Takakuisira pepa rekunyepa, rakapfava uye rinobatsira! Dhinda kunze uye uisungirire pafiriji. Iyo "Cheat Sheet" inokuratidza nzira yekuwana mavhitamini ese nemaminerari aunoda kubva kune yenguva dzose miriwo chikafu!
Mavhitaminzi mazhinji anozivikanwa nesainzi yemazuva ano, asi gumi nematatu chete ayo anonyanya kukosha kune hutano. Ese anogona kuwanikwa kubva kune chikafu chisina kuuraya:
· Vitamini A (beta-carotene) - zvakakosha pakuona, kudzivirirwa uye ropa. mafuta soluble; ine antioxidant. Zvitubu: Miriwo yakawanda yeorenji-yero-tsvuku, semuenzaniso makarotsi, zucchini, mhiripiri tsvuku, manhanga. Pamwe chete nerima rakasvibirira miriwo uye lettuce mashizha. Zvibereko (zvakare michero yero uye orenji, kunyanya): maranjisi, tangerines, mango, mapichisi, mavise, apricots, papaya, nezvimwe.
· 8 B mavhitaminzi - yakakosha kune hutano hweganda, bvudzi, maziso, tsinga. Kudzivirira zvirwere zvehutano hwemwoyo; mvura inonyungudika. Kunobva: Mukaka, bhinzi, mbatatisi, howa, broccoli, Brussels sprouts, asparagus, nzungu, pizi, avocado, maranjisi, matomatisi, manwiwa, soya beans uye soya zvigadzirwa, sipinachi, beet, turnips, chena uye whole grain bran bread, whole grain cereal. kwekudya kwemangwanani nechingwa, chikafu (“brewer’s”) yeast, gorosi. Vhitamini B12 - cobalamin - haiwaniki mukudya kwezvirimwa muchimiro chinowanikwa kumuviri, uye inofanira kudyiwa sechiwedzera (yega kana nemukaka wesoya wakasimbiswa, zviyo zvemangwanani zvakasimbiswa, nezvimwewo - hazvina kuoma!).
· Vitamini C (ascorbic acid) - imwe yevhitamini "yakakurumbira" munyika. Mvura inonyungudika. Inobatsira muviri kuburitsa collagen, saka yakakosha zvakanyanya pakupora maronda uye nemamiriro eganda uye matishu emuviri wese. Antioxidant. Zvinyorwa: michero mitsva kana muto uchangobva kusvinwa: mazambiringa, chinanazi, orenji, pamwe netsvuku uye girinhi bhero mhiripiri, mablackcurrants, sitirobheri, matomatisi uye domatisi paste, mbishi sipinachi, jaketi mbatatisi, nezvimwe.
· vhitamini D - yakakosha kuhutano hwemapfupa, kuchengetedza hutachiona, kuderedza kuzvimba; inodzivirira kubva kuchirwere cheAlzheimer. Fat soluble. Zvinyorwa: mukaka, zviyo zvakakwana, ultraviolet (kuratidzwa kwezuva muzvipfeko zvakashama).
· Vitamin K - yakakosha kuropa nemidziyo yeropa, inobatsira kutora calcium. Fat soluble. Zvinyorwa: Butter, mukaka wakakwana, sipinashi, kabichi, cauliflower, broccoli, Brossels sprouts, nettles, gorosi bran, nhanga, avocados, kiwi muchero, mabhanana, mafuta omuorivhi, soya uye soy zvigadzirwa, kusanganisira. kunyanya - Japanese soy cheese "", nezvimwewo.
· Vitamini E (tocopherol) - yakakosha kukudzivirira uye hurongwa hwemagetsi, kune maziso, hunodzivirira zvirwere zvemwoyo uye kenza, zvakakosha pahutano hwakanaka hweganda nevhudzi. Antioxidant. Kunobva: Kunyanya pulses, nzungu, mbeu.
Pamusoro pemavhitamini gumi nematatu akakosha, ayo zvese zvave kujeka, zvinotevera inorganic zvinhu zvakakosha zvakanyanya kune hutano:
· Iron: inotora chikamu mukutakurwa kweokisijeni kuenda kumatishu emuviri, mune oxidative maitiro, zvakakosha kuchengetedza muviri muchimiro chakanaka uye kune hutano hwebvudzi. Zvinyorwa, kusanganisira: beet, prunes, sipinashi, mazambiringa akaomeswa.
· potassium - inochengetedza hutano hwakanaka hwemvura, inobatanidzwa mukufambiswa kwemagetsi emagetsi, mukushanda kwakakodzera kwemisungo; inokanganisa acid-base balance, heart function, etc. Zvinyorwa: mabhanana matsva nemichero yecitrus, mbatatisi yakabikwa, oatmeal uye buckwheat porridge, bran yegorosi, nezvimwewo.
· Sodium - anotora chikamu mune akawanda akakosha maitiro emuviri, kusanganisira. kutamiswa kwemvura uye glucose. Zvinyorwa: munyu, chingwa, cheese, miriwo yose.
· Magnesium: inobatanidzwa mukugadzira simba uye mapuroteni metabolism mumuviri. Zvinyorwa: mukaka wemhou, buckwheat, mapira, pizi, bhinzi, watermelon, sipinashi, chero chingwa, nzungu uye tahini halva.
· Calcium: zvakakosha pamapfupa nemazino ane utano. Zvinyorwa: cottage cheese (yakanyanya kugutsikana!), Kirimu yakashapa, cheese, ipapo mamwe mukaka wakaviriswa uye zvigadzirwa zvemukaka, maarmond, sipinashi, sesame.
· Phosphorus: zvakakosha kumapfupa nemeno, nokuda kwekuyerera kwemamwe maitiro anokosha mumasero emuviri. Sources: Brewer's yeast, mukaka uye zvigadzirwa zvemukaka.
· Zinc: zvakakosha pakuumbwa kweropa, kuporesa maronda, kuchengetedza kudya kwakanaka, pamwe chete nehutano hwevarume. Zvinyorwa: gorosi, mhodzi dzenhanga (mhodzi dzenhanga), blueberries, oatmeal, green peas, cocoa, chibage, nzungu, nezvimwewo.
· mhangura - yakakosha kuropa, kunwa kwevhitamini C. Zvinyorwa: makomkomere matsva, nuts, cocoa, rose hips, nezvimwewo.
· Selenium - antioxidant, inodzivirira hurongwa hwemoyo uye inodzivirira kukura kwemaitiro ekuzvimba. Zvinyorwa: gorosi germ, nzungu, oatmeal, buckwheat, gariki, mbiriso yemubiki uye mbiriso yemubiki.
Kune, chokwadika, mamwe mavhitamini akawanda nemaminerari anokosha kuutano. Pane imwe nguva kana imwe, sainzi - uye nayo indasitiri yezvekuwedzera uye superfoods! - "kutorwa" kutanga, ipapo imwe (sezvaive nevhitamini E), ichisimbisa kukosha kwechinhu ichi. Asi zvakakosha kuyeuka kuti, kutanga, zvinhu zvose - uye kunyange mavitamini ane zvicherwa - zvakanaka mukuenzanisa, uye chechipiri, iyo yakanakisisa yezvokudya haisi kemikari, kunyange yemhando yepamusoro, piritsi - asi itsva, organic, yakakura. michero nemiriwo muzuva, kureva kuti pacharo, kudya kwakakwana, kwakasiyana-siyana kwemuriwo!