Amavithamini ewusizo emikhiqizweni

Sekuyisikhathi eside kwaziwa ukuthi umzimba udinga amavithamini. It kuncike kuzo, futhi ukubonakala kanye nezempilo. Manje Pharmacy Ukukhetha kahle esikhulu ka izakhiwo multivitamin, zenzelwe bobudala obungefani, izidingo ezahlukene. Kodwa ososayensi ucwaningo luye lwabonisa ukuthi abazi ngokugcwele ukuhlangabezana nezidingo emzimbeni. Amavithamini e ukudla ayingxenye ekudleni kwethu, inhlabamkhosi kangcono. Ngezinye izikhathi kwanele nje uzenza imenyu uqobo, okuyinto uyakucabangela zonke izithako ezidingekayo ukuze uthuthukise impilo futhi aphakamise izwi eziphilayo. Lokhu kudinga ukuqonda kancane Yingakho kukhona isici esithile, futhi yini ukudla aqukethe ke.

Amavithamini ekudleni - yini leso senzo sabo futhi kuphi?

Provitamin A. uvithamini A.

- Lubhekele umbono enempilo.

- kusiza umzimba ukuthuthukisa nokuvikeleka.

- isidingo izingcindezi izifo ezihlukahlukene, ukuvikela umzimba kusuka emiphumeleni elimazayo komoya.

- iqhaza ukwakheka kwamaseli amasha. Uma ngabe le Vitamin akwanele, isikhumba kuba ezomile futhi iqala ikhasi off.

Ukudla ne vitamin A: ibhotela, isibindi, amaqanda isikhuphasha, isilwane izinso, ne pro-Vitamin A - laziwe kubo bonke isanqante nazo zonke izithelo yellow nemifino, amazambane, imifino eluhlaza.

Vitamin C

- Ubamba lichaza ekwakheni amaseli eziyishumi nemitshingo.

- Kuvikela umzimba ezifeni.

- Lawula isibindi.

- Uthuthukisa ukuphulukiswa amanxeba.

Umthombo ezinonileyo Vitamin C - rosehip. Ingasetshenziselwa fresh noma ngesimo zezinkambi kanye infusions. Khona-ke, ukwehla - lalesi sihlahla, ugwava strawberry, currants, ulamula, amawolintshi, iklabishi, horseradish, iparsley dill. C amavithamini ekudleni ivamile impela, kodwa hhayi konke okuqukethwe okukhulu.

Vitamin B1.

- Iyadingeka Ukuze Sibe ngokuguqulwa izakhi zibe amandla.

- Ubamba lichaza umsebenzi isimiso sezinzwa.

imithombo Its main: lihluma kakolweni okusanhlamvu, isibindi, imvubelo elikulesi, bran, imbewu sunflower futhi izinhlamvu ze-sesame, nokunye okufana nokolweni, inyama yengulube, amantongomane, hazelnuts.

Vitamin B2.

- Sidinga ukuqinisekisa ukuthi isikhumba uhlala nokunwebeka, zazivuma futhi unempilo.

- Iwusizo umbono.

- Ubamba lichaza umsebenzi isimiso sezinzwa.

Yini ukudla aqukethe ke? Imvubelo, ubisi oluyimpuphu, mackerel, nama-alimondi, amaqanda, ukhokho, ingulube fat, ubisi, ushizi, iklabishi, utamatisi, ushizi.

Vitamin B3.

Adingekayo ukuze zikwazi ekusebenzeni kobuchopho, zamagama amaprotheni namafutha. Sitholakala isibindi, inyama, yenkukhu, imbewu sunflower, amabele eluhlaza, imvubelo (ubhiya nesinkwa), amantongomane.

Vitamin B5.

Kudingeka umzimba ezivamile, ukukhula, nokugcina intsha. imithombo lakhe - imvubelo, amaqanda, isibindi, nemikhiqizo yobisi, amantongomane, inyama turkey.

B6.

Udlala indima ebalulekile umzimba amaprotheni namafutha, kubhekwe igumbi enzyme. Sitholakala imvubelo, isibindi, okusanhlamvu ungafundeki, amazambane, inyama yengulube, ubhanana.

Vitamin B12 e ukudla

Iqukethe hhayi okuningi kangaka ukudla, kodwa-ke, kuyadingeka ekukhuleni, kanye kujwayeleke imisebenzi isimiso sezinzwa. It kungatholakala isibindi, imvubelo, inhlanzi, ubisi nemikhiqizo, ushizi.

Kavithamini D.

Kudingeka i-amathambo enempilo, kanye izinwele kanye isikhumba. Kumiswa It is emzimbeni kwelanga, futhi imikhiqizo eyiqukethe, iyona isibindi zezinhlanzi, kwasolwandle, amaqanda isikhuphasha, imikhiqizo yobisi.

Vitamin E.

A antioxidant enamandla, ehilelekile kumiswa nokuvikelwa namangqamuzana abomvu egazi, imisipha nezinye izicubu. engavamile yayo wukuthi butholakala kuphela izitshalo - corn, kabhontshisi lihluma kakolweni, bran, parsley, ulethisi, uphizi. Kodwa ukuthola lemali edingekile ukudla cishe akunakwenzeka. Ngakho-ke, uma kunconywa ukusebenzisa yokuntuleka capsule.

Bunake iseluleko mayelana enempilo yokudla. Amavithamini ekudleni kuphumelela kangcono ekhemisi, futhi imenyu wabo ungenza yokuthi Yum.