Chofunika kwambiri pa thanzi m'nyengo yozizira ndi mavitamini: A, mavitamini a gulu B, komanso E, C ndi P.
1. Ambiri amva kuti m'nyengo yozizira ndikofunikira kutenga vitamini C, koma ambiri amaiwala za izo "chimfine chisanayambe." Ndipo ngakhale mlingo wa "kavalo" wa vitamini C umathandizadi kuti ubwererenso kumapazi ako mwachangu, ndizosangalatsa kuposa kuchira msanga - osadwala! Mawu oti "antioxidant" ndi odziwika masiku ano, koma pazifukwa zina nthawi zina amawoneka kuti ndi gawo la zipatso ndi ndiwo zamasamba zachilendo komanso zodula. Koma ayi, vitamini C ndi wamphamvu antioxidant, palibe choipa kuposa ena, komanso immunomodulator: amateteza chimfine ndi kukalamba msanga kwa thupi. Zowoneka bwino, zodziwika bwino - komanso zothandiza kwambiri!
KUMENE MUNGAPEZE:
Kumwa mavitamini C m'mapiritsi kapena lozenges tsiku lililonse (kawirikawiri 75-90 mg amalimbikitsidwa) ndizofala, koma malangizo olondola 100% m'nyengo yonse yozizira! Ngati pazifukwa zina muli "motsutsana ndi mapiritsi" - palibe amene amadandaula kumwa chiuno cha rozi tsiku ndi tsiku kapena kudya zipatso ndi ndiwo zamasamba zomwe zili ndi vitamini iyi.
1. Rosehip (zouma) - 1200 mg;
2. Tsabola wokoma (wofiira), mwatsopano - 470 mg;
3. Zitsamba za Brussels (zatsopano) - 120 mg;
4. Katsabola, cheremsha (zobiriwira) - 100 mg;
5. Kiwi (zipatso zatsopano, zamkati) - 71-92 mg.
Gwero lodziwika bwino la vitamini C, malalanje amakhala ndi pafupifupi 60 mg ya vitamini pa 100 g yazinthu. Osati kwambiri, koma n'zosavuta kuwerengera kuti 200 g ya malalanje patsiku kuposa momwe zimakhalira tsiku ndi tsiku la munthu wamkulu pa vitamini yofunikayi! Ndizosavuta, zachangu, ndipo mutha kuzikwanitsa.
Vitamini C ikupezekanso masiku ano ngati mapiritsi kapena ma lozenges otafuna, koma osatengedwa "kuchokera ku chubu choyesera", koma kuchokera ku zipatso ndi ndiwo zamasamba.
2. Mavitamini a gulu B kuthandizira osati kokha kuchokera ku "kuzizira" pamilomo, komanso kukhala ndi zotsatira zopindulitsa pa dongosolo lamanjenje ndi machitidwe a kagayidwe kachakudya, kusunga potency yamphongo mumkhalidwe wabwino, ndipo imakhala yothandiza makamaka m'nyengo yozizira - chifukwa. kupewa chimfine! Pachifukwa ichi, mavitamini a B akhoza kutchedwa chachiwiri chofunika kwambiri pambuyo pa vitamini C. Kuwonjezera apo - ngakhale kuti ichi ndi chowonadi chautali komanso chodziwika bwino - sitikuiwalabe kuti vitamini B12 ndi yofunika kwambiri kwa odyetsa komanso odyetserako zamasamba kuti asunge thanzi la magazi.
KUMENE MUNGAPEZE:
Zowonjezera zokhala ndi mavitamini a B ndizosavuta kupeza, "zogulitsa ndi zogulitsa", mwachitsanzo payekhapayekha komanso ngati gulu. Mavitamini B1, B6, B9 (komanso PP, C ndi zinthu zina zothandiza) amapezeka mu walnuts, chizolowezi ndi 3 walnuts tsiku lililonse kwa munthu wamkulu (ndi bwino kugula osapukutidwa, mu chipolopolo: ndi otetezeka ndi zina zambiri. zaukhondo). Ginger samangokhala ndi vitamini B9, komanso amawotha m'nyengo yozizira: mutha kugula muzu watsopano ndikuupaka mu zakumwa (vinyo wosaledzeretsa, tiyi, ginger ndi mandimu, ndi zina), komanso kuwonjezera pazakudya (kwa Mwachitsanzo, mu mbale monga "sabzhi" ndi "curry").
