Takukonzerani pepala lalifupi, losavuta komanso lothandiza kwa inu! Sindikizani ndikupachika pa furiji. "Cheat Sheet" ikuwonetsani momwe mungapezere mavitamini ndi mchere omwe mumafunikira kuchokera ku zakudya zamasamba nthawi zonse!
Mavitamini ambiri amadziwika ndi sayansi yamakono, koma 13 okha mwa iwo ndi ofunika kwambiri pa thanzi. Zonsezi zitha kupezeka kuchokera ku chakudya chaulere:
· Vitamini A (beta-carotene) - zofunika masomphenya, chitetezo chokwanira ndi magazi. Mafuta sungunuka; ndi antioxidant. Kochokera: masamba ambiri ofiira alalanje-chikasu, mwachitsanzo, kaloti, zukini, tsabola wofiira, dzungu. Komanso masamba obiriwira obiriwira ndi masamba a letesi. Zipatso (komanso zipatso zachikasu ndi lalanje, makamaka): malalanje, ma tangerines, mango, mapichesi, mavwende, ma apricots, papaya, etc.
· Mavitamini 8 B - ndizofunikira pa thanzi la khungu, tsitsi, maso, dongosolo lamanjenje. Kupewa matenda a mtima dongosolo; madzi sungunuka. Zochokera: Mkaka, nyemba, mbatata, bowa, broccoli, zikumera za Brussels, katsitsumzukwa, mtedza, nandolo, mapeyala, malalanje, tomato, mavwende, soya ndi zinthu za soya, sipinachi, beets, mpiru, buledi woyera ndi tirigu wonse, chimanga chonse. kwa kadzutsa ndi mkate, chakudya (“brewer’s”) yisiti, nyongolosi ya tirigu. Vitamini B12 - cobalamin - sapezeka mu zakudya zomera mu mawonekedwe kupezeka kwa thupi, ndipo ayenera kudyedwa monga chowonjezera (yekha kapena ndi mipanda soya mkaka, mipanda yolimba chimanga, etc. - si zovuta!).
· Vitamini C (ascorbic acid) - imodzi mwa mavitamini "otchuka" padziko lapansi. Madzi sungunuka. Amathandizira thupi kupanga collagen, chifukwa chake ndikofunikira kwambiri pakuchiritsa mabala komanso mkhalidwe wa khungu ndi minofu ya thupi lonse. Antioxidant. Zochokera: zipatso zatsopano kapena timadziti tatsopano tatsopano: manyumwa, chinanazi, lalanje, komanso tsabola wofiira ndi wobiriwira belu, blackcurrants, sitiroberi, tomato ndi phwetekere phala, sipinachi yaiwisi, mbatata ya jekete, etc.
· vitamini D - zofunika kuti mafupa akhale ndi thanzi labwino, kusunga chitetezo chokwanira, kuchepetsa kutupa; amateteza ku matenda a Alzheimer. Mafuta sungunuka. Zochokera: mkaka, mbewu zonse, ultraviolet (kutentha kwa dzuwa mu zovala zotseguka).
· vitamini K - zofunika kwa magazi ndi mitsempha, kumathandiza kuyamwa calcium. Mafuta sungunuka. Magwero: Butter, mkaka wonse, sipinachi, kabichi, kolifulawa, broccoli, mphukira za Brossels, lunguzi, tirigu, dzungu, mapeyala, zipatso za kiwi, nthochi, mafuta a azitona, soya ndi soya, kuphatikizapo. makamaka - Japanese soya tchizi "", etc.
· Vitamini E (tocopherol) - zofunika kwa chitetezo cha m'thupi ndi mantha dongosolo, kwa maso, kuteteza ku matenda a mtima ndi khansa, n'kofunika kuti khungu ndi tsitsi. Antioxidant. Magwero: Makamaka phala, mtedza, mbewu.
Kuphatikiza pa mavitamini 13 ofunikira kwambiri, omwe zonse zikuwonekera tsopano, zinthu zotsatirazi ndizofunikira kwambiri paumoyo:
· hardware: amatenga nawo gawo pakuyenda kwa okosijeni kupita kuzinthu zathupi, munjira za okosijeni, ndikofunikira kuti thupi likhale labwino komanso thanzi la tsitsi. Zochokera, kuphatikizapo: beets, prunes, sipinachi, zoumba.
· potaziyamu - amasunga madzi abwino, amatenga nawo mbali pakufalitsa zikhumbo za mitsempha, kugwira ntchito bwino kwa minofu; zimakhudza bwino acid-base, mtima ntchito, etc. Sources: nthochi mwatsopano ndi zipatso za citrus, mbatata yophika, oatmeal ndi buckwheat phala, tirigu chinangwa, etc.
· Sodium - amatenga nawo mbali pazofunikira zambiri zathupi, kuphatikiza. kusamutsa madzi ndi glucose. Magwero: mchere, mkate, tchizi, masamba onse.
· Magnesium: okhudzidwa ndi kaphatikizidwe ka mphamvu ndi mapuloteni a metabolism m'thupi. Zochokera: mkaka wa ng'ombe, buckwheat, mapira, nandolo, nyemba, mavwende, sipinachi, mkate uliwonse, mtedza ndi tahini halva.
· Calcium: zofunika kuti mafupa ndi mano athanzi. Sources: kanyumba tchizi (pazipita okhutira!), kirimu wowawasa, tchizi, ndiye thovu zina mkaka ndi mkaka, amondi, sipinachi, nthangala za sesame.
· Phosphorous: zofunika kwa mafupa ndi mano, kwa otaya njira zina zofunika m'maselo a thupi. Zochokera: Yisiti ya Brewer's, mkaka ndi mkaka.
· Zinc: zofunika pakupanga magazi, machiritso mabala, kukhalabe ndi njala yathanzi, komanso thanzi la amuna. Zochokera: nyongolosi ya tirigu, mbewu za dzungu (njere za dzungu), ma blueberries, oatmeal, nandolo zobiriwira, koko, chimanga, mtedza, etc.
· Mkuwa - zofunika kwa magazi, kuyamwa kwa vitamini C. Magwero: nkhaka zatsopano, mtedza, koko, ananyamuka m'chiuno, etc.
· Selenium - antioxidant, imateteza dongosolo la mtima komanso kupewa kukula kwa njira zotupa. Zochokera: nyongolosi ya tirigu, mtedza, oatmeal, buckwheat, adyo, yisiti ya brewer ndi yisiti ya ophika mkate.
N’zoona kuti palinso mavitamini ndi maminero ambiri amene ali ofunika pa thanzi. Panthawi ina, sayansi - ndipo ndi makampani opanga zowonjezera ndi zakudya zapamwamba! - "kutengedwa" choyamba, kenako china (monga momwe zinalili ndi vitamini E), kutsindika kufunika kwa chinthu ichi. Koma ndikofunika kukumbukira kuti, choyamba, chirichonse - ngakhale mavitamini okhala ndi mchere - ndi abwino pang'onopang'ono, ndipo kachiwiri, gwero labwino kwambiri la zakudya si mankhwala, ngakhale apamwamba kwambiri, piritsi - koma mwatsopano, organic, wamkulu. zipatso ndi ndiwo zamasamba padzuwa, mwachitsanzo mwa lokha wathunthu, zosiyanasiyana zamasamba zakudya!