Mavitamini mu mavwende

Mabulosi otchuka kwambiri komanso okondedwa kwambiri m'chilimwe ndi mavwende, m'mayiko ambiri amadziwika matani. Tiye tiwone zomwe mavitamini ali mu chivwende.

Mu zamkati mwa mabulosi awa ambiri ascorbic asidi ndi carotene, zinthu izi zimalimbikitsa thanzi la munthu ndikumuteteza ku ukalamba.

Kodi pali mavitamini muvwende?

Zoonadi, ambiri adafunsa funso ili asanagule mabulosiwa, kotero tidzamvetsetsa pamodzi.

1. Mwa mavitamini onse omwe ali m'chivwende B9 amatulutsidwa (pafupifupi 8 μg pa 1 kg), yomwe imatchedwanso folic acid. Ndikofunikira kuti thupi la munthu likhale bwino, ndipo khungu ndi lokongola komanso losavuta. B9 ndizofunika kuti abambo apatsedwe, chifukwa zimapangitsa kuchuluka kwa mkaka. Tiyeni tione zomwe mavitamini ena ali m'chivwende.
2. Chofunika kwambiri ndi vitamini C (pafupifupi 7 μg pa 1 kg). Aliyense amadziwa kuti vitamini iyi ndi yothandiza bwanji, koma ambiri samagwiritsa ntchito izo kuteteza sclerosis, koma pachabe. Amayesetsanso ndi nitrates, omwe nthawi zambiri sagwiritsidwa ntchito ku vwende.
3. Wina antioxidant umene umapangitsa chivwende chifiira ndi vitamini A (pafupifupi 17 μg pa 1 kg). Zimakhudza kwambiri masomphenya, kagayidwe ka maselo komanso mapuloteni. Kusowa kwa vitamini uyu mu thupi la munthu kukhoza kuchititsa khungu.
4. Mavitamini ena m'chivwende amakhalanso ndi vitamini PP (0.2 mg), beta carotene (0.1 mg), mavitamini B1 (0.04 mg), B2 (0.06 mg), B6 ​​(0 , 09 mg), vitamini E (0.1 mg).

Chifukwa cha mavitaminiwa, musakhale ndi mafunso okhudzana ndi mabulosiwa. Kodi mavitamini ndi otani m'mavitamini, timapeza, komanso zothandiza microelements, palinso zambiri.

N'chifukwa chiyani mabulosi a chilimwe amapindulitsa?

1. Magnesium m'chivwende ndi zambiri (12 mg pa 1 makilogalamu), kutanthauza kuti mabulosiwa ndi ofunika kwambiri kwa anthu omwe ali ndi vuto la mtima ndi impso. Mutadya zidutswa ziwiri, mumapeza mtengo wa tsiku ndi tsiku. Magnesium imathandizanso kuti minofu ndi mitsempha ya mitsempha isalole kuti musagwiritse ntchito mchere ndi miyala. Ndipo ndi chiyani chomwe chingakhale bwino kusiyana ndi chivwende chokoma kuchokera ku chisokonezo? Magesizi adzakuthandizani kupeza mphamvu, yang'anani chidwi ndikupatsani mpata wokhala wokondwa komanso wokondwa nthawi zonse.
2. Calcium mu chivwende (14 mg pa 1 makilogalamu), zimakhudza kwambiri mitsempha yamagazi ya munthu, zomwe zikutanthauza kuti mabulosi ayenera kudyedwa ndi omwe ali ndi vuto ndi mavuto. Mofanana ndi magnesium, imateteza maonekedwe a impso ndikukhazikitsa dongosolo la mantha.
3. Iron sakhala ndi malo otsiriza pa mndandanda wa zinthu zothandiza (1 mg pa 1 makilogalamu). Kukhalapo kwake m'thupi kumawonjezera kuwonjezeka kwa mlingo wa hemoglobin, komanso kumakhudza maselo ndi mpweya.
4. Potaziyamu mu mavwende siposa zinthu zina (110 mg pa 1 makilogalamu). Amalimbikitsa thupi kutentha thupi, ndikofunikira kudziwa anthu omwe akudwala cystitis komanso kuchokera ku miyala ya thupi.
5. Komanso m'chivwende ndi sodium (16 mg pa 1 kg) ndi phosphorous (7 mg pa 1 kg).

Zochitika zina zosangalatsa

Mavitamini m'vwende ambiri ndithu, koma madzi ambiri, pafupifupi 90%. Chifukwa chakuti pali fructose mu mabulosi awa, akhoza kudyedwa ndi anthu ashuga. Matenda ambiri amathandiza kuti matumbo apitirire, chifukwa zimatenga poizoni ambiri.

Mavwende ndi mankhwala othandiza kuthetsa mapaundi owonjezera. Chifukwa cha mphamvu ya diuretic, imachotsa madzi ambiri m'thupi, ndipo izi ndi pafupifupi 2 kg. Komanso mavwende amachepetsa chilakolako chodya, chifukwa chimadzaza m'mimba ndi madzi. Za makilogalamu, mu 100 g mnofu wa mabulosi awa ali ndi ma calories 38 okha. Choncho musangalale ndi mabulosi abwino kwambiri m'chilimwe.