Hapana mavitamini emagetsi anogona kuvandudza chiyeuchidzo, kunyange zvazvo makambani mazhinji emishonga anotaura kuti akatoita chimiro chinogona kubatsira vanhu kuvandudza chiyeuchidzo. Asi izvi hazvisi chokwadi, kunyange zvazvo makambani aya ari kuedza kuumba mapiritsi, havachina. Uye kana rimwe zuva vanowana mavitamini kana mishonga iyo ichavandudza chiyeuchidzo, makore ekuedzwa anozodiwa vasati vambobudirire huchawanikwa kuvanhu.
Vitamine dzinodiwa kuti uvandudze chiyeuchidzo
Mavhitamini mukukudziridzwa kwemasero europi anoita basa guru. Mavhithamini anokosha pakuyeuka maB vithamini, kusanganisira mavitamini C uye E, folic acid uye thiamine, sezvo muviri usingakwanisi kuvabudisa. Tingavawana kubva kune izvo zvikafu zvatinodya.
B mavhithamini emazana nekuyeuka
Vitamin B1 (thiamin)
Muviri unoda zuva mu thiamine 2.5 mg. Kana kupisa kwekutengesa kunotonhora pamasero makumi maviri, vitamini B1 inoparadzwa zvachose. Vitamini B1 inowanikwa mueiii, parsley, garlic, huku, nyama yenguruve, mazai, mukaka, nuts. Inowanikwawo mumashizha egorosi, mashizha akaoma, mbatatisi, mazai, soya.
Vitamin B2 (riboflavin)
Chidikanwi che vitamini iyi is 3 mg. Mukufananidza ne vitamini B1, vitamini B2 inonyanya kufara. Vitamini B2 inowanikwa muropa, itsvo, mushonga, huku, inyama, mazai, gungwa-buckthorn, kabichi uye sipinashi. Uyewo mumamatata, branichi, anyanisi, parsley, mukaka, michero yakaomeswa, nuts, soybea uye gorosi germ.
Vitamini B3 (pantothenic acid)
Zuva rimwe nerimwe zvinoda kuti vitamini yakadaro is 10 mg. Ichi vitamini ine zvakawanda muzvokudya uye kusakwana kwemuviri mu vitamini iyi hazviwanzoitiki. Asi kushayikwa kwevhitamini iyi kunotungamirira ku kuora kwakanyanya kwemusoro, chizungu uye kukurumidza kuneta. Yakagadzirwa ne caviar, chiropa, mazai eji, marangi, marumisi, mbatatisi, tate. Uyewo muhoiriwa, mashizha mashizha mashizha, mbiriso, bran uye mune mishonga yakawanda.
Vitamini B6 (pyridoxine)
Muviri unoda vitamini B6 2 mg. Kushaikwa kwevhitamini yakadaro kunotungamirira kumakumbo, kusuruvara, kuora mwoyo, kuora mwoyo kwepfungwa. Yakagadzirwa mugarisi, chiropa, gungwa uye rwizi rwehove, mazai yolk, anogadzira, mukaka, akakurira gorosi zviyo uye muviriso.
Vitamini B9 (folic acid)
Zuva rimwe nerimwe zvinoda kusvika ku100 mg. Kushayikwa mu folic acid kunotungamirira kukuti muviri hauna maantimisi anodikamwa kuti uyeuke, uye neavitaminosis yakaoma, chirwere chepanyama chinowedzera. Yakagadzirwa mumakabiro emakabiwa kubva ku rye uye gorosi, karoti, tomate, kabichi, sipinashi, mu saladhi mishonga. Uyewo mumikaka yakabikwa yakabikwa, mukaka, chiropa, itsvo, nyama yemombe, mbiriso.
Vitamin B12 (cyanocobalamin)
Zvido zvezuva nezuva ndezvi 5 mg. Kushaya kwevhitamisi iyi kunotungamirira kukurumidza kuneta kunzwisisika, kushaya simba kukuru, kuora mwoyo kwakanyanya, muzviitiko zvakanyanya kune chirwere chinorwara chinopisa.
Vitamine inofanira kutorwa mushure mekutaurirana nachiremba. Kuti uwane nzira yakachengeteka yekuvandudza chiyeuchidzo, unofanirwa kudya kudya kwechisikigo mune imwe nyika isingaiti. Kana aya akaiswa mumapuranga, saka verenga mavara, mararamiro avo uye kushandiswa, zvinowanzotarisa kuti maikiriti emakemikari anongowedzerwa ipapo.
Muchiitiko ichi, pane hutongi hwemambo: kana iye akashambira mugungwa, anokura pamuti, muvhu, zviri nani kudya chigadzirwa ichi pane zvokudya zvakapetwa, izvo zvinoshandiswa nemakemikari.
Idya kudya kwakanaka, kusanganisira mbeu nemiti, zviyo zvose, miriwo uye michero mufomu itsva. Wedzera mishonga yemakwenzi, chiyero chinokonzerwa nenyama nehove kune yekudya, uye iwe uchagamuchira mavitamini ose aunoda kuti uite zvakanaka.