Mubvunzo weiyo mavhithamini anonyanya kutorwa munguva yechando, kazhinji anonetseka avo vanotambura nehutachiona husina simba, vanorasikirwa nekushaiwa bvudzi, kuwedzera kweganda nezvimwe zviratidzo zvisingafadzi. Zvisinei, mumwaka wechando, patinosvika kune zvokudya zvisingabatsiri uye zvisingabatsiri nguva dzose, munhu wose anofanira kufungisisa nezvevhithamini, kuitira kuti muviri urambe uchiita basa rakanaka, rakarurama uye rinoenderana.
Ndezvipi mavitamini anodiwa munguva yechando?
Zvido zvemuviri mukati memachando uye ezhizha zvakafanana zvachose. Zvisinei, kana muzhizha vanhu vanowanzodya miriwo, mabriji, michero , uye vanowana zvose zvinodiwa kubva kwavari, zvino munguva yechando neino kazhinji kune matambudziko. Ndicho chikonzero mavhitamini echando ndiwo mavitamini A, B, C, D, E, K.
Kuti uwane kuti mararamiro api aunofanira kutora munguva yechando chaiyo iwe, tarisa huri hwe "zviratidzo" - bvudzi, ganda, misumari, nezvimwewo.
- Kana uine ruvara rutsvuku, ganda rinoputika uye rinopisa, izvo zvinoreva kuti une chido chevhithamini A, C, E neboka B.
- Kana bvudzi rako richiva rakaoma uye rakawira pasi, uye zvipikiri zvako zvakasununguka, unoda mavitamini B uye C, pamwe chete ne magnesium, mhangura, iron.
- Kana iwe une dermatitis, uye maronda paganda haapore kwenguva yakareba, unoda mavitamini C, D, uye K.
- Kana iwe kazhinji uchirwara, vitamini C uye B mavitamini achauya kukuponesa kwako.
Zvichienderana nekushaikwa kwezvinhu zvipi zvawaona, unogona kusarudza mavitamini kunwa munguva yechando. Iwe unogona kutenga dambudziko rakaoma, kana kuti mavitamini mamwe oga. Pane nguva dzose sarudzo yakadaro sekuwana mavhithamini nechingwa kunofungidzirwa. Izvo zviri mumhando iyi vanofananidzwa zviri nani zvikuru.
Vitamine muchando muzvokudya
Paunenge uchisarudza mavhithamini kuti utore munguva yechando, iwe unogona kutarisa pane zvinyorwa zvezvokudya izvo ichi chinhu chakawanda, uye kunowedzera muviri wako nezvipo zvezvisikwa. Funga kuti ungatarisa kupi vitamini imwe neimwe:
- A (retinol) inowanikwa mumakungu, karoti, pepper, broccoli, parsley, peas, maapuro, mazambiringa, maruva buckthorn uye imbwa yakasimuka, uyewo mune caviar, chiropa, mazai nemichero yemukaka;
- B1 (thiamine) inowanikwa muchingwa, murozi wearusi, oatmeal, peas, nuts, pamwe nenyuchi, hove, huku uye mazai evha;
- B2 (riboflavin) inogona kuwanikwa kubva kune peas, oatmeal, buckwheat, chingwa, uyewo kubva kumakisi emisi uye nyama;
- B5 (pantothenic acid) inowanikwa gore rose muviriso, hazelnut, buckwheat, oatmeal, peas, uyewo muhuku, nyama ne-michina uye caviar;
- B6 (pyridoxine) inowanikwa mumatezi, mboro, kabichi, nyemba, soy, buckwheat, pyshenka, bhanana, walnuts, uyewo muropa, nyama, hove uye mukaka;
- B9 (folic acid) iri mune karoti, nyemba, branh, bhari, buckwheat, nuts, bhanana, mushwa, mazuva, uyewo mune saumoni, chiropa uye nyama yemombe;
- B12 (cyanocobalamin) inowanikwa mugungwa kare, mbiriso (kusanganisira doro), soy, uye mumikaka yemisi, nyama, hove uye huku;
- C (ascorbic acid) inowanikwa mu kiwi, citrus, chero rudzi rwekate, pepper, imbwa yakasimuka, cranberry mors, berry compotes;
- D (calciferols) inogona kuwanikwa kubva kune caviar, mafuta ehove, mishonga yemiti uye mazai;
- E (tocopherols) iripo mumafuta, marimu, nyemba, zviyo, uyewo muropa, mahara uye mukaka;
- H (biotin) inowanikwa mumiti, bhinzi, mbatatisi, karoti, beet, marangari, maapuro, bran, gorosi, mupunga, uyewo nyama, mazai, hove, mishonga yemakaka;
- K (phytomenadione) inowanikwa muimbwa rose, kabichi, oatmeal, gorosi, green tea, uyewo mazai uye chiropa.
- PP (nicotinic acid) inowanikwa mu broccoli, nuts, mazuva, zvigadzirwa zvegorosi, pamwe nenyama yenguruve, chiropa, chezi, mukaka.
Kunyangwe musipo kwezvipo zvakawanda zvezhizha, munguva yechando nguva dzose zvinogoneka kupa huwandu hwevhithamini mumuviri. Chinonyanya kukosha - kunyatsogadzira menyu yako, uchishandisa chete zvokudya zvinobatsira.