Akusiyo imfihlelo yokuba kwinkqubo yokulwa nokukhuluphala, ukutya kukusixinzelela ukuba sinciphise ukutya kwabo kangangokuthi umzimba awunalo ivithamini ezaneleyo kunye nezondlo. Kulo mba, umbuzo uvela: yiyiphi iivithamini ezithathayo xa usweleka?
Kakade ke, akukho iivithamini eziyinkimbinkimbi yokulahlekelwa kwesisindo zingenza wonke umsebenzi kuwe. Ngamanye amagama, ukusela nayiphi na iivithamini, ngaphandle kokusika ukutya okanye ukuqala ukubandakanyeka kwimidlalo, kungabalulekanga ukulahleka kwesisindo. Esi sixhobo esincedisayo esisebenza kuphela ngokubambisana nabanye.
Kukho iivithamini ezifaka isandla ekulahlekeni kwesisindo - siya kuzijonga. Njengomthetho, banceda ukusabalalisa imetabolism, ukunciphisa ukutya okanye ukwandisa amandla. Okokuqala, kuyinkimbinkimbi yamavithamini B:
- Vitamin B2 . Le nto iyimfuneko ebalulekileyo ekusebenzeni kakuhle kwe-thyroid gland, elawula i-metabolism, oku kuthetha ukuba ukuba i-vitamin ethile isinceda ukunciphisa umzimba, ngokuqinisekileyo oku! Esikhundleni sevitham edibeneyo okanye imvubelo ye-brewer, unokongeza kwisondlo sakho njengemveliso yokutya njengemifuno eluhlaza, ama-almond, amaqanda, ubisi, isibindi, ishizi esinzima.
- Vitamin B3 . Le vithamini ibandakanyeka kwinkqubo yokuvelisa i-hormone ye-thyroid kwaye ilawula iswekile egazini-kwaye, ngoko ke inciphisa ukutya. Ukuba ufuna ukufumana umthombo wendalo, kuya kuba lula: amaqanda, isibindi, inyama, ushizi, inkukhu, i-turkey, i-salmon, i-mackerel, ityhuna, ibhali, irayisi ebomvu, i-rig brown kunye ne-flakes, i-oats, izithelo ezomileyo.
- IVithamini B4 . Ukufumana i-fatabolism efanelekileyo ye-fatabolism, le nto iyimfuneko kumzimba wethu. Inokufumaneka kwiikomkom, i-cauliflower, i-peanuts, izikhupha zeqanda okanye isibindi.
- IVithamini B5 . Le nto iyimfuneko ebaluleke kakhulu ekulahlekeni kwesisindo, njengoko ibandakanyeka kwinkqubo eyinkimbinkimbi yokusebenzisa amafutha kunye nokukhulula amandla kwi-deposit accumulated. Ukuze ufumane le vithamini ekudleni, kufuneka udibanise ukutya ezifana neenkukhu, isibindi kunye nezintso, amaqanda, inyama, iintlanzi zaselwandle, izityalo, ingqolowa yengqolowa, iinkozo zengqolowa kunye ne-bran, i-nati, isinkwa esipheleleyo kunye nemifuno eluhlaza, ngakumbi - amaqabunga.
- IVithamini B6 . Le nto iyimfuneko ekulawulweni rhoqo kwe-metabolism, kwaye inxaxheba kwi-hormone ye-thyroid. Ukuba ukutya kwakho kucebile kule vithamini, kuya kuba lula ukulahlekelwa isisindo. Ukwenza oku, faka le mikhiqizo elandelayo kwimenyu yakho: i-ngqolowa yonke, ihlume, i-ozel, i-peanuts, i-walnuts, iinkukhu, intlanzi, inyama, amaqanda, iibhanana, i-avocados, iifotate, iklabishi, irayisi e-brown.
- Vitamin B8 . Le vithamini yenzelwe ukutshisa amafutha amaninzi aqokelela emzimbeni. Ukwamkelwa kwayo kubalulekile ukutya rhoqo isyayi, isibindi, izantyambo, i-citrus, ihlume ngqolowa.
- IVithamini B12 . Le nkunkuma idlala indima ebalulekileyo ekuhambelaneni kwee-carbohydrate ezithile kunye namafutha, kwaye isinceda nathi ukuba sihlale sisebenza kakuhle ixesha elide. Le vithamini yokulahleka kwesisindo ayifumanekanga kwizityalo, kuba itholakala kuphela kwimveliso yezilwanyana ezivela kuyo - intlanzi, inyama, isibindi, ukutya kwezilwanyana zasemanzini, amaqanda nayo yonke imveliso yobisi.
- Ukutshisa ngokugqibeleleyo i-fat, umzimba udinga i- vitamin C , eninzi kunayo nayiphi na iklabishi nazo zonke iziqhamo ze-citrus, kunye ne-kiwi kunye ne-pepper yaseBulgaria.
- I-Vitamin D ibangela uxanduva lokuxhalabisa, kutheni kubalulekile ukuyiquka ekudleni kwakho ukulahleka kwesisindo. Umzimba wethu uvelisa ukukhanya kwelanga, kodwa unokufumaneka kwiimveliso: intlanzi enamafutha, ushizi kunye nebhotela.
Nangona ngoku ukuba uyazi ukuba iivithamini ukusela xa ulahlekelwa isisindo, kubalulekile ukuba ungagcini nje ekuthathe iipilisi okanye ukuquka ukutya ekudleni, kodwa kwakhona utshintshe ngokupheleleyo ukutya okunempilo. Le ndlela iyona mfutshane kakhulu yokuvumelanisa!