Ayikho i-vitamin yamagic engayithuthukisa inkumbulo, nakuba izinkampani eziningi zokwelapha zithi sezivele zakha ifomula engasiza abantu ukuba bathuthukise imemori. Kodwa lokhu akulona iqiniso, nakuba lezi zinkampani zizama ukwakha iphilisi yemilingo, ayinayo. Futhi uma ngelinye ilanga bathola i-vitamin noma imithi ezokwenza ngcono inkumbulo, iminyaka yokuhlolwa kuyodingeka ngaphambi kokuba noma yikuphi ukuphumelela kuyotholakala emphakathini.
Amavithamini adingekayo ukuthuthukisa imemori
Amavithamini ekuthuthukiseni amaseli obuchopho enza indima enkulu. Amavithamini abaluleke kakhulu ememori yi-B amavithamini, kuhlanganise amavithamini C no-E, i-folic acid ne-thiamine, ngoba umzimba awukwazi ukuwakhiqiza. Singabathola kulabo ukudla esikudlayo.
B amavithamini eqenjini ngenkumbulo
I-Vitamin B1 (thiamin)
Umzimba udinga usuku ku-thiamine 2.5 mg. Lapho imikhiqizo ephatheka ukushisa emazingeni okushisa angaphezu kwama-120 degrees, i-vitamin B1 ibhujiswe ngokuphelele. I-Vitamin B1 itholakala ku-anyanisi, i-parsley, i-garlic, izinkukhu, ingulube, amaqanda, ubisi, amantongomane. Itholakale nasezinhlameni zokusanhlamvu zikakolweni, okusanhlamvu okusanhlamvu, amazambane, ama-peas, ama-soya.
I-Vitamin B2 (riboflavin)
Isidingo salesi vithamini singama-3 mg. Uma kuqhathaniswa ne-vitamin B1, i-vitamin B2 ishaya kahle kakhulu. I-Vitamin B2 itholakala esibindi, izinso, izinambuzane, izinkukhu, inyama, amaqanda, i-sea-buckthorn, iklabishi nesipinashi. Futhi ku-utamatisi, i-bran, u-anyanisi, i-parsley, ubisi, izithelo ezomisiwe, amantongomane, ama-soybean kanye nokolweni kakolweni.
I-Vitamin B3 (i-pantothenic acid)
Imfuneko yansuku zonke yevithamini elinjalo ngu 10 mg. Le vithamini iningi ekudleni nokuntuleka komzimba kule vithamini akuvamile. Kodwa ukungabi nalutho kwaleli vithamini kuholela ekuwohlokeni okukhulu kwenkumbulo, isizungu nokukhathala ngokushesha. Ehambisana ne-caviar, isibindi, izikhupha zamaqanda, ama-peanut, ama-legumes, amazambane, utamatisi. Futhi ku-ukholifulawa, imifino eluhlaza okwesibhakabhaka, imvubelo, i-bran kanye nemikhiqizo emihle.
I-Vitamin B6 (i-pyridoxine)
Umzimba udinga i-vitamin B6 2 mg. Ukungabi nalutho kwevithamini elinjalo kuholela ekusikeni kwemisipha, ukulala, ukucindezeleka, ukukhunjulwa kwememori. Ehambisana negalikhi, isibindi, ulwandle nolwandle, izinhlanzi zamaqanda, izimbali, ubisi, zihlume ukolweni kakolweni kanye nemvubelo.
I-Vitamin B9 (folic acid)
Imfuneko yansuku zonke kufika ku-100 mg. Ukuntuleka kwe-folic acid kuholela ekutheni umzimba awunakho ama-enzyme adingekayo ngenkumbulo, futhi nge-avitaminosis eqinile, i-anemia iqala. Okuqukethwe emikhiqizweni yebhakabhaka kusuka ku-rye nokolweni, izaqathe, utamatisi, iklabishi, isipinashi, emifino yesaladi. Futhi nasemikhiqizeni yobisi oluvuthiwe, ubisi, isibindi, izinso, inyama yenkomo, imvubelo.
I-Vitamin B12 (cyanocobalamin)
Isidingo sansuku zonke si-5 mg. Ukuntuleka kwaleli vhamini kuholela ekukhathaleni okusheshayo kwengqondo, ubuthakathaka obukhulu, ukukhubazeka okukhulu kwememori, ezimweni ezimbi kakhulu ekudleni kwenhliziyo ebulalayo.
Amavithamini kufanele athathwe ngemuva kokubonisana nodokotela. Ukuze uthole indlela ephephile yokuthuthukisa imemori, udinga ukudla ukudla kwemvelo esimweni esingaphenduliwe. Uma lezi ziyimikhiqizo emaphakethe, funda amalebula, impilo yabo yokulala kanye nokwakheka kwawo, ngokuvamile kuvela ukuthi izidakamizwa zokulondolozwa kwamakhemikhali zanezelwa khona lapho.
Kulesi simo, kunombuso wokubusa: uma ehamba olwandle, ekhula esihlahleni, emhlabathini, kungcono ukuba adle lo mkhiqizo kunokudla okuphakhejiwe, okubuye kube nokuphathwa kwamakhemikhali.
Yidla ukudla okulinganiselayo, kubandakanya imbewu namantongomane, okusanhlamvu okugcwele, imifino nezithelo efomu elisha. Engeza imikhiqizo yobisi, inani elilinganiselwe lenyama nenhlanzi ekudleni, futhi uzothola wonke amavithamini okwenziwe ubuchopho ukuze isebenze kahle.