Kuyaziwa ukuthi imifino nezithelo zisebenza njengomthombo othembekile wamavithamini amabili kuphela: ama-ascorbic kanye nama-folic acid. Ngendlela, okuqukethwe nguvithamini C kujusi le-apula kungama-milligram ama-2 kuphela ngamagremu ayi-100. Ukuthola isilinganiso sansuku zonke sale vithamini, elilingana nama-milligram angama-60, udinga ukuphuza izingilazi eziyi-15 zejusi ngosuku.
Lokho ngaphambi kwamavithamini eqembu namavithamini angenakugcwala, futhi e, akayona imifino eminingi, kepha enyangeni ephakeme kakhulu, isinkwa, amaqanda emifino, isinkwa esivela kufulawa we-coarse , i-buckwheat, oatmeal, irayisi elinsundu.
Ngakho-ke uma ufuna ukuba nempilo, udinga ukuphinda ugcwalise ukuntuleka kwamavithamini nezinto zokulandela umkhondo. Umbuzo owodwa kuphela osele ku-ajenda: Ungayikhetha kanjani i-Vitamin kanye ne-Mineral Complex?
Okokuqala, kufanele kuqondiswe yilokho okudingwa ngumzimba wakho. Kunezinhlaka ezikhethekile zevithamini zalabo ababandakanyeka ekudleni, ziholela indlela yokuphila esebenzayo noma nje ifuna ukwehlisa isisindo futhi inamathele ekudleni.
Izakhiwo zomama ezizayo zomama ezizayo zihlala zicetshiswe nge-folic acid, iodine nensimbi.
Ukugcina usesimweni esifanele sezinwele, isikhumba kanye nezinzipho, izakhiwo ezikhethekile ziyadingeka. Ukukhishwa kwemvubelo ngokuhambisana ne-cocktail ye-antioxidant kusuka kumavithamini a, b, c no-e ngesimo se-Draglee kuzoqinisa izipikili futhi zinikeze izandla ukubukeka okuhlelwe kahle.
I-Monovitamins nayo ikhiqizwa, okuvame ukusetshenziswa kakhulu ezinhlosweni zokwelapha. Kepha kungcono ukufeza ukudla kwakho ku-polivitamins futhi ungakhohlwa ngokudla okugcwele okuphelele.
Ekuseni noma kusihlwa
Phuza amavithamini angcono ngemuva kokudla ngasikhathi sinye, ngokwesibonelo, ekuseni. Lokhu kusebenza kwizakhiwo ezinokukhishwa kwezimpande ze-ginseng noma i-eletherrococcus, ini ukuze ithoni lelo lizodingeka. Futhi amavithamini ancibilikisiwe afana nevithamini E esiswini esingenalutho awenzi nje.
Kuhle futhi ukukhumbula ukuthi ukuthatha imishanguzo namavithamini ngasikhathi sinye, okwedlule kuzoba kubi kakhulu. Ama-antibiotic angakwazi "ukucindezela" amavithamini C no-B2, ama-tranquilizer kanye namaphilisi okulala - amavithamini weqembu B, ama-painkiller - uvithamini C ne-vitamico acid.
Ungaguqula futhi ukudla kwakho nge-badas, kepha lokhu akuwona amalungiselelo amakhambi, futhi awadlulisi izilingo zomtholampilo.
Vitamin a
Amafutha enhlanzi, isibindi, ibhotela, ukhilimu, izaqathe, upelepele omnandi, iparsley
Kuthuthukisa amehlo, kuvikele ekubandanjeni nakumkhuhlane
Vitamin B1.
uphizi, oatmeal, i-buckwheat, amantongomane, ingulube
Unesibopho somsebenzi wobuchopho, uhlelo lwenhliziyo nolwezinzwa, luvikela ngemiphumela emibi katshwala nogwayi
Vitamin B6.
Imifino, i-buckwheat, imvubelo, imvuthuluka, izaqathe, ukwatapheya, ubhanana, ama-walnuts, iklabishi, i-cod, i-cod light
Ubamba iqhaza ekushintshanisweni kwezinto, ezidingekayo emsebenzini wohlelo lwezinzwa, kunciphisa amazinga we-cholesterol
Vitamin B12.
Iklabishi yolwandle, i-soy kanye nokudla kwe-soy, imvubelo, isibindi, izibuko, inyama yenkomo, inkukhu, izinhlanzi, amaqanda, ubisi, ushizi, ama-oyster, herring
kunomthelela ekuvikeleni ukudangala, kusiza ngokuqwasha, ukulawula i-metabolism, kunciphisa ingcindezi
Vitamin C
I-Citrus, imifino, iklabishi elimuncu, i-currant emnyama, izithelo ze-rosehip, cranberry
Uxwayisa amakhaza, alawula i-metabolism kanye nomsebenzi wamasosha omzimba, uvikela ukucindezela
Vitamin E.
I-sunflower, ukotini, uwoyela wommbila, amantongomane imifino emifino eluhlaza, okusanhlamvu, imvuthuluka, ubisi, ubisi, amahlumela kakolweni
Isekela impilo yezinzwa nemisipha, ivimbela ama-anemia, avikele amaseli ngomonakalo njenge-antioxidant, anikela ekufakweni kwamavithamini a, embethe ukuguga
Vitamin D.
Kwakheka esikhunjeni ngaphansi kwethonya lemisebe ye-ultraviolet,
Imithombo eyengeziwe - Imikhiqizo yobisi, amafutha enhlanzi, isikhupha seqanda
Inikeza ukukhula kanye nokuthuthukiswa kwamathambo, kulawula ukushintshaniswa kwamaminerali, kuxwayisa ama-osteoporosis, kunomthelela ekutholeni i-calcium ne-magnesium
Vitamin K.
Imifino, i-rosehip, isipinashi, umbala kanye ne-brussels iklabishi, itiye eliluhlaza, nerd
Ikhuthaza ukwakheka kanye nokubuyiselwa kwamathambo, abhekele ukugcwala kwegazi
Vithamini rr
Isibindi senkomo, imvubelo, i-broccoli, isanqante, ushizi, ufulawa we-corn, izinja, amaqanda, amantongomane, utamatisi, ama-mint, i-ginseng, utamatisi
Isebenzisa okuqukethwe kwe-cholesterol egazini, kulawula imetabolism
Vitamin N.
I-Peanut, ubhontshisi, iklabishi elimhlophe, omanzini, isikhuphalo seqanda, isibindi
Ilawula imetabolism
Inkanuko ezungeze i-overdose yamavithamini abilisa kakhulu. Kodwa-ke, kwakha lapha ngaphezu kwangempela. Ama-Polyvitamins aqukethe umthamo we-prophylactic wamavithamini. Futhi noma ngabe ngasikhathi sinye, kuzothatha isikhathi kubalwe izinsuku eziningana, akukho okuzokwenzeka. Ukuphela kwevithamini odinga ukukugcina kugcina i-Egor Egor - Vitamin A. ePolyvitamin, kuvame ukuba nethamo lawo lansuku zonke, ngakho-ke futhi akudingekile.