Ukudla okunevithamini C Amathiphu Ukudla ngokufanele

Amavithamini - izinto eziphila abakhuthele ukuthi kubalulekile ukuba umzimba womuntu ngoba ukusebenza evamile. Bazi ukuthi banesibophezelo impilo kwezitho izinhlelo, ukuhlinzeka amasosha omzimba, ukusiza ukugcina intsha nobuhle. Umzimba ngokwako akukwazi synthesize amavithamini amaningi, ngakho-ke kubalulekile ukukufaka ekudleni ukudla aqukethe kubo.

Isizini ezibandayo ikakhulukazi ukudla kubalulekile okunevithamini C. Idinga ezinye iziguli uyalulama, futhi unempilo kungaba ukuvikela izifo kanye imikhuhlane. Kodwa akukho kancane indima nezinye amavithamini: A, E, D, B iqembu

Amavithamini etafuleni

Indlela elula ukugcwalisa isidingo amavithamini - ukuthenga iphakethe lawo amaphilisi ekhemisi futhi uthathe isikimu. Kodwa kufanele sikhumbule ukuthi eziningi izinto ezisebenzayo imikhiqizo. Uma ekudleni kwakho oluphakeme izithelo enempilo nemifino, usongo beriberi akuzona ngisho lapho.

Izazi zokudla baphikisa ngokuthi ukudla abaningi abangabokuqala okunevithamini C - lokhu akulona uhlobo oluthize izibiliboco aphesheya, kodwa itholakala kithi izitsha. Awunayo ukuchitha isikhathi esengeziwe kanye nemali okuthengwa ngayo.

izinganekwane Popular mayelana nemithombo Vitamin C

I kahle ezibaluleke kakhulu uthi irekhodi kule ndaba kuyinto lemon. Ezimweni eziningi, lokhu kuyinto usuke eduke zizalelwe ngaphandle ethandwa ukukhwehlela futhi abandayo nemithi, okuyinto bavame ukunikeza ukunambitheka lemon. Eminyakeni yamuva lokhu kwaziswa sekuwumkhuba aphike, omema esikhundleni Lemon strawberry, ama-raspberry kanye gooseberries.

Hhayi inganekwane ngaphansi ovamile uwukuthi zonke okunoshukela Vitamin C abe ukunambitheka evelele omuncu. Lokhu kahle Cishe futhi ngenxa lemon.

Le mikhiqizo-Champions

Empeleni, zonke ezahlukene kakhulu. 100 g lemon iqukethe 40 mg Vitamin C, e-strawberry - mayelana 60 mg, futhi ugqumugqumu ngokuvamile bengekho ngaphezu kwama-30. Hhayi inama okuqukethwe eliphakeme okusajingijolo yayo: 100 amagremu kungathola mg 20 kuphela.

Ukudla okunevithamini C, ngeshwa, eziningi ezingaziwa. Kodwa ziningi Isikhathi sokugula futhi zonyaka kubhubhane ngempela, ngeke kube nzima kakhulu ekucebiseni ekudleni kwakho nabo.

Umholi kulolu hlu, rosehips (mg 400 kukhiwa esihlahleni nobe lomisiwe 1200), bell pepper obomvu omlandelayo (250). amajikijolo Iningi kukhona uvithamini C - a black currant, ulwandle lalesi sihlahla, mountain ash. Uma ufuna bazivikele isifo, ungakhohlwa mayelana imifino, ikakhulukazi fennel, isipinashi, Sorrel kanye amaliki. Kuningi lika-vitamin C imifino: Brussels, Beijing nokholifulawa, broccoli nokholifulawa. Ukhona e izithelo ezisawolintshi, nokho, ngisho ezinganeni eyaziwa.

Vitamin E ekudleni

Ayikho ebalulekile ngaphansi kukhona nezinye amavithamini. Ngokwesibonelo, tocopherol (vitamin E), uvithamini lutho ngokuthi intsha. It is adingekayo ukuvuselelwa kwe-isikhumba nezicubu, ikhuthaza ukuphulukiswa amanxeba, kunciphisa izinga nesenzakalo imibimbi ezihlobene nokukhula. Ukudla okunevithamini E zingathengwa yimuphi esitolo. Irekhodi-umnikazi kuyinto alimondi, alandelwe ezinye nati: amantongomane, cashews, macadamia. Walnut kancane ngemuva. Ngaphezu kwalokho, abaningi tocopherol eziqukethwe kwasolwandle nenhlanzi: squid, umbokwane, perch, njll ...

By the way, rosehip nolwandle lalesi sihlahla unothile hhayi kuphela uvithamini C, kodwa futhi E.

Imithombo B amavithamini

Leli qembu kuhlanganisa izinto eziningana asebenzayo ukuthi kubalulekile empilweni. Ngenhlanhla, akukhona okungavamile ukuba likhithike. Sizungezwe okunoshukela B amavithamini ikakhulukazi eziningi izinto eziwusizo kulesi sigaba by-imikhiqizo, amaqanda, amantongomane.

