Munthu ndi gawo lofunika kwambiri la chilengedwe, choncho amamvera malamulo a chitukuko monga chamoyo chilichonse. Kumayambiriro kwa nthawi ya masika, sikuti chilengedwe chimangosinthidwa, koma kukonzanso kwathunthu kwa thupi kumachitika. Kuchuluka kwa njira za kagayidwe kachakudya kumawonjezeka, zomwe zimafuna mphamvu zowonjezera ndi zakudya zowonjezera ma cell. Ma Micro-, macroelements ndi mavitamini amapezeka makamaka kuchokera ku chakudya, koma ngakhale masika sakhala owolowa manja: masamba ndi zipatso zomwe zimakololedwa m'dzinja zimataya nkhokwe zazikulu zazakudya pofika masika. Izi zimachitika chifukwa chosungira nthawi yayitali, nthawi zambiri zolakwika. Chipatso chilichonse ndi ndiwo zamasamba zimakonda kutentha kwake, ndipo zimatha kusankha kuwala ndi chinyezi. Pamene thupi sililandira mavitamini okwanira kwa nthawi yaitali, limakula hypovitaminosis. Nthawi zambiri amasokonezeka ndi beriberi - vuto lalikulu lomwe limabwera chifukwa chosowa vitamini imodzi kapena zingapo m'thupi. Kupanda zothandiza zinthu motsutsana maziko a pafupipafupi kuthamanga ndi kutentha akutsikira m'nyengo yozizira-kasupe, amangokhala moyo, ndi pachimake kupuma tizilombo matenda, basi kukhala chifukwa otsika chitetezo chokwanira ndi kutopa.
Azimayi apakati ndi oyamwitsa, okalamba ndi anthu omwe ali ndi matenda aakulu, komanso ana, makamaka amatha kukhala eni ake a "maluwa" a matenda a masika. Othamanga ndi ogwira ntchito zachidziwitso alinso pachiwopsezo, popeza kuchita masewera olimbitsa thupi ndi luntha kumafunikira mphamvu pang'ono.
Hypovitaminosis idzafotokoza misomali yopunduka, kutopa, mantha osaneneka, kutulutsa magazi m'kamwa, khungu louma, zotupa. Tsitsi losawoneka bwino, khungu lotumbululuka, kuchepa kwa magazi m'thupi, kuyiwala ndi mabwenzi okhulupirika akusowa kwa vitamini. Musathamangire kuti mudziwe nokha ngati ndinu "wokondwa" mwiniwake wa zizindikiro pamwambapa. Kutuluka magazi, mwachitsanzo, kungasonyeze kusowa kwa zakudya zina m'thupi, komanso kungasonyeze matenda a periodontal omwe akubwera. Stratification ya misomali imakhalanso chifukwa cha matenda oyamba ndi fungus a mbale za msomali, osati hypovitaminosis yokha.
Amakhulupirira molakwika kuti sikoyenera kulimbana ndi hypovitaminosis. Munthawi yovuta ya masika kwa munthu, ndikofunikira kuthandizira thupi momwe mungathere ndikupanga zinthu zonse zokonzekera kopanda ululu kwa nyengo yachilimwe. Malangizo omwe ali pansipa adzakuthandizani kuti mukhale ndi thanzi labwino, kuika patsogolo thanzi lanu, ndikupeza magulu a zakudya omwe akuyenera kuyang'ana pa masika ano.
1. Musayese kubisa vuto ndikulimbana ndi zizindikiro.
Khungu lolimba la manja ndi chizindikiro chochokera ku thupi chokhudza vuto la mkati kapena kunja (madzi olimba, kugwiritsa ntchito mankhwala apakhomo). Ngakhale zonona zopatsa thanzi zimangosintha kwakanthawi, koma sizichotsa chifukwa. Mvetserani liwu labata la thupi, zindikirani zopempha zake kuti muthandizidwe ndikupeza yankho.
2. Yesani kuwonjezera zakudya zanu mankhwala ndi processing kochepa: mpunga wa bulauni, buledi, mafuta a masamba osayeretsedwa.
3. Maluwa atsopano - nkhokwe ya zinthu zothandiza. Ndikofunikira kuwonjezera tsiku lililonse ku saladi, masamba a casseroles, omelettes. Mwa njira, kukula kwa zitsamba kunyumba ndikosavuta. Chifukwa chake mutha kugwiritsa ntchito eco-chinthu chopatsa thanzi kwambiri. Ngati palibe nthawi yochita "munda wanyumba", masamba amatha kuzizira m'chilimwe. Izi zidzapulumutsa mavitamini ambiri.
4. Mukhoza amaundana osati amadyera, komanso masamba ndi zipatsokuti wakula m’chilimwe. Pavuli paki, vinguwovya ukongwa. Kotero ndizotheka kusunga ubwino wawo wachilengedwe momwe mungathere, ndikuphika masamba oterowo mofulumira kwambiri.
5. Mtedza, mbewu, chinangwa, uchi ndi zipatso zouma, mosiyana ndi zipatso zatsopano, zimasunga zakudya kwa nthawi yayitali. Iwo ali olemera mu vitamini A, B mavitamini, carotene, mapuloteni, mafuta, chakudya. Yesetsani kudzikonda nokha ndi zokhwasula-khwasula zathanzi tsiku lililonse: ndizokhutiritsa komanso zokoma. Akhozanso kuwonjezeredwa ku chimanga ndi zokometsera, kupanga mbale zathanzi komanso zokongola.
