tseem ceeb rau moisturizing thiab elasticity ntawm daim tawv nqaij, noj txiv hmab txiv ntoo ntau dua. Raws li tus neeg muag khoom ntawm cov tshuaj tua kab mob antioxidants, lawv yuav muab daim tawv nqaij ua kom muaj pa taws thiab txias. Pab zaub tsis zoo li lub garnish, tab sis raws li ib lub ntsiab tais. Lawv muaj ntau yam zoo microelements, complex carbohydrates thiab fiber. Cov tshuaj no yog qhov tseem ceeb rau kev khiav haujlwm ntawm txhua lub cev lub cev thiab nws txoj kev huv. Nco ntsoov tias carbohydrates nyob rau hauv koj cov zaub mov yuav tsum yog plaub zaug ntau dua proteins thiab cov rog. Fiber sib cav nrog dullness thiab unhealthy complexion, normalizing lub chaw ua hauj lwm ntawm intestine. Tiv thaiv daim tawv nqaij ntawm lub hnub, thiab chaw pib los ntawm kev tsim cov pigment me ntsis thiab yees duab nrog cov khoom siv nrog beta-carotene (xim liab-daj) thiab selenyum (sunflower noob).
Tso:
Cov khoom noj uas muaj ntau yam tsiaj - nws cuam tshuam qhov tso pa tawm ntawm cov qog sebaceous; cov zaub mov kub heev - tuaj yeem ua rau liab; khoom qab zib, ncuav pastries thiab qab zib qab zib - ua rau khaus qhov tawv nqaij; abundance ntawm qab zib - ua pob ua pob; muaj zog tshuaj yej thiab kas fes: cov caffeine uas muaj nyob rau hauv lawv ua rau lub cev qhuav dej, ua rau lub pob txha tawg, o thiab o. Cov tshuaj yej yog qhov zoo tshaj plaws rau haus herbal.