Amavithamini ekudleni

Ukudla kungumthombo omkhulu wezakhi zomzimba womuntu. Ukunakwa okukhethekile kufanele kunikwe ukuba khona kwamavithamini ekudleni. Basiza hhayi kuphela ukugcina impilo, kodwa futhi isimo esihle kanye nobuhle bomzimba.

Yini ethinta okuqukethwe kwamavithamini ekudleni?

Kunezici ezimbalwa ezibalulekile ezithinta ngokuqondile ukuxilongwa kwezakhi:

1. Ukuhlukahluka nokuhluka komkhiqizo. Njengoba wazi, izakhi eziningi zokugcoba izitholakala ezitsheni nemifino esisha.
2. Futhi, inani lamavithamini liyathinteka yindlela nendlela yokuphila eshalofini. Uma igcinwe esiqandisini emva kwezinsuku ezintathu, izinto ezingawusizo ezingamaphesenti angama-30 zilahlekile, futhi ekamelweni lokushisa lifika ku-50%.
3. Ngokuxhumana njalo nemibala elula, amavithamini abuye aphule.
4. Indlela yokucubungula. Njengoba ukwelashwa okude isikhathi eside, inani elikhulu lemisebenzi ewusizo libhujiswa. Ngakho-ke, inketho ekahle ukulungisa ukudla umbhangqwana.
5. Abakhiqizi abaningi bangezela izidakamizwa nezinye izinto ekudleni okubhubhisa amavithamini. Futhi, ukuhlushwa kwamavithamini ekudleni okutshalwe ezindaweni zokushisa kunciphile.
6. Uma ikhasi likhishwa izithelo nemifino, inani lezakhi zinciphisa kakhulu.
7. Ukuphazamisa kabi ukuhlushwa kwamavithamini, ukwelashwa okuyimishini, ukunqunywa kwamagciwane, njll.

Yiziphi amavithamini ezikudla?

Kukhona izinto eziningi eziwusizo ezidingekayo empilweni, kodwa phakathi kwazo umuntu angahlukanisa:

1. I-Vitamin A. Okubaluleke kunazo zonke ukubonakala okubonakalayo. Eziningi ezitholakala ezithelo ze-citrus, izaqathe, imifino eluhlaza, amaqanda nesibindi.
2. Amavithamini B. Ngokuzithandela kuthinta umsebenzi wesistimu yezinzwa. Ukufuna lezi zinto eziwusizo kuyadingeka enyameni, ubisi, inhlanzi, ubhontshisi, ama-porridges, amakhowe, njll.
3. I-Vitamin D. Kubalulekile ukukhula okujwayelekile nokuthuthukiswa kwamasipha, kanye nokuvimbela ukuguqulwa kwamathambo lapho umuntu ekhulile. Ngaphezu kwakho konke u- vitamin D emikhiqizweni yobisi, kanye nakwezinhlanzi ezinamafutha nezinye izilwane zasolwandle.
4. I-Vitamin E. Yisisekelo sobusha nokuzala komzimba. Lezi zinto kufanele zifunwe ekudleni ezinomuthi ophezulu wemifino yemifino, isibonelo, ngamantongomane namafutha.
5. I-Vitamin C. Uqinisa isimiso somzimba womzimba futhi ukwandise imisebenzi yokuzivikela ngaphambi kwesenzo segciwane nezifo. Iningi lalo litholakala emifino, ama-citrus, inja rose, amajikijolo nezithelo.

Ithebula lamavithamini ekudleni