Vitamini kwa amayi pambuyo pa zaka 45

Kwa amayi omwe ali ndi zaka 45, kuchepetsa kuchepetsa ntchito ndi kutopa, ndipo kawirikawiri zaka izi zimagwirizanitsidwa ndi ambiri, nthawi zina osati zabwino, kusintha kwa thupi. Pofuna kuthetsa vutoli, nkofunika kuti musankhe mavitamini kwa amayi omwe ali ndi zaka 45.

Mavitamini mu zakudya

Pogwiritsa ntchito chakudya choyenera, mkazi, ngakhale atakula, adzakhalabe wokongola komanso wathanzi, chifukwa chake muyenera kudziwa kuti mavitamini ndi othandiza bwanji kutenga mkazi pambuyo pa zaka 45 kuthetsa mavuto okalamba.

Vitamini E ndi wothandizira amayi omwe ali ndi zaka zoposa 45 poteteza kukongola kwa khungu. Ndi iye amene akuvutika ndi kusintha kwa msinkhu, amachititsa kukhala yochepetsetsa, yowonjezera komanso yathanzi. Vitamini E ndi wolemera, monga lamulo, chomera chomera: mtedza, azitona, mafuta a mpendadzuwa ndi mazira.

Vitamini A ndi chinthu chofunikira chomwe chimapindulitsa osati khungu kokha, komanso maso. Kuti mukhale ndi mavitamini A omwe mulibe thupi, muyenera kuphatikizapo kudya zakudya zamkati, chiwindi, kirimu, kaloti watsopano, zipatso ndi zipatso zofiira.

Ambiri ogonana ndibwino akuganiza za mavitamini abwino kuti atenge akazi pambuyo pa zaka 45 m'chaka. Vitamini C imathandiza kupewa avitaminosis, yomwe imakhala yowonongeka pa nthawi ino ya chaka, komanso kupewa kutayika kwa minofu ndipo, motero, kupindula. Ndicho chifukwa chake vitamini C ndiwothandiza kwambiri kwa amayi a zaka 45. Zimathandizanso kugwira ntchito ya mtima wamtima ndikuyambitsa kagayidwe kameneka. Vitamini C ndi mbali ya citrus, mphesa, sauerkraut ndi zitsamba zatsopano.

Vitamini D, omwe amachititsa mphamvu ya mafupa - vitamini wofunikira kwambiri kwa amayi pambuyo pa zaka 45. Kuchuluka kwake kwa thupi kumachepetsa chiopsezo cha osteoporosis ndi kuvulala kosiyanasiyana. Zomwe zimapezeka mu vitamini D : mankhwala a mkaka wowawa, dzira yolk ndi chiwindi.

Mavitamini abwino kwambiri

Kuwonjezera pa zakudya zoyenera, tiyenera kudziwa kuti ndi mavitamini otani omwe amafunika kumwa kwa zaka 45. Mwachidziŵikire kwambiri kuti mukhale ndi chibwenzi, zikhoza kuzindikiranso: Supradin, Vitrum ndi Lor. "Mungagule mankhwalawa pamsitolo, makamaka mukatha kukaonana ndi katswiri." Ndibwino kuti mutenge ma vitamini-mineral - maulendo 2 pachaka. kufooketsa thupi ndi kusunga ziwalo zonse ndi kayendedwe kachibadwa.