6. Zidamera mbewu - chakudya chamoyo komanso chathanzi. Mavitamini E, C, gulu B, chakudya, mapuloteni a masamba, mafuta, fiber, mchere - iyi si mndandanda wathunthu wa chuma chawo. Chromium ndi lithiamu zomwe zili muzomera zimakhala ndi phindu pamanjenje. Potaziyamu idzasamalira mkhalidwe wa minofu, kuphatikizapo minofu ya mtima. CHIKWANGWANI bwino ntchito m`mimba thirakiti ndi kupereka satiety. Kumera tirigu (nthawi zambiri kuposa ena), buckwheat, dzungu, fulakesi, balere, oats, chimanga, mphodza, nandolo, soya, sesame. Ndiyeno - chifuniro chonse cha zongopeka. Mbewu zophuka zimatha kusakanikirana ndi uchi, zoumba, mtedza (njira ya dzino lokoma), kuwonjezeredwa ku saladi, komanso kudyedwa ngati chinthu chodziyimira pawokha.
7. Kukonza zakudya kumagwira ntchito yaikulu. Akamasunga kwambiri, mavitamini ambiri amatha kusungidwa (chakudya chosaphika sichingafanane). Kuphika, kuphika, kuphika mu uvuni ndizofunikira kwambiri kuposa kukazinga. Ma multicooker, ma boiler awiri ndi ophikira opanikizika amatha kukhala zida zothandiza - chifukwa cha kusindikiza kamodzi kwa batani, amakwaniritsa pempho lililonse lophikira, ndikusunga nthawi.
8. zakumwa sizingakhale zokoma zokha, komanso zothandiza; ndipo m’nyengo yozizira adzawonjezeranso kutentha. Chakumwa cha rosehip ndi uchi, ginger ndi tiyi wobiriwira, chicory, tiyi ya echinacea ndi zitsamba zina zimalimbitsa chitetezo cha mthupi, kuchepetsa nkhawa, kulimbana ndi kutopa, kukonza chimbudzi ndi matumbo. Ndiwothandiza makamaka pa nthawi ya ma virus.
9. Nthawi zambiri m'nyengo ya masika, amayi amakhala ndi chikhumbo chofuna "kutaya ma kilogalamu angapo" m'chilimwe mothandizidwa ndi zakudya kapena, choyipa kwambiri, mapiritsi. Kwa thupi, zoletsa chakudya kumapeto kwa dzinja ndizovulaza kwambiri. Panthawi imeneyi, kuposa kale lonse, chisamaliro chiyenera kutengedwa zakudya zabwino. Chiwerengerocho chikhoza kuyikidwa mu dongosolo mu masewera olimbitsa thupi, dziwe losambira komanso mwa normalization ya moyo.
10. Ntchito yongokhala ndi mliri wamakono. Chilengedwe chimafuna kuti munthu aziyenda nthawi zonse, osamangidwa kumpando waofesi. Ngati sikutheka kutuluka kunja kwa ofesi masana, ndiye kusuntha momwe mungathere pambuyo pa kutha kwa masiku ogwira ntchito: mmalo mwa elevator, tengani masitepe; ngati ntchito ili pafupi ndi kunyumba, yendani; madzulo kudzakhalanso kothandiza kupeza mpweya.
11. Ziribe kanthu momwe buluu wa masika amakugonjetsani, musamangoganizira za zizindikiro zosasangalatsa. Dzisangalatseni ndi zinthu zomwe mumakonda, khalani omasuka ndi okondedwa, chotsani malingaliro oyipa, dziperekeni pamasewera. Mkhalidwe wamaganizidwe amachita zodabwitsa! Inu nokha simudzawona momwe moyo umakhalira bwino.
Mutha kuthana ndi vuto la hypovitaminosis potenga multivitamin complexes. Njira imeneyi ndi yotsutsana, zomwe zimachititsa mkangano waukulu pakati pa azachipatala. Akatswiri ndi asayansi amagawidwa m'misasa ingapo: othandizira kumwa mapiritsi "athanzi", otsutsa amphamvu, ndi omwe salowerera ndale: samawona cholakwika ndi mavitamini, koma samawalimbikitsa makamaka. Mfundo za mbali iliyonse ndizolimba komanso zomveka. Palibenso mkangano wovuta kwambiri ndikugwiritsa ntchito mankhwala osokoneza bongo pofuna kupewa hypovitaminosis.
Mwachiwonekere, mavitamini ndi mavitamini osiyanasiyana. Amasiyana poyambira (zopanga kapena zachilengedwe), Mlingo, kapangidwe kake, mtengo, mawonekedwe amtundu. Choncho, musanayambe kuyandikira nkhani yogula maofesiwa, muyenera kusonkhanitsa ndi kusanthula zambiri. Inde, ndipo ayenera kusankhidwa malinga ndi moyo, chikhalidwe ndi makhalidwe a thupi. Mfundo yakuti “aliyense amamwa, ine ndimwa” kapena “mnzanga ananena kuti awa ndi mavitamini abwino kwambiri” sayenera kugwira ntchito pano.
Kumbukirani zimenezo chakudya chamagulu ziyenera kukhala chizolowezi chaka chonse, osati pa nthawi ya matenda. Chifukwa chake mumasiya mwayi wochepa wakusowa kwa vitamini kukhala patsogolo pa thanzi labwino! Masiku adzuwa ndi mphamvu kwa inu!