Mavitamini mu Food

Akuti chakudya wathanzi, zomwe zimasunga zakudya zonse ndi mavitamini. Choncho n'kofunika kusunga mavitamini mu zakudya pa kuphika.

Udindo wa mavitamini mu zakudya mkulu anthu. Iwo mankhwala zachilengedwe organic, ndi gawo la michere ndipo adzabala udindo othandizira, i.e. Ndipotu, kukuchitika pamaso pa chimbudzi cha mapuloteni, mafuta ndi chakudya m'thupi mwathu. Lero tikudziwa pafupifupi 20 mavitamini, onsewo ndi kofunika, ndipo aliyense ali ndi ntchito yeniyeni. Taganizirani zofunika kwambiri kwa iwo;

• Vitamini A (mwinamwake amatchedwanso retinol) - M'pofunika masomphenya wabwinobwino, ndipo malizitsani ntchito ya pakhungu. Komanso, popanda retinol sangakhale yachibadwa ntchito chitetezo cha m'thupi. vitamini wokhutira mankhwala chakudya angakhale osiyana, ambiri a retinol mu zakudya monga nsomba chiwindi, mazira, batala, apricots, kaloti. Iwo ananena kuti vitamini A amatanthauza gulu la mafuta-sungunuka mavitamini, kotero, katundu pamwamba ayenera kudyedwa pamaso pa mafuta, mwachitsanzo kaloti lembani kirimu, kuwonjezera kirimu ndi apricots ndi zina zotero.

• mavitamini B

B1 (kapena thiamine) - amathandiza kusandutsa chakudya mu mphamvu, ndipo n'kofunika kuti kukumbukira ndi chidwi chachikulu. Ake kwambiri mbewu monga chimanga, mkaka ndi nyama yatsopano.

B2 (kapena riboflavin) - komanso otembenuka chakudya mu mphamvu, chakudya ubongo. thupi azimvetsa izo pamodzi ndi mkaka ndi nyama.

B3 (kapena Niacin) - ali ndi ntchito yofanana monga B2. Iwo ubwera mwa kukhudzana ndi nyama, nsomba, ake ambiri nyemba, nandolo, nyemba, soya.

B6 (pyridoxine) - ali ndi ntchito yofanana, kuphatikiza zonse nawo kaphatikizidwe wa magazi. Zake zambiri nsomba, nyama, masamba ndi chinangwa.

B9 (kudziwika monga kupatsidwa folic acid) - nawo kaphatikizidwe maselo zimakhala, nchifukwa chake kupatsidwa folic acid kawirikawiri kutumikiridwa mu mimba oyambirira, pamene tabu ndi ziwalo zonse. Zake zambiri za tirigu lonse mkate zosiyanasiyana dzinthu, mkaka, zipatso ndi ndiwo zamasamba.

B12 (cyanocobalamin) - otembenuka chakudya mu mphamvu uziyenda wabwinobwino wa chitetezo cha m'thupi ndipo ubongo. thupi zimachokera mkaka ndi nyama. Mavitamini chakudya gulu B, mosakaika, zofunika kwambiri, udindo wa awa mankhwala chodabwitsa organic akhoza kulankhula mpaka kalekale.

• Vitamini C (kudziwika monga ascorbic asidi) - chofunika kwa chitetezo chokwanira amateteza maselo zimakhala a ankafuna kusintha zinthu mopitirira ufulu. Kupanda ascorbic asidi kumabweretsa imfa ya elasticity wa khungu ndipo zimakhala. Zipatso iliyonse acidic mavitamini izi chakudya angapezeke mu zipembedzo izi: kwambiri mu ndimu, currants wakuda, cranberries, blueberries, rosehips, strawberries, strawberries, adyo, wowawasa ndi okoma ndi wowawasa maapulo, zipatso zina zipatso, mu tomato ndi zina.

• Vitamini D - chida chofunika kwambiri kwa mkulu amasankha kashiamu mayamwidwe. Anthu amene amalandira chofunika kuchuluka kwa vitamini imeneyi, mano wathanzi ndi mafupa, iwo ndi zokayikitsa kuti fupa lothyoka. Komanso, vitamini D ndi koyenera kuti chitetezo cha m'thupi. Mukhoza izo, dzuwa, ndi pakati pa zakudya izi vitamini wolemera nsomba za m'nyanja.

• Vitamini E (kapena tocopherol) - kuteteza maselo minofu chifukwa cha mpweya ufulu ankafuna kusintha zinthu mopitirira. Mu chamoyo yathu ikuchokera masamba mafuta (azitona, mpendadzuwa, linseed), ndi mbewu monga chimanga (tirigu, Mapila, mapira, buckwheat), komanso kwambiri vitamini E mu dzira yolks ndi mtedza.

Popanda mavitamini, chakudya wotaya katundu opindulitsa, nchifukwa chake zofunika mpanda wa zakudya. Kusamalira masamba atsopano ndi zipatso anali pa desiki wanu tsiku lililonse. Koma dziwani kuti mavitamini chakudya si kusungidwa kwa nthawi yaitali, choncho akufunika kukhala watsopano.