Zakudya zoperewera kwama vitamini

Kufotokozera kwathunthu kwa matendawa

Avitaminosis ndi matenda omwe amapezeka chifukwa chodya mavitamini osakwanira kwa nthawi yayitali. Nthawi zambiri, kuchuluka kwakukulu kwa omwe ali ndi vuto la mavitamini kumachitika nthawi yachisanu-masika.

Kutengera mavitamini omwe akusowa m'thupi, mitundu yotsatirayi ya mavitamini imasiyanitsidwa:

  • ngati mukusowa vitamini A, khungu limachitika;
  • vitamini B1 - tengani;
  • vitamini C - munthu amadwala scurvy;
  • vitamini D - matenda monga rickets amapezeka;
  • vitamini PP - kuzunzidwa ndi pellagra.

Komanso, ngati kuchuluka kwa mitundu ingapo ya mavitamini sikulowa m'thupi nthawi yomweyo, mtundu wa mavitamini umachitika - polyavitaminosis, pomwe vitamini imaperekedwa mu vitamini - hypovitaminosis (kusowa kwa vitamini).

Zomwe zimayambitsa kuchepa kwa vitamini:

  1. 1 zakudya zosayenera;
  2. Kudya kokwanira chakudya chomwe chili ndi mavitamini ndi mchere;
  3. 3 mankhwala osauka;
  4. Mavuto a m'mimba a 4;
  5. Kumwa mavitamini m'thupi (izi zitha kuwonedwa mukamamwa mankhwala omwe amagwiritsidwa ntchito pochotsa magazi mopitirira muyeso, mwachitsanzo, kumwa dicumarol, syncumar.);
  6. Zamoyo zosasangalatsa za 6.

Zizindikiro zazikulu za kusowa kwa vitamini:

  • Khungu la khungu, kupezeka kwa malo otupa pakhungu, zilonda zazing'ono, ming'alu, mikwingwirima sizimatha kwa nthawi yayitali, kukwiya pa zovala kapena zodzikongoletsera zomwe simunazindikire kale.
  • Misomali imathyoledwa, imathamangitsidwa, mbale ya msomali imatha, pakhoza kukhala mikwingwirima yoyera kapena mikwingwirima (apo ayi izi zimatchedwa "kufalikira" kwa misomali);
  • Kutayika kwa tsitsi, kuwonekera kwa mabala pamutu, kuchuluka kwambiri, tsitsi mwadzidzidzi lidayamba kukhala lotuwa, mawonekedwe a tsitsi adayamba kuphulika.
  • Kutuluka magazi m`kamwa, kutupa lilime (nthawi zina lilime akhoza kusintha mtundu wake, kukhala ndi zolengeza), mano kusweka, zilonda lilime ndi masaya.
  • Kutulutsa ndi kufiira kwa maso, nthawi zina kudzikuza pansi pa maso, kuyabwa nthawi zonse m'maso. Izi zitha kupangitsa mzimu, kuwunika koyera, komanso kuzindikira kuwala kowala.
  • Kupweteka kwa minofu, mafupa, kutupa kwawo, kawirikawiri - kupezeka kwa kugwidwa, kufooka kwa miyendo, mavuto ndi kugwirizana kwa kayendedwe.
  • Kumva kuzizira, kutopa, nthawi zina kumawonjezera kapena kununkhiza thupi.
  • Kumva kwachisoni kwamantha, mantha, kusakhutira, kutaya mphamvu, kusasamala, kukulitsa kukwiya komanso kupsa mtima.
  • Mavuto am'mimba (kutsegula m'mimba, kudzimbidwa, kunenepa kwambiri, cholesterol, kusowa chakudya, masamba osavomerezeka, kumva kunyansidwa).
  • Kuchepetsa kugonana (kusowa kwa zakudya m'thupi sikuthandiza).

Zakudya zothandiza kuchepa kwa vitamini

Pofuna kupewa kuoneka kwa kusowa kwa vitamini kapena kugonjetsa, muyenera kudziwa zakudya zomwe zili ndi mavitamini ena. Nawu mndandanda wazinthu zomwe zagawidwa m'magulu:

