Si chinsinsi kuti pakuthana ndi kunenepa kwambiri, zakudya zimatikakamiza kudula zakudya zawo kuti thupi likhalebe mavitamini ndi zakudya zokwanira. Pankhani imeneyi, funso limayamba: Ndi mavitamini ati omwe mungatenge pamene mukuchepera?
Inde, palibe vitamini zovuta kulemera kwake zomwe zingathe kugwira ntchito yonse kwa iwe. Mwa kuyankhula kwina, kumwa mavitamini alionse, popanda kudula zakudya kapena kuyamba kuchita nawo maseĊµera, kulibe ntchito yopanda kulemera. Ichi ndi chida chothandizira chomwe chimagwirira ntchito pokhapokha ndi ena onse.
Pali mavitamini omwe amachititsa kulemera kwake - tiwone. Monga lamulo, amathandiza kufalitsa thupi, kuchepetsa chilakolako kapena kuwonjezera mphamvu. Choyamba, ndizovuta mavitamini B:
- Vitamini B2 . Ichi ndi chinthu chofunikira kuti mugwiritse ntchito bwino chithokomiro, chomwe chimayambitsa kuchepetsa thupi, zomwe zikutanthauza kuti ngati vitamini ena imathandiza kuchepetsa kulemera, ndiye ndithudi izi! M'malo mwa yisiti yowonjezera mavitamini kapena ya brewer, mukhoza kuwonjezera zakudya zanu monga zakudya zamasamba, masamba a amondi, mazira, mkaka, chiwindi, tchizi.
- Vitamini B3 . Vitaminiyi ikuphatikizidwa pakupanga mahomoni a chithokomiro ndikuyambitsa shuga m'magazi - motero amachepetsa njala. Ngati mukufuna kupeza zachilengedwe, zidzakhala zovuta: mazira, chiwindi, nyama, tchizi, nkhuku, Turkey, salimoni, mackerel, tuna, balere, mpunga wofiira, chimanga cha tirigu ndi flakes, oats, zipatso zouma.
- Vitamini B4 . Kuti mukhale ndi mafuta oyenera, mankhwalawa ndi ofunikira thupi lathu. Zikhoza kupezeka ku nkhaka, kolifulawa, mtedza, mazira a chiwindi kapena chiwindi.
- Vitamini B5 . Ichi ndi chinthu chofunika kwambiri kuti munthu awonongeke, chifukwa chimakhudza njira yovuta yogwiritsira ntchito mafuta ndi kutulutsa mphamvu kuchokera kuzinthu zomwe amapeza. Kuti mupeze vitamini kuchokera ku zakudya, muyenera kuphatikiza zakudya monga nkhuku, chiwindi ndi impso, mazira, nyama, nsomba za m'nyanja, nyemba, nyongolosi za tirigu, nkhono za tirigu ndi mandimu, mtedza, mkate wa tirigu ndi masamba obiriwira, makamaka - masamba.
- Vitamini B6 . Izi zimakhala zofunikira kuti nthawi zonse zizilamulira mphamvu ya metabolism, komanso zimathandizira kupanga mahomoni a chithokomiro. Ngati zakudya zanu zili ndi mavitamini ambiri, zidzakhala zosavuta kulemera. Kuti muchite izi, onetsetsani zotsatirazi: Mbewu zanu zonse, tirigu, tirigu, mandnuts, nkhuku, nsomba, ng'ombe, mazira, nthochi, mapepala, mbatata, kabichi, mpunga wofiira.
- Vitamini B8 . Mavitaminiwa amapangidwa kuti awotche mafuta ochulukirapo omwe amapezeka mu thupi. Pa phwando lake nkofunika kudya nthawi zonse soy, chiwindi, mtedza, zipatso, zimakula tirigu.
- Vitamini B12 . Thupi limeneli limathandiza kwambiri pakukhazikitsa zakudya zina ndi mafuta, komanso zimatithandiza kukhalabe ogwira ntchito kwa nthawi yaitali. Mavitamini oterewa sapezeka kwa odyetsa mbewu, chifukwa amapezeka pazinthu zochokera ku nyama - nsomba, nyama, chiwindi, nsomba, mazira ndi zakudya zonse za mkaka.
- Pofuna kutentha mafuta, thupi limasowa vitamin C , yomwe imakhala yochuluka mu kabichi ndi zipatso zonse za citrus, komanso tsabola wa kiwi ndi Chibulgaria.
- Vitamini D ndi amene amachititsa kuti mukhale ndi nkhawa, chifukwa ndi bwino kuikapo chakudya chanu kuti mukhale wolemera. Thupi lathu limapanga kuwala kwa dzuwa, koma limapezekanso ku nsomba: nsomba zonenepa, tchizi ndi mafuta.
Ngakhale kuti tsopano mumadziwa mavitamini kuti mumwe mukataya thupi, nkofunika kuti musangomaliza kumwa mapiritsi kapena kuphatikiza zakudya zomwe mukudya, komanso kuti musadye zakudya zabwino. Iyi ndiyo njira yochepetsetsa yophatikizapo!