Ingqondo ecacile ichaza ukuziphatha emphakathini, yenza kube lula ukuqaphela amakhono anikezwe yendalo, ngoba ngisho nezandla zegolide zomuntu ophethe izinto zilawulwa yinhloko. Ukulungisa umsebenzi wengqondo emva kokucindezeleka kwengqondo noma ukugula kuzosiza amavithamini ebuchosheni, bangathengwa ekhemisi noma ungakhetha indlela yemvelo - ngokudla ukudla okulungile.
Amavithamini ebuchosheni nasememori
Imemori enhle futhi ingqondo enamandla idinga umuntu noma kunini. I-memory stimulants - amavithamini womsebenzi webuchopho ayingxenye yeqembu B. Umsebenzi osebenzayo wesistimu yezinzwa eziphakathi, unikezwa ukungenisa ama-antioxidants okuvikela ubuchopho ngesikhathi sokusebenza kanzima, futhi ungavumeli ukufa kwangaphambili - ukuguga kwamangqamuzana, ukuwagcwala nge-oxygen.
Ngokuntuleka kwamavithamini avela eqenjini B , ukusebenza ngokuhlanganiswa kwama-amino acids kuvinjelwa, ama-neurons aphikisana nenqubo yokudlulisa umfutho phakathi kwabo, ukukhunjulwa kwememori kuqala. Ukudla okuwusizo ekuhlakanipheni kufanele kusekele umsebenzi wengqondo, kuthuthukise isimo somzwelo somuntu ngendlela evamile. Amavithamini amahle kunawo wonke ebuchosheni, ngesisekelo esenziwa ngazo izakhi zansuku zonke abasebenza ngengqondo - abameleli beqembu B.
Amavithamini ngemuva kokushaywa ubuchopho
Ukushaya isifo kuyisifo esenzeka uma kunokungasebenzi kahle ekusakazeni kobuchopho. Endaweni ethile, igazi ne-oksijeni akugeleza, okuholela ekuqotheni kwendawo. Ukudla njalo kwama-vitamin amalungiselelo kulokhu kuba indlela yokwandisa igciwane lesandulela ngculazi, ukuvimbela isifo sesibili. Amavithamini ebuchosheni nalesi sifo:
- A - stimulator yokukhula kwamangqamuzana amasha, okwenza ukuqala kabusha kwamathambo. Ihlanganiswe ngobuningi obukhulu, i-yolk, izaqathe, isipinashi, ithanga, amaphisikezi, ama-apricot, amagilebhisi.
- Ku -ekudleni kwesiguli kufanele kube khona ngobuningi be-vitamin B1, kwandisa ukujikeleza kwe-cerebral, kuvamile ukucindezela kwegazi. Ifakwe ku-bran, amantongomane, inhlanzi, i-buckwheat ne-oatmeal.
- C - ivuselela ukuvuselelwa kwemithambo yegazi, echaphazela ukwanda kwegazi . Akukhiqizwa ngumzimba, ngakho-ke ukwelashwa okubalulekile ekwelapheni kuyobe kwenezela ekudleni. Kufanele udle utamatisi, amazambane, ukholifulawa, i-broccoli, i-bell pepper, i-kiwi, i-citrus, i-currant emnyama, i-dog rose, isitibhele, i-ananas, i-ikhadoni.
- I-D - ithuthukisa ukubunjwa kwegazi, igcina izindonga zamanzi, igqugquzela ukujikeleza kwegazi. Ingabe kunamafutha enhlanzi namahlanzi, i-caviar, ushizi, ibhotela, imikhiqizo yobisi, iparsley.
- E- ikhuthaza ukubuyiselwa kwezicubu zobuchopho, ihlushwa izinguquko esakhiweni sayo. Eziningi kakhulu kunamafutha omquba, amantongomane, imbewu, iminqumo, izithelo zomzimba, i-oatmeal, isibindi.