  • vitamini A - ali ndi udindo wa masomphenya ndikuthandizira kupanga mafupa. Kuti mupeze, muyenera kuwonjezera kaloti, beets, dzungu, lunguzi, tsabola (wofiira), ma apricots, chimanga pazakudya zanu. Ndikoyenera kudziwa kuti palmitate (vitamini A) sichitha panthawi ya chithandizo cha kutentha, koma ndibwino, ndithudi, kudya masamba ndi zipatso zatsopano.
  • Vitamini gulu b:- V1 (thiamine) - yomwe imayang'anira dongosolo lapakati lamanjenje ndi njira za metabolic. Thiamine imapanga matumbo a microflora pawokha, koma pang'onopang'ono kwa thupi. Choncho, kuti muthe kulipira chifukwa cha kuchepa kumeneku, muyenera kudya mkate ndi ufa wopangidwa kuchokera ku ufa wa tirigu wapamwamba; chimanga, ndicho: mpunga, buckwheat, oatmeal; nyama (makamaka nkhumba ndi ng'ombe); nyemba; mtedza; dzira yolk; yisiti;

    - V2 (riboflabin, mwinamwake "vitamini ya kukula") - imatenga nawo mbali pakupanga hemoglobini, imathandizira kulimbitsa mabala mwamsanga. Kupezeka mu yisiti, dzinthu, mkaka, nsomba, nyama, mazira, masamba atsopano. Ma ultraviolet ndi alkali amakhala ndi zotsatira zoyipa.

  • Vitamini C - imathandiza kulimbana ndi ma virus. Kuti mulemere thupi ndi ascorbic acid, m'pofunika kudya sitiroberi, zipatso za citrus, maapulo, sorelo, kabichi, mbatata, black currants, nyemba, zitsamba, tsabola wokoma, ananyamuka m'chiuno. Chifukwa cha kutentha kwambiri (ndiko, panthawi yowira), vitamini iyi imawonongeka. Komanso, vitamini C wochepa amakhalabe mu zipatso zouma ndi ndiwo zamasamba.
  • vitamini D ("Vitamini wa dzuwa", calciferol) - amawongolera kuyamwa kwa calcium m'thupi la munthu. Zimapangidwa ndi kuwala kwa dzuwa komwe kumagunda khungu. Koma kuchuluka kumeneku sikokwanira kwa thupi, kotero ndikofunikira kudya mafuta a nsomba, nsomba zofiira, caviar, batala, chiwindi, kirimu wowawasa, mkaka.
  • vitamini E ("Vitamini wachinyamata", tocopherol) - imayang'anira ntchito ya ma gonads ndipo imawongolera magwiridwe antchito am'mimba. Kuti khungu likhale losalala ndikukhala achichepere kwa nthawi yayitali, m'pofunika kugwiritsa ntchito ndikuwonjezera yolk ya dzira, mafuta a masamba, ananyamuka m'chiuno, sipinachi, parsley, katsabola, sorelo pokonzekera mbale.

Malangizo a momwe mungasungire chakudya kuti mavitamini asawonongeke

  1. 1 Sungani chakudya pamalo ozizira, amdima.
  2. 2 Osasunga masamba, zipatso, masamba obiriwira m'madzi kwa nthawi yayitali.
  3. 3 Osasiya dzuwa kapena kuunika kwa fulorosenti.
  4. 4 Simuyenera kudula ndi kusenda masamba ndi zipatso pasadakhale (mwachitsanzo, kusenda mbatata madzulo - mavitamini onse amatayika usiku umodzi).
  5. Zakudya zanyama ndi nsomba zimaphikidwa bwino kwambiri m'manja kapena zojambulazo.
  6. 6 Osatsanulira madzi omwe nyemba zawo zidanyowetsedwa, koma muzigwiritsa ntchito kuphika mbale zotentha (mulinso mavitamini ambiri).
  7. 7 Nthawi zonse sungani nkhaka zosakaniza ndi kabichi pansi pa katundu ndi brine. Mukazichotsa mumtsuko, musanagwiritse ntchito, palibe chifukwa choti muzitsukire pansi pamadzi (ingolimbani masamba a kabichi kuchokera mumadzi).
  8. 8 Mukamabwerera m'mbuyo, musamamize nyama m'madzi kuti muchepetse nthawi.
  9. 9 Ikani masamba ndi nyama yophika m'madzi otentha okha.
  10. Yesetsani kusasunga mbale kwa nthawi yayitali (ndibwino kuzidya nthawi yomweyo), dulani masaladi musanagwiritse ntchito (ngati mukuyembekezera alendo, ndiye kuti musakhale mchere, tsabola kapena nyengo ya saladi asanafike) .

Njira zothandiza anthu kusowa kwa mavitamini

Mwa anthu, njira yofala kwambiri yolimbana ndi vuto la mavitamini ndi tiyi wokhala ndi mipanda yolimba, tiyi wazitsamba komanso kugwiritsa ntchito zipatso ndi ndiwo zamasamba zosakanikirana.

