Ithembo lalikuwe
Ezweni lakithi kunenganekwane isikhathi eside ukuthi ehlobo wonke amavithamini anikezwa ngokwemvelo ngokwawo. Yiqiniso, imifino nezithelo zingatholakala, kepha hhayi ngaso sonke isikhathi emzimbeni lapho kudingeka umzimba, ikakhulu ehlobo. Kodwa ngamavithamini amancane, izinto azibi ehlobo. Isibonelo, ilanga elisebenzayo likhuthaza ukukhiqizwa emzimbeni we-vitamin D, okusiza ukuthola i-calcium ne-phosphorus, okudingekile kubahlanganyeli esimisweni somzimba sokuzivikela. Inkinga ukuthi ehlobo ekushiseni awufuni ukudla okuqukethe amavithamini adingekayo emzimbeni. Isibonelo, inyama. Kodwa yilokho esithola khona amavithamini B5, B12, okubalulekile ekukhuleni nasekusebenzeni okuvamile kwamangqamuzana egazi. Futhi, ukusetshenziswa kwesibindi, amaqanda, imikhiqizo yamafutha equkethe i-vitamin E, ebhekene nesimo sesikhumba futhi ivimbela ukubukeka kwezindwangu zegazi, kuncishisiwe. Abaningi bakholelwa ukuthi uma bedla i-apula eyodwa ngosuku, kuzoxazulula zonke izinkinga ngamavithamini ngosuku olulandelayo.
I-Vitamin A
Ivithamini enamafutha angcolile, i-antioxidant. Ngendlela yayo ehlanzekile itholakala kuphela kwimikhiqizo yemvelaphi yezilwane. Kuyadingeka impilo yemzimba, amathambo, isikhumba, izinwele namahlo. Isivikelo somzimba samandla omzimba, isimo esibi sezipikili, ukuhlunga isikhumba nokulahlekelwa izinwele.
Imiphi imikhiqizo ekhona?
Isibindi sesilwane nesibindi sezinhlanzi, ibhotela kanye ne-egg yolk. I-Provitamin A itholakala ku izaqathe, i-dill, kanye no-utamatisi, ama-orang nama-peaches.
Amavithamini weqembu B
Bamba iqhaza kuyo yonke inqubo yokusebenzisa umzimba. Ukuvuselela izivikelo zomzimba, ukulondoloza imithi yamathumbu, ukwandise ikhono lokumelana nemithwalo ephezulu. Thuthukisa umsebenzi wobuchopho, inhliziyo, imisipha, izinso kanye nomthelela ekunciphiseni ukukhula kwamangqamuzana omdlavuza. Ukusebenza okungalungile kobuchopho, ukulahlekelwa inkumbulo ebukhali, ukukhathala okusheshayo.
Imiphi imikhiqizo ekhona?
Isinkwa se-Rye, amantongomane, ama-oatmeal, ama-legumes. B2: imikhiqizo yobisi. B6 no B12: imvubelo, imifino, inhlanzi, i-egg yolk. Ku-folic acid: isibindi, izinso nemifino (i-dill, anyanisi).
I-Vitamin C
Amavithamini ayenamanzi. Kuyinto ebalulekile ekwenzeni umzimba kwensimbi, kusheshisa ukuphola. Kubalulekile ukukhula nokubuyiselwa kwamangqamuzana ama-tissue, imithambo yegazi, izinsini, amathambo namazinyo. Ukuthuthukiswa kwemikhuhlane, ukukhathala, ukunciphisa umzimba nokunciphisa amakhaza. Imiphi imikhiqizo ekhona? Imifino, imifino, izithelo, ama-juice asanda kufakwa, izithelo zeberry, amazambane, anyanisi kanye ne-sauerkraut.
I-Vitamin D
Iqembu lezinto eziphilayo ezisebenzayo, okubaluleke kakhulu ekudleni kwabantu. Ilawula ukutholwa kwe-calcium ne-phosphorus, izinga labo egazini nasekungeneni kwamathisheni amathanga, kanye nasendlini yamazinyo. Izinkinga ngamathambo amazinyo namazinyo, kanye nezifo zenhliziyo kanye nokuthuthukiswa komdlavuza. Imiphi imikhiqizo ekhona? Isikhumba se-quail esingcolile, izilwane zasolwandle, imikhiqizo yobisi omuncu, kanye nebhotela.
I-Vitamin E
I-antioxidant enamandla, ithinta umsebenzi wesistimu yokuzala kanye nezigulane ze-endocrine. Ukulahlekelwa amandla okuzala, ukungazwani ngokocansi, isikhumba esinomile. Imiphi imikhiqizo ekhona? Amantongomane, isipinashi, imbewu ye-sunflower, okusanhlamvu okuphelele kanye namafutha angagciniwe.
I-Vitamin K
Kudingekile ukuba umzimba, ukukhula kahle kwamathambo kanye nezicubu ezixhunyiwe. Kubalulekile nokusebenza okujwayelekile kwenhliziyo, izinso namaphaphu. Ubamba iqhaza ekwenzeni i-calcium nokuqinisekisa ukusebenzisana kwe-calcium ne-vithamini D. Yikuphi ukudla okwenziwe yi-vitamin ngosuku ngalunye lwabesifazane? Izitshalo ezihlukahlukene, izitshalo, ithanga, iklabishi notamatisi.