Masayendisiti ave kwenguva refu achifarira mavitamini uye basa ravo muupenyu hwehupenyu. Imwe yemiriwo nemichero, mukombe umwe wejusi unovanza pfuma yakawanda yevhithamini nemuviri. Vanosimbisa muviri, kuzadza nesimba uye simba. Kuti uenzanise zvakakwana kudya kwako, unoda kuziva mavitamini nemaminerari zvakakosha muupenyu hwako.
5 kushandiswa kwehutano hwakakwana.
5 kushandiswa kwemiriwo, michero kana majisi zvinokurudzirwa nevashambadzi kuti vadye zuva rega rega. Nhamba yevashumiri ndeyekuti mavhithamini haazviunganidzi mumuviri. Hazvikwanisi kudyiwa nekushandiswa kwemangwana. Saka, zvakakosha kuti nguva dzose upe mavhithamini nechingwa zuva rose, kunyange mudiki. Chimwe chekushandira chakakwanira imwe yemidziyo yakakura-miriwo kana michero kana girasi rinenge richinyatsogadzirwa. Kutanga kwechirevo ichi nekuremekedza kudya kwemhuri ndiyo nzira yakasikwa yekuwana hutano nekugara zvakanaka. Zvisinei, kana tichiziva kuti hatina mavitamini eboka rimwe, tinogona kuenzanisa kudya. Zvakakosha kuisa mukati mokudya iyo miriwo uye michero umo majekiseni emavitamine asina kukwana.
Chinodiwa chigadzirwa chakaiswa.
Pane zvokudya zvakakosha zvemuviri zvinofanira kuiswa muzvokudya zvezuva nezuva zveumwe neumwe wedu. Chokutanga pane zvose, iycycene. Maererano nezvinorayirwa nevasayendisiti, izvi zvinotevera zvinofanira kuva zviri mumuviri wedu. Uye zvose nokuti ndiye mumwe wemasimba anesimba anonyanyisa kurwisana nekukuvadza rusdical radicals. Nenzira yakanaka, chikoro chekudya hachina kuoma kuwana! Hazvisiko kuzvitsvakira pasi rose, kudya michero uye miriwo. Mushure mezvose, lycopene yakawanda mumatatisi uye tsvuku tsvuku, kunyanya muzvimedu uye ndiro yakabikwa. Nokudaro, kune vakawanda muzvirimwa zvemasvini uye masukisi anobva pane zvigadzirwa izvi. Uyewo muLecce, mujusi jisi uye ketchup. Tinogona kuiwana zvakare muzvitsvuku zvitsvuku uye mavhenekoni.
Mukudya kwedu kunofanirwa kuvepo mavitamini C, izvo zvinovandudza kupindira kwesimbi uye zvinokurudzira maitiro ezvirwere zvemuviri. Mukuwedzera kune macrorus, unogona kuzviwana mu parsley, pepuru tsvuku, kabichi (kunyanya broccoli) uye mumucheka mutsvuku. Iyi michero nemiriwo zvinowanikwa gore rose, saka hazvisi nyore kuita zvokudya zvako nenzira yakadai kuti vitamini C inowanikwa mumutengo unoda.
Nehutano uye runako.
Chimwe chevhithamini inokosha yemuviri isu vitamini E. Muhombe yakakura ine pesley, tsvuku tsvuku, sipinashi, tomato, kabichi, broccoli, dzungu, majiki. Vitamin E haisi kungovhara zvigadziriswa zvemahara, asiwo inotibvumira kuchengetedza maitiro akanaka uye evechidiki, inovandudza kushanduka uye kuchena kweganda.
Vitamini A uye beta-carotene zvakakosha zvikuru pane zvatinoona. Inowanikwa muzvibereko zvizhinji nemiriwo, kusanganisira karoti, parsley, kabichi, sipinashi, pepuru tsvuku, dzungu, mango, apricots. Saka ngatinwezve juroti juice kuchengetedza zvakaratidzwa.
Nyanzvi dzinopa zano.
Isu tose tinoziva kuti miriwo, michero nemajisi zvinofanira kuva chikamu chekudya kwedu. Asi isu hatisi nguva dzose kunzwisisa kuti izvi hazvisi kungobatsira chete. Aya ndiwo mazano anokosha anofanirwa kuzadziswa zuva rega rega. Kushandiswa kwemuwandu wakakwana wemiriwo, michero nemisi inodzivirira muviri wevanhu kubva pakwegura uye zvirwere. Zvose zvinodiwa ndezvishanu kushandiswa pazuva. Mukuwedzera, mavitamini nemaminera kubva kumiti yakasikwa zvakanyanyisa zvakanyanya kudarika kubva pakugadzirwa kwemishonga. Mukuwedzera, kushandiswa kwezvinhu zvakasikwa hazvigone kukonzera kudarika kwevhithamini. Izvi zvakakosha zvikuru, kunyanya panyaya yevhitamini A, kudarika kwezvinhu kune ngozi. Nokudaro, nzira yakatendeseka uye yakachengeteka yevhitamin therapy ndeyekudya zvakatipoteredza zvakasikwa zvezvinhu zvakasikwa zvine mavitamini uye zvinongororwa. Nokudaro, panguva yega yega yega, idya michero mishoma kana michero.
Kazhinji mavitamini nemaminerari zvinowirirana. Semuenzaniso, selenium, kana uchitaurirana ne vitamine E, tsanidza muviri wekusununguka kwemasimba. Selenium inobatsirawo nokuti, kune rumwe rutivi, ine antioxidant effect, uye kune rumwe rutivi inotsigira metabolism ye vitamini A. Saka, nekuda kwevithamini uye basa ravo muupenyu hwehupenyu, kudya kwakanyatsogadziridzwa kwemiriwo nemichero kunodzivirira muviri wedu kubva pazvirwere nekukwegura kusati kwasvika .