Ndi mavitamini ati omwe ndiyenera kutenga kugwa?

M'dzinja ndi kofunikira kukonzekera thupi m'nyengo yozizira kuti mutha kulimbana ndi chimfine chosiyana ndi kulimbikitsa chitetezo chanu. Kuti muchite izi, muyenera kudziwa kuti mavitamini ayenera kutengedwa bwanji kugwa.

Inde, ndi bwino kupeza mavitamini kuchokera ku masamba atsopano, koma mu kugwa akuvuta kwambiri kupeza, ndipo sizitsika mtengo. Choncho, mungasankhe njira ina - mavitamini a mapiritsi, omwe amagulitsidwa kwa mankhwala onse.

Kufunika kwa thupi mu mavitamini kumakhudzidwa ndi: zaka, mtundu wa ntchito, kuchuluka kwa ntchito zakuthupi, zovuta ndi zina zambiri.

Mavitamini ofunikira m'dzinja

Ambiri amakhulupirira kuti mavitamini angakhoze kudziunjikira mu thupi, ndiko kuti, kukhala mu "katundu". Koma izi ndi maganizo olakwika, choncho musasiye ntchito yawo nthawi yogwa.

1. Vitamini B1 imathandizira kuti thupi lizikhala ndi zakudya zamagazi. Amapezeka mu mazira a chimanga, chiwindi kapena mowa.
2. Vitamini B2 ndi ofunika pa masomphenya. Amapezeka mu nyama, nsomba, tomato ndi masamba ena.
3. Vitamini B3 ikuphatikizidwa mu kaphatikizidwe ka mahomoni. Apo pali mkaka, chiwindi ndi chimanga.
4. Vitamini B6 ndi ofunika kwambiri kuti mafuta asinthe. Ikhoza kupezeka mu yisiti kapena mtedza.
5. Vitamini C imalimbitsa chitetezo cha mthupi. Amapezeka mu citrus, dogrose, currant ndi zina. Komanso, vitamini C imasungidwa mu jams, jams ndi zipatso zouma.

Ndikofunikira kudya mavitamini, pamene:

• mumatopa mofulumira, nthawi zambiri mumadwala, komanso kupwetekedwa kumawoneka pamaso, izi zikusonyeza kuti thupi liribe vitamini C;
• ndiwe wokwiya kwambiri, ndipo mawonekedwe amaoneka otumbululuka, izi zikhoza kusonyeza kuti mulibe vitamini B1 okwanira;
• mwathyola milomo ndipo mumasowa tsitsi, pakadali pano thupi limasowa vitamini B2;
• simugona bwino, mukufooka, ndipo pambali misomali imasweka, izi zimasonyeza kuti thupi liribe vitamini B3;
• Khungu lanu ndi lowuma komanso lopanda panthawi imodzimodzi, izi zikhoza kusonyeza kuti thupi liribe vitamini PP;
• Muli ndi vuto la khungu ndi zowonongeka, pakadali pano thupi limasowa vitamini B6;
• muli ndi mavuto ndi tsitsi, amagawanika ndi kutuluka, izi zikusonyeza kuti thupi liribe asidi a folic , ndiko kuti vitamini B9.

Kuti muthe kulimbana ndi mavuto angapo kamodzi, ndibwino kuti mulingalire vutoli mozama.

Kodi mungasankhe mavitamini otani?

1. Musanasankhe zovuta, funsani dokotala yemwe angakuthandizeni kusankha mwanzeru.
2. Musanagule, funsani malangizo omwe mungathe kuwerengera, kuyeza, kutsutsana ndi mfundo zina zofunika.
3. Mavitamini kuvutika maganizo kwa m'dzinja amaperekedwa mu mawonekedwe a madzi, m'mapiritsi kapena powders. Njira yoyamba imangotengedwa mwamsanga, koma mavitamini obiriwira ndi abwino kwa odwala matendawa.

Kodi mungatenge bwanji mavitamini nthawi yachisanu ndi yozizira?

1. Ngati mavitamini samalowa m'thupi ndi chakudya, ndiye kuti zovutazo zingatengedwe nthawi iliyonse. Kawirikawiri, maphunziro okwana atatu ali okwanira, omwe amatha pafupifupi miyezi iwiri.
2. Ndi bwino kutenga mavitamini m'mawa, panthawi yopuma kapena mutatha kudya. Chifukwa cha ichi iwo amamvetsera kwambiri. Ndiyeneranso kukumbukira kuti, mwachitsanzo, mavitamini A, D ndi E ali osungunula mafuta, omwe amatanthauza kuti adzadya bwino ndi mafuta.
3. Kuwasunga iwo mu malo amdima ndi ozizira. Firiji si yoyenera pa izi, chifukwa pali kupachikidwa kwapachikidwa, komwe kungapangitse mavitamini.
4. Tsegulani ma phukusi akulimbikitsidwa kuti agwiritsidwe ntchito chaka chonse.
5. Kuwonjezera pa mavitamini ndi owopsa kwambiri, choncho tsatirani malangizowa.
6. Musanayambe kumwa vitamini, funsani dokotala.

Mndandanda wa vitamini complexes:

1. Gerimax
2. Gerimax-Ginseng
3. Oxyvital
4. Vectrus Active
5. Immunovitis
6. Pregnavit
7. Elevit
8. Supradin
9. Vladonix
10. Malembo