Mukati
Unotambura nekushaya hope here? Kugara wakatsamwa pasina chikonzero chiri pachena, uye kurasikirwa zvachose nehavi yako? Unoona here kuti uri kurasikirwa nehuremu pasina chikonzero, iwe uchinzwa zvakashata? Kana kurwadziwa musana uye mhasuru spasms zvakawedzerwa kune zvese izvi, saka zviri pachena kuti izvi ndizvo zvekutanga zviratidzo zvekushomeka kwevhitamini. Mune mamwe mazwi, muviri wako hauna mavitamini.
Zvinokonzera hypovitaminosis
Avitaminosis mutsika yechinyakare chiitiko chisingawanzoitika. Vashoma vanhu vanoshomeka zvakanyanya muvhithamini dzese, asi vashoma chete. Izvi zvinonzi hypovitaminosis. Uye kana iwe uchinge watonzwa zvimwe zvezviratidzo zvakanyorwa pamusoro, saka funga nezve chii chiri kukonzera ichi chisingagutsi mamiriro.
Kusakwana kwehutano kunoonekwa sechimwe chezvikonzero zvikuru. Nhasi, chimwe chikamu chevagari venyika yedu chiri kusangana nekushayikwa kunooneka kwemari zviwanikwa, saka, hazvigone kutenga tafura izere. Asi vazhinji vanoziva kutsanya, semuenzaniso, enda kuchikafu kuti uderedze huremu, kana zvakafanira nekuda kwezvikonzero zvekurapa.
Chikafu chisina kukwana uye chisina kukodzera chinotungamira kuchinhu chekuti muviri wedu munguva pfupi inotevera unotanga kupera. Iko kune malfunctions mune yehomoni system, pamwe neyakavhunduka uye immune system. Muviri unokona kurwisa hutachiona hwakasiyana siyana.
Maitiro Ekuzadza maVitamini neNutrition
Sezvo iwe ungangove wafungidzira, kuitira kudzivirira hypovitaminosis uye kushomeka kwevhitamini, zvinofanirwa kuyeukwa kuti muviri wedu unoda zvakasiyana, zvine hutano kudya. Izvi hazvingori zvemichero nemiriwo.
Chikafu chako chezuva nezuva chinofanira kusanganisira:
- 3-4 mapuroteni, zvichida kubva kwakasiyana-siyana (nyama, hove, mazai) - zvigadzirwa zvenyama zvakapfuma mune iron, muhove uchawana vhitamini D, phosphorus uye inonyanya kukosha omega-3 fatty acids, mumazai - vitamini E. uye B mavitamini. mabviro ane akakosha amino acids uye vhitamini B12, ayo ari kudiwa zvakanyanya nevarimi.
- 1-2 kudyiwa kwemukaka uye yakaviriswa zvigadzirwa zvemukaka (mukaka, kefir, cottage cheese uye chizi) zvitubu zve calcium, vhitamini D uye amino acid tryptophan, inodiwa pakugadzirwa kwe serotonin, hormone inotipa yakanaka. mood.
- 2-4 servings yemuriwo uye mahebhu, uye 1-2 servings yemichero ndiyo inonyanya kupa vhitamini C uye mamwe mavhitamini akasanganiswa nemvura, zvicherwa uye fiber fiber.
- 2-3 servings yezviyo (buckwheat, oatmeal, brown mupunga uye zvimwe zvinyoro zvezviyo) zvinobva mavitamini B uye fiber yekudya.
- Inenge 2 litita emvura yakachena ndimo munobva akasiyana mamineral salts.
Heino runyorwa rwevhitamini iwe yaunofanirwa kunge uchiwana zuva nezuva, uine matipi ezvikafu zvekutarisa.
Kana iwe uchida kuti muviri wako usawane kushayikwa kwemamwe mavhitamini nemaminerari, iwe unofanirwa kutora kwete chete kudya kwakakodzera, asiwo kuomerera kune kudya kwekudya. Edza kudya zvaunobika wega. Chikafu chinopisa, chitsva chine hutano zvakanyanya kupfuura chikafu chemumagaba kana chakabikwa kare. Dzivisa chikafu chakagadzirwa senge mapakeke akaomeswa nechando, cutlets anga ari mufiriji yako kwemwedzi yakati wandei, zvigadzirwa zveMcDonald, nezvimwe.
Maitiro ekuchengetedza mavitamini uchibika
Kupisa kwakanyanya, kugadzirira chikafu chisina kukodzera, uye kuchengetedza zvisina kukodzera zvinoparadza mavitamini. Tevedzera izvi zvekubikisa kuti chikafu chako chiwedzere kunakidza uye chikafu.
- Mira kutsvaira mumafuta - panguva yekutsvaira, ingangoita 50% yemavitamini ari muzvikafu akarasika. Steam, simmer, bika, kubika.
- Munguva yekugadzirwa kwemidziyo yemidziyo, mavitamini anoshanduka kuita decoction, saka bika uye simmer mune diki remvura kuti usadurure mvura.
- Miriwo mitsva yakaoma nechando nemichero zvinochengeta mavitamini ese, asi kunonoka kunyungudika kunozviparadza, saka zvibike nekukurumidza mushure mekugeza.
- Usanyanye kana kudya zvakanyanya chikafu.
Idya kudya kwakaringana uye usatoreke kudya kwemangwanani. Kudya kwemasikati kwakakoshawo, zvirinani kuisa parutivi maminetsi gumi neshanu pakudya kwakadzikama, kuzere pane kugutsikana nezvikafu zvishoma.
Paunenge uchida mavitamini kubva kukhemisi
Izvo zvinodikanwa zvemavhitamini emufesi zvinotarisana nezvinhu zvinoverengeka. Vanachiremba vanokurudzira kunwa vhitamini uye mamineral akaomesesa mumakosi - mumatsutso nemuchirimo, kana huwandu hwemiriwo mitsva nemichero muzvikafu zvaderedzwa, chikafu zhinji chinorasikirwa nehutano hwazvo uye kune mukana wekubata imwe ARVI kana furuwenza hutachiona.
Chimwe chiratidzo chekutora vhitamini-mamineral yakaoma kudya. Izvi zvinogona kuve chikafu chekuderedza uremu kana chikafu chekurapa chakatemwa nachiremba wako. Kudziviswa kweCalorie, kunyangwe nehutano hwakanaka, kunoenderana nekushomeka kwehukama.
Kana iwe uri wezvinomera, kudya kwako hakuna mavitamini anowanikwa chete muzvigadzirwa zvenyama. Iwe unofanirwa kutenga "package" mavhitamini pa pharmacy uye tanga kutora kosi.
Pane maonero ekuti mavitamini ezvakatangira anonyanya kufarirwa nekuda kwekuti anokurumidza uye anobatsira muviri wedu kudzoreredza maseru metabolism, vane hutano, uye zvakare vakachengeteka zvakakwana, nekuti havasi muropa. Wese wemishonga anoziva kuti zvese zvakasikwa uye zvekugadzira mavitamini zvinobatsira. Asi usati watenga uye kutanga kutora chero mavhitaminzi kana zvinovaka muviri zvekuwedzera, iwe unofanirwa kunyatso bvunza chiremba wako uye uone kana iwe uine kusashivirira kwavari.
Nokudaro, kuti urarame hupenyu hwakakwana, kuti urege kuziva matambudziko ehutano, unofanirwa kutarisa kudya kwako. Chengetedza vadiwa vako, uvaparadze kazhinji sezvinobvira nehunyanzvi hwako hwekubika uye ukanganwe nezve semi-akapedza zvigadzirwa.