Mavitamini kwa amayi oyenera m'nyengo yozizira

M'miyezi yozizira, pali zakudya ndi ndiwo zamasamba zochepa pa tebulo lanu kusiyana ndi nthawi zonse. Koma izi ndizo zowonjezera mavitamini, kuchepa komwe kumawopsa ndi matenda ... Kusintha kwa menyu yachisanu kumathandiza kupereka thupi ndi zinthu zonse zofunika. Mavitamini - monga otsogolera pa njira yopititsira patsogolo zakudya. Amawongolera ndi kutsogolera njira zamagetsi. Mwachitsanzo, mudadya chokoleti - thupi limalandira shuga. Ngati lili ndi vitamini B1 okwanira, ndiye kuyaka kwake kudzachitika, mphamvu idzatulutsidwa. Chifukwa chake, mudzamva mphamvu, mphamvu yamphamvu. Koma ngati vitamini sikwanira thupi, ndiye shuga idzasanduka mafuta. Zinthu zofanana zimapezeka pakakhala mavitamini ena. Choncho, kupezeka kwawo mu zakudya n'kofunikira chaka chonse. Ndipo ngati chilimwe amakufunsani pakamwa mwa mawonekedwe a maapulo, mavwende okoma, mapeyala onunkhira ndi zipatso zina, ndiye m'nyengo yozizira zimakhala zovuta kuchotsa zinthu zothandiza. Ndizosowa zawo zambiri zomwe zimafotokoza zofooka, kutopa, chizoloŵezi cha matenda. Kuti zizindikiro za beriberi zisakukhudze, yambitseni zakudya zanu ndi kusintha kwa nyengo yozizira.

Zinthu zothandiza pokhapokha zimasungidwa ndi thupi. Mwachitsanzo, mavitamini osungunula mafuta - A, D, E. E. Ena mwa iwo, iye mwiniyo akhoza kupanga pangТono ting'onoting'ono. Maselo a chiwindi amapereka vitamini B-12, mavitamini ena amapangidwa m'matumbo. Koma ambiri amalowa m'thupi ndi chakudya basi. Choyamba, ndi vitamini C. M'nyengo yozizira imasowa makamaka. Choncho, wotsamira pa citrus, tsabola wofiira. Zambiri mwa izi mu sauerkraut . Mwa njira, imakhalabe ndi zinthu zothandiza kwa m'mimba ya microflora. M'nyengo yozizira, palinso kusowa kwa ma vitamini B, makamaka m'masukiti omwe amazunzidwa kapena mankhwala oyeretsedwa. Amachepetsa vitamini D, omwe m'chilimwe amapangidwa ndi khungu lopangidwa ndi dzuwa. Mavitamini a mavitaminiwa mukhoza kubwereranso kuchokera ku zida za nyama - nyama, chiwindi, mazira.

Thupi limakhudzidwa kwambiri ndi kuchepa kwa zinthu zothandiza ndipo nthawi yomweyo limapereka chizindikiro cha SOS. Mwachitsanzo, popanda vitamini E, khungu limakhala louma, ndipo kusowa kwa mapepala a B-2 kumawonekera pamakamwa, pakusowa kwa vitamini A kumapangitsa kuti khungu lisawonongeke, kusowa kwa vitamini C - kufooka, kutuluka kwazidzidzi, kuvomereza, ndizosatheka kudzibweretsa kudziko lino, ngati mungathe kokha kokha kusiyanitsa menyu. Lowani beetroot (zonse zophika ndi zobiriwira), kaloti, kolifulawa, broccoli, amadyera, azitona ndi mafuta a masamba, mtedza. Nthawi zonse mugwiritse ntchito mankhwala a mkaka wowawasa, nsomba, mitundu yosiyanasiyana ya phala. Sungunulani nokha ndi masamba watsopano timadziti. Pezani chiwerengero cha zinthu zamabotolo, pasitala, maswiti. Ndipo musatengedwe ndi zakudya - iwo amachepetsanso kuchuluka kwa mavitamini mu zakudya. Pakangopita miyezi yowerengeka, tenga mavitamini ndi miyala yambiri. Sankhani imodzi yomwe ili ndi chizoloŵezi cha tsiku ndi tsiku zomwe zimayenera thupi. Izi ndizofunikira kuchita ngati mupitiriza kusala. Pankhaniyi, onetsetsani kuti chakudyacho ndi chosiyana.

Nthawi yozizira imangowonongeka osati chabe ndi kusowa kwa mavitamini, komanso ndi ma kilogalamu owonjezera. Kulemera kwalemera kumabwera chifukwa cha kusintha kwa thupi. Asanayambe, panalibe heaters, ndipo kutentha, thupi linaphunzira kupereka mphamvu zambiri m'nyengo yozizira. Mukakhala pafupi ndi betri ndipo mutakulungidwa ndi zovala zotentha, makilogalamu samatayika, koma amasungidwa ngati mafuta. Kuwotcha zonunkhira zawo zopsa. Mwachitsanzo, tsabola ya Chili imapangitsa kuti thupi liwonjezeke ndi 50 peresenti. Komanso, nthawi zonse muzibweretsa nkhokwe zamadzi m'thupi, ngakhale kuti m'nyengo yozizira mumamwa mochepa kuposa m'chilimwe. Madzi amathandiza kuchotsa poizoni. Chizoloŵezi cha tsiku ndi tsiku cha madzi ndi 1.5-2 malita. Ziribe kanthu kuti mukufuna kulowa mu hibernation zingati, kumbukirani kuchitapo kanthu. Nthawi zonse muzichita masewera olimbitsa thupi ndikuyenda mumlengalenga.