3 anonaka mavitamini anotora panguva yekuzvitakura

Zvemukati

• 1. Banana vhitamini yekudzivirira maronda
• 2. Strawberry vhitamini yekuvandudza kutenderera
• 3. Acerola Vitamin kurwisa kupererwa neropa

Zvibereko zvemavhitamini zvakagadzirwa nezvakanaka zvinoshandiswa ndezvakanaka zvakasikwa sarudzo yekurwisa matambudziko akajairika panguva yekuzvitakura, senge macramps, kutenderera kwakashata mumakumbo uye kupererwa neropa.

Aya mabikirwo akakodzera kuve nepamuviri nekuti anobatsira kuwedzera huwandu hwemagesium, vhitamini C uye ayoni, zvinova zvakakosha mishonga yekuita nhumbu ine hutano, nekudaro kudzivirira kuoneka kwezvinyoro, kupererwa neropa uye kugadzirisa kutenderera kweropa, semuenzaniso.

1. Banana vhitamini yekudzivirira maronda

Nayo vhitamini iyi zvinokwanisika kuve neyese huwandu hwemagesium inodiwa kwezuva panguva yekuzvitakura, nekudaro ichidzivirira kuoneka kwecampu.

• Zvisungo: 57 g yevhu manhanga mbeu + 1 mukombe wemukaka + 1 bhanana
• Kugadzirira: Rova zvese mu blender wozozvitora ipapo.

Vitamini iyi ine 531 macalorie uye 370 mg magnesium uye inogona kutorwa mangwanani kana masikati tudyo. Zvimwe zvekudya zvakapfuma mu magnesium, kuwedzera kune mbeu yemanhanga, inogona kuve maamondi, nzungu dzeBrazil kana mbeu yezuva. Ona mimwe mienzaniso yezvikafu zvine magnesium.

2. Strawberry vhitamini yekuvandudza kutenderera

Vitamin iyi yakafuma muvhitamini C iyo inodikanwa kusimudzira kutenderera kweropa.

• Zvisungo: 1 mukombe weiyo yogati yogati + 1 kapu yemastrawberry + 1 kiwi
• Kugadzirira: Rova zvese mu blender uye wozonwa.

Zvimwe zvekudya zvakapfuma muvhitamini C, senge orenji, ndimu, acerola kana papaya, zvinogona zvakare kushandiswa kusiyanisa kunaka kwevhitamini iyi. Ona mimwe mienzaniso yezvikafu zvakapfuma muvhitamini C.

3. Acerola Vitamin kurwisa kupererwa neropa

Vitamin iyi zvakare yakafuma muvhitamini C uye iron, izvo zvakakosha kurwisa kupererwa neropa.

• Zvisungo: 2 magirazi eacerola + 1 chaiwo kana sitirobheri yogati + 1 jisi reranjisi + 1 ruoko rweparsley
• Kugadzirira: Rova zvese mu blender uye wozonwa.

Kunyangwe iine dosi yakanaka yedare, chikafu chinonyanya kupfuma simbi chinonyanya kubva kumhuka, senge mbabvu yenguruve, nyama yemombe kana gwayana uye dzinofanirwa kudyiwa pakudya kukuru, sekudya kwemasikati nekudya kwemanheru. Tarisa uone mimwe mienzaniso yezvikafu zvakapfuma mu iron.

Kurwisa kupererwa neropa, kutenderera kwakashata uye chinyoro, chiremba anogona kupa mishonga uye nekudaro, kana uri kutotora mishonga yakadai semagnesium kana ayoni, taura nachiremba kuti uone kana uchigona kutora mavitamini aya zuva nezuva kana kanokwana kaviri pasvondo wedzera kurapwa nenzira yechisikigo.