Ithethini yayikuwe
Elizweni lethu kukho intsomi ixesha elide ukuba ehlobo zonke iivithamini zinikezelwa ngokwemvelo ngokwazo. Kakade, imifuno kunye neziqhamo zinokufunyanwa, kodwa kungekhona ngaso sonke isikhathi kwisixa apho zifunekayo umzimba, ngakumbi ehlobo. Kodwa ngezinye iivithamini, izinto azibi ehlobo. Ngokomzekelo, ilanga elisebenzayo likhuthaza ukuveliswa kumzimba we-vitamin D, eyanceda ukufumana i-calcium ne-phosphorus, kubalulekile ukuba abathathi-nxaxheba kwi-immune system. Ingxaki kukuba ehlotyeni ekushiseni awufuni ukutya okuqukethe iivithamini eziyimfuneko kumzimba. Umzekelo, inyama. Kodwa kukuthi sifumana amavithamini B5, B12, ezibalulekileyo ekukhuleni nasekuqulunqweni kweeseli zegazi. Kwakhona, ukusetyenziswa kwesibindi, amaqanda, iimveliso zeoli kunye ne-vitamin E, ejongene nemeko yesikhumba kunye nokuthintela ukubonakala kwamacandelo egazi, kuncitshiswa. Abaninzi bakholelwa ukuba xa badla i-apula enye ngosuku, kuya kusombulula zonke iingxaki ngeivithamini ngosuku olulandelayo.
IVithamini A
Iivithamini ezinomsoco-mafutha, i-antioxidant. Ifomu yayo ecocekileyo ifumaneka kuphela kwimveliso yezilwanyana. Kubalulekile kwimpilo yesistim somzimba, amathambo, isikhumba, iinwele kunye namehlo. Isistim somzimba esilubileyo, imeko ephosakeleyo yezikhonkwane, ukukhangela kwesikhumba kunye nokulahleka kweenwele.
Ziziphi iimveliso ezikhoyo?
Isibindi sesilwanyana kunye nesibindi seentlanzi, ibhotela kunye neqanda leqanda. I-Provitamin A ifumaneka kwiidroti, iidill, kunye neetatayi, ii-oranges kunye neepereaches.
IiVithamini zeqela B
Ukuthatha inxaxheba kuzo zonke iinkqubo zokuxilongwa. Ukuvuselela ulondolozo lomzimba, ukugcina izityalo zamathumbu emathunjini, ukwandisa amandla okumelana nemithwalo ephakamileyo. Ukuphucula umsebenzi wengqondo, intliziyo, isisipha, izintso kunye negalelo ekunciphiseni ukukhula kweeseli zomhlaza. Ukusebenza okungalunganga kwengqondo, ukulahlekelwa kweememori ezibukhali, ukukhathala okukhawulezayo.
Ziziphi iimveliso ezikhoyo?
Isonka se-Rye, i-nati, i-oatmeal, i-legumes. B2: iimveliso zobisi. B6 neB12: imvubelo, imifuno, intlanzi, i-yolk yolanga. Ku (folic acid): isibindi, iintso kunye nemifuno (i-dill, anyanisi).
Vitamin C
Iivithamini zamanzi ezinqabileyo. Ingxenye ebalulekileyo yokutyunjwa komnxeba, ukukhawuleza ukubuyisela. Kubalulekile ukukhula nokubuyiselwa kweeseli zeetyhubhu, imithana yegazi, iigums, amathambo namazinyo. Ukuphuhliswa kwamaqanda, ukukhathala, ukukhutshwa komzimba nokunciphisa ubanda. Ziziphi iimveliso ezikhoyo? Imifuno, imifuno, iziqhamo, i-juice ezityanisiweyo, izithelo zeberry, iizambane, i-anyanisi kunye ne-sauerkraut.
Vitamin D
Iqela lezinto eziphilayo ezisebenzayo, eziyimfuneko ekudleni kwabantu. Ilawula ukuxutywa kwe-calcium kunye ne-phosphorus, izinga labo egazini nasekungeneni kwinyama yesifuba, kunye ne-denture. Iingxaki ngeethambo namathambo, kunye nezifo ze-cardiovascular and even development of the cancer. Ziziphi iimveliso ezikhoyo? I-yolk yolwandle engcolileyo, iimveliso zokutya zaselwandle, iimveliso zobisi ezinomuncu, kwakunye nebhotela.
Vitamin E
I-antioxidant eqinile, inokuchaphazela ukusebenza kwenkqubo yokuzala kunye neengcina ze-endocrine. Ukulahlekelwa ngumthamo wokuzala, ukungazibandakanyi ngokwesondo, isikhumba esomileyo. Ziziphi iimveliso ezikhoyo? Amantongomane, isipinashi, iimbewu zelanga, iimbewu kunye neoli.
Vitamin K
Kuyimfuneko ukuba isetabolism, ukukhula kakuhle kwamathambo kunye nezicubu ezixhunyiwe. Kwakhona kubalulekile ukusebenza ngokuqhelekileyo kwentliziyo, iintso kunye nemiphunga. Uthatha inxaxheba kwi-calcium kunye nokuqinisekisa ukusebenzisana kwe-calcium kunye ne-vithamini D. Yikuphi ukutya okunokuthi le vivamini yonke imihla yabasetyhini? Izityalo ezihlukahlukeneyo, izityalo, ithanga, iklabishi kunye neetamatati.