Esi siqhamo sinomdla ocolileyo kwaye ocebileyo, ngaphandle koko, ixabiso layo kwivenkile livamkelekile, ngoko akumangalisi ukuba inokufumaneka rhoqo kwiilayibhile zethu. Kodwa, ngaphambi kokutya ezi ziqhamo, makhe sibone ukuba zeziphi iivithamini eziphakathi kwendawo kunye nokuba isityalo siya kunceda wonke umntu.
Ziziphi iivithamini eziqulethwe kwipare?
Esi siqhamo kukho iivithamini zeqela B, eziyimfuneko ekusebenzeni ngokuqhelekileyo kwinkqubo yesantya yomntu. Esinye isiqhamo uzakufumana i-microelements В1, В2, В5, В6 no -9, ezi zinto ziyimfuneko ekuphuhliseni iimbilini ze-nerve kunye nomsebenzi wazo. Ukongezelela, ezi zivithamini kwipareji zikwimeko efanelekileyo kakhulu, umzekelo, ukulandelela umbandela B1 uqukethe i-0.02 mg kunye ne-B5 0.05 mg.
Kwiziqhamo, kukho iivithamini E, C kunye no-A, ziyimfuneko yokugcina isistim somzimba womzimba, ukwandisa isikhumba somzimba kunye nokomeleza iindonga zemithambo yegazi.
IiVithamini eziqulethwe kwiparesi zinceda ukuqeda ukuxinezeleka, ukunciphisa impembelelo embi yokukhathazeka okungapheliyo emzimbeni kunye nokunciphisa ukuguga kwesikhumba. Kungenxa yezi zizathu ukuba oogqirha batusa ukuba badle esi siqhamo kulabo abaziva bekhathele okanye bengakwazi ukuchitha ubuncinane iyure ngosuku emoyeni omtsha.
Kodwa, inzuzo yombombo ayikho nje kwiivithamini, kodwa nakwiiminerali ezikhoyo ekubunjweni kwayo. Esiqhamo unokufumana i-potassium, i-calcium, i-phosphorus, isinyithi , i-silicon, isulfure kunye ne-magnesium, kwaye ezi zimbiwa eziqhamo ziqulethe kakhulu. Ezi zinto zinceda ukwandisa i-hemoglobin, ukuphucula umthamo wesifo, ukunciphisa ukuvuvukala, ukukhuthaza ukulungiswa kwamathumbu, ukwandisa i-peristalsis.
Iyiphi i-vitamin ebaluleke kakhulu?
Uninzi lwezi siqhamo luqulethe i-vitamin C, kwisiqhamo esisodwa esisisisiseko uza kufumana i-4 mg yale nkunkuma. Ngokuqinisekileyo, xa kuthelekiswa ne-citrus, inani le-ascorbic acid kwi-pear kunzima ukubiza ngokuphawulekayo, kodwa kulabo bantu abangenakudla i-oranges okanye i-lemons ngenxa yokugula, ezi ziqhamo zisisindiso. Ukutya kuphela 2-3 iipereyi ngosuku, awukwazi ukwesaba u-vitamin C, kwaye ngoko ulibale ngokubandayo kunye ne-ARD.
Indawo yesibini kuleluhlu ithathwa ngu-vitamin E, ipayari yayo iqulethe i-0.4 mg. I-Vitamin E ayikho into ebizwa ngokuba yintlobo yobuhle, iya kunceda ukugcina ubumnandi besikhumba kunye nokukhusela ukuguga kwangaphambili.