Timakonda kukambirana za mavitamini ochepa chabe omwe ali ndi zowonongeka - dothi lopanda mphamvu, ma GMO, zowonjezera mankhwala, feteleza, kulima kobiriwira, ndi zina zambiri, kutembenuka konseku kumakhala kozoloŵera m'moyo wathu wa tsiku ndi tsiku. Tsoka, nthawi zambiri timagula mankhwala omwe ali ndi mavitamini ochepa kuposa omwe angakhale nawo. Koma kawirikawiri mavitamini ndi zakudya m'thupi timadziwononga tokha. Ndipotu, ife tikuganizira kwambiri za kukoma kwa chakudya, osati kusunga chofunikira kwambiri - mavitamini omwe alipo.
Funso la momwe tingatetezere mavitamini mu chakudya, mwatsoka, ndi lofunika kwambiri. Ndipotu, kuti mupindule zakudya zanu ndi mavitamini, zimakhala zovuta, sizili zovuta.
Chiwerengero cha zinthu
Chinthu choyamba muyenera kudziwa za malamulo oyenera kuti asungidwe mavitamini m'gulu lawo. Pali mankhwala omwe amasungidwa kwa nthawi yayitali ndi zinthu zowonongeka. Gulu loyamba likuphatikizapo mankhwala omwe ali ndi madzi osachepera:
- ufa;
- macaroni;
- tirigu;
- shuga;
- masamba mafuta.
Kwachiwiri, mankhwala okhala ndi madzi okwanira:
- masamba;
- chipatso;
- zipatso;
- nyama;
- mazira;
- mkaka.
Madzi ochulukirapo mumalondawo, mofulumira kuwonongeka. Kuchokera pa izi, zitha kugwiritsidwa ntchito kuti "masitima a tsiku lamvula" mwa mawonekedwe a malo osungiramo zipinda ndi malo osungiramo katundu, mukhoza kupanga kuchokera kuzinthu za gulu loyamba, koma osati lachiwiri.
Mu mankhwala nthawi zonse pali thupi, zamoyo, njira zamakono, kutsogolera, motero, kuwonongeka kwawo. Kujambula, kusungira, pickling, kuzizira, kuyanika kuchepetsa kuchitapo kanthu, komabe sikutsimikiziranso kuti chitetezo chamuyaya chimatha.
Firiji
Kuteteza mavitamini mu chakudya mkati mwa firiji ndi koyenera kwambiri kusiyana ndi kutentha kwa firiji. Pambuyo masiku atatu osungirako m'firiji, 30% ya vitamini C imatayika, kutentha kutentha - 50%. Malo abwino osungirako kutentha ndi pafupifupi 0⁰.
Chinyezi
Pamwamba pa chinyezi, bwino zakudya zomwe zili ndi madzi ochuluka zimasungidwa, ndipo zimakhala zovuta kwambiri, zomwe zimagwiritsidwa ntchito nthawi yaitali yosungirako (ndi madzi otsika).
Kutentha kwambiri (kuyambira 80%) n'koyenera nyama, tchizi, masamba, zipatso, nsomba, mazira, ufa, shuga, tirigu, chinyezi - zosapitirira 75%.
Kuwala ndi mpweya
Mtundu wina wofunika kwambiri woteteza mavitamini mu chakudya ndi wochepa. Mu njira yowunikira mavitamini mumapezeka mafuta ambiri, mtundu, kulawa, fungo la zinthu zambiri zimasintha, "kutulutsa" ndi "kumera" kumachitika.
Zomwe zimakhudza kwambiri masamba ndi masamba obiriwira (ayenera kusungidwa mu mabotolo amdima).
Komanso m'pofunika kuchotsa kukhudzana ndi okosijeni mu mafuta - mabotolo otsekemera a mafuta ndi mafuta a mafuta. Masamba ayenera kusungidwa m'matumba apulasitiki (osaphimbidwa) m'firiji.