Akatswiri asayansi akhala akukhudzidwa ndi mavitamini komanso gawo lawo mu moyo waumunthu. Mitengo ndi masamba onse, chikho chilichonse cha madzi chimaphimba mavitamini ndi zakudya zambiri. Amalimbitsa thupi, adzaza ndi mphamvu ndi mphamvu. Kuti muyese bwino zakudya zanu, muyenera kudziwa kuti mavitamini ndi mchere ndi ofunika kwambiri m'moyo wanu.
5 kumapangidwe kuti mukhale woyenera bwino.
Mitengo ya masamba, zipatso kapena timadziti timalimbikitsidwa ndi akatswiri a zaulimi kuti azidya tsiku ndi tsiku. Chiwerengero cha mavitamini ndi chifukwa chakuti mavitamini samadziunjikira m'thupi. Sangathe kudyetsedwa kuti agwiritsidwe ntchito mtsogolo. Choncho, ndikofunika kuti nthawi zonse mupereke mavitamini ndi chakudya tsiku lonse, ngakhale pang'onozing'ono. Mmodzi wogwira ntchito ndi wokwanira masamba kapena chipatso chimodzi chokhala ndi sing'anga kapena kapu ya madzi. Kuyamba kwa mfundo iyi yokhudzana ndi zakudya za m'banja ndi njira yowonjezera yopezera thanzi labwino. Komabe, ngati tikudziwa kuti tilibe mavitamini a gulu linalake, tikhoza kukhala ndi zakudya zabwino. Ndikofunika kuti mu zakudyazo ndiwo ndiwo masamba ndi zipatso zomwe mavitamini ambiri akusowa kwambiri.
Chofunika chogwiritsidwa ntchito.
Pali zakudya zamtengo wapatali kwa thupi lomwe liyenera kuphatikizidwa pa chakudya cha tsiku ndi tsiku cha aliyense wa ife. Choyamba, ndi lycopene. Malinga ndi zifukwa za asayansi, chofunika ichi chiyenera kupezeka m'thupi lathu. Ndipo onse chifukwa ali mmodzi wamphamvu kwambiri antioxidants kumenyana ndi zoipa ufulu radicals. Mwamwayi, chakudya cha lycopene sichingakhale chovuta kupeza! Sikofunikira kuyang'ana padziko lonse lapansi, kudya zipatso zosakaniza ndi ndiwo zamasamba. Ndipotu, lycopene ndi yochuluka mu tomato ndi tsabola wofiira, makamaka mu stews ndi mbale yophika. Choncho, pali ambiri mu masamba soups ndi sauces zochokera zinthu zimenezi. Ndiponso ku Lecce, mu madzi a phwetekere ndi ketchup. Tikhoza kuzilanso mu zipatso za zipatso zofiira ndi mavwende.
Mu zakudya zathu tiyenera kukhala ndi vitamini C, zomwe zimapangitsa kuyamwa kwachitsulo ndikuthandizira kuti chitetezo cha mthupi chitengeke. Kuwonjezera pa citrus, mungapeze mu parsley, tsabola wofiira, kabichi (makamaka broccoli) ndi wakuda currant. Zipatso ndi ndiwo zamasamba zimapezeka chaka chonse, choncho sizowonjezera kudya chakudya kuti vitamini C imaperekedwe mu ndalama zofunikira.
Za thanzi ndi kukongola.
Imodzi mwa mavitamini ofunika kwambiri a thupi ndi vitamini E. Zambirimbiri zili ndi parsley, tsabola wofiira, sipinachi, tomato, kabichi, broccoli, dzungu, zipatso. Vitamini E sikuti imangolepheretseratu kusintha kwaufulu, komanso kumatithandiza kuti tikhale ndi mawonekedwe abwino komanso aang'ono, zomwe zimapangitsa kuti khungu likhale losasinthasintha.
Vitamini A ndi beta-carotene ndizofunikira kwambiri pa masomphenya athu. Amapezeka mu zipatso zambiri ndi ndiwo zamasamba, kuphatikizapo kaloti, parsley, kabichi, sipinachi, tsabola wofiira, dzungu, mango, apricots. Kotero tiyeni timwe madzi ambiri a karoti kuti tisunge masomphenya.
Akatswiri amalangiza.
Tonse timadziwa kuti ndiwo zamasamba, zipatso ndi timadziti tiyenera kukhala mbali ya zakudya zathu. Koma sitidziwa nthawi zonse kuti izi sizothandiza chabe. Izi ndi mfundo zofunika zomwe ziyenera kukwaniritsidwa tsiku ndi tsiku. Kugwiritsa ntchito masamba okwanira, zipatso ndi timadziti timateteza thupi la munthu ku ukalamba ndi matenda. Zonse zofunika ndi zisanu servings tsiku. Kuonjezera apo, mavitamini ndi mchere kuchokera ku zinthu zakuthupi zimapindula kwambiri kusiyana ndi kukonzekera kwa mankhwala. Kuwonjezera apo, kugwiritsa ntchito mankhwala ochilengedwe sikungayambitse mavitamini owonjezera. Izi ndi zofunika kwambiri makamaka makamaka pa vitamini A, zomwe zimawopsa kwambiri. Choncho, njira yodalirika komanso yodalirika ya mavitamini ndi kudya zakudya zakuthupi zachilengedwe zomwe zimakhala ndi mavitamini komanso zomwe zimawonekera. Choncho, pa chakudya chilichonse, idyani masamba kapena zipatso.
Kawirikawiri mavitamini ndi mchere zimathandizana. Mwachitsanzo, selenium, pokambirana ndi vitamini E, imatsuka thupi lamasula. Selenium imathandizanso chifukwa chakuti imakhala ndi antioxidant, ndipo imathandizira kuti thupi likhale ndi mphamvu ya vitamini A. Chifukwa cha mavitamini ndi gawo lawo m'moyo waumunthu, chakudya choyenera cha masamba ndi zipatso chimateteza thupi lathu ku matenda komanso kusakalamba msanga .