Vitamini mu chakudya

Chakudya ndicho chimayambitsa zowonjezera thupi la munthu. Makamaka ayenera kuperekedwa kwa kukhalapo kwa mavitamini mu chakudya. Amathandiza kuti akhalebe ndi thanzi labwino, komanso amawoneka bwino ndi thupi lokongola.

Kodi zimakhudza bwanji mavitamini zakudya?

Pali zinthu zingapo zofunika zomwe zimakhudza kwambiri zakudya zowonjezera:

1. Zosiyanasiyana ndi zosiyanasiyana zosiyanasiyana. Monga mukudziwira, zakudya zambiri zimapezeka mu zipatso ndi ndiwo zamasamba.
2. Komanso, chiwerengero cha mavitamini chimakhudzidwa ndi njira ndi masamu a moyo. Mukasungidwa mu firiji patapita masiku atatu, zinthu zothandiza 30% zimatayika, ndi kutentha kutentha mpaka 50%.
3. Ndikumacheza nthawi zonse ndi kuwala, mavitamini amanenanso.
4. Njira yokonzekera. Ndi chithandizo cha kutentha kwa nthawi yaitali, zinthu zambiri zothandiza zimathetsedwa. Choncho, njira yabwino ndiyo kukonzekera chakudya kwa anthu awiri.
5. Amapanga ambiri amapanga zakudya zoteteza komanso zakudya zina zomwe zimawononga mavitamini. Komanso, mavitamini ambiri m'zinthu zowonjezera kutentha zimachepetsedwa.
6. Ngati peel imachotsedwa ku zipatso ndi ndiwo zamasamba, kuchuluka kwa zakudya zimachepetsa.
7. Zimakhudza kwambiri mavitamini ambiri, kuzizira, kupuma, etc.

Kodi mavitamini ndi zakudya ziti?

Pali zinthu zambiri zothandiza zofunika pamoyo, koma pakati pawo zimatha kusiyanitsa:

1. Vitamini A. Chofunika kwambiri pa zooneka bwino. Zambiri zopezeka mu zipatso za citrus, kaloti, ndiwo zamasamba, mazira ndi chiwindi.
2. Ma vitamini B. Zomwe zimakhudza zochita za dongosolo la manjenje. Kufunafuna zinthu zothandiza izi ndikofunika nyama, mkaka, nsomba, nyemba, porridges, bowa, ndi zina zotero.
3. Vitamini D. Ndikofunika kuti kukula ndi kukula kwa mafupa, komanso kuti tipewe matenda a kutupa kwa matenda m'thupi. Ambiri mwa vitamini D mu mkaka, komanso nsomba zamphongo ndi nsomba zina.
4. Vitamini E. Ndicho chiyambi cha ubwana ndi kubereka kwa zamoyo. Thupili liyenera kuyesedwa mu zakudya zomwe zili ndi mafuta obiriwira, mwachitsanzo, mu mtedza ndi mafuta.
5. Vitamini C. Amalimbitsa thupi la chitetezo cha thupi ndipo amachititsa chitetezo asanayambe kuchita ma virus ndi matenda. Zambiri mwa izo zimapezeka masamba, citrus, dog, rose, zipatso ndi zipatso.

Mavitamini a chakudya