Sithanda ukukhuluma ukuthi amavithamini ambalwa aqukethe imikhiqizo yamanje - imhlabathi efile, ama-GMO, izithasiselo zamakhemikhali, umanyolo, ukutshalwa kokushisa okushisa, nokunye okunye, konke lokhu kuphenduka kuyajwayelene nokuphila kwethu kwansuku zonke. Maye, sivame ukuthenga imikhiqizo equkethe amavithamini ambalwa kunokuba ayengaba nawo. Kodwa kaningi kakhulu amavithamini nezondlo ekudleni esizibhubhisa thina. Ngemuva kwalokho, sicabanga kakhulu ngokudla kokudla, kunokulondolozwa okubaluleke kakhulu - ukwakheka kwe-vitamin.
Umbuzo wokuthi ungalondoloza kanjani amavithamini ekudleni, ngenhlanhla, usebenza kakhulu. Ngemuva kwakho konke, ukucebisa ukudla kwakho ngamavithamini, kuvela, akunzima.
Ukuhlukaniswa kwemikhiqizo
Into yokuqala okudingeka ukwazi ngayo ngemithetho yokulondoloza amavithamini ekudleni ukuhlukaniswa kwabo. Kukhona imikhiqizo yokugcina isikhathi eside nemikhiqizo ebulalayo. Iqembu lokuqala lihlanganisa imikhiqizo equkethe ubuncane bamanzi:
- ufulawa;
- i-macaroni;
- okusanhlamvu;
- ushukela;
- amafutha yemifino.
Okwesibini, imikhiqizo enokuqukethwe kwamanzi aphakeme:
- imifino;
- isithelo;
- amajikijolo;
- inyama;
- amaqanda;
- ubisi.
Uma amanzi amaningi emkhiqizo, okusheshayo kuyaphanga. Ukuqhubekela phambili kulokhu, kungaphetha ngokuthi "amasheya esuku sezulu" njengama-cellars angcwatshiwe kanye nama-cellars, ungenza kusuka kwimikhiqizo yeqembu lokuqala, kodwa hhayi okwesibili.
Emikhiqizo njalo kunezinto ezibonakalayo, eziphilayo, eziphilayo, eziholela ekubangaliseni kwabo. Ukukhethwa, ukulondolozwa, ukukhethwa, ukukhanda, ukumisa kancane kancane lokhu kuphendula, kodwa akuqinisekisi ukuphepha okuphakade kokudla.
Isiqandisisi
Ukulondolozwa kwamavithamini ekudleni ngaphakathi kwesiqandisisi kulungile nakakhulu kunokushisa kwamahhala. Emva kwezinsuku ezintathu zokugcina isitoreji esiqandisini, u-30% wevithamini C ulahlekile, ekamelweni lokushisa - 50%. Ukushisa okungcono kakhulu okugcina isitoreji kungu-0⁰.
Umswakama
Ukuphakama komswakama, kungcono ukugcinwa kwemikhiqizo equkethe amanzi amaningi, futhi kubi kakhulu, imikhiqizo yokugcina isikhathi eside (okuqukethwe okuphansi kwamanzi).
Umswakama ophezulu (kusuka ku-80%) ufanelwe inyama, ushizi, imifino, izithelo, inhlanzi, amaqanda, ufulawa, ushukela, okusanhlamvu, umswakama ophansi - angaphezu kuka-75%.
Ukukhanya nomoya
Enye i-nuance ebalulekile ezindleleni zokulondoloza amavithamini ekudleni kulula. Ezinkambisweni zokuxiliswa okukhanyayo zenzeka emafutheni amaningi, umbala, ukunambitheka, iphunga lemikhiqizo eminingi ishintsha, "ukuhluma" kanye "nokuhluma" kwenzeka.
Imifino eluhlaza kakhulu namaqabunga aluhlaza okwesibhakabhaka (kufanele agcinwe emabhodleleni amnyama).
Futhi kubalulekile ukukhipha othintana ne-oksijeni emafutheni - amabhodlela ashicilelwe amafutha anamanzi kanye ne-buttercups ibhotela. Imifino kufanele igcinwe emasakeni epulasitiki (evuliwe) esiqandisini.