- K - ithuthukisa ukujikeleza kwegazi. Itholakala emaqabungeni ezitshalo, iklabishi.
Amavithamini ngokwe-atherosclerosis yemishini ye-cerebral
Kubonakala sengathi i-atherosclerosis, lapho kutholakala amafutha e-vessels kanye ne-aorta. Ukuze ugweme ukucindezeleka kwesifo - ukushaywa noma isifo senhliziyo, odokotela batusa ukushintsha imenyu evamile bese beshintsha ukudla okunempilo. Amavithamini emikhumbi ye-cerebral agcina izinga elivamile le-lipids egazini, akhuthaze ukufana kwamafutha anenzuzo. Izakhi ezibalulekile kulesisimiso sokudla amavithamini C no-E ziyi-antioxidants, ezisusa imikhiqizo ye-oxidation emzimbeni ngendlela yama-radicals.
Amavithamini namaminerali ebuchosheni ngesithuthwane
Ukwamukelwa kwemithi yokulwa nesifo sofuba kungenza buthakathaka umuthi wesiguli, kubangele ukuqubuka kwamakhanda, kuphulukise ukwehla kweshukela egazini, ukuqothulwa, futhi kubangele ukutholakala kwamavithamini. Ukuvimbela ukugwinya, izifo zesifo sokudla zidla ukudla amahora amabili ngaphambi kokulala. Amavithamini awusizo obuchopho abukhipha ekuhlaselweni kwesibindi ukuhlaselwa ukwesaba, ukuthukuthela, ukulala, ukuzithemba, ubuhlungu besisu. Amavithamini wokwelashwa kwesithuthwane:
- B2 - riboflavin, i-lactoflavin;
- I-B5 - i-pantothenic acid;
- B1 yi-thiamine;
- I-B6 - i-pyridoxine;
- I-B7 yi-biotin;
- B9 - folic acid;
- I-B2 - i-carnitine;
- C - ascorbic acid;
- D2 - ergocalciferol;
- I-D3 - i-cholecalciferol;
- E - tocopherol.
Amavithamini enomshini wengqondo
Amavithamini amahle kunazo zonke emva kwengcikitsi konke okuvela eqenjini B, ajwayelekile umsebenzi wesistimu yezinzwa. Ukudla okuwusizo wokubuyisela impilo kulokhu - imifino, imifino, izithelo nezithelo zomisiwe. Lungiselela ukudla iziguli ngendlela elula kalula, ukugwema imithwalo eyengeziwe kulo mbhangqwana, indlela yokubilisa. Imikhiqizo lapho izinga eliphezulu lamavithamini B:
Amavithamini ebuchosheni - imikhiqizo
Imikhiqizo eyinhloko namavithamini ebuchosheni agcinwa ngobuningi kakhulu ngezipho ezingathengi kakhulu zemvelo, okuthengwa okungeke kubhubhise isikhwama somthengi ojwayelekile. Ngokuthenga imikhiqizo kusuka emashalofini esitolo, ungakhetha ukucabanga ngezinzuzo ezihlakaniphile-ukhethe ukudla okunamavithamini ukuthuthukisa ukusebenza kobuchopho. Imikhiqizo eyenza inkumbulo:
- i-avocado;
- ama-anchovies;
- isitshalo seqanda;
- amagilebhisi;
- i-peas eluhlaza;
- ushokoledi omunyu;
- i-cranberry;
- imfucuza;
- ubhontshisi obomvu;
- ikhofi;
- kiwi izithelo;
- ama-apricot omisiwe;
- iklabishi ebomvu;
- i-salmon;
- inyama yenkukhu;
- i-yoghurt;
- itiye elihlaza;
- imbewu yamathambo;
- isanqante;
- i-sea kale;
- imisipha;
- usawoti wolwandle;
- i-oatmeal;
- amabhontshisi;
- isibindi se-veal;
- ikhodi;
- i-pistachios;
- isinkwa sonke sokusanhlamvu;
- i-blueberry;
- sage.