Chikafu chekushomeka kwevhitamini

General tsananguro yechirwere

Avitaminosis chirwere chinoitika nekuda kwekusakwana kwemavhitamini mumuviri kwenguva yakareba. Kazhinji, huwandu hukuru hweavo vanotambura nekushomeka kwevhitamini kunoitika munguva yechando-yechirimo.

Zvichienderana neiyo vhitamini inoshaikwa mumuviri, anotevera kusiyaniswa kwemavithamini marudzi anotevera:

  • kana paine kushayikwa kwevhitamini A, husiku hupofu hunoitika;
  • vitamini B1 - tora;
  • vitamini C - munhu anorwara nechirwere;
  • vitamini D - chirwere chakadai semaricket chinoitika;
  • vhitamini PP - inoshungurudzwa nepellagra.

Zvakare, kana huwandu hunodiwa hwemhando dzinoverengeka dzevhitamini husingapinde mumuviri panguva imwe chete, mhando yekushomeka kwevhitamini inoitika - polyavitaminosis, apo vhitamini inopihwa isina kukwana vhitamini - hypovitaminosis (kushomeka kwevhitamini).

Zvinokonzera kushomeka kwevhitamini:

  1. 1 kudya kwakashata;
  2. 2 isina kukwana kudya kwechikafu chine mavitamini uye zvicherwa;
  3. 3 zvigadzirwa zvemhando yepamusoro;
  4. 4 matambudziko emudumbu;
  5. 5 kunwa maantivitamini mumuviri (izvi zvinogona kucherechedzwa pakutora mishonga inoshandiswa kurapa kuwandisa kweropa, semuenzaniso, kutora dicumarol, syncumar.);
  6. 6 isina kunaka ecology.

Zviratidzo zvikuru (zviratidzo) zvekushomeka kwevhitamini:

  • Kubvongodza ganda, kuvapo kwenzvimbo dzinopisa dzeganda, maronda madiki, kutsemuka, kupwanya hakunyangarika kwenguva refu, kutsamwa pane zvipfeko kana zvishongo zvausina kuona kare.
  • Zvipikiri zvinotyoka, exfoliate, chipikiri chembambo chinopera, panogona kuve nemitsetse michena kana mitsetse (zvikasadaro mhedzisiro iyi inonzi "kumera" kwembambo);
  • Kurasikirwa kwebvudzi, kuoneka kwemaronda pamusoro weganda, kuwanda kwemahombekombe, vhudzi rakangoerekana ratanga kuchena, chimiro chebvudzi chakapfava.
  • Kubuda ropa mazino, kuzvimba kwerurimi (dzimwe nguva rurimi runogona kushandura ruvara rwayo, rofukidzwa nemucheka), mazino anopunzika, maronda parurimi nematama.
  • Kubvarura uye kutsvuka kwemeso, dzimwe nguva kuzvitutumadza pasi peziso, kugara uchichiva munzvimbo yeziso. Izvi zvinogona kutungamira kumweya, kuratidza kwakachena, uye kunzwisisika kune mwenje wakajeka.
  • Marwadzo mumhasuru, majoini, kuzvimba kwavo, kashoma - kuvapo kwekugumbuka, kupera kwemaoko, matambudziko nekubatana kwekufamba.
  • Kugara uchinzwa kutonhora, kuneta, dzimwe nguva kuwedzera kana kushanduka hwema hwemuviri.
  • Kunzwa kushushikana kwekushushikana, kutya, kusagutsikana, kurasikirwa kwesimba, kusatarisira, kuwedzerwa kusagadzikana uye hukasha.
  • Dambudziko rekugaya (manyoka, kuzvimbirwa, kufutisa, cholesterol zhinji, kushaya chikafu, kuora kuravira, kugara uchinzwa kusvotwa).
  • Kuderera kwekuita bonde (kushaya zvinovaka muviri hakubatsire).

Zvishandiso zvinobatsira zvekushomeka kwevhitamini

Kuti udzivise kuonekwa kwekushayikwa kwevhitamini kana kuikunda, unoda kuziva kuti ndezvipi zvekudya zvine mamwe mavitamini. Heino rondedzero yezvigadzirwa, zvakakamurwa kuita mapoka:

