Palibe vitamini yomwe imatha kusintha kukumbukira, ngakhale makampani ambiri amatha kunena kuti apanga kale ndondomeko yomwe ingathandize anthu kusintha malingaliro. Koma izi si zoona, ngakhale makampaniwa akuyesera kupanga mapiritsi amatsenga, alibe. Ndipo ngati tsiku lina amapeza vitamini kapena mankhwala omwe angapangitse kukumbukira, zaka za kuyezetsa zidzafunika kuti chitukuko chilichonse chisapezeke kwa anthu.
Mavitamini omwe amafunikira kusintha malingaliro
Mavitamini pa kukula kwa maselo a ubongo amathandiza kwambiri. Mavitamini ofunika kwambiri pamtima ndi mavitamini a B, kuphatikizapo ma vitamini C ndi E, folic acid ndi thiamine, chifukwa thupi silingakhoze kuwabala. Titha kuwatenga ku zakudya zomwe timadya.
Mavitamini a gulu B kuti azikumbukira
Vitamini B1 (thiamin)
Thupi limafuna tsiku mu thiamine 2.5 mg. Pamene mankhwala otentha amatha kutentha kuposa madigiri 120, vitamini B1 imatheratu. Vitamini B1 imapezeka mu anyezi, parsley, adyo, nkhuku, nkhumba, mazira, mkaka, mtedza. Amapezekanso m'munda wa tirigu, mbewu zowonjezera, mbatata, nandolo, soya.
Vitamini B2 (riboflavin)
Kufunika kwa vitamini iyi ndi 3 mg. Poyerekeza ndi vitamini B1, vitamini B2 imakhala yolimba kwambiri. Vitamini B2 imapezeka m'chiwindi, impso, mchere, nkhuku, nyama, mazira, nyanja-buckthorn, kabichi ndi sipinachi. Komanso mu tomato, mandimu, anyezi, parsley, mkaka, zipatso zouma, mtedza, soya ndi nyongolosi ya tirigu.
Vitamini B3 (pantothenic acid)
Chofunika tsiku ndi tsiku kuti vitamini ndi 10 mg. Vitamini ndi wochuluka mu zakudya komanso kuchepa kwa thupi mu vitamini sikokwanira. Koma kusowa kwa vitamini uku kumabweretsa kukhumudwa kwakukulu kwa kukumbukira, chizungulire ndi kutopa mwamsanga. Opezeka mu caviar, chiwindi, dzira la mazira, mandimu, nyemba, mbatata, tomato. Komanso mu kolifulawa, wobiriwira leafy masamba, yisiti, bran ndi mu coarse mankhwala.
Vitamini B6 (pyridoxine)
Thupi limafuna vitamini B6 2 mg. Kuperewera kwa vitamini wotere kumabweretsa minofu, kusowa tulo, kupweteka, kukumbukira kukumbukira. Opezeka mu adyo, chiwindi, nsomba za m'nyanja ndi mtsinje, dzira yolk, groat, mkaka, zimakula tirigu ndi yisiti.
Vitamini B9 (folic acid)
Zofunikira tsiku lililonse mpaka 100 mg. Kulephera kwa folic acid kumapangitsa kuti thupi lisakhale ndi michere yomwe imafunika kukumbukira, ndipo ndi avitaminosis yoopsa, imayambitsa kuchepa kwa magazi. Zimagwiritsidwa ntchito mu buledi kuchokera ku rye ndi tirigu, kaloti, tomato, kabichi, sipinachi, mu saladi masamba. Komanso mkaka wamaukaka, mkaka, chiwindi, impso, ng'ombe, yisiti.
Vitamini B12 (cyanocobalamin)
Zosowa za tsiku ndi tsiku ndi 5 mg. Kuperewera kwa vitamini kumabweretsa kufooka kwachangu, kufooka kwakukulu, kufooka kwakukulu kwa chikumbumtima, panthawi yovuta kwambiri kwa kuchepa kwa magazi m'thupi.
Mavitamini ayenera kutengedwa atakambirana ndi dokotala. Kuti mukhale njira yabwino yowonjezera kukumbukira, muyenera kudya zakudya zachilengedwe mudziko lomwe simukulivomereza. Ngati izi ndizopangidwa pamakalata, ndiye werengani malemba, moyo wawo wa alumali ndi maonekedwe ake, nthawi zambiri zimapezeka kuti mankhwala owonjezera amangowonjezera pamenepo.
Pankhaniyi, pali lamulo lolamulira: ngati atasambira m'nyanja, amakula pamtengo, pansi, ndi bwino kudya mankhwalawa kuposa chakudya chokwanira, chomwe chimapangidwanso.
Kudya zakudya zabwino, kuphatikizapo mbewu ndi mtedza, mbewu zonse, masamba ndi zipatso mu mawonekedwe atsopano. Onjezerani mankhwala a mkaka, nyama ndi nsomba zochepa kwambiri pa zakudya, ndipo mumalandira mavitamini onse omwe mumagwiritsa ntchito mu ubongo kuti agwire bwino.