Aliyense amadziŵa za kukhalapo kwachizoloŵezi cha mavitamini tsiku ndi tsiku, zomwe madokotala amawerengera mwachidwi kwa ife. Koma kokha ndi kayendedwe kamakono ka moyo ndi zakudya zaumunthu zimakhala zovuta kwambiri kuti mukhale osamala. Popeza kuti mavitamini amathandizidwa ndi machitidwe ofunikira kwambiri, kusowa kapena kupitirira kwao kumawononga thupi. Mukadziŵa zambiri za mavitamini , mumapanga mwayi wochuluka wathanzi nthawi zonse.
Mavitamini tsiku ndi tsiku kwa anthu: Vitamini C
Chifukwa cha vitamini C, thupi limapanga collagen, lomwe limathandiza achinyamata komanso kutsika kwa khungu ndi minofu. Ndikofunika kuti mitsempha yamphamvu yamagazi ndi mitsempha, ndipo imayenera kutengedwa nthawi zonse, pamene ikuwonongedwa kupsinjika, poizoni ndi kupsinjika kwamanjenje. Chifukwa cha kusowa kwa vitamini, kukula kwa minofu kukuletsedwa. Chizolowezi cha tsiku ndi tsiku ndi 70 mg.
Asitrogamu asidi angapezeke mosavuta ndi chakudya, kuphatikizapo kudya zakudya za citrus, zipatso, tsabola, sipinachi, kiwi.
Chizoloŵezi cha mavitamini ndi mchere: B ma vitamini
Izi zimaphatikizapo mavitamini B1 (omwe amafunika kuti azitha kukhala ndi thanzi la pakatikati, mtima ndi chiwindi - 1.7 mg pa tsiku), B2 (pomanga maselo atsopano - 2 mg), B3 (chifukwa cha kuchepa kwa 20 mg), B5 (chifukwa cha mafuta ochepetsa mphamvu ya metabolism 5 mg ), B6 (kwa chitetezo chokwanira ndi CNS - 2 mg). Gululi limaphatikizapo vitamini B8 (chiwindi - 500 mg), B9 (kupanga mapuloteni a puloteni - 400 μg), B12 (chifukwa cha mafupa - 3 μg).
Mavitamini a B akhoza kupezeka ku buckwheat, yisiti, mtedza, nyemba, mazira, chiwindi, nyama, nkhuku, tchizi, nsomba.
Kudya kwa vitamini A tsiku ndi tsiku
Ichi ndi chimodzi mwa mavitamini ofunika kwambiri kwa amayi, chifukwa amachititsa kuti khungu likhale lofewa komanso lochepetsetsa, limachepetsa ukalamba ndikusunga thanzi la maso. Pofuna kuonetsetsa kuti thupi silikuvutika ndi kusowa kwake, ndikwanira kulandira tsiku lililonse 1 mg.
Vitamini A, kapena retinol, ikhoza kupezeka ndi chakudya chochokera ku mazira a dzira, kirimu, mafuta a tchizi, chiwindi cha nsomba, komanso zipatso zonse za lalanje ndi masamba - apricot, kaloti, mango, maungu, ndi zina zotero.
Chizoloŵezi cha mavitamini a gulu D
Mavitamini onse a gulu D amagwira nawo ntchito ya metabolism ya phosphorous ndi calcium , kuwathandiza kuti adye. Iwo ndi ofunikira kwambiri kuti zikhale zamoyo zowonjezera, chifukwa zimakhudzidwa ndi mapangidwe a mafupa. Kuonjezera apo, iwo amagwiritsidwa ntchito m'zinthu zamatumbo ndi zithokomiro. Za thanzi, 5 μg zokha pa tsiku ndi zokwanira.
Mukhoza kupeza vitamini D ku nsomba za mafuta, nsomba zonenepa, batala wokoma, dzira la dzira. Chinthu chodabwitsa kwambiri n'chakuti thupi lathu limatha kupanga mavitaminiwa mothandizidwa ndi dzuwa. Choncho, njira ina yothetsera mankhwala ikhoza kukhala solarium.
Mavitamini tsiku lililonse a vitamini K
Ndi vitamini iyi yomwe imayambitsa magazi, ndipo chizindikiro chachikulu cha vutoli ndikutuluka m'mphuno nthawi zonse. Pofuna thanzi, munthu wamkulu amafunika 120 mg.
Vitamini K amapezeka mu zakudya monga mtedza, sipinachi, kabichi, letesi, ndi chiwindi.
Vuto la vitamini E tsiku ndi tsiku
Popanda vitamini E, mavitamini a magulu ena sagwiritsidwa ntchito, ndipo pambali, nkofunika kuteteza mnyamata wa thupi, popeza ndi kofunikira kwambiri kwa matenda onse. Ndi iye yemwe amalepheretsa imfa ya maselo ndikukuthandizani kuti mukhalebe wathanzi komanso wathanzi. 15 mg yokwanira ndi yathanzi.
Vitamini E akhoza kulandira mankhwala monga mbewu, mazira, mtedza, zimakula mbewu ndi masamba.
Vuto la vitamini H tsiku ndi tsiku
Vitamini iyi imakhala ndi dzina lachiwiri - biotin, ndipo imakonda kwambiri akazi. Kugwiritsa ntchito kumalimbikitsa tsitsi ndi misomali, kumapangitsa khungu kukhala labwino komanso labwino. Kuonjezera apo, nkofunikira kuti thanzi la mucous membranes lilepheretse, kuteteza makola ndi ma comedones. 50 μg zokwanira 50 zokwanira.
Mukhoza kutenga chakudya kuchokera ku chiwindi, mkaka, mtedza, yisiti, nyemba ndi kolifulawa.
Mavitamini a tsiku ndi tsiku kwa amayi:
Mndandanda wa mavitamini ambiri tsiku lililonse:
