Chilema 1
Ngati muli ndi zambiri ndipo mwayamba kugwera tsitsi, zikutanthauza kuti thupi lanu limasowa vitamini B7 (Biotin). Kuti andilipiritse, kuwonjezera ma amondi, soya, amadyera, mbatata, nthochi zokudya.
Kuwonongeka kwa tsitsi kumatha kuchiritsidwa
pixabay.com.
Chilema 2.
Pali zotupa pankhope, ngakhale simumavutika ziphuphu ndi zolakwika zina za khungu? Izi zitha kuwonetsa kusowa kwa mavitamini a gulu la B. Kuphatikiza pa zowonjezera chakudya, kudya bowa, mbatata, tchizi, kolifulawa, mazira owiritsa ndi sipinachi.
"Mavuto a" nyengo "
pixabay.com.
Chilema 3.
Ngati khungu la nkhope ndi ma protein apeza chingwe chachikaso, ndiye kuti thupi lanu ndi nthawi yobwezeretsa matchini a vitamini B12. Zimakhala zambiri mu ng'ombe ndi chiwindi, mkaka, nsomba, nsomba, nsomba, zachilengedwe zoguti.
Chikasu - chifukwa chokhudzidwira
pixabay.com.
Chilema Chimodzi 4.
Chamm adayamba kutuluka, ndipo mano adawonekera kufinya, mwina muli ndi vuto la Vitamini D. Kafukufuku wawonetsa kuti anthu omwe ali ndi vuto la vitamini D. Gwiritsani ntchito zinthu zamkaka, mpunga wamdima, amadyera, phwetekere, nyemba zamafuta, zipatso ndi mphesa.
Samalani mano
pixabay.com.
Chilema Chiwerengero 5.
Ming'alu m'makona mkamwa, otchedwa "hangular hat", imawonetsa kuti si mankhwala a mavitamini olemedwa ndi chitsulo ndi zinki. Ichi ndi B3, B2 ndi B12. Yatsani chakudya chanu cha nyama zambiri, nsomba zofiira, mazira, mtedza ndi nyemba. Ndikulimbikitsidwa kuphatikiza zinthu izi ndi masamba, monga vitamini C imathandizira kulimbana ndi matendawa ndikuwonjezera mayamwidwe amatsulo.
Mavitamini a milomo.
pixabay.com.