Foods mukuru vhitamini C. Tips ari kudya kwakakodzera

Mavhitaminzi - pakugadzira vanoshingaira zvinhu kuti zvinokosha kuti munhu muviri kwomuzvarirwo inoshanda. Ndivo mhosva utano zvomukati uye hurongwa, zvinopa kutapata, batsira kuramba uduku uye runako. The muviri pachawo haagoni synthesize mavhitaminzi akawanda, saka zvakakosha kuti zvinyorwe zvokudya zvokudya zvine navo.

The inotonhora Mwaka kunonyanya zvokudya zvinokosha mukuru vhitamini C. It inoda vamwe varwere kufefemuka, uye utano anogona kudzivirira utachiona uye chikosoro. Asi hapana zvishoma basa nezvimwe mavhitaminzi: A, E,, boka D B

Mavhitaminzi patafura

Nyore nzira kuzadza kudiwa mavhitaminzi - kutenga remidzanga mapiritsi panguva chemishonga uye tora zano. Asi tinofanira kurangarira kuti yakawanda vanoshingaira zvinhu zviri zvinhu. Kana zvaunodya iri zvakaenzanirana utano michero uye miriwo, kutyisidzirwa beriberi havasi kunyange ipapo.

Nezvezvokudya vanoti zvokudya zvakawanda kuti vari mukuru vhitamini C - izvi hazvibvi mhiri kwemakungwa zvinonaka vamwe mutsa, asi zviri kuwanikwa isu ndiro. Haufaniri kupedza imwe nguva uye mari kutenga kwavari.

Popular ngano pamusoro manyuko vhitamini C

Anokosha zvisizvo rinoti nhoroondo panyaya iyi ndimu. Ungangove, ndiko kurasika wakazvarwa akakurumbira chikosoro uye kuchitonhora mishonga, izvo kazhinji kupa ndimu munuhwi. Mumakore achangopfuura ruzivo urwu yava mufashoni kuramba, dzichishandisa serimwe rinogona kutsiva Lemon mastrawberry, mahabhurosi uye gooseberries.

Kwete Ngano ishoma ndechokuti zvokudya zvose mudenga vhitamini C vane raidudzwa yakashapa kuravira. zvisizvo ichi pamwe ndiko nokuda ndimu.

Izvi zvinogadzirwa-Champions

Kutaura zvazviri, zvose zvakasiyana chaizvo. 100 g ndimu rine 40 MG vhitamini C, Strawberry - 60 MG, uye guzubheri kazhinji haana kupfuura 30. Kwete Anozvirumbidza chikuru kugutsikana uye ayo razibheri: 100 magiramu vanogona kuzviona 20 chete MG.

Foods nokukwirira vhitamini C, zvinosuwisa, asingazivikanwi akawanda. Asi vava zvakakurumbira munguva kurwara uye pamwaka matenda hakuzovi kwakaoma rokuvandudza zvaunodya navo.

The mutungamiri pazvinhu izvi, rosehips (400 MG manyoro kana akaomeswa 1200), bhero mhiripiri tsvuku omutera (250). michero Most akapfuma vhitamini C - munhu mutema the currant, gungwa buckthorn, gomo dota. Kana uchida kuti vazvidzivirire kubva chirwere, usakanganwa pamusoro hanyanisi, kunyanya pamusoro fennel, sipinachi, zvakarungwa uye leeks. A yakawanda vhitamini C muna muriwo: kweBrussels, Beijing uye konifurawa, broccoli uye konifurawa. Iye aripo Citrus zvibereko, zvisinei, inozivikanwa kusvikira vana.

Vhitamini E mune zvokudya

No zvishoma zvinokosha mamwe mavhitaminzi. Somuenzaniso, tocopherol (vhitamini E), vhitamini hapana anonzi youth. It inodiwa pakuberekwa kutsva ganda uye munyama, kunoita maronda, zvinoderedza mwero panowanikwa zera-ukama wrinkles. Foods mukuru vhitamini E zvinogona kutengwa chero Supermarket. Nhoroondo-anaro almonds, uchiteverwa vamwe nzungu: nzungu, cashews, Macadamia. Walnut Zvishoma shure. Uyewo, vazhinji tocopherol iri zvomugungwa uye hove: Squid, muramba, knot, etc ...

Panzira, rosehip uye gungwa buckthorn mupfumi kwete chete vhitamini C, asiwo E.

