Inzululwazi sele inomdla kwiivithamini kunye nendima yabo ebomini babantu. Iminye imifuno kunye neziqhamo, nganye indebe yelisi ifihla ubutyebi buninzi bamavithamini kunye nezondlo. Bomeleza umzimba, bazalise ngamandla namandla. Ukuze ulungelelanise ukutya kwakho, kufuneka ukwazi ukuba yiyiphi iivithamini kunye neemaminera ezibaluleke kakhulu ebomini bakho.
Ama-5 ama-servings of balance balance.
Izibonelelo zemifuno, iziqhamo okanye i-juice zicetyiswa ngabafizi bezilwanyana ukuba badle imihla ngemihla. Inani leenkonzo zenziwa ngenxa yokuba iivithamini azihlanganisi umzimba. Ayinakudliwa ngokusetyenziswa kwexesha elizayo. Ngako oko, kubaluleke kakhulu ukubonelela rhoqo iivithamini ngokutya kulo lonke usuku, kwimizuzu emancinci. Omnye ukhonza ukwanele imifuno ephakathi komgangatho okanye isityalo okanye i-glasi entsha. Ukuqaliswa kwalo mgaqo ngokubhekiselele kwondlo lwentsapho yindlela eyona yendalo yokufumana impilo nempilo. Nangona kunjalo, ukuba siyazi ukuba asikho iivithamini zeqela elithile, sinokulinganisela ukutya okunomsoco. Kubalulekile ukubandakanya ekudleni loo miqhamo kunye neziqhamo apho i-vitamine engabikho nto ilahlekileyo.
Isetyenziswe semveliso.
Kukho ukutya okubalulekileyo kumzimba okumelwe ukuba kufakwe ekudleni kwansuku zonke ngamnye wethu. Okokuqala, i-lycopene. Ngokuhambelana neengcebiso zenzululwazi, lo mzekelo wokulandelelana kufuneka ube khona emzimbeni wethu. Yaye konke ngenxa yokuba ungomnye wama-antioxidants anamandla kunxamnye ne-radicals eyingozi. Ngethamsanqa, i-lycopene ekudleni ayinzima ukuyifumana! Akukho imfuneko ukuyijonga emhlabeni jikelele, ukutya izityalo ezingenamsebenzi kunye nemifuno. Emva kwakho konke, i-lycopene ininzi kwiitamatati kunye nompompo obomvu, ngakumbi kwi-stews kunye nezitya zokupheka. Ngako-ke, kukho ezininzi kwiisobho zemifuno kunye neasiksi ezisekelwe kule mveliso. Kwaye naseLecce, kwijisi yetamatato kunye ne-ketchup. Sinokukufumana kwakhona kwiimpepha ezibomvu kunye namakhabe.
Ekudleni kwethu kufuneka kubekho i-vitamin C, ephucula ukutyunjwa kwesinyithi kwaye ivuselele i-immune system. Ukongeza kwi-citrus, ungayifumana kwi-parsley, i-pepper ebomvu, iklabishi (ingakumbi i-broccoli) kunye ne-currant emnyama. Ezi ziqhamo kunye nemifuno ziyafumaneka unyaka wonke, ngoko akunzima ukwenza ukutya kwakho ngendlela enokuthi i-vitamin C ihlawulwe ngemali efunekayo.
Impilo nobuhle.
Enye yeivithamini ezibalulekileyo zomzimba i-vitamin E. Ngokubungakanani obuninzi obuqule i-parsley, ipropper ebomvu, isipinashi, utamatisi, iklabishi, i-broccoli, ithanga, amajikijolo. I-Vitamin E ayithinteli kuphela i-radicals yamahhala, kodwa isenza sikwazi ukugcina imbonakalo enhle kunye nentsha, kuphucula ukuguquguquka nokunyaniseka kwesikhumba.
I-Vitamin A kunye ne-beta-carotene zibaluleke kakhulu kumbono wethu. Itholakala kwiziqhamo ezininzi kunye nemifuno, kubandakanya iidroti, iparsley, iklabishi, isipinashi, ipilisi ebomvu, ithanga, imango, i-apricot. Ngoko ke siphuze ijusi ye-kroti ukuze silondoloze umbono.
Iingcali zicebisa.
Sonke siyazi ukuba imifuno, izithelo kunye neentshisi kufuneka zibe yinxalenye yokutya kwethu. Kodwa asiyi kuqonda ukuba ezi zinto azikho iziphakamiso ezifanelekileyo. Le yimigaqo ebalulekileyo ekufuneka izaliseke imihla ngemihla. Ukusetyenziswa kwenani elaneleyo lemifuno, iziqhamo kunye neentsuku zikhusela umzimba womntu ekuguga nasezifo. Yonke into efunekayo yi-five servings ngosuku. Ukongezelela, iivithamini kunye neemaminera ezivela kwimveliso yendalo zithintela ngakumbi kunokuba zilungiselelwe ngamayeza. Ukongeza, ukusebenzisa izityalo zemvelo akunakubangela ukugqithisa kwamavithamini. Oku kubaluleke kakhulu, ngokukodwa kwimeko yevithamini A, ukugqithiswa kwezinto eziyingozi kakhulu. Ngenxa yoko, indlela ethembekileyo neyokhuselekileyo yonyango lwe-vithamini kukutya izityalo zemvelo ezinobuncwane ezinezithambile kunye nezinto ezilandelelanayo. Ngoko ke, kuyo yonke ukutya, nidla ubuncinane imifuno okanye izithelo.
Ngokuqhelekileyo iivithamini kunye neemaminerali ziyaxhasana. Ngokomzekelo, i-selenium, xa usebenzisana ne-vitamin E, uhlambulule umzimba we-radicals yamahhala. I-Selenium iyanceda gqitha, ngokuba, ngakwelinye icala, inomphumela wokulwa ne-antioxidant, kwaye ngakwelinye icala isekela imetabolism ye-vitamin A. Ngenxa yoko, ngenxa yamavithamini kunye nendima yabo ebomini bomntu, ukutya ngokufanelekileyo okufakwe imifuno kunye neziqhamo kukukhusela umzimba wethu kwizifo nokuguga kwangaphambili .