Sonke siyazi ukuba kwimpilo, ubuhle kunye nolutsha, sidinga iivithamini, esiyibona njengento efanayo ngokutya okupheleleyo kunye nokulinganisela. Umthombo oyintloko wamavithamini kufuneka ube kukutya. Kwaye akunjalo ukuba umxholo wevithamini ekudleni uphakamileyo okanye ungaphantsi, okanye ngokuchanekileyo kuneendlela zokutya kunye ne-vitamin-mineral complexes, nje iivithamini eziphilayo zigciniwe zingcono kunamavithamini okwenziwa.
Itheyibhile yemixholo yamavithamini
Kwiibhile zokutya, kunye neetafile ezininzi esidibana nazo kwiincwadi zezifundo ze-biology esikolweni, kwiintlobo ezahlukeneyo ze-intanethi ezinxulumene nesondlo esinempilo, sinikezelwa iinkcukacha kwimixholo yamavithamini ekutya okuhlukahlukeneyo okumele siyikholelwe kwaye siyilandele. Nangona kunjalo, ngokwenene, ukwenza itafile enjalo kunzima kakhulu, kuba umxholo wevithamini C ekuvuneni omnye kwe-sorrel uhluke kakhulu kwi-sorrel enye kwenye indawo, kwenye indawo, phantsi kweemeko ezahlukeneyo. Makhe sithethe malunga nantoni na i-vitamins ekudleni.
Isidingo samavithamini: izinto ezinqabileyo
- Ukuba ukutya kwakho kuzaliswe i-carbohydrate, i-vitamins B1, B2 neC kufuneka zonyuswe.
- Ukuba ukutya kwakho kuncinci kwiprotheni, ukuxutywa kwamavithamini B2, C, i-nicotinic acid kunye nokusetyenziswa kwe-vitamin A ukusuka kwi-carotene kuncitshiswa ngokuzenzekelayo.
- Ukuba ukutya kwakho kuqule ukutya okuninzi (umbala omhlophe: ilayisi, umgubo, ushukela, i-pasta), ungalindelanga ukuba baya kukucebisa ngeivithamini - kwinkqubo yokucoca ahlambulukanga nje kuphela kwi-husk, ukungcola, kodwa nakwiivithamini.
- Ukutya okusemathinini kugcinwe kakuhle, kodwa kuninzi iivithamini kunye nezamaminerali ezimbalwa kunokuba zifunyenwe kwimveliso yokuqala.
Ngoku, nathi, sinethemba lokuba kukho ukuthatha i-multivitamin complexes kungenakusebenza xa ezinye izinto zokutya kwakho zingenzi negalelo ekufaniseni iivithamini.
Yintoni eyenza umxholo weivithamini ekudleni?
- iivithamini ekudleni kuxhomekeke kwiindlela zokulima;
- Ukubilisa ubisi kunceda ukutshabalalisa iivithamini ezininzi;
- imifuno kunye neziqhamo ezikhulile kwiindawo zokugcina izityalo (alas, sinyanzeliswa ukuba sizidle ngenxa yonyaka uninzi)
ziqukethe izinto ezininzi ezingenakuncedo kunokuba ziboniswe kwiibhile; - Ukugcinwa kwifriji yeentsuku ezintathu kuncedisa ekulahlekeni kwe-30% yamavithamini, kunye nokushisa kwamaqondo-50%;
- ezinye iivithamini (umzekelo, i-B1 ne-A) zichithwa ngelanga;
- Ukugcinwa kwisitya sensimbi, ukomisa, ukukhenkcela, ukukhangela kunceda ukulahlekelwa isabelo seengonyama zamavithamini;
- Ukusetyenziswa kwe-thermal 25% ukuya kwi-90% yezinto ezinomsebenzi weemveliso zilahlekile.