Kuyankhula kunali mwa inu
M'dziko lathu muli nthano kwa nthawi yaitali kuti m'chilimwe mavitamini onse amaperekedwa mwachibadwa. Inde, masamba ndi zipatso zimatha kupezeka, koma osati nthawi zonse zomwe zimayenera thupi, makamaka m'chilimwe. Koma ndi mavitamini ena, zinthu sizili bwino m'chilimwe. Mwachitsanzo, dzuwa limatulutsa kupanga thupi la vitamini D, lomwe limathandiza kuchepetsa calcium ndi phosphorous, zomwe zimafunikira kuti anthu omwe ali ndi kachilombo ka HIV athandizidwe. Vuto ndiloti m'chilimwe kutentha simukufuna zakudya zina zomwe zili ndi mavitamini zofunika kwa thupi. Mwachitsanzo, nyama. Koma ndi iye timapeza mavitamini B5, B12, omwe ndi ofunikira kukula komanso kupanga maselo a magazi. Komanso, chiwindi, mazira, mafuta opangidwa ndi mafuta omwe ali ndi vitamini E, omwe amachititsa kuti thupi likhale ndi khungu komanso amachepetsa maonekedwe a magazi, amachepetsanso. Ambiri amakhulupirira kuti ngati adya apulo imodzi patsiku, adzathetseratu mavitamini onse tsiku lotsatira.
Vitamini A
Vitamini wosakanizika, antioxidant. Mu mawonekedwe ake opezeka amapezeka kokha muzipangizo za nyama. Ndikofunika kuti chitetezo cha mthupi, mafupa, khungu, tsitsi ndi maso zikhale bwino. Thupi la chitetezo cha m'thupi lofooka, vuto la misomali, kupukuta khungu ndi tsitsi.
Ndi zinthu ziti zomwe zilipo?
Ng'ombe ya chiwindi ndi chiwindi cha nsomba, batala ndi dzira yolk. Provitamin A imapezeka mu kaloti, katsabola, komanso tomato, malalanje ndi mapichesi.
Mavitamini a gulu B
Gwiritsani ntchito njira zonse zamagetsi. Limbikitsani chitetezo cha thupi, kusunga mtumbo wa m'mimba, kuwonjezera mphamvu yokhoza kupirira miyeso yapamwamba. Kupititsa patsogolo ntchito za ubongo, mtima, minofu, impso ndikuthandizira kuchepetsa kukula kwa maselo a kansa. Kugwira ntchito kosayenera kwa ubongo, kutaya kukumbukira kukumbukira, kutopa mwamsanga.
Ndi zinthu ziti zomwe zilipo?
Mkate wa Rye, mtedza, oatmeal, nyemba. B2: Zakudya za mkaka. B6 ndi B12: yisiti, masamba, nsomba, dzira yolk. Mu folic acid: chiwindi, impso ndi masamba (katsabola, anyezi).
Vitamini C
Mavitamini otsekemera madzi. Ndi chigawo chofunika kwambiri kuti thupi likhale ndi chitsulo, limachepetsa msanga. Ndikofunika kuti kukula ndi kubwezeretsedwanso kwa maselo a minofu, mitsempha ya magazi, nsanamira, mafupa ndi mano. Kukula kwa chimfine, kutopa, kuchepetsa chitetezo chokwanira komanso kukana kuzizira. Ndi zinthu ziti zomwe zilipo? Masamba, ndiwo zamasamba, zipatso, zowonongeka timadziti, zipatso za mabulosi, mbatata, anyezi ndi sauerkraut.
Vitamini D
Gulu la zinthu zamoyo zomwe zimagwira ntchito, zomwe ziri zofunika kwambiri pa zakudya zaumunthu. Amayambitsa calcium ndi phosphorous, momwe zimakhalira m'magazi ndi kulowa m'magazi a mafupa, komanso mu denture. Mavuto ndi mafupa ndi mano, komanso matenda a mtima komanso ngakhale kukula kwa khansa. Ndi zinthu ziti zomwe zilipo? Zilonda zopanda kanthu za yolk, nsomba za m'nyanja, mankhwala a mkaka wowawasa, komanso mafuta.
Vitamini E
Wamphamvu antioxidant, umakhudza ntchito ya kubereka ndi mapuloteni a endocrine. Kutayika kwa ubereki, kusagonana, chikopa chouma. Ndi zinthu ziti zomwe zilipo? Mtedza, sipinachi, mbewu za mpendadzuwa, mbewu zonse ndi mafuta osadziwika.
Vitamini K
Ndikofunika kuti kagayidwe kabwino ka mafupa, kukula kwa mafupa ndi mawonekedwe othandizira. Nkofunikanso kuti ntchito yabwino ya mtima, impso ndi mapapo. Amagwirizana ndi kupanga kashiamu ndi kuonetsetsa kuti mgwirizano wa calcium ndi vitamini D. ukugwirizana. Zakudya zosiyanasiyana, nyemba, dzungu, kabichi ndi tomato.