Iivithamini In ekwindla oko kuyinxalenye ebalulekileyo ekutyeni

Xa kuqala yokhuselo ekwindla omzimba liyafa ngokwandayo baboniswa kwizifo ezosulelayo amagciwane. Ukugcinwa kwezempilo ekwindla igalelo elikhulu kuthatha iivithamini: ukumelana nezifo Vitamins ekwindla ukwanda, ukumelana ebandayo kunye neminye imiba engentle yokusingqongileyo.

Yintoni iivithamini kufuneka kuthathwe ukomeleza umzimba? Indlela yokufumana oogqirha, iivithamini ekwindla dabavkah nje eziyimfuneko ukuze umzimba, kuba iqala ukuziva yokungabikho iivithamini B1 kunye B6. Ukuba ngaba awunayo vitamin ngokwaneleyo B1, ngoko kukho ilahleko memory, buthathaka ingqalelo, umntu unako kuwela namdla, nochuku, efuna kunokwenzeka uhlaselo. Yenza ivithamin B1 kungenziwa isonka irye, oatmeal, isibindi, ham, iziqhamo izityalo imidumba, amantongomane nagwele. Vitamin B6 kwandisa inani sophuculo izilwa-buhlungu, inika inkqubo eqhelekileyo omzimba. Luyafumaneka kwi ingqolowa, irye, imifuno, inyama, intlanzi, ubisi, iqanda sac kunye nagwele.

Ukongeza, ezi iivithamini ekwindla kungcono ukufumana phandle ehlotyeni hooter bepheka, iziqhamo womile. Ngenxa yokuba kufuneka zineevithamini A, E no-C provitamin A okanye xa kusathiwa - carotene, equlathwe kotyani. Its a lot of leminqathe, amathanga, rasberries, iiapilkosi, parsley, ipepile ebomvu, idile, iitumato, itswele eliluhlaza, orenji, lemons, yeepesika, rowan, wavuka iinyonga, apricot. I ayimfuneko ngemihla 1.5 mg vitamin A, a carotene - 3 mg.

Enye imfuneko ivithamin C - olu antioxidant enkulu, iphucula ukutya, kwandisa nezifo. Eyona mithombo iphambili ivithamin C - nto leyo imifino, imifuno kunye neziqhamo: wavuka iinyonga, currant omnyama, aronia, lemons. Iqulethe vitamin C, iitapile, itswele, ikhaphetshu zifakwa, parsley, isithombo, ipepile, umba. Usuku abadala kufuneka 70-100 mg. vitamin C.

Vitamin E yeyona antioxidant zinamandla emvelo. Ichaphazela amajoni omzimba, iego indima ebaluleke kakhulu kudibaniso hormone. Vitamin E sikhusela iiseli ukusuka umonakalo, retards igcwala kwamafutha kunye ukuyilwa radicals simahla. Vitamin E iqulethwe oyile amandongomane kunye yemifuno, imifuno, ubisi, amaqanda, isibindi, inyama kunye cereal lwegciwane. yangosuku ukusetyenziswa ivithamini E yi-10 mg. Iivithamini kufuneka ekwindla ukutya yakho yokudla.