Mavhitaminzi mu Food

Vaiona chikafu utano, izvo anochengeta vose zvinovaka muviri uye mavhitaminzi. Saka zvinokosha kuti achengetedze mavhitaminzi mu zvokudya panguva kubika.

Basa mavhitamini mu kwevanhu kudya kunovaka pamatunhu. Ndivo yeimwe pamusoro makemikari hunhu, tiri chikamu makemikari uye uchazvara CATALYTIC basa, i.e., chokwadi, kunoitika pamberi kugaya kwemapurotini, kwemafuta uye makabhohaidhiretsi muviri yedu. Nhasi tinoziva mavhitamini anenge 20, vose vari zvakakodzera, uye mumwe nomumwe ane chairo basa. Funga anokosha vavo:

• Vitamin A (zvimwe anonziwo retinol) - zvakakodzera kuti kwomuzvarirwo chiratidzo, uye kupedzisa basa ganda. Uyezve, pasina retinol haagoni kuva dzose nokushanda zvirwere. vhitamini kugutsikana mune zvinogadzirwa zvokudya zvingava zvakasiyana, vakawanda retinol mune zvokudya zvakadai chiropa hove, mazai, mukaka, apricots, makarotsi. Zvinonzi kuzivikanwa kuti vhitamini A rinoreva boka mafuta-soluble vhitamini, saka, pamusoro apa zvinhu zvinofanira kudyiwa pamberi mafuta, semuenzaniso makarotsi kuzadza ruomba, achiwedzera ruomba kune apricots uye zvichingodaro.

• B mavhitaminzi

B1 (kana thiamine) - kunobatsira oshandura chikafu kupinda simba, uye kunokosha kuti ndangariro dzakanaka uye nechido kutarisirwa. Its yakawanda zviyo, nomukaka zvinhu uye nyama yakachena.

B2 (kana riboflavin) - Uyewo anomuchinja chikafu kupinda simba, zvinogara muuropi. The muviri anowana nayo pamwe mukaka nenyama.

B3 (kana Niacin) - ane basa rakafanana sezvo B2. Inouya neZvapupu nyama, hove, ayo yakawanda bhinzi, pizi, bhinzi, Sou.

B6 (pyridoxine) - ane basa rakafanana, pamwe nezvose munyaya kwetunhu ropa. Its yakawanda hove, nyama, miriwo uye bran.

B9 (aizivikanwawo folic acid) - munyaya kwetunhu masero uye munyama, ndokusaka folic asidhi inowanzopiwa chinotarisirwa kumavambo pamuviri, kana Tab ndiye zvose nhengo. Its yakawanda zviyo wose chingwa, akasiyana-siyana zviyo, mukaka, michero uye miriwo.

B12 (cyanocobalamin) - anomuchinja chikafu kupinda simba rinodiwa kuti dzose kushanda masoja emuviri uye uropi. The muviri kunobva mukaka uye nyama. Mavhitaminzi nezvokudya boka B, pasina mubvunzo, muri zvikuru, basa izvi zvinoshamisa Organic yeimwe vanogona kutaura nokusingaperi.

• Vitamin C (aizivikanwawo ascorbic acid) - zvinodiwa kutapata kunodzivirira masero uye nyama rusununguko radicals. Kushaikwa ascorbic asidhi kunotungamirira kurasikirwa elasticity ganda uye munyama. Chero acidic zvibereko zvine mavhitaminzi izvi zvokudya zvinogona kuwanikwa zvinotevera masangano: zvizhinji mune ndimu, mutema currants, cranberries, blueberries, rosehips, mastrawberry, mastrawberry, gariki, yakashapa uye inotapira uye anovava maapuro, dzimwe Citrus michero, mu nemadomasi nezvimwe zvigadzirwa.

• Vitamin D - chinokosha chokushandisa mukuru-mugiredhi karusiyamu Absorção de Água. Vanhu vanogamuchira inodiwa mari vhitamini ichi, mazino utano uye mapfupa, ivo havawanzo kutsemuka. Uyezve, vhitamini D kunodikanwa kuti zvirwere. Unogona kuwana nayo, ari muzuva, uye pakati zvokudya pamwe ichi vhitamini mupfumi gungwa hove.

• Vitamin E (kana tocopherol) - kudzivirira zvinyama masero pamigumisiro okisijeni vakasununguka radicals. In yedu Muviri chinobva miriwo anonhuwirira (muorivhi, sunflower, linseed), pamwe zviyo (gorosi, oats, mapfunde, Buckwheat), uyewo akawanda vhitamini E ari zai yolks uye nzungu.

Pasina mavhitamini, zvokudya anorasikirwa ayo ehupfumi zvinobatsira, ndokusaka kukosha nhare zvekudya. Chenjerai kuti matsva muriwo nemichero vaiva muhofisi yenyu mazuva ose. Asi cherechedza kuti mavhitamini zvokudya hazvina kuchengetwa kwenguva refu, saka vanofanira matsva.