Zakudya vitamini C. Nsonga pa kudya bwino

Mavitamini - biologically yogwira zinthu zimene zili zofunika kwa thupi la munthu kuti uziyenda yachibadwa. Ali ndi udindo thanzi la ziwalo ndi kachitidwe, kupereka chitetezo chokwanira, zingawathandize kukhala wachinyamata ndi kukongola. Thupi lenilenilo sangathe lithe mavitamini ambiri, choncho n'kofunika monga mu zakudya zakudya zomwe zili iwo.

Nyengo yozizira makamaka zakudya zofunika mkulu vitamini C. Zimafunika ena odwala akuchira, ndi wathanzi akhoza kuteteza motsutsana matenda ndi chimfine. Koma palibe kupatula ntchito ndi mavitamini ena: A, E, D, B gulu

Mavitamini pa tebulo

Chophweka njira kudzaza kufunika mavitamini - kugula paketi ya mapilisi pa mankhwala ndi kutenga chiwembu. Koma tikumbukire kuti ambiri yogwira mankhwala. Ngati chakudya chanu ndi mwachilungamo zipatso athanzi ndi masamba, kuopseza beriberi ndi ngakhale kumeneko.

Akatswiri a zakudya amati zakudya zambiri kuti ndi mkulu vitamini C - uyu si mtundu wa zakudya kunja, koma zili kwa ife mbale. Inu simusowa kuti nthawi ina yocheza ndi ndalama kugula iwo.

Popular nthano za magwero a vitamini C

The olakwika ofunika kwambiri limanena kuti umboni pankhani imeneyi ndimu. Ambiri mwina, ndi chinyengo anabadwa kuchokera chifuwa ndi chimfine mankhwala otchuka, nthawi zambiri kupereka mandimu kununkhira. M'zaka zaposachedwapa zambiri wakhala yapamwamba kukana potchula monga njira kuti mandimu strawberries, raspberries ndi gooseberries.

Osati zochepa wamba nthano ndi zakudya zonse mkulu vitamini C ndi kutchulidwa wowawasa kukoma. olakwika Izi mwina chifukwa ndimu.

Izi mankhwala-akatswiri

Ndipotu, mosiyana kwambiri. 100 ga mandimu lili 40 mg wa vitamini C, mu sitiroberi - 60 mg, ndi jamu zambiri osapitirira 30. Osati lili zili wapamwamba ndi rasipiberi ake: magalamu 100 angazindikire 20 mg.

Zakudya vitamini C, mwatsoka, ambiri osadziwika. Koma iwo ndi zachilendo mu nthawi ya matenda ndi nyengo miliri sadzakhala kovuta kuti akatidzadza zakudya mwanu.

Mtsogoleri pa mndandanda, rosehips (400 mg wa mwatsopano kapena zouma 1200), belu tsabola wofiira mbantowera (250). zipatso kwambiri ndi vitamini C - wakuda currant, nyanja buckthorn, phiri phulusa. Ngati mukufuna kudziteteza ku matenda, musaiwale za amadyera, makamaka pa fennel, sipinachi, sorelo ndi wamitundumitundu. A zambiri vitamini C mu masamba: Brussels, Beijing ndi kolifulawa, burokoli ndi kolifulawa. Iye alipo mu zipatso Komabe, amadziwika ngakhale kwa ana.

Vitamini E mu zakudya

No zofunika zochepa ndi mavitamini ena. Mwachitsanzo, tocopherol (vitamini E), vitamini kanthu wotchedwa unyamata. Ndi chofunika kwa kusinthika kwa khungu ndi zimakhala, olimbitsa mabala, kuchepetsa mlingo wa zosayembekezereka ya makwinya obwera ndi ukalamba. Zakudya vitamini E akhoza kugulidwa ku sitolo iliyonse. Mbiri-chofukizira ndi amondi, kenako mtedza ena: mtedza, cashews, mtedza. Walnut ndi pang'ono m'mbuyo. Komanso, ambiri tocopherol ali nsomba ndi nsomba: nyamayi, njoka yam'madzi, nsomba, etc ...

Mwa njira, rosehip ndi nyanja buckthorn wolemera osati vitamini C, komanso E.

Magwero a mavitamini B

gulu Izi zikuphatikizapo zinthu zingapo yogwira zofunika thanzi. Mwamwayi, si zachilendo. Tazunguliridwa ndi zakudya mkulu mu mavitamini B makamaka kwambiri zinthu zothandiza gulu umatuluka, mazira, mtedza.