  • vhitamini A - inobata chiratidzo uye inobatsira mukuumbwa kwemasaga. Kuti uwane icho, iwe unofanirwa kuwedzera karoti, biti, manhanga, rukato, mhiripiri (tsvuku), apricots, chibage kuchikafu chako. Izvo zvakakosha kuti uzive kuti palmitate (vitamini A) haina kuparara panguva yekurapa kupisa, asi zviri nani, hongu, kudya miriwo mitsva nemichero.
  • Vitamin boka b:- V1 (thiamine) - inotarisira yepakati tsinga system uye metabolic maitiro. Thiamine inogadzira intestinal microflora pachayo, asi kune diki diki yemuviri. Nokudaro, kuitira kuti utsigire kushayikwa uku, unoda kudya chingwa uye zvigadzirwa zveupfu zvakagadzirwa neupfu hwegorosi; zviyo, zvinoti: mupunga, buckwheat, oatmeal; nyama (kunyanya nyama yenguruve nemombe); legumes; nuts; zai yolk; yeast;

    - V2 (riboflabin, kana zvisina kudaro "vitamini yekukura") - inotora chikamu mukuumbwa kwehemoglobin, inobatsira kukurumidza kusimbisa maronda. Inowanikwa mune mbiriso, zviyo, zvigadzirwa zvemukaka, hove, nyama, mazai, miriwo mitsva. Ultraviolet mwaranzi uye alkali ine mhedzisiro yakaipa.

  • Vitamin C - inobatsira kurwisa hutachiona hutachiona. Kuti upfumise muviri ne ascorbic acid, zvakakosha kuti udye sitirobheri, michero yemichero, maapuro, sarrel, kabichi, mbatatisi, matema currants, mabhuremu, mahebhu, pepper inotapira, akasimuka chiuno. Pasi pesimba rekushisa kwakanyanya (kureva, panguva yekubika), vhitamini iyi inoparadzwa. Zvakare, zvishoma vhitamini C inosara mumichero yakaomeswa nemiriwo.
  • vhitamini D ("Vitamin yezuva", calciferol) - inodzora kuiswa kwecalcium mumuviri wemunhu. Inogadzirwa nemwaranzi yezuva inorova ganda. Asi huwandu uhwu hauna kukwana kumuviri, saka zvakafanira kudya hove mafuta, hove tsvuku, caviar, bota, chiropa, mukirimu wakasviba, mukaka.
  • vhitamini E ("Vitamin yehudiki", tocopherol) - inodzora mashandiro egonads uye inoitisa mashandiro emabasa eiyo mhasuru system. Kuchengeta ganda rine toni uye kuva mudiki kwenguva yakareba, zvinodikanwa kushandisa uye kuwedzera zai yolk, mafuta emiriwo, rose chiuno, sipinashi, parsley, dhiri, sorrel kana uchigadzira ndiro.

Kurudziro yekuti ungwarire sei chikafu kuitira kuti mavitamini arege kutambiswa

  1. 1 Chengeta chikafu munzvimbo inotonhorera uye ine rima.
  2. 2 Usachengete miriwo, michero, mashizha akasvibira mumvura kwenguva yakareba.
  3. 3 Usasiye zuva rakananga kana mwenje we fluorescent.
  4. 4 Haufanire kucheka nekukanya miriwo nemichero pamberi (semuenzaniso, kudzura mbatatisi manheru - mavhitaminzi ese akarasika husiku).
  5. 5 Nyama uye hove ndiro dzinonyatso kubikwa mune ruoko rwekubheka kana foil.
  6. 6 Usadururire mvura iyo nyemba dzakanyoroveswa, asi ishandise kubika ndiro dzinopisa (ine mavitamini mazhinji).
  7. 7 Nguva dzose chengeta magaka akachekwa uye kabichi pasi pekutakura uye mubhureti. Paunovaburitsa muhari, usati washandiswa, hapana chikonzero chaunofanira kuasuka pasi pemvura (ingosvina mashizha emakabichi kubva mumuto).
  8. 8 Paunenge uchidonha, usanyudza nyama mumvura kuti ipfupise nguva.
  9. 9 Isa miriwo nenyama yekubika chete mumvura inodzika.
  10. 10 Edza kusachengeta ndiro kwenguva yakareba (zviri nani kuidya ipapo), cheka masaradhi nguva pfupi usati washandisa (kana iwe uri kutarisira vaenzi, saka zvirinani usaisa munyu, mhiripiri uye mwaka saradhi vasati vasvika) .

Folk mishonga yekushomeka kwevhitamini

Pakati pevanhu, nzira yakajairika yekurwisa kushomeka kwevhitamini matai akasimbiswa, tii yemakwenzi uye kushandiswa kwemubatanidzwa une hutano wemichero nemiriwo.

