Chakudya kwa munthu ndi gwero la zinthu zothandiza. Anthu ambiri amakonda kuperewera kwa mavitamini kuti awonjezere ndi zakudya zosiyanasiyana komanso osatsatira zakudya. Zakudya zatsopano, zomwe zili ndi mavitamini, zimakopeka mosavuta ndikugwiritsidwa ntchito. Mavitamini ambiri mu zakudya zomwe zimakula ndikuphika paokha. Ndi kulima ndi kukonzedwa koyenera, mavitamini mu zipatso ndi ndiwo zamasamba amakhala osungidwa bwino ndipo amakhala makamaka pa peel.
Zipatso ndi masamba omwe ali ndi vitamini D
Anthu amene amakhala kumpoto ayenera kuganizira za komwe angatenge vitamini D. Dzuwa limathandiza thupi kuti lipeze gawoli ndikuyeretsa mlengalenga. Ponena za zakudya monga zipatso kapena masamba, muyenera kukumbukira mfundo zotsatirazi. Zipatso ndi ndiwo zamasamba zomwe zimamera kumapeto kwa nyengo kapena pafupi ndi chilimwe, zimakhala ndi vitamini D. Zambiri zomwe zimateteza munthu m'chaka cha beriberi. Ngati mumalankhula mwatsatanetsatane za zipatso ndi ndiwo zamasamba, muyenera kutchula kabichi zamtundu uliwonse zomwe zimapezeka chaka chonse, zipatso zamasamba, komanso balere ndi chimanga, zomwe sizipezeka chaka chonse. Choncho, mafuta a chimanga akhoza kuwonjezeredwa ku chakudya.
Kugwiritsira ntchito utomoni wa tirigu kungachititse thupi kukhala ndi vitamini B, C ndi D, ndipo panthawi yomweyo amalandira mphamvu. Mu mbewu za dzungu ndi mbewu za mpendadzuwa, vitamini D imapezeka.
Mu zakudya, mukhoza kuwonjezera mphesa kapena mandimu. Vitamini D imakhudzidwa bwino ngati thupi liri ndi mafuta okwanira. Mafuta abwino kwambiri amapangidwa ndi mafuta omwe amapereka mafuta abwino kwambiri.
Mtengo wabwino wa vitamini D ndi kudya kwa masamba ambiri. Ndiyeno pangakhale pokhapokha mitengo yobiriwira yomwe imadziwika ndi ife - katsabola, parsley. Osati kale kalekale pa matebulo athu makolo anali ndi nyemba, dandelions, horsetail, nettles, zomera zina ndi zitsamba.
Ngati pali mwayi wotere, sungani bwino mbeu izi, ndikuwonjezerani ku saladi. Kukhalapo kwa maluwa pamphepete ndi chakudya chamaganizo, chimakhala ndi mchere, miyala yambiri ndi zinthu zina. Ngati mumapanga mtedza, mbeu, zimamera tirigu ku mbale, ndiye kuti mu miyezi iwiri mumatha kuzindikira bwino kwambiri.