Mavhitaminzi Mumatsutso chinhu chinodiwa zvokudya

With kutanga kwematsutso muviri paaizvidzivirira simba uye kuramba vachibatwa nemavhairasi uye kwemabhakitiriya zvirwere. Kwerunyararo utano mumatsutso mupiro guru riri kutora mavhitaminzi: mavhitaminzi matsutso kuwedzera chirwere nemishonga, kutonhora nemishonga nezvimwe kwakaomarara dzezvakatipoteredza zvinhu.

Ndezvipi mavhitaminzi zvinofanira kutorwa kusimbisa muviri? How kuwana vanachiremba, mavhitaminzi mumatsutso dabavkah kungoti zvakakodzera kuti muviri, nokuti anotanga kunzwa kushayikwa mavhitaminzi B1 uye B6. Kana usina zvakakwana vhitamini B1, ipapo kuyeuka, simba wevasungwa, munhu anogona kuwira vasingakendengi, kuva kutsamwa, kushaya hope zvinobvira kurwiswa. Get vhitamini B1 zvinogona kuitwa rye chingwa, oatmeal, chiropa, ham, zvibereko leguminous zvinomera, nzungu uye mbiriso. Vhitamini B6 kunowedzera nhamba akavandudzika antibodies, inopa zvakajairika zvirwere. Rinogona kuwanwa kubva gorosi, rye, miriwo, nyama, hove, mukaka, zai mondo uye mbiriso.

Uyezve, mavhitaminzi mumatsutso zvakanaka kubuda muzhizha chehove mumigwagwa yakawandisa motokari, akaomeswa zvibereko. Nekuti Vanofanira dzine mavhitaminzi A, E uye C. provitamin A kana sezvazvakanyorwa inonzi - carotene, zviri rezvinomera. Its yakawanda makarotsi, manhanga, mahabhurosi, apricots, parsley, chili, dhiri, madomasi, mutema hanyanisi, maranjisi, Lemons, mapichisi, Rowan, akasimuka hudyu, apricots. The zvakafanira daily 1.5 MG vhitamini A, mumwe carotene - 3 MG.

Chimwe chinodiwa vhitamini C - iri antioxidant mukuru, kunonatsiridza muviri, anowedzera kutapata. Vanonyanya kupa vhitamini C - nayo kuti hanyanisi, muriwo nemichero: ndokusimuka hudyu, dema the currant, Aronia, Lemons. Rine vhitamini C, mbatatisi, hanyanisi, pickled makabheji, parsley, radish, mhiripiri, yorukato. Zuva mukuru anoda 70-100 MG. vhitamini C.

Vhitamini E ndiro simba dzinongoitika antioxidant. Zvinokanganisawo zvirwere, iego basa rinokosha kwetunhu mahormone. Vhitamini E anodzivirira masero muchiwirirana, retards oxidation kwemafuta uye paumbwe vakasununguka radicals. Vhitamini E iri mubhuku manatsi uye muriwo nemafuta, muriwo, mukaka, mazai, chiropa, nyama uye nechipo utachiona. Daily kudya zvazvingava vhitamini E iri 10 MG. Mavhitaminzi zvinodiwa mumatsutso zvataidya yako zvokudya.