Mavitamini Mu autumn ndi mbali yofunika ya chakudya

Ndi isanayambike chitetezo yophukira thupi lafooka ndi kunadetsa poyera kuti matenda tizilombo toyambitsa matenda. The yokonza thanzi m'dzinja chopereka waukulu kutenga mavitamini: Mavitamini yophukira kuwonjezeka matenda kukana, kukana ozizira komanso zina chokhwima zachilengedwe.

mavitamini zimene ayenera kumwedwa kulimbitsa thupi? Kodi kupeza madokotala, mavitamini yophukira dabavkah zofunika chabe thupi, chifukwa wayamba kumva kupanda mavitamini B1 ndi B6. Ngati mulibe mokwanira mavitamini B1, ndiye pali kuiwalaiwala, wofooka ndende, munthu ukhoza kugwera mu mphwayi, kukhala kukwiya tulo zotheka kuukira. Fikani vitamini B1, angathe kukhala a rye mkate, oatmeal, chiwindi, nyama, zipatso za zomera leguminous, mtedza ndi yisiti. Vitamini B6 kumawonjezera chiwerengero cha chitetezo bwino, amapereka chitetezo yachibadwa. Iwo akhoza kuwapeza tirigu, rye, masamba, nyama, nsomba, mkaka, dzira yolk ndi yisiti.

Komanso, mavitamini m'dzinja ndi bwino kutuluka m'chilimwe cha sachedwa chifukwa yophika, zipatso zouma. Chifukwa iwo ayenera kukhala ndi mavitamini A, E ndi C. provitamin A kapena monga patchedwa - carotene zopezeka zomera. Ake ambiri kaloti, maungu, raspberries, apricots, parsley, tsabola wofiira, katsabola, tomato, anyezi wobiriwira, malalanje, mandimu, mapichesi, rowan, ananyamuka m'chiuno, apricots. Zofunika tsiku 1.5 mg wa vitamini A, ndi carotene - 3 mg.

Wina zofunika vitamini C - ichi ndi antioxidant kwambiri, bwino kagayidwe, kumaonjezera chitetezo chokwanira. Magwero waukulu vitamini C - izo ndi amadyera, masamba ndi zipatso: ananyamuka m'chiuno, wakuda currant, aronia mandimu. Lili ndi vitamini C, mbatata, anyezi, kuzifutsa kabichi, parsley, radish, tsabola, nettle. Tsiku wamkulu ayenera 70-100 mg. vitamini C.

Vitamini E ndi amphamvu kwambiri zachilengedwe antioxidant. Zingamvekere chitetezo cha m'thupi, iego yofunika kwambiri mu kaphatikizidwe mahomoni. Vitamini E amateteza maselo zisaonongeke, retards makutidwe ndi okosijeni wa mafuta ndi mapangidwe ankafuna kusintha zinthu mopitirira ufulu. Vitamini E uli mu mtedza ndi masamba mafuta, masamba, mkaka, mazira, chiwindi, nyama ndi zakudya zachimanga nyongolosi. Daily mowa pa mlingo wa vitamini E ndi 10 mg. Mavitamini zifunika mu chaka cha chakudya zakudya zanu.