Mu buryo bwizuba, biba bike kandi bike, no guhangayika n'umunaniro - byinshi. Niba kandi ubushyuhe hanze yidirishya buguye hamwe nubuzima bwawe no kumutima, iyi niyo mpamvu yo gutekereza kubyo gahunda yumubiri wawe ikeneye infashanyo yinyongera kandi ibabaye muri vitamine. Biteho muri bo ni inshingano zo "izuba" no kumererwa neza?
AKAMARO: Ntukivunire, ariko ubaze umuganga - Isesengura ry'ubuvuzi gusa rizagaragaza rwose ibice bidahagije umubiri wawe.
Vitamine D - kuzamura umwuka
Vitamine D yitwa "Vitamine Sunny", ikorwa n'ibinyabuzima uko bisanzwe biyobowe n'izuba. Itera umusaruro wa courgen, yongera imbaraga zuruhu, ikomeza ubudahangarwa, kandi igena urwego rwa calcium mumubiri kandi rugira uruhare muburyo bwiza.
Vitamine D ikungahaye ku mafi yabyibushye - Salmon na Tuna, kimwe na oysters cyangwa caviar. Niba kandi udakunda amafi, hanyuma ugeragezeyo ko hari umuhondo wa egi na yogurt cyangwa unywa amata menshi.
Trout ari umukire muri vitamine d
Ifoto: Pexels.com.
Vitamine E - Gushimangira sisitemu yumubiri
Urubyiruko rwa Vitamine, kimwe mu ba Antioxydidakere zikomeye, ntabwo ari uguhindura ibintu bifitanye isano n'imyaka, ahubwo binarinda ibintu bibi byo hanze, guhagarika imiti myiza, kandi bishimangira ubudahangarwa, bifasha ubudahangarwa, bifasha kurwanya bagiteri na virusi.
Byinshi muri vitamine e bikubiye mumavuta yimboga, imbuto, imbuto nimboga zatsi.
Vitamine C - ifasha gusubira kumurongo
Indi vitamine, ifitanye isano nimpeshyi ni vitamine C. Umubiri ntushobora kubyara wigenga, kubwibyo ni ngombwa kwemeza ko yarya buri munsi. Biroroshye gukora, nkuko Vitamine C ikubiye mu mbuto n'imboga nyinshi. Byinshi cyane kubungabunga ibiryo: Inyanja Buckthorn, umukara wumukara, pepper itukura.
Vitamins kuva ikungahaye Citrus - ariko ntabwo ari bo gusa
Ifoto: Pexels.com.
Vitamine C yongerera umutekano w'umubiri kwandura umubiri, gushimangira gahunda z'umubiri, ifite akamaro kay'ingenzi mugihe gito gikonje, kandi nacyo ni antioxydant yongera imikorere no kwihangana.
Magnesium - Mbwira "Nta" Guhangayikishwa
Magnesium ifite ingaruka zikanda kandi ntabyingenzi mugihe uhangayitse - kandi impinduka zo guhitamo ubwazo ziba imihangayiko nini kumubiri. Iki gihirako gikenewe kugirango uruhuke rwuzuye kandi rukarinde imiterere ya psycho-amarangamutima ahora ari byiza, kimwe nibitekerezo byumuziki ingingo zose zimbere hamwe nimiyoboro y'amaraso. By the way, guhagarika umutima, plastike no kurira ni ibimenyetso bitaziguye bya magnesium ibura kumubiri.
Magnesium abakire avoka na imbuto y'ibihaza
Ifoto: Pexels.com.
Birashoboka kubyuzuzamo wongeyeho shokora yirabura, spinach, cocoa, avoka, ibihangano mumirire yacyo, hamwe nibibi byimbuto zuruha igihaza byumye nimbuto.