Vakawanda vanorega kuteerera mitemo yekudya kwakanaka uye havakwanisi muzvokudya zvenyu michero , miriwo nemiti mazuva ese uye izvi zvinonyanya kuora mwoyo muviri wako. Ichokwadi ndechokuti mavhithamini anonyanya kuwanikwa nezvokudya zvezvirimwa - kunze kwemamwe mhuka zvinowanikwa chete mumiti yemhuka yakabva. Inoratidzirwa kuti vitamine complexes haisi kunyanya kushanda nesimba, asi mhuka inotora zvipo zvehupenyu hwemamai pasina zvinetso. Basa revithamini mumutumbi wemunhu zvakasiyana zvakasiyana uye zvakaoma kuti kana iwe ukazvidzivirira iwe recharge yakadaro, munguva pfupi uchanzwa kuora kwehupenyu hwakanaka.
Nhengo dzehupenyu hwevhithamini muhupenyu hwehupenyu
Muviri womunhu haugoni kugovera mavhithamini, asi ari pane urongwa hwezvinhu zvisingaverengeki. Dzinofanirwa kuwanikwa nekudya kuitira kuti muviri unogona kuita zvakanaka.
Nhengo yehupenyu yevhithamini mumuviri inokosha uye yakasiyana. Pakati pezvinhu zvinonyanya kukosha zvinogona kunyorwa pane zvinotevera:
- kugadziriswa kwebasa remagetsi;
- kukurumidza kwezvose zvinokonzerwa nemakemikari;
- neutralization yamahara radicals uye carcinogens.
Ichokwadi kuti hazvigoneki kutora kuti basa revhithamini mumutumbi iri mumitauro mitatu. Rimwe nerimwe mavitamini rine basa rawo rinokosha, maitiro ayo, iyo inobatanidzwa.
Basa revhithamini mumuviri
Kufunga nezvebasa revhithamini mumagetsi, rinova pachena kuti nei zvakakosha kudya kwete kungonaka chete, asiwo kunobatsira, kusanganisira mukudya kwako kusina maturo kudya kwekurumidza, asi izvo zvinhu zvinowedzera kuhutano. Funga nezvemabasa emavitamini mumuviri:
- Vitamini A (Retinol, Carotene) inoshandisa zvirwere zvekuzvidzivirira, inotsigira maziso uye inodzivirira munhu kubva pazvirwere zveganda. Inogona kuwanikwa kubva kuzvidyo zvakadai seropa, cheese, mafuta.
- Provitamin A (Beta-carotene) inofanirwa kuti hutano uye elasticity yeganda uye epithelium yehumuviri. Inogona kuwanika kubva kuzvidyo zvakadai sechiropa, chezi, mafuta, hove, mafuta, mango.
- Vitamini B1 (Thiamine) inofanirwa nekugadzika kwezvokudya, chirwere chetsitsi, masimba, kusanganisira moyo. Inogona kuwanikwa kubva kumiti yakadai sehairi, mbeu yose, mbeu yezuva, mbiriso yakaoma, marangi.
- Vitamini B2 (Riboflavin) inokosha pakurapa kwembambo, vhudzi uye ganda. Inogona kuwanikwa kubva kumitikiti yakafanana nembiriso, cheese.
- Vitamini B3 (Niacin) inodiwa nemuviri wehutachiona nekugadzirisa zvirwere, utano hweganda uye kurwisana nekuputika. Inogona kuwanika kubva kumitikiti yakadai semhuka yakaonda, mbiriso ye brewer, gorosi yegorosi , zviyo zvose.
- Vitamini B5 (Pantothenic acid) inofanirwa kugadziriswa kwemakemikari, inokurumidza kupedza kudya kwezvokudya, inokosha kumagetsi uye zvirwere zvekuzvidzivirira. Iwe unogona kuigamuchira kubva mbiriso, nyama yekunamatira, mazai.
- Vitamini B6 (Pyridoxine) inokosha kune hurongwa hwemagetsi, inononoka kukwegura. Iwe unogona kuitora kubva pane nyama, mbiriso, ivhu, nuts.
- Vitamin B12 (Cobalamin) - inovandudza chiyeuchidzo uye inowedzera simba. Iwe unogona kuitora kubva pane nyama uye mairi emichero.
- Vitamini C (Ascorbic asidi) - inobata nekukwegura, inovandudza utachiona.
Iwe unogona kuitora kubva kumasikirwe emucheka, macrorus, kabichi, pepper. - Vitamini D (Calciferol) - inobatanidzwa mukugadzirwa kwefupa. Iwe unogona kuitora kubva pane nyama, mishonga yemiti, mazai, zuvabathing.
- Vitamin E (Tocopherol) - inodiwa mukugadzirwa kwemasumbu uye maitiro ezvirwere zvemuviri. Iwe unogona kuitora kubva kumunda wose, marimu, miriwo mashizha.
- Vitamin R (Bioflavonoids) - inodiwa pakugadzirwa kwe collagen. Iwe unogona kuitora kubva kune michero yemicrorus, miriwo, marimu.
- Vitamin K (Menadion) inodiwa kuti pfupa reproteine ishandiswe. Iko iripo mumiti yehuisi, kabichi, saladi.
Basa revithamini mumutumbi wemunhu rakanaka, saka usambozvidzivirira pachako kushandisa kwavo nguva dzose.