  • Ikani ma prunes 5, nkhuyu 3, maapulo 2 apakati, 2 mandimu ndi ma apricots atatu mumphika wamadzi. Wiritsani zipatso zonse pamoto wochepa kwa mphindi 3-7. Idyani chakudya cham'mawa ndi msuziwu.
  • Tengani duwa m'chiuno, lingonberries, masamba a nettle (ayenera kukhala ofanana: 3 mpaka 2 mpaka 3). Sakanizani. Imwani ngati tiyi katatu patsiku.
  • Tiyi ya Viburnum imakhala ndi mphamvu komanso yobwezeretsa. Tengani 30 magalamu a viburnum zipatso, kutsanulira theka malita a madzi, kuvala moto, mulole izo chithupsa. Kuumirira 2 hours. Chakumwachi chiyenera kumwa m'mawa ndi madzulo, mamililita 100 aliyense. Tiyi ya Rowan ili ndi zomwezo.Kugwiritsa ntchito anthu omwe ali ndi vuto lotsika magazi kumatsutsana.
  • Pochiza mavitamini, chida chofunikira ndi msuzi wa coniferous. Kuti mukonzekere, muyenera kutenga singano za coniferous kapena paini, kudula mzidutswa tating'ono ting'ono. Awonjezereni kumadzi (payenera kukhala madzi ena kawiri). Valani moto wochepa, mutatha kuwira, pitani kwa mphindi 2. Sefani, imwani tsiku lonse.
  • Tengani dzira la 1, patulani dzira kuchokera ku yolk, onjezerani mandimu pang'ono kapena madzi a lalanje ndi 15 magalamu a uchi ku yolk. Analandira kudya m'mawa m'malo chakudya cham'mawa.
  • Tengani mofanana (1 mpaka 1 mpaka 1) tirigu, balere, oatmeal. Pogaya chopukusira khofi kapena patebulo mumtondo, tsanulirani madzi otentha (pa supuni 1 ya osakaniza payenera kukhala mamililita 200 a madzi). Lolani kuti apange kwa maola awiri. Sefa kudzera cheesecloth. Imwani kufooka, chizungulire, komanso uchi.
  • Tengani ndimu imodzi ndikuyiyika m'madzi otentha kwa mphindi zingapo kuti mufewetse. Peza. Osasenda khungu. Dulani kapena pukutsani chopukusira nyama. Onjezerani mafuta pang'ono, supuni 4 za uchi. Sakanizani zonse bwino mpaka yosalala. Idyani ndi tiyi.
  • Kwa magalasi 5 amadzi, tengani kapu imodzi ya oats. Valani mafuta, kuphika mpaka madzi odzola. Sefani. Onjezerani mkaka wophika womwewo pamadzi omwe amadza (amathanso kuwonjezera mkaka wosaphika). Onjezani magalamu 150 a uchi. Imwani mankhwala oterewa mamililita 65-100 katatu patsiku.
  • Tengani oats ndikuwonjezera madzi katatu. Siyani kupatsa maola 24 kutentha. Kupsyinjika. Sungani kulowetsedwa m'malo ozizira (makamaka mufiriji). Tenthetsani musanamwe, imwani mamililita 50 nthawi mphindi 20 musanadye. Chiwerengero cha madyerero ndi 3-4.

Zakudya zowopsa komanso zowononga kusowa kwa vitamini

Chakudya chovulaza kwambiri "chosakhala" ngati avitaminosis, yomwe sikuti imangopereka mavitamini ndi ma microelements othandiza, komanso imalepheretsa kudya kwawo koyenera.

Zogulitsa zotere zikuphatikizapo:

  • zakumwa zoledzeretsa;
  • tchipisi, osokoneza;
  • zakudya zachangu;
  • soseji, osati masoseji opangira;
  • zamzitini chakudya;
  • mayonesi ndi zakudya zosiyanasiyana m'masitolo;
  • zopangidwa ndi "E" zolemba;
  • margarine, zopakapaka, zamkaka ndi nyama zamagulu, ndi zakudya zina zomwe zili ndi mafuta a trans.

Chenjerani!

Otsogolerawo sali ndi udindo uliwonse poyesa kugwiritsa ntchito zomwe zaperekedwa, ndipo sizikutsimikizira kuti sizikukuvulazani. Zipangizozo sizingagwiritsidwe ntchito kuperekera chithandizo chamankhwala ndikupanga matenda. Nthawi zonse muzifunsa dokotala wanu!

Chakudya cha matenda ena:

Siyani Mumakonda