Amadziwika kuti masamba ndi zipatso zimangokhala mavitamini awiri okha: ascorbic ndi folic acid. Mwa njira, zomwe za Vitamini C mu apulo madzi ndi mamiliyoni awiri pa magalamu 100 okha. Kuti mupeze tsiku ndi tsiku za Vitamini iyi, yofanana ndi mamiliyoni 60, muyenera kumwa magalasi 15 a madzi patsiku.
Kuti mavitamini a gululi usanati ndi mavitamini osungunuka, ndipo E, palibe mafuta ambiri, koma mu nyama yayikulu kwambiri, koma mchere, mafuta, mafuta opangira mafuta opera , Buckwheat, oatmeal, mpunga wa bulauni.
Chifukwa chake ngati mukufuna kukhala wathanzi, muyenera kubwezeretsa mavitamini ndi zinthu zina. Funso limodzi lokha lokhalo lilipobe: Momwe mungasankhire vitamini ndi ma mineral zovuta?
Choyamba, ziyenera kutsogoleredwa ndi zomwe thupi lanu limafunikira. Pali mitundu yapadera ya mavitamini kwa iwo omwe ali ndi thanzi, amatsogolera kukhala wakhama kapena amangofuna kuchepetsa thupi komanso kutsatira zoperewera.
Zovuta za amayi amtsogolo nthawi zonse zimalemekezedwa ndi folic acid, ayodini ndi chitsulo.
Kuti mukhale ndi vuto la ubweya wangwiro, chikopa ndi misomali, zovuta zapadera zimafunikiranso. Yulani yolumikizirana ndi coblioxidant cobtail yochokera ku mavitamini A, B, C ndi e mu mawonekedwe a Dragee imalimbitsa misomali ndikupatsa manja oyesedwa bwino.
Monovitamins amapangidwanso, omwe nthawi zambiri amagwiritsidwa ntchito mu mankhwala. Koma ndibwino kuti muthandize kudya kwanu ku Polivitamini ndipo musaiwale za zakudya zabwino kwambiri.
M'mawa kapena madzulo
Imwani mavitamini ndiabwino pambuyo pakudya nthawi yomweyo, mwachitsanzo, m'mawa. Izi zikugwira ntchito ku zovuta ndi ginseng mizu kapena zitsulo zomwe zingamveke kuti palibe khofi amene angafunike. Ndi mavitamini okwanira osungunuka ngati vitamini E pachimake chopanda tanthauzo samamwa.
Ndikofunikanso kukumbukira kuti kumwa mankhwala ndi mavitamini nthawi yomweyo, omalizirawo adzakhala oyipitsitsa. Maantibiotic amatha "kukanikiza" mavitamini C ndi b2, operewera ndi mapiritsi ogona - ma vitamini a gulu la B, ma vitamini C ndi folic acid.
Muthanso kupatsanso luso lanu ndi Badas, koma izi sizikukonzekera m'mankhwala m'mankhwala, ndipo satha kuyesa matenda.
Vitamini a
Mafuta a nsomba, chiwindi, batala, zonona, kaloti, tsabola wokoma, parsley
Amasintha maso, amateteza kuzizira ndi fuluwenza
Vitamini B1.
nandolo, oatmeal, buckwheat, mtedza, nkhumba
Yemwe amayang'anira ntchito yaubongo, kamphamvu ndi mitsempha yamanjenje, imateteza ku mavuto obwera chifukwa cha mowa ndi fodya
Vitamini B6.
Amadyera, yisiti, nyemba, kaloti, avocado, nthochi, mbatata, kabichi, mkaka, kabichi, dzira yolk
Amatenga nawo mbali pakusinthanitsa zinthu, kofunikira pantchito yamanjenje, amachepetsa kuchuluka kwa magazi
Vitamini B12.
nyanja kabichi, soya ndi soya, chiwindi, chiwindi, nkhuku, nkhuku, mkaka, mazira, mazira, hersister, hersister
amathandizira kupewa kukhumudwa, zimathandiza ndi kusowa tulo, imayang'anira kagayidwe kake
Vitamini C
Crarus, amadyera, kabichi wowawasa, zipatso zakuda, zipatso za rosehip, cranberries
Amachenjeza kuzizira, imayang'anira kagayidwe ndi ntchito ya chitetezo chathupi, imateteza kusokonekera
Vitamini E.
Mpendadzuwa, thonje, mafuta a chimanga, mtedza wa masamba, utoto, nyemba, chiwindi, chiwindi, tirigu, mphukira
Imagwirizana ndi thanzi la mitsempha ndi minofu, imalepheretsa kuchepa kwa magazi, kumateteza maselo kuti asawonongeke ngati antioxidant, imathandizira kuyamwa kwa mavitamini a, amachepetsa ukalamba
Vitamini D.
Amapangidwa pakhungu motsogozedwa ndi maulendo a ultraviolet,
Zowonjezera - zinthu zamkaka, mafuta onenepa, dzira yolk
Imapereka kukula ndi chitukuko cha mafupa, kumayendetsanso mchere, amachenjeza osteoforosis, amathandizira kuyamwa kwa calcium ndi magnesium
Vitamini K.
Amadyera, hisiph, sipinachi, utoto ndi brussels kabichi, tiyi wobiriwira, nerd
Amalimbikitsa mapangidwe ndi kubwezeretsa mafupa, omwe amayang'anira magazi
Vitamini RR
Ng'ombe, yisiti, broccoli, tchizi, ufa wa chimanga, agalu, nkhumba, tomato, ginseng
Makina a cholesterol omwe ali m'mphepete mwa magazi, amayang'anira kagayidwe
Vitamini N.
Peanut, nyemba, kabichi yoyera, Chapugnons, dzira yolk, chiwindi
imayang'anira kagayidwe
Kukonda mozungulira mavitamini am'matanda. Komabe, adatulutsa pano kuposa zenizeni. Polyvitamins ali ndi prophylactic mlingo wa mavitamini. Ndipo ngakhale nthawi ina, itenga nthawi yambiri kwa masiku angapo, palibe chomwe chingachitike. Vitamini yokhayo muyenera kusunga Egor Egor - Vitamini A. Mu Polyvitamin, nthawi zambiri pamakhala zofunikira tsiku lililonse, ndiye kuti sizofunikira.