Birazwi ko imboga n'imbuto bikora nk'isoko yizewe ya vitamine ebyiri gusa: aside arird na folic accide. By the way, ibikubiye muri vitamine C mumato ya pome ni miligaram 2 gusa kuri garama 100. Kugira ngo ubone igipimo cya buri munsi cyiyi vitamine, kingana na miligrams 60, ugomba kunywa ibirahuri 15 byuburato kumunsi.
Ko mbere ya vitamine zamatsinda muri vitamine nke, kandi e, nta mboga nyinshi, ariko mu nyama nyinshi za Calorie, umwijima, amababi, amata, amata y'ifu ya coarse , Buckwheat, umuceri, umuceri wijimye.
Niba rero ushaka kugira ubuzima bwiza, ugomba kuzuza kubura vitamine nibimenyetso. Ikibazo kimwe gusa gisigaye kuri gahunda: Nigute wahitamo vitamine na minerl?
Mbere ya byose, bigomba kuyoborwa nibyo umubiri wawe ukeneye. Hariho vitamine idasanzwe kubasezeranye muburyo bwiza, iganisha kumyidagaduro ikora cyangwa ishaka kugabanya ibiro kandi igakurikiza ibiryo.
Ibigoye bya ba nyina birizwa buri gihe bikungahazwa na acide folike, iyode nicyuma.
Kugirango ukomeze imiterere yuzuye yimisatsi, uruhu nimisumari, ibigo bidasanzwe nabyo birakenewe. Umusemburo ukuramo hamwe na cocktail ya antioxident kuva vitamine A, B, C na E muburyo bwa dragee bizashimangira imisumari kandi bagatanga isura nziza.
MONOVITAM nayo ikozwe, zikoreshwa cyane mugukora imiti. Ariko nibyiza kuzuza indyo yawe kuri polivitamins kandi ntiyibagirwe kubyerekeye imirire yuzuye.
Mu gitondo cyangwa nimugoroba
Kunywa vitamine nibyiza nyuma yo kurya icyarimwe, kurugero, mugitondo. Ibi bireba bigoye hamwe na ginseng umuzi uzakuramo cyangwa eleutherrococcus, ijwi kugirango nta kawa izakenerwa. Kandi vitamine itoroshye nka vitamine e ku gifu cyuzuye ntabwo akuramo.
Birakwiye kandi kwibuka ko gufata imiti na vitamine icyarimwe, aba nyuma bazaba babi. Antibiyotike irashobora "gukanda" vitamine c na b2, tranquilizers hamwe n'ibinini byo kuryama - vitamine z'itsinda - vitamine z'itsinda b, ububabare - Vitamine Acide.
Urashobora kandi gutandukanya indyo yawe nada, ariko ntabwo ari imyiteguro ya farumasi, kandi ntizanyuramo ibigeragezo byubuvuzi.
Vitamine A.
Amavuta y'amafi, umwijima, amavuta, amavuta, karoti, pepper nziza, peteroli
Itezimbere amaso, irinda ibicurane na grippe
Vitamine B1.
Amashaza, Oatmeal, Buckwheat, imbuto, ingurube
Ushinzwe imirimo y'ubwonko, Sisitemu y'imitima n'ubwoba, irinda ingaruka mbi zinzoga nitabi
Vitamine B6.
Greens, Buckwheat, umusemburo, ibinyamisori, karoto, ibitoki, ibigori, inyama, inyama, inyama, amata, amata
Yitabira kungurana ibitekerezo, bikenewe kubikorwa bya sisitemu yimitsi, bigabanya urugero rwamaraso
Vitamine B12.
imyumbati yo mu nyanja, soya n'ibiryo byiza, umusemburo, umwijima, inyamanswa, inkoko, amafi, amata, amata
Itanga umusanzu mu gukumira kwiheba, bifasha hamwe no kudasinzira, genzura metabolism, igitutu gisanzwe
Vitamine C.
Citrus, Icyatsi, Uburafu, Umukara, Umukara, Roza imbuto, Cranberries
Aburira ibicurane, agenga metabolism n'umurimo wa sisitemu y'umubiri, arinda guhangayika
Vitamine E.
Izuba Rirashe, Ipamba, Amavuta y'ibigori, imbuto za pome, intoki z'icyatsi kibisi, ibinyampeke, ibinyamisogwe, umwijima, amata, inyamanswa
Ishyigikira ubuzima bwimitsi n'imitsi, irinda anemia, irinda selile zangiza nka antioxydant, zitanga umusanzu wa vitamine A, zitinda gusaza
Vitamine D.
Yashinzwe mu ruhu munsi y'imirasire ya ultraviolet,
Inkomoko yinyongera - Ibikomoka ku mata, ibinure byamafi, amagi
Itanga imikurire n'iterambere ry'amagufwa, igabanya osteoporose, igira uruhare mu kwinjiza calcium na magnesium
Vitamin K.
Greens, Rosizi, Epinari, Ibara na Bruxelles Cambuge, icyayi kibisi, nerd
Ateza imbere ishinga no kugarura amagufwa, ashinzwe kunyerera amaraso
Vitamine rr
Umwijima w'inka, umusemburo, broccoli, karoti, foromaje, ifu, amafi, amafi, ingurube, inyanya, minse
Ibisanzwe bya cholesterol murimaraso, bigenga metabolism
Vitamine N.
Ibishyimbo, ibishyimbo, cabage yera, champignons, amagi yolk, umwijima
agenga metabolism
Ishyaka rizengurutse vitamine ritetse. Ariko, yazanywe hano kuruta ubundi. Polyvitamine irimo igipimo cya prophylactique cya vitamine. Kandi niyo icyarimwe, bizafata igihe kubara iminsi myinshi, ntakintu kizabaho. Vitamine gusa ugomba kubika Egor Egor - Vitamine A. Muri Polyvititam, mubisanzwe hariho igipimo cyacyo cya buri munsi, niko ibyo bikenewe.