Mavhitaminzi Most hazvibatsiri, asi pane avo kuti munofanira kutora

Zvikuru kupfungwa zano kuchengetedza utano hwakanaka uye utano chimiro kuti unogona kufungidzira, unonakidza sezvizvi: kudya kunovaka zvokudya, maekisesaizi uye musakanganwa kuti kutora mavhitaminzi yenyu.

Zvisinei, izvozvo tinoda mavhitaminzi?

Studies achiitiswa nemasangano akazvimirira navadudziri emakore achangopfuura, uye haana kuratidzwa zvakakwana uchapupu kudiwa mamwe negashiro mamwe dzakakurumbira mavhitaminzi. Vamwe zvidzidzo kunyange akagumisa kuti mavhitaminzi akawanda kunogona kukuvadza utano. Vamwe zvinovaka muviri dzakatorwa pharmacological chimiro, kungamutsawo nokukurumidza kukura masero kenza, uye vamwe - kusimudzira paumbwe itsvo namabwe.

Zvisinei, pasinei Data itsva, Statistical uchapupu wekuita nezvokuti kudyiwa mavhitamini pamusoro nyika kwete chete hakuiti kuderera, asi anowedzera.

Zvatinofanira kuziva pamusoro mavhitaminzi?

Mavhitaminzi uye zvicherwa zvinokosha chinobudirira kushanda muviri uye utano, asi hazvirevi kuti muviri inoda megadoses. Havazosimudzirani kukuponesa chirwere uye achawedzera hwako. Kazhinji, zvakasikwa zvinopa mavhitaminzi vari nani utano nemuviri wavo pharmacological analogs.

Zvisinei, mune mamwe mamiriro ezvinhu uye kuti vamwe vanhu kuti dzakakwirira mishonga dzimwe mavhitaminzi zvingava zvakakodzera, mune zviitiko zvakadaro, Chokwadi, vanofanira kutorwa mberi. Somuenzaniso, muviri mumwe mukadzi, kuedza pamuviri, vegans uye vegetarians, vatambi uye vanhu vachitambura nokushayiwa zuva kana nokushaya zvokudya zvinovaka muviri, vanoda vawane mishonga vamwe mavhitaminzi. Uyezve, pane vakawanda zvinobatsira mavhitamini, izvo zvakaoma kuwana zvokudya uye kuti zvinofanira kugara.

Heino mazita zvinodhaka kuti zvinofanira kudziviswa, uye avo vari nani kukanganwa.

multivitamins

Kanganwa nezvazvo uye pfungwa dzako dzirambe kurudyi, zvokudya zvinovaka muviri, umo mune yakawanda nyama, michero, miriwo uye miti zvakakwana.

Kwemakore akawanda, vhitamini zvivako anonzi zvakakodzera: Vitamin C kuvandudza kutapata, vhitamini A nokuti chiratidzo kuvandudza, vhitamini B kuti simba uye zvichingodaro. Zvisinei, zvino, kutsvakurudza kwakaratidza kuti mavhitamini aya isu kuti kuedza kudya zvakanaka. Mukuwedzera, zvachose yemuraudzo dzimwe mavhitaminzi kwemakore akawanda, ane inokanganisa utano.

vhitamini D

Its ukoshi kupinza, kunyanya avo vanogara kumatunhu pamwe refu, ramakore dzechando. Vhitamini D kunobatsira kusimbisa mapfupa, uye zvingava zvakaoma kuwana zvokudya.

Pasinei chokwadi kuti vhitamini D ari maduku kwazvo mune zvokudya dzakawanda, miviri yedu tinoda yakawanda, nokuti ndiye yakarurama uye zvakakwana karusiyamu kuitwa. Zvakanakisisa kuwana vhitamini D kubva chezuva, asi kwete yose inowanika zvakaenzana mari.

antioxidants

Kanganwa nezvazvo. Oversupply izvi zvinhu pamuviri inotisvitsa mikana kenza. Antioxidants iri michero nani chaizvo kuti vawane zvakafanira mari kubva dzinongoitika zvinyorwa.

Mavhitaminzi A, C uye E - antioxidants kuti zvikuru anobatsira kuwana zvokudya. Kana musingadi kushandisa izvi zvinhu uye tora navo yakakwana kwazvo, ivo kuchengetedza pamusoro kenza uye kuramba kunopindirana utano. Zvisinei, kana zvakawanda pamuviri, mugumisiro kungava zvakashandurwa.

vhitamini C

Pasinei chokwadi kuti zvichida iyi ndiyo inonyanya kufarirwa vhitamini munyika, munhu pharmacological analoginen ndiyo pachisara, kana iwe unogona kudaro Citrus zvibereko, madomasi nezvimwe michero, miriwo, michero uye miriwo. Zvikurukuru akapfuma vhitamini C mastrawberry.