Manyuko B mavhitaminzi

boka iri zvinosanganisira akawanda achishingaira zvinhu kuti zvinokosha utano. Sezvineiwo, havasi zvechienzi. Takapoteredzwa nezvokudya mukuru B mavhitaminzi zvikurukuru yakawanda zvinhu zvinokosha zviri muboka ichi-zvigadzirwa, mazai, nzungu.

Foods mukuru Vitamin B6 zvinofanira kuverengerwa mu zvokudya kanenge katatu pavhiki. Izvi zvinosanganisira nyama, mukaka, makabheji. Kwainyanya kubva B12 vari huku, hove uye Sou. Uye yakanaka muriwo nezvinogadzirwa nomukaka - chiri idura vhitamini B5.

Ndingawane vhitamini D?

Uyu ndiwo mumwe mavhitaminzi shoma kuti muviri anogona synthesize dzavo. It inoda chiedza chezuva. Usakanganwa kuti unofanira sunbathe vakachengetwa; pashure sunrise kana chete risati ravira.

Asi munguva yechando anogona kuuya dhefisiti - zuva harisi kudaro kudziya. Naizvozvo zvakakodzera kuti kudya zvokudya mukuru vhitamini D. Pakutanga, izvi zvinosanganisira koteji chizi, chizi uye mukaravhani yogati. A yakawanda chikamu ichi yakatsvuka yolks, sunflower mbeu, nzungu, hove. A mafuta kodhi chiropa - harisi chete izuva delicacy, asiwo idura vhitamini D.

Mavhitaminzi mune zvinogadzirwa asiri chikafu

Nezvezvokudya vanoti zvakawanda mavhitaminzi vakawana kunyange tsika kuti murege dzinozivikanwa ndezvaJehovha zvokudya. Somuenzaniso, vhitamini C harisi chete akapfuma michero, asi majaya mashizha matema the currant. Navo unogona kuita tii, kuti teas uye neiya inoiswa muzvinwiwa zvinodhaka. chikamu ichi chinewo tsono uye tsono yorukato mashizha. The yokupedzisira anogona kungoti ichawedzerwa kuti salads uye soups muzhizha.

Dandelion mashizha chemombe akapfuma vhitamini D. Rinogona steamed akavapa kufashaira mvura, kudimburwa, wedzera yakabikwa mazai uye mayonnaise (kana yogati). mavhitaminzi akawanda uye zvicherwa unotora bhiti misoro.

Foods wakafuma mavhitaminzi

Kufunga kudya haazorambi chete kugutsa zvadzinofarira dzemhuri, asiwo kuti pave noutano, kubhadhara pfungwa idzodzo zvokudya ane yakawanda mavhitaminzi. An nzvimbo inokosha inogarwa tsvuku uye yehuku nyama, nomukaka zvigadzirwa, matsva miriwo. In zviyo, mavhitaminzi akawanda, asi dzinonyanya kukosha - ndiye zvisaririra zvinhu zviri sezvaakanga zvichidiwa. The soro kugutsikana mavhitamini mu chirimwa zvokudya kune mwaka. Edza kupinda Muterere yakawanda yakachena miriwo, michero, miriwo uye michero. Izvi zvichava shasha ekudzivirira beriberi.

kodzera kushandiswa

Zvakakosha kunzwisisa uye sei kuchengetedza mavhitaminzi. Pashure pezvose, kwete zvinhu zvose zvinogona kudyiwa mbishi. Kana uchironga kudziyisa kurapwa nyama, shiri, hove kana miriwo, tsvaka nzira ichabatsira kuchengetedza zvinokosha zvinhu. Chakavimbika kupfuura nzira iri kubika mu foil. Izvi zvinoteverwa nokuipisa noutsi hwemvura. Achibika uye roasting - mumwe yakaipisisa nzira. Somuenzaniso, yakabikwa chigadzirwa iri rakaramba chete 10% chepakutanga uwandu vhitamini C, nepo richipedza anogona kuponesa 60%.

Zvinokoshawo, sezvo imi narezhete miriwo. Mbariro mashoma, chikuru kubatsira akarasika panguva Kupisa kurapwa. The yakanakisisa Ipfungwa - kugadzirira seboka, pamwechete ganda. Kunyange zvake apuro zvichava zvikuru kubatsira kana bheka kana blanch nayo pasina slicing kupinda wedges.

Usanyanyochinja ya acho, regai bikai ndiro kwenguva refu, kana hazvina zvakakodzera chaizvo. Yeuka kuti mavhitaminzi akawanda vanoparadzwa nokuda kwenguva refu nevanhu mhepo. Musaedza kucheka michero pachine akawanda.

Kutevera mitemo nyore kuti achakubatsira kudya zvinonaka uye utano.