Umubare wa 1
Niba ufite byinshi kandi utangiye gukata umusatsi, bivuze ko umubiri wawe urwaye vitamine B7 (biotin). Kugira ngo yishyure, ongeramo imitwe ya almonde, soya, icyatsi, ibirayi, ibitoki mu mirire yawe.
Gutakaza umusatsi birashobora gukira
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Gereranya nimero 2.
Hano hari ibirambaga mumaso, nubwo mubisanzwe utagira incne nubundi buryo bwuruhu? Ibi birashobora kwerekana kubura vitamine yitsinda B. Usibye inyongeramusaruro zo kurya, kurya ibihumyo, ibirayi, foromaje, amaduka, amagi yatetse na epinari.
Ibibazo "
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Umubare wa 3.
Niba uruhu rwo mumaso hamwe na poroteyine za poroteyine zabonye igipimo cyumuhondo, noneho umubiri wawe nigihe cyo kuzuza vitamine B12. Bikubiye cyane cyane mu bwiherero bw'inka n'inkoko, amata, umwana w'intama, salmon, tuna, yogurt ofline.
Umuhondo - impamvu yo guhangayikishwa
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Gereranya nimero 4.
Amashu yatangiye kuva amaraso, kandi amenyo aragaragaza akaya, birashoboka ko ubura vitamine D. Ubushakashatsi bwerekanye ko abantu bafite vitamine D byoroshye byoroshye kubera indwara ya buri gihe. Koresha ibicuruzwa byamata, umuceri wijimye, icyatsi, inyanya, ibishyimbo, amafi yibimera, citrus ninzabibu.
Witondere amenyo
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Gereranya nimero 5.
Kuruhura mu mfuruka z'akanwa, ibyo bita "angular Haleit", byerekana ko kutifata vitamine bikungahaza n'icyuma na zinc. Iyi ni B3, B2 na B12. Hindukira mu mirire yawe inyama z'inkoko, amafi atukura, amagi, imbuto n'ibinyamisogwe. Birasabwa guhuza ibi bicuruzwa hamwe nimboga, nkuko Vitamine C ifasha kurwanya indwara no kuzamura ibyuma.
Vitamine ku munwa.
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