Uyezve, nesayenzi zvinonzi vakaratidza kuti mugumisiro vhitamini C vachirwira chando uye kudzivirira kwayo - hapana kunze mumadhorobha ngano uye megadoses kuti muviri anogamuchira mugumisiro yokudya askorbinki sezvo zvihwitsi, hungaguma pakugadzirwa matombo chiropa.

Vhitamini B ₃

Vapfuura Mabhokisi zvinodhaka uye vanoenda kune romuriwo uye nehove nhamba. Kwakadaro mudzi miriwo akafanana beets uye tsvuku makarotsi, uyewo Tuna, Sarimoni nezvimwe tsime dzvuku hove ichapa iwe runodiwa uwandu vhitamini ichi.

Izvi inotonhorera kwemakore akawanda rave chokuita zvikuru kudzivirira zvinenge zvose zvirwere, kubva yeAlzheimer chomwoyo. Zvisinei, zvichangobva netsvakurudzo kuti zvakakosha kuderedza kukurumbira vhitamini ichi.

A kudzidza guru pamusoro uye yakabudiswa muna 2014, akaratidza kuti dose vhitamini B _3, akatorwa varwere zvemwoyo dysfunction dzichimhanya uye nguva dzose, hazvina chokuita richikwidibira pamusoro remafuta akawandisa siyana. Uyewo, vanhu vakatora B ₃ wakaratidza katsika mukuru zvirwere uye chiropa matambudziko pane boka kuzvidzora kubatwa kurapa kunonyaradza pfungwa panzvimbo vhitamini.

probiotics

Zviri nani kuti kutenga zvimwe yogati uye mamwe dheri zvigadzirwa. The sainzi haasi kukwanisa zvakarurama kuongorora matambudziko probiotic zvokuwedzera pamusoro hutano muviri asi.

Kugadzirira vane probiotics apo chete kuwedzera, asi kare yakasimbiswa pachavo zvikuru nebasa musika - $ 23 billion muna 2012. Pfungwa yavo nyore - kuti inotokonya utachiona zvakanaka zvomudumbu turakiti.

Zvisinei, muenzaniso wakakwana pfungwa iyi haisi zvachose zvakarurama. Mumwe probiotics rubatsiro uye kukuvadza munhu, uye apo hapana nzira yokuziva chii unochinja zvakanaka kana zvisina kunaka. Naizvozvo, pane kubhadhara iri shoma nokuda zvinodhaka pamwe anozivikanwa kwete zvachose ehupfumi, nani kutenga guru chimedu chizi.

zen'e

fuma iyi - chete aripo zvokuwedzera uye mavhitaminzi zvinobatsira kurwisa chikosoro chaizvoizvo nesayenzi nekusimba. Mineral akazoita mano rhinoviruses kuwanda uye pakudaro kunoderedza kwete chete ya nevakariri chando, asi kunotadzisa chirwere, kusiyana vhitamini C.

Muna 2011, kudzidza chaiitirwa mapoka maviri evanhu nechirwere vanhuwo chando, mumwe vakatora zingi, vamwe - a kurapa kunonyaradza pfungwa. Vakwikwidzi kutora zingi akaratidza kuva munyoro zviratidzo uye zvishoma mazhinji weboka chirwere.

vhitamini E

Tsika kare chemishonga zvakananga nokuda sipinachi - zviri tastier uye hutano. A nderwevaya vhitamini E mumuviri kwave chokuita mikana kenza.

Uyezve, kuti mukuru zviri antioxidants pamuviri kunotungamirira vanhu pangozi yokubatwa nekenza yeprostate muna 2005, yakanga kwakabatana yakawedzera kufa pamusana refu uye kuramba ovhadhozi.

folic asidhi

Kana uine pamuviri kana kuda kuva nepamuviri, mukuru zviri folic asidhi mumuviri wako chete vanobatsirwa. Izvi B vhitamini aishandiswa muviri kuumba masero matsva, vakadzi saka nepamuviri, basa kukura mwana ane utano, Zvinokurudzirwa kutora 400 micrograms ose folic asidhi pazuva kuramba zvinodiwa pamwero muviri.

Uyezve, kuongorora kwakawanda kwakaratidza kwakaderedza mukana abnormalities kukura embryo somugumisiro folic iine acid yaunodya panguva yepamuviri.