Zakudya Vitamini B6 ayenera m'gulu chakudya katatu konse sabata. Zikuphatikizapo ng'ombe, mkaka, kabichi. Ndiwo B12 ndi nkhuku, nsomba ndi soya. Ndipo masamba atsopano ndi mkaka - izo zangokhala nkhokwe ya vitamini B5.

Kodi ndingafike vitamini D?

Ichi ndi chimodzi mwa mavitamini ochepa kuti thupi lithe zawo. Zimafunika dzuwa. Musaiwale kuti muyenera sunbathe bwinobwino: ndipo dzuwa kapena monga likamalowa.

Koma m'nyengo yozizira angabwere kuchepekedwa - dzuwa si choncho ofunda. Choncho kofunika kudya zakudya mkulu vitamini D. Mu malo oyamba zinthu monga kanyumba tchizi, tchizi ndi amamwa yogurt. A zambiri chigawo ichi mu yaiwisi yolks, mbewu ya mpendadzuwa, mtedza, nsomba. A mafuta m'nyanja zikuluzikulu chiwindi - si ndi chakudya chokoma zabwino komanso nkhokwe ya vitamini D.

Mavitamini mankhwala si chakudya

Akatswiri a zakudya amanena kuti kwambiri mavitamini napeza mu zikhalidwe zomwe satenga a chakudya. Mwachitsanzo, vitamini C si olemera okha zipatso, koma masamba achinyamata wakuda currant. Ndi iwo mukhoza tiyi, kupanga teas ndi tinctures. chigawo lilinso singano singano nettle masamba. Yotsirizira akhoza kungoyankha zidzawonjezedwa kwa saladi ndi soups m'chilimwe.

masamba Dandelion ndi nyemba ndi vitamini D. Iwo akhoza steamed ndi madzi otentha, akanadulidwa, kuwonjezera mazira yophika ndi mayonesi (kapena yogurt). mavitamini ndi mchere ambiri limapangidwa pamwamba Beet.

Zakudya zokhala ndi mavitamini

Kuganizira zakudya kuti osati kukhutitsa zokonda za m'banja, komanso kuti tikhale ndi moyo, ndi kusamala makamaka zakudya zimene zili zambiri mavitamini. An malo zofunikira wotanganidwa ndi wofiira ndi nkhuku nyama, mkaka, mwatsopano masamba. Mu dzinthu, mavitamini ambiri, koma phindu lalikulu - ndi kufufuza zinthu zimene zili zofunika. The zili chapamwamba mavitamini mu zakudya zomera pali nyengo. Yesetsani kulowa menyu zambiri atsopano masamba, zipatso, masamba ndi zipatso. Umenewu udzakhala kwambiri kupewa beriberi.

ntchito zomveka

Nkofunika kudziwa komanso mmene kusunga mavitamini. Ndipotu, si mankhwala onse akhoza kudyedwa yaiwisi. Ngati mukufuna kutenthetsa mankhwala a nyama, nkhuku, nsomba kapena masamba, amafunafuna njira zimene zingakuthandizeni kusunga zinthu zamtengo wapatali. Njira yodalirika ndi kuphika mu zojambulazo. Pamakhala zimapita. Otentha ndi Kukuwotcha - mmodzi wa njira zina zikachitika. Mwachitsanzo, mankhwala yophika ndi anapitiriza 10 okha% kuchuluka yoyambirira ya vitamini C, pamene lakhala akhoza kupulumutsa 60%.

M'pofunikanso, ngati inu narezhete masamba. Mipiringidzo ochepa kwambiri, phindu amatayika pa kutentha mankhwala. Njira - yokonza lonse, pamodzi ndi khungu. Ngakhale apulo wamba adzakhala zambiri zothandiza kwambiri ngati kuphika kapena blanch popanda slicing mu wedges.

Pewani nthawi ya ndondomeko, musati kuphika zakudya kwa nthawi yaitali, ngati si koyenera kutero. Kumbukirani kuti mavitamini ambiri anawonongedwa ndi kukhudzana yaitali ndi mpweya. Musayese kudula chipatso pasadakhale lalikulu zedi.

Kutsatira malamulo osavuta amene angakuthandizeni kudya chokoma ndi wathanzi.