Akuyona imfihlo ukuthi lapho kulwa nokukhuluphala, ukudla okuvame ukusiphoqelela ukunciphisa ukudla kwabo kangangokuthi umzimba nje awunawo amavithamini namakhi. Kulokhu, umbuzo uvela: yiziphi amavithamini okufanele athathe uma ulahlekelwa isisindo?
Yiqiniso, akukho vithamini eyinkimbinkimbi yokwehla kwesisindo esingakwenza wonke umsebenzi. Ngamanye amazwi, ukuphuza noma yikuphi amavithamini, ngaphandle kokusika ukudla noma ukuqala ukuzibandakanya ezemidlalo, cishe akusizi ngalutho ukulahlekelwa isisindo. Lena ithuluzi elisizayo elisebenza kuphela ngokubambisana nabanye.
Kunezivithamini ezifaka isandla ekulahlekeni kwesisindo - sizozibuka. Njengomthetho, basiza ukusabalalisa umzimba, ukunciphisa ukudla noma ukwandisa amandla. Okokuqala, kuyinkimbinkimbi yamavithamini B:
- I-Vitamin B2 . Lokhu kuyisidingo esibalulekile ekusebenzeni kahle kwegciwane le-thyroid, elilawula umzimba, okusho ukuthi uma i-vitamin ethile isisiza ukunciphisa isisindo, ngokuqinisekile lokhu! Esikhundleni semvubelo ye-vitamin eyinkimbinkimbi noma ye-brewer, unganezela ekudleni kwakho imikhiqizo yokudla njengemifino eluhlaza, ama-alimondi, amaqanda, ubisi, isibindi, ushizi onzima.
- I-Vitamin B3 . Le vithamini ibandakanyeka ekukhiqizeni amahomoni e-thyroid futhi elawula ushukela egazini - futhi ngenxa yalokho, kunciphisa ukudla. Uma ufuna ukuthola umthombo wemvelo, kuzoba lula: amaqanda, isibindi, inyama, ushizi, inkukhu, i-turkey, i-salmon, i-mackerel, i-tuna, ibhali, irayisi elibomvu, i-rig bran kanye nama-flakes, ama-oats, izithelo ezomisiwe.
- I-Vitamin B4 . Ukuze uthole umzimba omuhle we-fatabolism, lo mzimba uvele udingekile emzimbeni wethu. Ingatholakala kumakhukhamba, ukholifulawa, amantongomane, izikhupha zamaqanda noma isibindi.
- I-Vitamin B5 . Lokhu kuyisici esibaluleke kakhulu ekulahlekeni kwesisindo, njengoba kubandakanyeka enkambisweni eyinkimbinkimbi yokusebenzisa amafutha nokukhulula amandla kusuka kwidiphozi eqoqiwe. Ukuze uthole le vithamini ekudleni, udinga ukufaka ukudla okunjengenkukhu, isibindi nezinso, amaqanda, inyama, izinhlanzi zasolwandle, i-legumes, i-germ, ukolweni wekolweni kanye ne-bran, amantongomane, isinkwa sonke-okusanhlamvu nemifino eluhlaza, ikakhulukazi - amaqabunga.
- I-Vitamin B6 . Lesi sici siyadingeka ekulawuleni njalo umzimba, kanti futhi iqhaza ekukhiqizeni amahomoni wegciwane. Uma ukudla kwakho kucebile kule vithamini, kuyoba lula ukulahlekelwa isisindo. Ukuze wenze lokhu, faka imikhiqizo elandelayo kwimenyu yakho: ukolweni lonke, ukhula lwama-koroti, ama-oats, ama-hazelnuts, amantongomane, ama-walnuts, izinkukhu, izinhlanzi, inyama yenkomo, amaqanda, ubhanana, i-avocado, amazambane, iklabishi, ilayisi elibomvu.
- I-Vitamin B8 . Le vithamini iklanyelwe ukushisa amafutha amaningi ngokweqile emzimbeni. Ukwamukelwa kwayo kubalulekile ukuba udle njalo u-soy, isibindi, amantongomane, ama-citrus, ahlume ukolweni.
- I-Vitamin B12 . Lesi sici sidlala indima ebalulekile ekusungulweni kwama-carbohydrates namafutha, futhi kusisiza ukuba sihlale sisebenza isikhathi eside. Le vithamini yokulahlekelwa isisindo ayitholakali kubalimi, ngoba itholakala kuphela kwimikhiqizo yezilwane - inhlanzi, inyama, isibindi, izilwane zasolwandle, amaqanda nazo zonke imikhiqizo yobisi.
- Ukushisa amafutha ngokucophelela, umzimba udinga i- vitamin C , egcwele kakhulu kunoma yimuphi iklabishi nazo zonke izithelo ze-citrus, kanye ne-kiwi ne-pepper isiBulgaria.
- I-Vitamin D inomthwalo wokuzizwa, kungani kubalulekile ukuyifaka ekudleni kwakho ukulahlekelwa isisindo. Umzimba wethu uwukhiqiza ekukhanyeni kwelanga, kodwa ungatholakala nasemikhiqizo: inhlanzi enamafutha, ushizi nebhotela.
Naphezu kokuthi manje uyazi ukuthi amavithamini ukuphuza nini uma ulahlekelwa isisindo, kubalulekile ukuthi ungayeki ukuphuza amaphilisi noma ukufaka ukudla ekudleni, kodwa futhi ushintshe ngokuphelele ekudleni okunempilo. Lena yindlela emfushane kakhulu yokuvumelana!