Zakudya za maiko osiyana zili ndi zinthu monga zobiriwira anyezi, zomwe zimapatsa chakudya piquancy. Choncho, anthu ambiri amaphatikizapo zakudya zawo, osaganizira ngakhale kuti mavitamini ali otani anyezi komanso mapindu a masambawa. Koma kuti tipeze zofunikira kwambiri pa nkhani yopanga masitimu, tiyeni tipemphebe kuti ubwino ungabweretse chiyani komanso kuti udye.
Kodi mavitamini amapezeka muzitani anyezi?
Mu zomerazi mudzapeza zambiri zomwe zimadziwika kwa ascorbic acid , zomwe zimathandiza kubwezeretsa chitetezo cha thupi ndikuchotsa zotsatira za chimfine. Zakudya za vitamini C mu anyezi obiriwira zimapanga njira yabwino kwambiri yopezera chiwindi ndi ARI, kotero akulangizidwa kuti adye omwe akukakamizidwa kuti alankhule nawo kale odwala, izi zidzathandiza kuti asatenge kachilomboka.
Pali zitsamba ndi mavitamini A, ndi B, zomwe zimathandiza kulimbitsa mafupa ndi minofu, kuthandiza kuonetsetsa ntchito ya mitsempha, kubwezeretsa masomphenya komanso kusintha ndondomeko ya kudya. Kuchuluka kwa zinthuzi mu anyezi ndizomwezi, kotero kudya ngakhale 50 mpaka 100 g wa masamba awa tsiku, mudzabweretsa thupi lanu phindu lalikulu.
Kunena za mavitamini olemera mu anyezi wobiriwira, sikutheka kutchula kuticopherol, ndiko kuti vitamini E, yomwe imatchedwanso kuti kulimbikitsa achinyamata. Kukhalapo kwa tizilombo tating'onoting'ono kobiriwira kumakhala kwakukulu kwambiri, choncho, ngakhale pang'ono pokha pakudya kumathandizira kuchepetsa zizindikiro zoyambirira za ukalamba. Vitamini E ndiyenso kuonetsetsa kuti njira zambiri zomwe zimachitika m'thupi zimakhala zochitika m'thupi, ngati sizikusowa, mavuto aakulu a thanzi angayambe, kuwonjezera kuti anyezi azidya zakudyazo.
Mu anyezi wobiriwira, mulibe mavitamini okha, komanso mchere monga phosphorous , potaziyamu, zinc ndi magnesium. Chifukwa cha kusowa kwa zinthu izi, misomali imayamba kuphuka mu thupi, khungu la khungu limachepa ndipo tsitsi limatayika ndi kuwonjezera masamba pa zakudya zanu, mumapewa kuoneka kwa mavutowa, osati kukhala ndi thanzi labwino komanso mphamvu, komanso achinyamata. Ma micronutrientswa amafunikanso kulimbitsa thupi la mtima ndi kuonetsetsa kuti maselo a ubongo amatha kugwira ntchito, zimatsimikizirika kuti kusowa kwa phosphorous komweko kungayambitse kukhumudwa kukumbukira komanso kuchepetsa kuganiza.