Sithanda ukuthetha malunga nendlela ezimbalwa iivithamini eziqulethe ngayo imveliso ekhoyo - ihlabathi epholileyo, i-GMO, izongezo zamakhemikhali, izichumisi, ukulima okutsalwa komhlaba, kunye nokunye okuninzi, zonke ezi zijika zijwayelene nobomi bethu bemihla ngemihla. Hayi, ngokuqhelekileyo sithenga iimveliso eziqukethe amavithamini ambalwa kunokuba zinokuba nazo. Kodwa amaxesha amaninzi amavithamini kunye nezondlo ekudleni siyazichitha. Emva koko, sinokucinga ngakumbi ngentsingiselo yokutya, kunokuba kugcinwe okona kubaluleke kakhulu - ukuveliswa kwe-vitamin.
Umbuzo wendlela yokulondoloza iivithamini ekudleni, ngelanga, lifanelekileyo. Emva koko, ukucebisa ukutya kwakho kunye namavithamini, kuvela, akunzima.
Ukwabiwa kwemveliso
Into yokuqala ofuna ukuyifumana malunga nemithetho yokugcina iivithamini ekudleni kukuhlulwa kwazo. Kukho imveliso yokugcina ixesha elide kunye nemveliso etshabalalayo. Iqela lokuqala liquka iimveliso eziqukethe ubuncinci bamanzi:
- umgubo;
- macaroni;
- zokutya;
- ushukela;
- ioyile yemifuno.
Okwesibini, iimveliso ezinomxholo ophezulu wamanzi:
- imifuno;
- siqhamo;
- amajikijolo;
- inyama;
- maqanda;
- ubisi.
Amanzi amaninzi kwimveliso, ngokukhawuleza ukuphanga. Ukuqhubela phambili kule nto, kunokugqitywa ukuba "izitokisini zemini yamvula" ngendlela yeendawo zokungcwatywa kunye neendawo zokugcina, ungenza kwimveliso yeqela lokuqala, kodwa kungekhona yesibini.
Kwiimveliso zihlala zikhona ngokwenyama, eziphilayo, iinkqubo zeekhemikhali, ezikhokelela, ngenxa yoko, umonakalo wazo. Ukucoca, ukugcinwa, ukukhethwa, ukucwina, ukumisa ngokukhawuleza le mpendulo, kodwa asiqinisekisi ukuba ukhuseleko lwangunaphakade.
Ifriji
Ukulondolozwa kwamavithamini ekudleni ngaphakathi kwesiqandisisi kuchaneke ngakumbi kunobushushu bamagumbi. Emva kweentsuku ezintathu zokugcinwa kwifriji, i-30% ye- vitamin C ilahleka, kwiqondo lokushisa-50%. Ubungakanani bokushisa obushushu bokuba ngu-0⁰.
Uthotho
Ukuphakama komswakama, kungcono imveliso equkethe umthamo wamanzi igcinwa, kwaye yimbi, imveliso yokugcina ixesha elide (kunye nomxholo ophantsi wamanzi).
Ubumanzi obuphezulu (ukusuka kuma-80%) bufanelekile inyama, ushizi, imifuno, iziqhamo, intlanzi, amaqanda, umgubo, ushukela, okusanhlamvu, ukuthungwa okuphantsi - akukho ngaphaya kwama-75%.
Ukukhanya kunye nomoya
Olunye ugugu olubalulekileyo ezindleleni zokulondoloza iivithamini ekudleni kulula. Kwiinkqubo zenkcenkceshela ekukhanyeni zenzeka kumafutha amaninzi, umbala, ukunambitheka, ukuvumba kwemveliso emininzi utshintsho, "ukuluhlaza" kunye "nokuhluma" kwenzeka.
Eyona nto inokubaluleka kwimifuno eluhlaza eluhlaza kunye namafutha (kufuneka agcinwe kwiibhotile ezimnyama).
Kwakhona kuyimfuneko ukuba ungabandakanyi uxhumano ne-oksijini kwi-oyile-iibhotile ezivaliweyo zeoli kunye nama-buttercups ibhotela. Imifuno kufuneka igcinwe kwiingxowa zeplastiki (ezingavulwe) kwiqrijini.