Yimuphi umkhiqizo uthuthukisa ngempumelelo isimo sesikhumba? Inkukhu Yolk. Womabili amathanga kanye nenkukhu i-yolk aqukethe amavithamini a, aqinisekisa ubuqotho bamaseli esikhumba futhi buvuselele. Ithanga likuqukethe i-250 μg - 27.8% yezinga lansuku zonke. I-yolk yenkukhu ingu-1100 μg, ama-122% amanani ansuku zonke.
Yimuphi umkhiqizo othuthukisa ukukhula kwezinwele? Isibindi senkomo. Isibindi ne-bran aqukethe amavithamini b. Bathuthukisa ukukhula kwezinwele. Isibindi senkomo siqukethe cishe wonke amavithamini eqembu ngamanani amakhulu. Futhi ku-bran Alikho wonke amavithamini eqembu, ngaphandle kwamanani amancane.
Yimuphi umkhiqizo ophumelela kakhudlwana aqinisa amazinyo akhe? I-herring. Umhlambi noTuna uqukethe u-Vitamin D. Kuqinisa amazinyo akhe. I-herded iqukethe ama-30 μg we-Vitamin D - yi-300% yezinga lansuku zonke.
Yimuphi umkhiqizo osebenzayo wokuvimbela imibimbi? Uwoyela we-sunflower. Uwoyela we-Olive no-sunflower uqukethe i-Vitamin E, wehlisa ukubukeka kwemibimbi. Kuwoyela we-sunflower uqukethe ama-44 mg we-Vitamin E - kungama-293% amanani ansuku zonke. Amafutha omnqumo aqukethe i-12.1 mg - kungama-80.7% wezinga lansuku zonke.