Kuperewera kwa mavitamini m'chaka, monga lamulo, kumabweretsa kudwala matenda a catarral, kugona ndi kufooka kwakukulu. Anthu omwe amayang'ana thanzi lawo, muyenera kudziwa mavitamini omwe mumamwa madzi.
Zachilengedwe za mavitamini
Vitamini A ili ndi phindu pa chikopa cha khungu, kutetezera ku zotsatira zowoneka kunja. Choncho, vitamini iyi ndi yothandiza kwa amayi, makamaka m'chaka. Kudzaza thupi ndi vitamini A , nkhuku ya nkhuku ndi nkhuku, nsomba za m'nyanja, tchizi, tchizi, tchizi, masamba ndi zipatso za mtundu wa lalanje ziyenera kuikidwa mu zakudya: kaloti, dzungu, nyanja buckthorn, apricots, malalanje, mandarins.
Podziwa kuti mavitamini ndi abwino kutani kumapeto kwa nyengo, mukhoza kuchotsa zovuta ndi zochititsa mantha. Izi zidzakuthandizani kudya mavitamini B nthawi zonse, omwe ndi ofunika ndi tsitsi. Perekani thupi ndi vitamini B, nthawi zonse kudya ng'ombe ndi nkhuku nyama, chiwindi, nsomba za m'nyanja - cod ndi salimoni, mkate wa mkate, zakudya za soya.
Vitamini C - Wothandiza kwambiri polimbana ndi chimfine. Mavitamini ambiriwa amapezeka m'chiuno, kiwi, black currant, citrus, sauerkraut, ndiwo zamasamba, tsabola wofiira, rowan ndi strawberries.
Ngati mukufunadi kugona, ndipo simudziwa kuti mavitamini amwa chiyani m'chaka, samalirani mafuta a masamba - mpendadzuwa, azitona, chimanga, mphesa ndi mtedza. Zakudyazi zili ndi vitamini E , ma maselo odzaza ndi mphamvu komanso kuchotsa poizoni kuchokera m'thupi.
Mavitamini onse omwe amafunikira m'chaka, musaiwale za vitamini D, yomwe imayimitsa phosphorous-calcium balance, choncho imapangitsa mafupa, mano, tsitsi ndi misomali yamphamvu. Mwa mankhwala omwe ali ndi vitamini awa angaphatikizepo: Zakudya za mkaka, mazira a mazira, mafuta a nsomba, nsomba za m'nyanja ndi nyanja kale.
Vitamini zovuta kumapeto kwa nyengo
Zakudya sizingathe kupereka thupi lonse ndi mavitamini oyenera. Ndicho chifukwa chake ndikofunika kudziwa mavitamini omwe mumayenera kumwa kumapeto kwa mapepala. Akatswiri amalangiza pa nthawi ino ya chaka kuti azikonda mankhwala monga Duovit, Multitabs, Kvadevit ndi Complivit. Tengani iwo okha malingana ndi malangizo omwe akupezekapo ndipo mutangopita kukaonana ndi katswiri, chifukwa, ngati mankhwala ena aliwonse, angayambitse zotsatira zosiyanasiyana.