3. Kuchokera ku malonda amakono, munthu akhoza kunena molakwika kuti vitamini E (tocopherol) ndiwothandiza makamaka pakhungu, tk. akuti “zimamulepheretsa kukalamba” ndi zina zotero. Izi siziri kutali ndi choonadi, koma chinthu chachikulu chomwe muyenera kudziwa m'nyengo yozizira ndikuti vitamini E imateteza thupi lonse ku chimfine ndi matenda! Izi ndichifukwa cha mphamvu yake ya antioxidant pama cell membranes: imathandizira kutengeka kwa okosijeni ndi ma cell, imapangitsa maselo "kupuma" bwino.
1. Maamondi - 24.6 mg;
2. Hazelnut * - 24 mg;
3. Mtedza * - 10.1 mg;
4. Pistachios * - 6 mg;
5. Cashew * - 5.6 mg.
*Mtedza (kupatula ma amondi) ukhoza kuviikidwa usiku wonse kuti ulowe bwino ndikuupaka mu phala ndi blender. Ikhoza kuwonjezeredwa ku smoothies!
Mwa njira, nsomba ndi nsomba zili ndi vitamini E (osakwana 2 mg100 g) kuposa mtedza.
4. vitamini P (amatchedwanso "rutin", kapena amatchedwanso "bioflavonoids") - ndiwothandiza kwambiri, komanso amatenga nawo mbali pamachitidwe a okosijeni ndi kuchepetsa maselo. Kuonjezera apo, ngati nthawi zambiri mumatuluka magazi m'mphuno m'nyengo yozizira, kudya pafupipafupi kwa vitamini P ndi njira yabwino yothetsera vuto losasangalatsali.
1. Zipatso zatsopano za citrus (makamaka zoyera za peel ndi zigawo za interlobular. Pali umboni wochuluka wosonyeza kuti peel ya citrus, koma wolandira alendo ayenera kukumbukira kuti zipatso nthawi zambiri zimagwiritsidwa ntchito ndi mankhwala oopsa panthawi yosungira!);
2. Mabulosi abulu, raspberries, mabulosi akuda, ma currants, yamatcheri, chokeberries (zipatso m'nyengo yozizira ziyenera kutengedwa zouma, kapena kuzizira kwa "mafakitale ochititsa mantha".
3. decoction wa rosehip;
4. Tiyi wobiriwira (ndi khofi wachilengedwe);
5. Letesi wobiriwira.
Kuchuluka kwake kwa vitamini P nthawi zina kumakhala kovuta kukhazikitsa, ndipo chizolowezi chake sichimakhazikika (ngakhale amakhulupirira kuti ndi penapake pamlingo wa 25-50 mg kwenikweni kwa munthu wamkulu).
Kuchokera ku masamba, pali vitamini P wambiri mu kabichi, tomato ndi parsley. Komanso kuchuluka kwake kuli mu buckwheat (ndi bwino kudya "zakudya zosaphika" zobiriwira - zilowerere m'madzi usiku wonse). Panthawi yotentha, gawo lalikulu la vitamini P limatayika, chifukwa chake ndi "ochezeka" kwa odya zakudya zosaphika, komanso kwa iwo omwe amadya zipatso zatsopano, kuphatikiza. zipatso za citrus.
Monga mudamvetsetsa kale kuchokera ku nkhaniyi, m'nyengo yozizira ndikofunikira osati kuvala bwino ndi kumwa madzi ofunda, kulowetsedwa kwa zitsamba, chiuno ndi kutentha (koma osati mwamphamvu!) Zakumwa, komanso kudya zakudya zokhala ndi mavitamini. Ndipo izi siziri zambatata yophika mpunga, koma mbali zambiri - zomwezo zomwe timakonda zipatso zatsopano, zitsamba ndi ndiwo zamasamba. Khalani athanzi!