Kunyange kunyanya kusakosha kwevhithamini nemaminerari kunogona kukonzera zvinetso zvakakomba zvakabatana nekuvandudzwa kwemuviri, uye sechikonzero, kusvika kuhuwandu hwevakafa. Vhiki yoga yoga pasi redu, vanenge vakadzi vane chiuru vanotaura zvakanaka kune hupenyu nekuda kwekushaya ropa, izvo zvinokonzera kusakwana kwesimbi, asi nekuda kwehuwandu hwehutachiwana hwemukondi mumuviri, apo mukadzi anotakura mwana, vana vasina kukwana vanoonekwa.
Kune vakadzi, dambudziko rekushaiwa kwemaminerari nemavhithamini mumuviri dambudziko rakaoma kwazvo, nokuti rinokanganisa maitiro uye zvimwe zvinhu zvakakosha zvakafanana. Ndezvipi zvokudya zvine vitamini zvakakosha mumuviri wemukadzi? Mune mavitamini akawanda munharaunda yavo yepanyama inowanika mune zvakasiyana-siyana zvezvinhu zvakasikwa, naizvozvo zvakakosha zvikuru kudya zvakanaka - munyaya iyi, kukosha kwakakodzera kwevhitamini nemaminera mumutumbi kuchaonekwa.
Kana iwe ukakurumidza kuneta uye ukagara uchineta, saka mumuviri wako kushayikwa kwakanyanya kwevhithamini B3, E, pamwe chete ne potassium uye manganese. Iwe unogona kugadzirisa mamiriro acho ezvinhu nekusiyanisa menu yako nemiti, beet, miriwo, mapepa emavara, michero yakasiyana-siyana, bhanana uye mbeu ye-sunflower.
Kana iwe uri kurwara nekushaya hope, izvi zvinoratidza kusakosha kwevhithamini B, pamwe nemaminera - calcium uye potassium. Wedzera mune zvekudya zvako mashizha mashizha, mabhanana nemarimu, maharage, mazambiringa akaomeswa, mutsvo wenzombe uye chiropa, hove itsva, ruvara rutsvuku nezvimwe zviyo.
Kana ropa richiramba richiyerera kubva mumhino dzako, iwe unogona kunzwa uine uwandu hwevhitamine emaboka C, K uye R. Idya tomate, kabichi, bhero bheri tsvuku, currants, uye zvakare zvakakosha kunwa hove yemafuta.
Kana uri kutarisana nezvinetso zvemadzinza uye zvakashata zvisina tariro - izvi zvinoratidza kusakosha kwevhitamini D, pane izvozvi iwe unofanirwa kunwa hove yemafuta zvakare, uyewo unoparadzanisa menyu yako nechiropa, mafuta uye mamwe mazai emisi, hove, soya , peanuts uye walnuts, mbeu yezuva.
Iwe unobata chando kakawanda here? Zvichida uri kutarisana nekushaikwa kwevhithamini A uye B5. Wedzera kune zvimedu zvemarrotiti zvezuva nezuva, uyewo miriwo yejena kana yerinamisi, lettuce, hove, mazai emisi, maroni uye nyemba.
Zvinonyatsozivikanwa kuti gramu imwe yemafuta inowedzera kaviri kanori yakawanda sey gramu ye-carbohydrates nemaprotinini. Pasinei neizvi, vanonyanya kuzivikanwa nenyanzvi vanotenda kuti hazvifaniri kubvisa zvachose mafuta kubva mumenyu. Iwe unogona kungoshandisa izvo zvishomanana, pane izvo zvingasaita kuti zvikuvadze, asi zvichaunza zvakanaka. Utano hweganda, zvirwere zvemuviri, uye hupenyu hwehupenyu hwose hunoenderana nemafuta. Mukuwedzera, mafuta anobatsira nokukurumidza uye zviri nani kudya mamwe mavitamini anowanikwa muzvibereko nemiriwo. Semuenzaniso, tinogona kureva kuti chikamu chiduku che saladi chakazadzwa nemafuta chichaunza zvakawanda zvakanyanya kune huwandu hwakawanda hwehadhi, iyo isati yambosvika.
Tinotarisira kuti mushure mokuverenga nyaya ino, iwe unonyatsonzwisisa, mune izvo zvokudya zvine vitamini.