Ukudla okunevithamini B6 kufanele kufakwe ekudleni okungenani izikhathi ezintathu ngesonto. Lezi zihlanganisa yenkomo, ubisi, iklabishi. Umthombo oyinhloko B12 kukhona inkukhu, inhlanzi kanye soy. Futhi imifino kanye nemikhiqizo yobisi - kungcono nje liyinqolobane Vitamin B5.

Ngiyithola kanjani vitamin D?

Lona omunye amavithamini ambalwa emzimbeni kungaba synthesize bebodwa. Idinga elangeni. Ungakhohlwa ukuthi udinga sunbathe ngokuphepha: ngemva kokuphuma kwelanga noma nje ngaphambi kokuba lishone.

Kodwa ebusika kungavela kusilela - ilanga akuyona efudumele ngakho. Ngakho-ke kubalulekile ukudla okunoshukela kavithamini D. Okokuqala, lezi zihlanganisa cottage shizi, ushizi yogurt okuzenzela. Baningi lokhu ingxenye izikhupha eluhlaza, imbewu sunflower, amantongomane, kwasolwandle. A uwoyela cod kwesibindi - akuyona kuphela uju enkulu, kodwa futhi inqolobane kavithamini D.

Amavithamini emikhiqizweni non-ukudla

Izazi zokudla aveze ukuthi eziningi amavithamini wathola ngisho emiphakathini musa ngokwesiko basonta ukudla. Ngokwesibonelo, vitamin C engacebile kuphela amajikijolo, kodwa amaqabunga ezisencane black currant. Nabo ungenza itiye, ukwenza zezinkambi kanye isithako nomuthi. Le ngxenye iqukethe inaliti nenaliti amahlamvu sembabazane. Lesi sakamuva singabangela nje ukungezwa amasaladi kanye nesobho ehlobo.

amacembe e-dandelion ne-alfalfa abacebile kavithamini D. It kungenziwa steamed ngamanzi abilayo, oqoshiwe, engeza amaqanda abilisiwe imayonnaise (noma yogurt). amavithamini amaningi namaminerali yakhiwa beetroot eziqongweni.

Ukudla unothile ngamavithamini

Ukucabanga ukudla ngeke kuphela ukwanelisa okuthandwa bahlanganisa amalungu omkhaya, kodwa futhi ukukhuthaza impilo, benaka ikakhulukazi kulabo ukudla aqukethe eningi amavithamini. Indawo ebalulekile kuhlala inyama ebomvu kanye nezinkukhu, imikhiqizo yobisi, imifino. Ngo okusanhlamvu, amavithamini amaningi kakhulu, kodwa ukubaluleka kwabo main - iyona izakhi mkhondo ukuthi kukhona nje uma kudingeka. Okuqukethwe eliphezulu kakhulu amavithamini e ukudla isitshalo kuba nenkathi. Zama ukufaka imenyu imifino ngaphezulu, izithelo, amakhambi kanye amajikijolo. Lokhu kuyoba yinto enhle kakhulu zokuvimbela beriberi.

ukusetshenziswa okunengqondo

Kubalulekile ukuqonda futhi kanjani ukugcina amavithamini. Kakade, ukungabondli yonke imikhiqizo kungenziwa kudliwa eluhlaza. Uma uhlela ukufudumeza ekwelapheni inyama, izinkukhu, inhlanzi noma imifino, funa izindlela ongakusebenzisa ngazo azosiza alondoloze izinto ezibalulekile. Indlela onokwethenjelwa kunayo yonke kimi ubhake ucwecwe. Lokhu kulandelwa kushunqe. Abilayo futhi yokuwugazinga - okukodwa kokukhona embi kakhulu. Ngokwesibonelo, umkhiqizo okuphekiwe lugcinwa% 10 kuphela lemali yasekuqaleni vitamin C, kanti eqeda ungagcina 60%.

Kubalulekile futhi, njengoba narezhete imifino. Amabha ezimbalwa, enkulu inzuzo elahlekile ngesikhatsi ukwelashwa ukushisa. Inketho engcono - ukulungiswa iyonke, kanye isikhumba. Ngisho i-apula abavamile kuyoba kakhulu ewusizo kakhulu uma Bhaka noma Blanch ngaphandle slicing ku amagejambazo.

Zama ukunciphisa isikhathi inqubo, musa ukupheka izitsha isikhathi eside, uma akusiyo ngampela. Khumbula ukuthi amavithamini abaningi libhujiswa contact isikhathi eside nge emoyeni. Zama ukusika izithelo kusengaphambili izinto eziningi ezinkulu.

Landela imiyalo elula eyokusiza ukudla okwehla esiphundu futhi unempilo.