Zvokudya zvine Vitamin
Zvemukati
- Mhando dzevhitamini
- Tafura yezvikafu zvine mavitamini akawanda
- Nguva yekutora mavhitaminzi ekuwedzera
- Ndeapi mavitamin anoisa pahuremu
Chikafu chakazara mavitamini chinochengetedza ganda rako riine hutano, bvudzi rako rakanaka uye muviri wako wakadzikama, kudzivirira zvirwere zvakaita sekushaya ropa, scurvy, pellagra uye kunyangwe hormone kana budiriro yekusimudzira.
Nzira yakanakisa yekumedza mavitamini ndeyekudya kune mavara nekuti chikafu hachina vhitamini imwechete uye izvi zvakasiyana zvinovaka muviri zvinoita kuti chikafu chiwedzere uye chine hutano. Naizvozvo, kunyangwe kana uchidya orenji, iyo yakafuma muVitamin C, faibha, mamwe mavitamini uye zvicherwa zvinodyiwawo.
Mhando dzevhitamini
Kune mhando mbiri dzevhitamini: mafuta-akanyungudika, senge vhitamini A, D, E, K; ayo anonyanya kuwanikwa mune zvekudya zvakaita semukaka, hove dzemafuta, mbeu nemiriwo, senge broccoli, semuenzaniso.
Uye mamwe mavhitaminzi mavhitamini akasanganiswa nemvura, seB mavitamini uye vhitamini C, ayo anowanikwa mune zvekudya zvakaita sechiropa, mbiriso yedoro uye michero yesitrus, semuenzaniso.
Tafura yezvikafu zvine mavitamini akawanda
| Vhitamini | Kumusoro zvinyorwa | Zvakakosha kune |
| Vhitamini A | Chiropa, mukaka, mazai. | Ganda kuvimbika uye hutano hwemaziso. |
| Vhitamini B1 (Thiamine) | Nguruve, nzungu dzeBrazil, oats. | Natsiridza kugaya uye inongova mosikito inodzinga. |
| Vhitamini B2 (Riboflavin) | Chiropa, yeast mbiriso, oat bran. | Hutano hwenzara, vhudzi uye ganda |
| Vhitamini B3 (Niacin) | Mbiriso yaBrewer, chiropa, nzungu. | Inotyisa system hutano |
| Vhitamini B5 (Pantothenic acid) | Nyowani pasta, chiropa, mbeu yezuva. | Kurwisa kushushikana uye chengetedza zvakajairika mashandiro emudumbu |
| Vhitamini B6 (Pyridoxine) | Chiropa, bhanana, salmon. | Kudzivirira arteriosclerosis |
| Biotin | Nzungu, nzungu, gorosi bran. | Metabolism yemakabohydrate uye mapuroteni. |
| Folic acid | Chiropa, mbiriso yemubiki, nyemba. | Inotora chikamu mukuumbwa kwemasero eropa, kudzivirira kupererwa neropa nekusimbisa immune system. |
| Vhitamini B12 (Cobalamin) | Chiropa, hove, hove. | Kuumbwa kwemasero matsvuku eropa uye kutendeka kwemudumbu mucosa. |
| Vhitamini C | Strawberry, kiwi, orenji. | Simbisa mitsipa yeropa uye mhanyisa kupora kwemaronda uye kupisa. |
| Vhitamini D | Cod mafuta echiropa, salmon oiri, oysters. | Kusimbisa kwemapfupa. |
| Vhitamini E | Gorosi hutachiona hwemafuta, mbeu yezuva, hazelnut. | Ganda kutendeka. |
| Vhitamini K | Brussels inomera, broccoli, cauliflower. | Kuvharika kweropa, kudzikisa kubuda kweropa kweronda. |
Chikafu chakazara mavitamini chinewo zvicherwa, senge magnesium nedare, izvo zvinobatsira kurwisa kusimba, kuneta kwepfungwa, kurwadza uye kunyange anemias, semuenzaniso.
Mavhitaminzi uye zvicherwa zvakakosha zvinovaka muviri zvinodzivirira kutanga kwechirwere. Tarisa vhidhiyo inotevera uye tarisa zvimwe zvekudya zvine mavitamini uye zvicherwa uye nehutano hwavanazvo:
Nguva yekutora mavhitaminzi ekuwedzera
Vitamin zvinowedzera, senge Centrum, zvinowanzo shandiswa kana paine kudiwa kukuru nemuviri kune izvi zvinovaka muviri, senge panguva yekuzvitakura kana kuyamwisa, semuenzaniso.
Uye zvakare, mavhitamini anowedzera zvakare akashandiswa sekuwedzera kuwedzera chikafu nekuda kwekunetseka zvakanyanya kana kurovedza muviri, semuenzaniso, nekuti mune aya mamiriro muviri muviri unoda mavitamini akawanda.
Iko kunwa kwekuwedzera kwemavhitamini kana chero chimwe chikafu kunongofanira kushandiswa chete pasi pekutungamira kwachiremba kana wezvekudya.
Ndeapi mavitamin anoisa pahuremu
Mavhitamini ane macalorie emahara uye nekudaro haasi kukora. Nekudaro, kuwedzera nemavhitamini, kunyanya B mavitamini, sezvo zvichibatsira kudzora mashandiro emuviri zvinogona kutungamira mukuwedzera kudya kuitira kuti kana uchidya chikafu chakawanda, kushomeka kwechimwe chikafu kunopihwa muripo.
Soviet
Minute Inofamba: 7 Kufamba muMaminetsi manomwe