  • Isa ma prunes mashanu, maonde matatu, maapuro maviri epakati, 5 mandimu wedges uye maapricots matatu muhari yemvura. Wirisa iyo yese seti yemichero pamusoro pemoto wakadzika kwemaminetsi manomwe kusvika gumi nemaviri. Ivai nechingwa chamangwanani neuyu muto.
  • Tora mahudyu e rose, lingonberries, nettle mashizha (anofanira kunge ari muchiyero: 3 kusvika 2 kusvika 3). Sanganisa. Inwa seti katatu pazuva.
  • Viburnum tii ine tonic uye yekudzoreredza mhedzisiro. Tora magiramu makumi matatu eviburnum berries, dururira hafu litita emvura, isa pamoto, rega ibike. Shingairira maawa maviri. Ichi chinwiwa chinofanira kunwiwa mangwanani uye manheru, mamirilita zana rimwe nerimwe. Rowan tii ine zvakafanana zvivakwa.Iko kushandiswa kwevanhu vane yakaderera BP kunopesana.
  • Mukurapa kwekushomeka kwevhitamini, mushonga unokosha ndewe coniferous muto. Kuti uigadzirire, unofanirwa kutora coniferous kana paini tsono, cheka kuita zvidimbu zvidiki. Vawedzere kumvura (panofanirwa kuve nekaviri mvura). Pfeka moto wakadzika, mushure mekuvira, siya kwemaminitsi makumi matatu. Sefa, inwa mukati mezuva rose.
  • Tora 1 zai, paradzanisa zai kubva kune iyo yolk, wedzera kaimu kemoni kana orenji muto uye gumi nemashanu magiramu euchi kune iyo yolk. Yakagamuchirwa kuti idye mangwanani pane kudya kwemangwanani.
  • Tora zvakaenzana zvakaenzana (1 kusvika 1 kusvika 1) gorosi, bhari, oatmeal. Gaya mumugayo wekofi kana tafura mumatope, dururira mvura inopisa (ye 1 punipuni yemusanganiswa panofanira kuva nemamirilita mazana maviri emvura). Ngazvibike kwemaawa maviri. Sefa kuburikidza cheesecloth. Imwai kana kushaya simba, dzungu, pamwe neuchi.
  • Tora ndimu imwe woiisa mumvura irikufashaira kwemaminetsi mashoma kuti unyorove. Zvitore. Usasvuure ganda racho. Gira kana kupururudza kuburikidza nekukuya nyama. Wedzera mafuta mashoma, 4 mashupuni euchi. Sakanidza zvese zvakanaka kusvikira zvatsetseka. Idya netii.
  • Kwemagirazi mashanu emvura, tora girazi rimwe reoats. Pfeka gasi, gadzira kusvikira jelly remvura. Sefa. Wedzera huwandu hwakaenzana hwemukaka wakabikwa kune inozadza mvura (unogona zvakare kuwedzera mukaka wakasviba). Wedzera magiramu 5 euchi. Inwa yakadaro decoction yemamirita 150-65 katatu pazuva.
  • Tora oats uwedzere katatu mvura yakawanda. Siya kuti usimbise kwemaawa makumi maviri nemana muchitonho chemukati. Kushungurudzika. Chengetedza iyo inokonzeresa infusion munzvimbo inotonhora (kunyanya mufiriji). Warm usati watora, inwa mamirilita makumi mashanu panguva imwe maminetsi makumi maviri usati wadya. Huwandu hwekugamuchira - 24-50.

Chikafu chine njodzi uye chinokuvadza kushomeka kwevhitamini

Chikafu chinonyanya kukuvadza "chisiri kurarama" kana paine avitaminosis, iyo isingangopi mavitamini anobatsira nema microelements, asi zvakare inodzivirira kufanana kwavo nechikafu chakajairika.

Zvigadzirwa zvakadaro zvinosanganisira:

  • zvinwiwa zvinodhaka;
  • machipisi, matsotsi;
  • chikafu chekutenga;
  • sausage, kwete masoseji ekugadzirira;
  • chikafu chemumagaba;
  • mayonnaise uye zvidyiwa zvakasiyana zvezvitoro;
  • zvigadzirwa zvine "E" coding;
  • majarini, zvinopararira, zvigadzirwa zvemukaka uye nyama yenhengo, uye zvimwe zvekudya zvine mafuta ekutengesa.

Chenjerera!

Iwo manejimendi haatarisiri chero kuyedza kwekushandisa ruzivo rwunopihwa, uye haivimbise kuti harukuvadze iwe pachezvako. Izvo zvinhu hazvigone kushandiswa kupa mushonga uye kugadzirisa chirwere. Nguva dzose bvunza chiremba wako wezvechiremba!

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