Mavhithamini Anobatsira Mukudya

Yakagara ichizivikanwa kuti muviri unoda mavitamini. Vanotarisa pane zvose zvinooneka uye utano. Iye zvino maresitendi ane sarudzo yakakura yemamiriyumu makuru, akaverengwa mazera akasiyana, zvakasiyana siyana. Asi kutsvakurudza masayendisiti anoratidza kuti havakwanise kuzadzisa zvidimbu zvemuviri. Vitamine muzvokudya zvinopinda kudya kwedu zviri nani zvakanyanya. Dzimwe nguva zvakakwana kuti uzvigadzirire iwe pachako, iyo inofunga nezvezvinhu zvose zvinodiwa kuti uvandudze hutano nekuvandudza hutano. Kuti uite izvi, iwe unoda kunzwisisa zvishoma pamusoro pechinhu chimwe chezvinhu chiripo, uye zvipi zvayo zvinowanikwa.

Vitamine muzvokudya - chii chavanoita uye kupi kwavanozviwana?

Provitamin A. Vitamin A.

- Kutarisana nemaziso akanaka.

- Batsira muviri kuti uwedzere hutachiona.

- Zvakakosha pamatambudziko akasiyana-siyana uye zvirwere, chengetedza mhuka kubva pamigumisiro inokuvadza yemhepo yakasvibiswa.

- Ita basa mukuumbwa kwemasero matsva. Kana iyi vitamini haina kukwana, ganda rinova rakaoma, rinotanga kubvisa.

Mishonga ine vitamini A: mafuta, chiropa, yolk, mafungiro emhuka, neproitamin A - inozivikanwa nevanhu vose makaroti nemichero yose nemuchero, mbatata, zvinomera.

Vitamin C.

- Inobatanidzwa mukuvakwa kwemasero nhengo.

- Inodzivirira muviri kubva kune utachiona.

- Rinodzora basa rechiropa.

- Inokurudzira kuporesa maronda.

Pfuma yakawanda yevhitamini C ndiyo mbwa yakasimuka. Inogona kushandiswa kutsva kana mufananidzo weiii uye tinctures. Ipapo, kuburuka - gungwa buckthorn, guava, sitirobheri, currant, mandimu, machero, kabichi, horseradish, parsley uye dill. C-mavitamini muzvokudya zvakajairika, asi kwete mune zvese zvehupenyu hwavo.

Vitamin B1.

- Zvakakosha kuchinja mishonga mumasimba.

- Inobatanidzwa mubasa remagetsi emagetsi.

Zvinyorwa zvaro zvakakura zvinomera gorosi zviyo, chiropa, mbiriso ye brewer, bran, sunflower mbeu uye sesame, buckwheat, nguruve, marangi, uye hazelnuts.

Vitamin B2.

- Zvakakosha kuti ganda rirambe rakasununguka, rakasununguka uye rine utano.

- Inobatsira kuona.

- Inobatanidzwa mubasa remagetsi emagetsi.

Ndezvipi zvigadzirwa zvazviri? Chirafu, mukaka wakakangwa, mackerel, maamondi, mazai ehuku, cocoa, mafuta yenguruve, mukaka, cottage cheese, kabichi, tomato, cheese.

Vitamin B3.

Zvakakosha kutsigira basa reropi, iko kwepuroteni nemafuta. Inowanikwa muropa, huku yekuku, mbeu yezuva, mbeu isina mbiriso, mbiriso (doro uye chingwa), marangi.

Vitamin B5.

Izvo zvakakosha pakugadzikana kwemasabolism, kukura, kuchengetedza vechidiki. Zvakabva kune mbiriso, mazai, chiropa, misi yemukaka-misi, marangi, turkey nyama.

Vitamini B6.

Kutamba kwete chinhu chiduku mumatabolism emaproteine nemafuta, inonzi inzvimbo yezvigadzirwa zve enzymes. Inowanikwa mune mbiriso, chiropa, zviyo zvisina kubviswa, mbatata, yenguruve, bhanana.

Vitamini B12 muzvokudya

Haisi yakawanda iri muzvokudya, asi zvakakosha pakukura, pamwe chete nekugadzirisa kwemaitiro emutambo wenheyo. Inogona kuwanikwa muropa, mbiriso, hove, mishonga yemiti, cheese.

Vitamin D.

Izvi zvinokosha kuti utano hwemapfupa, pamwe chete nevhudzi uye ganda. Iyo inoumbwa mumuviri muzuva, uye mishonga iri nayo, ihove yehove, maruva emvura, mazai yolk, misi yakasvi-mazai.

Vitamin E.

Simba rinorwisa antioxidant, rinobatanidzwa mukugadzirisa nekudzivirirwa kwemasero matsvuku eropa, masimba, mamwe matukisi. Chinokosha ndeyekuti chinowanikwa chete mumiti - chibage, soy, yakamera gorosi, bran, parsley, saladi, pea. Asi zvinenge zvisingabviri kuwana mari yakakodzera kubva pakudya. Nokudaro, nekushaiwa kwayo, zvinokurudzirwa kushandisa capsules.

Usazvidza mazano pamusoro pekudya zvine utano . Vitamine muzvokudya zvinonyanya kukosha kudarika zvinodhaka, uye iwe unogona kuita menyu yaunonyorera meno yako.