Kwisithuba sokukhanya kwelanga, iba ngaphantsi kwaye incinci, kwaye uxinzelelo kunye nokudinwa-ngakumbi nangaphezulu. Kwaye ukuba iqondo lobushushu elingaphandle kwefestile lihla kunye nempilo yakho kunye nemvakalelo yakho, sesi sisizathu sokucinga malunga nento amajoni akho afuna inkxaso eyongezelelweyo kwaye unesifo seevithaminisi. Bajongana nantoni 'i-solar "ye-solar nentlalontle?
Kubalulekile: Sukuzibulala, kodwa thethane nodokotelo - uhlalutyo kuphela lonyango ngokuqinisekileyo luya kubonisa ukuba zeziphi izinto ezingakhange zingonemizimba yakho.
I-Vitamin D - Ukuphakamisa imvakalelo
I-Vitamin D ibizwa ngokuba "yi-vithamini yelanga", iveliswa yinto yakho ngokwemvelo phantsi kwefuthe leLanga. Ivuselela imveliso ye-collagen, yonyusa isikhumba sesikhungo, yomeleza ubugogo, kwaye ilawula inqanaba le-calcium kwaye inegalelo kwimeko elungileyo.
I-Vitamin D ityebile kwiintlanzi ezityebileyo - i-salmon kunye ne-tuna, kunye ne-oysters okanye i-caviar. Kwaye ukuba awuyithandi intlanzi, emva koko zama ukuba kukho ii-olks zamaqanda kunye nee-yourts okanye usele ubisi olungaphezulu.
I-trout ityebile kwiVitamin D
Ifoto: Pexols.com.com.
I-Vitamin E - Ukomeleza amajoni omzimba
Ulutsha lweVitamin, omnye waba-Antioiyoridants omeleleyo, ongabathintela utshintsho olunxulumene nobudala, kodwa kukhusela izinto ezingalunganga zangaphandle, ucinezela ubugogo, uncede ukulwa iintsholongwane kunye neentsholongwane.
Uninzi lwazo zonke iVitamin E iqulethwe kwi-oils yemifuno, amantongomane, imbewu kunye nemifuno eluhlaza.
I-Vitamin C-nceda ubuyela emgceni
Enye iVitamin, enxulunyaniswa nehlobo yi-Vitamin C. Umzimba awunakuvelisa ngokuzimela, ke kubalulekile ukuba usebenzise ukusetyenziswa kwalo mihla le. Kulula ukuyenza, njengoko iVitamin C iqulethe iziqhamo kunye nemifuno. Uninzi lwesondlo sayo kukutya: i-buckthorn yolwandle, i-currant ye-currant, ipepile ebomvu.
IVitamin isuka kwiCoritrus ecebileyo - kodwa ayinguye kuphela
Ifoto: Pexols.com.com.
IVitamin c Yonyusa uzinzo lomzimba kosulelo, ukomeleza i-gosty yenkqubo, ebaluleke kakhulu ngexesha lokubanda rhoqo, kwaye kukwangumntu onamandla owongeza ukusebenza kunye nokunyamezela.
I-magnesium - ndixelele "hayi" uxinzelelo
I-magnesium inefuthe elihle kunye nexabiso elifanelekileyo xa uxinzelelo-kwaye ukhetho lutshintsha lube luxinzelelo olukhulu kwimizimba yethu. Le nto ifunekayo ekuphumleni kobusuku obugcweleyo kwaye ilondoloze imeko yengqondo yengqondo ngokuhlala ilunge ngakumbi, kwaye ichaphazela imisipha yemisipha-iphumle izihlunu zawo onke amalungu angaphakathi kunye nemithambo yegazi. Ngendlela, uloyiko, iplasitiki kunye nokuqunjelwa ziyimpawu ezingathanga ngqo kwi-magnesium yokunqongophala emzimbeni.
I-magnesium isitya ivoti kunye ne-pumpkin imbewu
Ifoto: Pexols.com.com.
Kuyenzeka ukuba uyigcwalise ngokongeza itshokholethi emnyama, i-spinach, icocoa, iavokhado, ii-avmond ekutyeni, kwaye irekhodi le-pumpkin eyomileyo, kunye nengqolowa yengqolowa.