Aliyense wa ife anamva mobwerezabwereza kuti masamba ndi zipatso ndizo zothandiza kwambiri. Makamaka pamene sizili za nyengo "Fruitorianism" (pambuyo pa zonse, anthu ambiri omwe ali ndi chisangalalo chachikulu ndi njala yokhutira kumakhala pansi pa mavwende a miyezi itatu ndi zakudya za zipatso), koma za kudya kwawo pamene akufuna "mbatata ndi nyama" zambiri. Pofuna kumvetsa kufunika kwa mitundu yosiyanasiyana ya masamba a thupi lathu lonse, nkofunika kuti tiwone bwino lomwe kuti mavitamini ali ndi zipatso ndi ndiwo zamasamba.
Kodi ndizothandiza?
Tsono, kodi tingapeze bwanji zamasamba ndi zipatso:
- ululu;
- madzi;
- chodabwitsa;
- mchere wamchere;
- mafuta ofunikira;
- mavitamini.
Ndi pamapeto ndipo tidzakhala mwatsatanetsatane.
Kodi mavitamini amapezeka mu zipatso?
Ambiri angakhale abwino kwambiri kupeza gwero la mavitamini mu zipatso. Komabe, ngati zipatso ndi vitamini C zambiri, kuposa masamba, ndiye kuti muzinthu zina zothandiza phindu limakhala likuyimira masamba. Kuwonjezera pamenepo, zipatsozo zimakhala ndi shuga wambiri, ndipo shuga imayambitsa chilakolako .
Vitamini kwambiri zipatso:
- kiwi - A, PP, B1, B2, B6, B12;
- Strawberry - A, E, C, B9;
- mabulosi akuda - C, A, K, B1, B2, PP;
- black currant - C, B, E, K, A, E, D;
- Chiphunzitso - B, B1, B2, PP, C;
- nyanja buckthorn - С, В1, В2, В6, РР, К, Р, Е;
- Orange - C, B5, B6, B9, E, H;
- chinanazi - B1, B5, B6, C, E, PP;
- Pemphani A, C, B1, B2, PP.
Kodi mavitamini amapezeka mu masamba?
Tiyenera kuvomereza kuti mavitamini m'mamasamba ndiwo gawo lalikulu la zakudya zathu, zomwe sizingasinthidwe ndi zipatso kapena zakudya zowonjezera.
Kuwonjezera pa mavitamini, chinthu chapadera cha ndiwo zamasamba ndi chakuti akamalowa mmimba ndikukakamiza, amawonjezera chapamimba cham'mimba, chomwe chimalimbikitsa chimbudzi. Choncho, mbale yabwino pambali ya "chakudya cholemetsa" ndi masamba.
Mavitamini ambiri:
- kaloti - mpweya A, E, C, B, B2, B9, PP;
- katsabola - A, B2, B5, B6, B9, C, PP, E;
- paprika - A, B1, B2, B5, B6, B9, C, E, PP, K;
- adyo - C, provitamin A, B1, B2, PP;
- parsley - provitamin A, C, E, B1, B2, B9, PP;
- sipinachi - E, C, PP, B1, B2, B9;
- radish - provitamin A, B4, B9, C, K, B5, B1, B2, B3;
- beet - B9, B5, B1, C, PP, E.
Ndichifukwa chiyani ndikusowa mavitamini?
Vitamini aliyense ali ndi gawo lake lomweli m'thupi, ndipo zipatso zonse ndi masamba ali ndi mavitamini ambiri mumodzi. Palibe zipatso za "monovitamin". Choncho, n'kofunika kudya tsiku ndi tsiku zipatso ndi ndiwo zamasamba, monga kudya ma kilogalamu ya malalanje patsiku simungathe kupeza vitamini A omwe ali mu persimmon, komanso kudya mavitamini A tsiku ndi tsiku, musayembekezere kupewa vitamini C ndi calcium.