Haisi chakavanzika chokuti mukurwisana nekudarika, zvikafu zvinowanzotimanikidzira kuderedza kudya kwavo zvakanyanya zvokuti muviri hauna mavitamini nemaune. Munyaya iyi, mubvunzo unomuka: mavhithamini api anotora kana uchirasika?
Zvechokwadi, hapana vitamini yakaoma kunzwisisa kwekureruka kunogona kuita basa rose kwauri. Mune mamwe mazwi, kunwa mavhithamini, pasina kudyora kudya kana kutanga kutora mitezo mumitambo, hazvibatsiri kushaya kurasikirwa. Ichi chinhu chishandiso chinobatsira chinoshanda chete pamwe chete nevamwe.
Pane mavitamini anoita kuti ureruke - tinotarisa. Semitemo, vanobatsira kuparadzira metabolism, kuderedza chido kana kuwedzera simba. Chokutanga pane zvose, iyo yakaoma mavitamini B:
- Vitamin B2 . Ichi ndicho chinhu chakakosha nokuda kwekushanda kwakakodzera kwetachiona yeganda, iyo inodzora mishonga yemagetsi, iyo inoreva kuti kana mamwe vitamini achibatsira kurasika uremu, saka zvechokwadi izvi! Panzvimbo pevhitamini yakagadzirwa kana mbiriso ye brewer, unogona kungowedzera kuzvokudya zvako zvakadai semishonga yemiti yakasvibira mashizha, maarmond, mazai, mukaka, chiropa, chekisi yakaoma.
- Vitamin B3 . Iyi vitamini inobatanidzwa mukugadzira mahomoni ehutachiona uye kuronga shuga muropa - uye, naizvozvo, inoderedza kudya. Kana iwe uchida kuwana nzvimbo yechisikigo, zvichava nyore: mazai, chiropa, nyama, jisi, chicken, turkey, salmoni, mackerel, tuna, bhari, ruzi rune ruvara, gorosi bran and flakes, oats, michero yakaomeswa.
- Vitamin B4 . Nokuda kwemafuta ekugadzikana kwemafuta, ichi chinhu chinongodikanwa mumuviri wedu. Inogona kuwanikwa kubva kumakungu, holiflower, mazamu, mazai eji kana chiropa.
- Vitamin B5 . Ichi chinhu chinokosha zvinoshamisa zvinorema kurasikirwa, sezvo zvichibatanidzwa mukugadzirisa kushandiswa kwemafuta uye kubudisa simba kubva pakuwana mari. Kuti uwane vitamini iyi kubva kune zvokudya, unofanirwa kuisa zvokudya zvakadai semhuku, chiropa neitsvo, mazai, nyama, hove dzegungwa, maruva, gorosi gorosi, gorosi uye maruva, marimu, chingwa-chechingwa uye miriwo mizhinji, kunyanya - leafy.
- Vitamini B6 . Ichi chinhu chakakosha kuti chigadziriswe chekugadzirisa metabolism, uyewo inobatanidzwa mukugadzirwa kwehomoni yehutori. Kana kudya kwako kuchizadza mu vitamini iyi, zvingava nyore kwazvo kuora muviri. Kuti uite izvi, sanganisira zvinhu zvinotevera mumutambo wako: gorosi rose, yakasimwa gorosi zviyo, oats, hazelnuts, marinate, walnuts, huku, hove, nyama yemombe, mazai, bhanana, avocados, mbatatisi, kabichi, shazi rizi.
- Vitamin B8 . Iyi vitamini yakagadzirirwa kupisa mafuta akawanda anowedzera mumuviri. Nekugamuchirwa kwayo zvakakosha kugara uchidya soy, chiropa, marimu, citrus, yakakura gorosi.
- Vitamin B12 . Ichi chinhu chinoita basa rinokosha pakufananidzwa kwemamwe makhahydrates nemafuta, uyewo zvinotibatsira kuti tirambe takashanda kwenguva yakareba. Izvi zvinowanikwa muvhizha, hazviwaniki kune vanodyara, nokuti inongowanikwa mumiti yemhuka yakabva - hove, nyama, chiropa, hove, mazai uye zvinhu zvose zvekudya.
- Kuti unyatsopisa mafuta, muviri unoda vitamini C , iyo yakawanda mune chero kabichi nemichero yose yevirrus, uyewo mu kiwi neBulgarian pepper.
- Vitamini D inokonzera kunzwa kwokunaka, nei zvichikosha kuisanganisira muzvokudya zvako kuti uwedzere kurasikirwa. Mumuviri wedu unozvigadzira kubva kunezuva, asi unogona kuwanika kubva kune zvakagadzirwa: mafuta ehove, jisi uye bhotela.
Pasinei nokuti ikozvino unoziva kuti mavhithamini anwei kana uchinge urema, zvakakosha kuti usarega kungotora mapiritsi kana kusanganisira kudya muzvokudya, asiwo shandura zvachose kudya kunovaka muviri. Iyi ndiyo nzira pfupi yekubatana!