Mukubuda kwechiitiko chezuva, zvinova zvishoma uye zvishoma, uye kushushikana uye kuneta - zvimwe nezvimwe. Uye kana tembiricha iri kunze kwehwindo rinowira pamwe nehutano hwako uye nemood, saka ichi chikonzero chekufunga kuti ndeipi nzvimbo yako yekudzivirira inoda kutsigirwa uye inotambura nekushomeka kwemavhitamu. Ko ivo vane mhosva ye "solar" mamiriro uye hutano?
ZVINOKOSHA: Usazviratisa, asi bvunza chiremba - chete zviongorori zvokurapa zvinoratidza kuti zvikamu zvisina kukwana hazvina kukwana muviri wako.
Vitamin D - kusimudza mood
Vitamin D inonzi "Sunny Vhitamini", inogadzirwa nechero chako zvakasikwa pasi peScripes yeZuva. Inomutsa kugadzirwa kwecolagen, kunowedzera kuratidzwa kweganda, kunosimbisa kusadzivirirwa, uye zvakare kutevedzera mwero wecalcium mumuviri uye zvinobatsira kune yakanaka mamiriro.
Vitamin D vakapfuma muhove mafuta - Salmon uye tuna, pamwe neoysters kana caviar. Uye kana iwe usingade hove, wobva waedza kune mamwe mazai ezai uye yogurts kana kunwa mumwe mukaka.
Trout yakapfuma mu vitamin D
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Vitamini e - kusimbisa immune system
Vechidiki Visiniki, mumwe wevaAustiyoxidants akasimba, izvo zvisingadziviriri shanduko dzezera rekunze, asi zvakare zvinodzivirira pazvinhu zvisina kunaka zvekunze, kudzvanyisa manzwi emahara, uye kunosimbisa kusadzivirirwa, kunobatsira kurwisa mabhakitiriya nemabhuroora.
Yakawanda yezvese vitamini e inowanikwa muviri yemiriwo mafuta, nzungu, mhodzi uye miriwo yakasvibira.
Vitamini c - batsira kudzokera kumutsara
Mumwe vhitamini, iyo inosanganiswa nezhizha ndeye vhitamini vhitamini C. Muviri haugone kuchigadzira zvakazvimirira, saka zvakakosha kuti uve nechokwadi chekuti nguva yemazuva ese. Zviri nyore kuita, se vhitamini c inzvimbo iri mumichero yakawanda nemiriwo. Yakawanda kwazvo yekuchengetedza kwayo mune chikafu: Nyanza Buckthorn, dema currant, tsvuku tsvuku.
Vitamini kubva kuPRY Citrus - asi kwete chete ivo
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Vitamini C inowedzera kugadzikana kwemuviri kune hutachiona, ichisimbisa immune system, iyo yakakosha panguva yekutonhora kazhinji, uye zvakare intioxidant yakasimba inowedzera kushanda uye kutsungirira.
Magnesium - ndiudze "kwete" kushushikana
Magnesium ine iyo yekunyepedzera mhedzisiro uye yakakosha kana ichishungurudza - uye scelen inochinjana pachayo inova kushushikana kwakanyanya kumuviri wedu. Ichi chiitiko chekutevera chinodiwa kuti uzorere kuzorora kwehusiku uye kuchengetedza kwepfungwa. Nenzira, kutya, kupurasitirisa uye kuzvimanikidza kune zviratidzo zvisina kunanga zveMagnesium kuperevedza mumuviri.
Magnesium Frvifu Frev Avocado uye Pumpkin Mbeu
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Izvo zvinokwanisika kuizadza nekuwedzera dema chokoreti, spinach, cocoa, avocado, maalmonds kune iyo yezvinyorwa zvechikamu chakaomeswa mumbumpin uye sesame mhodzi, pamwe negorosi rakaputika.