Funso la mavitamini omwe amatengedwera bwino m'nyengo yozizira, kawirikawiri imadetsa nkhaŵa anthu omwe akudwala matenda okhudzana ndi chitetezo cha mthupi, kutaya tsitsi, kutaya khungu ndi zizindikiro zina zosasangalatsa. Komabe, m'nyengo yozizira, tikakhala ndi chakudya chosasangalatsa komanso chosasangalatsa nthawi zonse, munthu aliyense ayenera kuganizira za mavitamini, kuti thupi likhoza kupitiriza ntchito yosavuta, yolondola komanso yogwirizana.
Kodi mavitamini ndi ofunika bwanji m'nyengo yozizira?
Zosowa za thupi m'nyengo yozizira ndi chilimwe zimakhala zofanana. Komabe, ngati anthu a chilimwe amadya ndiwo zamasamba, zipatso, zipatso , ndi kupeza zonse zofunika, ndiye kuti m'nyengo yozizira nthawi zambiri pamakhala mavuto. Nchifukwa chake mavitamini a m'nyengo yachisanu ndi mavitamini A, B, C, D, E, K.
Kuti mudziwe kuti mavitamini mumayenera kutani m'nyengo yozizira makamaka, tcherani khutu ku "zizindikiro" - tsitsi, khungu, misomali, ndi zina.
- Ngati muli ndi khungu lofiira, khungu limakhala lofiira komanso losalala, zomwe zikutanthauza kuti mukusowa mavitamini A, C, E ndi gulu B.
- Ngati tsitsi lanu limakhala losalala ndipo likugwa pansi, ndipo misomali yanu imasuka, mukusowa mavitamini B ndi C, komanso magnesium, mkuwa, chitsulo.
- Ngati muli ndi dermatitis, ndipo zilonda pakhungu sizimachiritsa kwa nthawi yayitali, mukusowa mavitamini C, D, ndi K.
- Ngati nthawi zambiri mumadwala, vitamini C ndi ma vitamini B zimakupulumutsani.
Malinga ndi kusowa kwa zinthu zomwe mwazipeza, mungasankhe mavitamini kuti amwe m'nyengo yozizira. Mukhoza kugula zovuta, kapena mavitamini onse padera. Nthawi zonse pamakhala njira zotere monga kupeza vitamini ndi chakudya kumaonedwa. Kuti mu mawonekedwe awa amadziwika bwino kwambiri.
Mavitamini m'nyengo yozizira mu zakudya
Mutasankha mavitamini omwe amatenga m'nyengo yozizira, mukhoza kutchula mndandanda wa zakudya zomwe zilipo zambiri, ndipo zimapangitsa thupi lanu kukhala ndi mphatso zambiri. Onani momwe mungayang'anire vitamini aliyense:
- A (retinol) amapezeka mu dzungu, kaloti, tsabola, broccoli, parsley, nandolo, maapulo, mphesa, nyanja ya buckthorn ndi galu, komanso caviar, chiwindi, mazira ndi mkaka;
- B1 (thiamine) amapezeka mu mkate, bulauni, mpunga, mtedza, mtedza, komanso nyama, nsomba, nkhuku ndi mazira;
- B2 (riboflavin) ingapezeko nandolo, oatmeal, buckwheat, mkate, komanso mkaka ndi nyama;
- B5 (pantothenic acid) imapezeka chaka chonse mu yisiti, hazelnut, buckwheat, oatmeal, nandolo, komanso nkhuku, nyama zogulitsa ndi caviar;
- B6 (pyridoxine) imapezeka mu mbatata, chimanga, kabichi, nyemba, soya, buckwheat, pyshenka, nthochi, walnuts, komanso chiwindi, nyama, nsomba ndi mkaka;
- B9 (folic acid) ali mu kaloti, nyemba, bran, balere, buckwheat, mtedza, nthochi, bowa, masiku, komanso nsomba, chiwindi ndi ng'ombe;
- B12 (cyanocobalamin) imapezeka m'nyanja kale, yisiti (kuphatikizapo mowa), soya, komanso mkaka, nyama, nsomba ndi nkhuku;
- C (ascorbic asidi) amapezeka mu kiwi, citrus, mtundu uliwonse wa kabichi, tsabola, galu, nyani, cranberry compours;
- D (calciferols) amatha kupezeka ku caviar, mafuta a nsomba, mkaka ndi mazira;
- E (tocopherols) ilipo mu mafuta, mtedza, nyemba, tirigu, komanso chiwindi, yolks ndi mkaka;
- H (biotin) imapezeka mu mtedza, nyemba, mbatata, kaloti, beet, malalanje, maapulo, bran, tirigu, mpunga, komanso nyama, mazira, nsomba, mkaka;
- K (phytomenadione) imapezeka mu galu, supu, kabichi, oatmeal, tirigu, wobiriwira tiyi, komanso mazira ndi chiwindi.
- PP (nicotinic acid) imapezeka mu broccoli, mtedza, masiku, zakudya za tirigu, komanso nkhumba, chiwindi, tchizi, mkaka.
Ngakhale kuti palibe mphatso zambiri za chilimwe, m'nyengo yozizira nthawi zonse zimatha kupereka mavitamini ambiri m'thupi. Chinthu chachikulu - kupanga bwino mapu anu, pogwiritsa ntchito zakudya zokha.