Zamkatimu
Kodi mumavutika ndi tulo? Kukwiya nthawi zonse popanda chifukwa, ndikutaya njala yanu? Kodi mukuzindikira kuti mukutaya thupi popanda chifukwa, pomwe mukumva kuwawa? Ngati kupweteka kwa msana ndi kutukusira kwa minofu kwawonjezedwa pazonsezi, ndiye kuti zikuwonekeratu kuti izi ndi zizindikiro zoyambirira zakusowa kwa mavitamini. Mwanjira ina, thupi lanu lilibe mavitamini.
Zimayambitsa hypovitaminosis
Avitaminosis mwanjira zachikhalidwe zimachitika kawirikawiri. Ndi anthu ochepa okha omwe alibe mavitamini onse, koma ochepa. Izi zimatchedwa hypovitaminosis. Ndipo ngati mukumva kale zina mwazizindikiro zomwe zatchulidwa pamwambapa, ndiye lingalirani zomwe zikuyambitsa mkhalidwe wosakhutiritsawu.
Kusakwanira kwa zakudya kumawerengedwa kuti ndi chimodzi mwazifukwa zazikulu. Masiku ano, anthu ena mdziko lathu akukumana ndi vuto lazachuma, chifukwa chake, sangakwanitse kugula chakudya chokwanira. Koma ambiri amasala kudya, mwachitsanzo, amadya kuti achepetse thupi, kapena ndizofunikira pazachipatala.
Zakudya zosakwanira komanso zosayenera zimatsogolera ku thupi lathu posachedwa limayamba kuchepa. Pali malfunctions mu dongosolo mahomoni, komanso mantha ndi chitetezo cha m'thupi. Thupi limalephera kulimbana ndi matenda osiyanasiyana.
Momwe Mungabwezeretsere Mavitamini ndi Nutrition
Monga mukuganiza kale, kuti tipewe kuchepa kwa mavitamini ndi mavitamini, ziyenera kukumbukiridwa kuti thupi lathu limafunikira zakudya zosiyanasiyana, zopatsa thanzi. Izi sizokhudza zipatso ndi ndiwo zamasamba zokha.
Chakudya chanu cha tsiku ndi tsiku chiyenera kuphatikiza:
- Magawo 3-4 a mapuloteni, makamaka ochokera kuzinthu zosiyanasiyana (nyama, nsomba, mazira) - nyama zogulitsa ndi chitsulo, mu nsomba mudzapeza vitamini D, phosphorous ndi omega-3 fatty acids ofunika kwambiri, mu mazira - vitamini E. ndi mavitamini B. Zoyambira zili ndi ma amino acid ofunikira ndi vitamini B12, omwe amafunikira kwambiri omwe amadya masamba.
- Magawo 1-2 a mkaka ndi mkaka wothira (mkaka, kefir, kanyumba tchizi ndi tchizi) ndi magwero a calcium, vitamini D ndi amino acid tryptophan, yomwe ndi yofunikira kuti pakhale serotonin, timadzi timene timatulutsa timadzi tambiri tambiri. maganizo.
- 2-4 masamba azamasamba ndi zitsamba, ndipo zipatso 1-2 zopatsa ndizomwe zimayambitsa vitamini C ndi mavitamini ena osungunuka m'madzi, michere ndi michere yazakudya.
- Zakudya 2-3 za chimanga (buckwheat, oatmeal, mpunga wabulauni ndi mbewu zina zofiirira) ndizochokera ku mavitamini a B ndi michere yazakudya.
- Pafupifupi malita 2 amadzi oyera ndimomwe mumachokera mchere wambiri.
Nawo mndandanda wamavitamini omwe muyenera kukhala mukumapeza tsiku ndi tsiku, ndi malangizo amomwe zakudya muyenera kuyang'ana.
Ngati mukufuna kuti thupi lanu lisakumane ndi kusowa kwa mavitamini ndi mchere, simuyenera kudya zakudya zoyenera, komanso kutsatira zakudya. Yesani kudya zimene mukuphika nokha. Zakudya zotentha, zatsopano zimakhala zathanzi kuposa zamzitini kapena zophikidwa kale. Pewani zakudya zopangidwa kale monga zikondamoyo zachisanu, ma cutlets omwe akhala mufiriji kwa miyezi ingapo, zinthu za McDonald, ndi zina zambiri.
Momwe mungasungire mavitamini mukamaphika
Kutentha kwambiri, kukonzekera zakudya zosayenera, komanso kusunga zosayenera zimawononga mavitamini. Tsatirani malangizo awa ophika kuti chakudya chanu chikhale chokoma komanso chopatsa thanzi.
- Lekani kukazinga mafuta - mukazuma, pafupifupi 50% ya mavitamini omwe ali muzakudya amatayika. Nthunzi, simmer, wiritsani, kuphika.
- Pakukonzekera mbale zamasamba, mavitamini amasanduka decoction, chifukwa chake kuphika ndikuzimiritsa pang'ono pokha kuti musatulutse madzi.
- Masamba ndi zipatso zatsopano zachisanu zimasunga mavitamini onse, koma kuzisungunula pang'ono kumaziwononga, choncho ziphikeni mukangotsuka.
- Osamamwa mopitirira muyeso kapena kuphika zakudya.
Idyani chakudya choyenera ndipo musadumphe kadzutsa. Nkhomaliro ndiyofunikanso, ndibwino kupatula mphindi 15 kuti mukhale chete, chakudya chokwanira m'malo mokhutira ndi zokhwasula-khwasula.
Mukafuna mavitamini kuchokera ku mankhwala
Zosowa zamavitamini apamadzi zimadalira pazinthu zingapo. Madokotala amalimbikitsa kumwa mavitamini ndi mchere m'maphunziro - nthawi yophukira komanso masika, pomwe masamba azitsamba ndi zipatso azitsika, zakudya zambiri zimataya zakudya ndipo pamakhala chiopsezo chotenga kachilombo kena kachilombo ka HIV kapena fuluwenza.
Chizindikiro china chogwiritsa ntchito mavitamini amchere ndichakudya. Izi zitha kukhala zakudya zolemetsa kapena zakudya zamankhwala zomwe dokotala amakupatsani. Kuletsa ma kalori, ngakhale ndi chakudya choyenera, kumayendera limodzi ndi kuchepa kwa zakudya.
Ngati ndinu wamasamba, zakudya zanu zilibe mavitamini omwe amapezeka muzakudya za nyama zokha. Muyenera kugula mavitamini "opakidwa" ku pharmacy ndikuyamba maphunzirowo.
Pali lingaliro loti mavitamini achilengedwe amakonda makamaka chifukwa chakuti amathandizira thupi lathu mwachangu komanso moyenera kuti libwezeretse kagayidwe kazinthu, amakhala athanzi, komanso otetezeka kotheratu, chifukwa samangokhala osokoneza bongo. Wamasayansi aliyense amadziwa kuti mavitamini achilengedwe komanso othandizira ndi othandiza. Koma musanagule ndikuyamba kumwa mavitamini kapena zowonjezera mavitamini, muyenera kufunsa dokotala kuti mudziwe ngati simukulekerera.
Choncho, kuti mukhale ndi moyo wathunthu, kuti musadziwe matenda, muyenera kuyang'anitsitsa zakudya zanu. Samalirani okondedwa anu, muwawononge nthawi zonse ndi zaluso zanu zophikira ndikuyiwala zinthu zomwe zatha.