Umbuzo wokuthi yiziphi amavithamini ezithandwa kakhulu ebusika, ngokuvamile zikhathaza labo ababhekene nokuzivikela okubuthakathaka, ukuphawula izinwele, ukukala kwesikhumba nezinye izimpawu ezingathandeki. Kodwa-ke, ngenkathi ebandayo, lapho siphenduka ekudleni okungenamsoco futhi okungapheli njalo, wonke umuntu kufanele acabange ngamavithamini, ukuze umzimba uqhubeke nomsebenzi olula, onembile nokuvumelanisa.
Yiziphi amavithamini adingekayo ebusika?
Izidingo zomzimba kokubili ebusika nasehlobo zifana nhlobo. Kodwa-ke, uma abantu basehlobo bevame ukudla imifino, amajikijolo, izithelo , futhi bathole konke okudingekayo kubo, bese kubusika nalokhu ngokuvamile kunezinkinga. Yingakho amavithamini ebusika yiwo wonke amavithamini A, B, C, D, E, K.
Ukuze uthole ukuthi yiziphi amavithamini odinga ukuzenza ebusika ngokuqondile kuwe, qaphela isimo "sezinkomba" - izinwele, isikhumba, izipikili, njll.
- Uma unesikhumba esicwebezelayo, isikhumba siphendukile futhi siphelile, okusho ukuthi unesidingo samavithamini A, C, E neqembu B.
- Uma izinwele zakho ziba buthaka futhi ziwa kakhulu, nezipikili zakho zivulekile, udinga amavithamini B no-C, kanye ne-magnesium, ithusi, insimbi.
- Uma une-dermatitis, futhi amanxeba esikhumbeni awaphilisi isikhathi eside, udinga amavithamini C, D, no-K.
- Uma uvame ukugula, amavithamini C kanye novithamini B uzokusiza.
Ngokuya ngokuntuleka kwezinto ozitholile, ungakhetha ukuthi amavithamini ukuphuza ebusika. Ungathengisa okuyinkimbinkimbi, noma wonke amavithamini ngokwehlukana. Kukhona njalo inketho enjengokuthola amavithamini ngokudla kuthathwa njengokucatshangelwayo. Ukuthi kuleli fomu bafana kangcono kakhulu.
Amavithamini ebusika ekudleni
Uma unqume ukuthi yiziphi amavithamini okufanele uthathe ebusika, ungabhekisela ohlwini lwezinto zokudla lapho lokhu kucebile khona, futhi kucebisa umzimba wakho ngezipho zemvelo. Cabanga ukuthi ungabheka kuphi vithamini ngalinye:
- A (retinol) itholakala emathangeni, izaqathe, pepper, broccoli, parsley, i-peas, ama-apula, amagilebhisi, i-sea buckthorn kanye nenja rose, kanye ne-caviar, isibindi, amaqanda nemikhiqizo yobisi;
- I-B1 (thiamine) itholakala ngesinkwa, irayisi ensundu, i-oatmeal, i-peas, amantongomane, kanye nenyama yenkomo, izinhlanzi, izinkukhu kanye namaqanda;
- I-B2 (riboflavin) ingatholakala kuma-peas, i-oatmeal, i-buckwheat, isinkwa, kanye nemikhiqizo yobisi kanye nenyama;
- I-B5 (i-pantothenic acid) itholakale unyaka wonke kwimvubelo, i-hazelnut, i-bakwheat, i-oatmeal, i-peas, kanye nenkukhu, inyama nge-imikhiqizo kanye ne-caviar;
- I-B6 (i-pyridoxine) itholakala kumazambane, ummbila, iklabishi, ubhontshisi, ubhontshisi, ubhontshisi, i-pyshenka, ubhanana, ama-walnuts, kanye nesibindi, inyama, inhlanzi nobisi;
- I-B9 (i-folic acid) ikhona izaqathe, ubhontshisi, i-bran, ibhali, u-buckwheat, amantongomane, ubhanana, amakhowe, izinsuku, kanye nesalmon, isibindi kanye nenkomo;
- I-B12 (cyanocobalamin) itholakala elwandle kale, imvubelo (kubandakanya ubhiya), soy, kanye nemikhiqizo yobisi, inyama, inhlanzi nezinkukhu;
- I-C (ascorbic acid) itholakala ku-kiwi, i-citrus, noma yiluphi uhlobo lweklabishi, i-pepper, i-dog rose, i-cranberry mors, i-berry compotes;
- D (calciferols) ingatholakala kwi-caviar, amafutha wezinhlanzi, imikhiqizo yobisi namaqanda;
- I-tocopherols ikhona kumafutha, amantongomane, ubhontshisi, okusanhlamvu, kanye nesibindi, izikhumba nobisi;
- H (i-biotin) inikezwa ngamantongomane, ubhontshisi, amazambane, izaqathe, ama-beet, ama-oranges, ama-apula, i-bran, ukolweni, irayisi, kanye nenyama, amaqanda, inhlanzi, imikhiqizo yobisi;
- K (phytomenadione) itholakala enjazeni, iklabishi, i-oatmeal, ukolweni, itiye eluhlaza, kanye namaqanda nesibindi.
- I-PP (i-nicotinic acid) itholakala ku-broccoli, amantongomane, izinsuku, imikhiqizo enokolweni yonke, kanye nengulube, isibindi, ushizi, ubisi.
Ngisho lapho kungenakho izipho eziningi zasehlobo, ebusika njalo kunokwenzeka ukuhlinzeka nge-influx yamavithamini emzimbeni. Into esemqoka - ukwenza kahle imenyu yakho, usebenzisa ukudla okuwusizo kuphela.