Umbuzo othi iivithamini zisetyenziswe kangakanani ebusika, ngokuqhelekileyo zixhalabisa abo bahlanjelwe kukuzikhusela komzimba, bachithe ukulahlekelwa yintliziyo, ukunyuka kwesikhumba nezinye iimpawu ezingathandekiyo. Nangona kunjalo, kwixesha elibandayo, xa siphendukela kwisidlo esingenasiphelo kwaye singasondli ngaso sonke isikhathi, ngamnye umntu kufuneka acinge ngamavithamini, ukuze umzimba uqhubeke nomsebenzi olula, ochanekileyo kunye ohambelanayo.
Ziziphi iivithamini ezifunekayo ebusika?
Iimfuno zomzimba ebusika kunye nehlobo zisoloko zifana. Nangona kunjalo, ukuba abantu basehlotyeni badla imifuno, amajikijolo, iziqhamo kunye nokufumana konke okufunekayo kubo, ngokobusika, ngoku kudla ukuba kukho iingxaki. Yingakho iivithamini ebusika zonke iivithamini A, B, C, D, E, K.
Ukuze ufumane ukuba yiyiphi iivithamini ekufuneka uyenze ebusika ngokukhethekileyo kuwe, qwa lasela isimo "sezibonakaliso" - iinwele, isikhumba, izipikili, njl njl.
- Ukuba unamabala amdaka, ulusu lujika lubomvu kwaye lube lukhuni, oku kuthetha ukuba unesidingo samavithamini A, C, E kunye neqela B.
- Ukuba iinwele zakho ziba nzima kwaye ziwa kakhulu, kwaye izipikili zakho zikhululekile, udinga iivithamini B no-C, kunye ne-magnesium, ithusi, isinyithi.
- Ukuba une-dermatitis, kwaye amanxeba elukhumbeni aphilanga ixesha elide, udinga iivithamini C, D, kunye neK.
- Ukuba uhlala ugula, iivithamini ze-vitamin C ne-B ziza kuhlangula.
Ngokuxhomekeke ekungabikho kwezizinto ozifumeneyo, unokukhetha ukuba iivithamini zisela ntoni ebusika. Ungathengela i-complex, okanye zonke iivithamini ngokwahlukileyo. Kuhlala kunjalo ukhetho njengoko ufumana amavithamini kunye nokutya kuthathwa. Ukuba kule fomu bajongwa kangangoko.
IiVithamini ebusika ekudleni
Xa ugqibe ukuba yeyiphi iivithamini ezithatha ebusika, ungabhekisela kwintlu yokutya apho le nto ininzi, kwaye unonophule umzimba wakho ngezipho zendalo. Cinga ukuba ukhangele iivithamini nganye:
- A (retinol) itholakala kumatshini, i-carrots, i-pepper, i-broccoli, i-parsley, i-peas, ii-apula, iidiliya, i-buckthorn yolwandle kunye ne-dog rose, kunye ne-caviar, isibindi, amaqanda kunye nemveliso yobisi;
- I-B1 (i-thiamine) ifumaneka kwisonka, irayisi ebomvu, i-oatmeal, i-peas, i-nut, kunye nenkomo, inhlanzi, iinkukhu kunye neengqayi zeqanda;
- I-B2 (riboflavin) inokufumaneka kwi-peas, i-oatmeal, i-buckwheat, isonka, kunye neemveliso zobisi kunye nenyama;
- I-B5 (i-pantothenic acid) ifumaneka unyaka wonke kwimvubelo, i-hazelnut, i-buckwheat, i-oatmeal, i-peas, kunye nenkukhu, i-meat by-products kunye ne-caviar;
- I-B6 (pyridoxine) ifumaneka kwiifatata, ingqolowa, iklabishi, iimbotyi, i-soy, i-buckwheat, i-pyshenka, iibhanana, i-walnuts, kunye nesibindi, inyama, intlanzi nobisi;
- I-B9 (i-folic acid) i-kroti, iimbotyi, i-bran, ibhali, i-buckwheat, i-nut, amabhanana, amakhowe, imihla, kunye ne-salmon, isibindi kunye nenkomo;
- I-B12 (cyanocobalamin) itholakala elwandle kale, imvubelo (kubandakanywa ubhiya), isobho, kunye nemveliso yobisi, inyama, intlanzi kunye neenkukhu;
- I-C (ascorbic acid) ifunyanwa kwi-kiwi, i-citrus, nayiphi na iklabishi, i-pepper, i-dog rose, i-cranberry, i-berry compotes;
- D (calciferols) ingafumaneka kwi-caviar, ioli yeentlanzi, iimveliso zobisi kunye namaqanda;
- E (i-tocopherols) ikhoyo kwi-oyile, amantongomane, ubhontshisi, okusanhlamvu, kunye nesibindi, izikhumba kunye nobisi;
- H (i-biotin) ikhonjiswa ngamantongomane, iimbotyi, iifatata, i-karoti, i-beet, ii-orang, ii-apula, i-bran, ikolweni, ilayisi, kunye nenyama, amaqanda, iintlanzi, iimveliso zobisi;
- K (phytomenadione) itholakala kwi-dog rose, iklabishi, i-oatmeal, ingqolowa, itiye eluhlaza, kunye namaqanda nesibindi.
- I-PP (i-nicotinic acid) ifumaneka kwi-broccoli, ama-nut, imihla, iimveliso zengqolowa, kunye nengulube, isibindi, ushizi, ubisi.
Ngaphandle kokungabikho kwezipho ezininzi zasehlobo, ebusika kunokuhlala kunokwenzeka ukubonelela nge-vithamines emzimbeni. Into ephambili - ukwenza imenyu yakho ngokufanelekileyo, usebenzisa kuphela ukutya okuncedo.