mavhitamini
Vitamin A inowanikwa mumukaka, bota, chizi, yogati uye kirimu. Beta-carotene inowanikwa mumakarotsi, zucchini, nhanga, mbatatisi, rima mashizha mashizha (spinach uye broccoli), mhiripiri tsvuku, matomatisi, uye michero yero yakadai seapricots, mango, uye mapichisi.
Vitamin B1, thiamine, inowanikwa mupunga webrown, chingwa chehupfu, hupfu hwakasimbiswa, zviyo zvemangwanani zvakasimbiswa, nzungu, mbatatisi, uye mbiriso.
Vitamin B2, riboflavin, inowanikwa mumukaka uye zvigadzirwa zvemukaka, zviyo, chingwa chakazara, mupunga, mbiriso yakatorwa, miriwo yemashizha egirinhi (broccoli uye sipinachi), howa, uye tii.
Vitamin B3, niacin, inowanikwa muzviyo zvese nezviyo zvakasimbiswa, chibage, hupfu hwakasimbiswa, yeast extract, coffee beans, uye tii.
Vitamin B6, pyridoxine, inowanikwa muzviyo zvese zvakaita semupunga webrown, oatmeal uye chingwa chakazara, zviyo zvakasimbiswa, mbatatisi, mabhanana, nyemba, soya beans, nzungu, legumes, mbiriso, uye tii.
Vhitamini B12, cobalamin, inowanikwa mune zvigadzirwa zvemukaka uye zvakasimbiswa zvirimwa zvekudya zvakaita semukaka wesoya, zviyo zvemangwanani, mbiriso, uye zvinwiwa zvinonwisa mvura.
Folic acid inowanikwa muzviyo, mbatatisi, nyemba, miriwo yemashizha (yakadai sebroccoli), nzungu, yeast extract, uye michero yakaita semaranjisi nemabhanana.
Vitamin C, ascorbic acid, inowanikwa mumichero yecitrus, sitirobheri, guava, currants, muto wemichero, mbatatisi, uye nzungu. Miriwo yakadai semakabheji, cauliflower, broccoli, sipinashi uye mhiripiri yakasvibira ine vhitamini C yakawanda, asi yakawanda yevhitamini inorasika panguva yekuchengetedza nekubika.
Vitamin D inogadzirwa nekuratidzwa nechiedza chezuva uye inowanikwawo muzvigadzirwa zvemukaka uye yakasimbiswa zviyo zvemangwanani nemukaka wesoya.
Vitamin E inowanikwa muzvokudya zvine mafuta akawanda zvakadai sechipisi, mafuta emiriwo - chibage, soya uye sunflower, asi kwete maorivhi, uye zvishoma muzvigadzirwa zvemukaka.
Vitamin K inowanikwa mukare, sipinashi uye broccoli, mafuta emiriwo akadai secanola, soya bean uye muorivhi, asi kwete chibage kana sunflower. Zvishoma zvishoma zvinowanikwa mune zvigadzirwa zvemukaka.
zvicherwa
Calcium inowanikwa mumukaka nemukaka wemukaka (chizi neyoghurt), miriwo yemashizha (asi kwete sipinachi), chingwa uye chikafu chine hupfu chena kana shava, nzungu, mhodzi dzesame, tofu, legumes, zvinwiwa zvesoya zvakasimbiswa, uye tap yakaoma uye chitubu. mvura. .
Simbi inowanikwa mu legumes, nzungu uye mhodzi, zviyo uye zvingwa zvakagadzirwa neupfu chena yakasimbiswa, zviyo zvemangwanani zvakasimbiswa, hupfu hwesoya, miriwo yemashizha akasvibira, tofu, michero yakaomeswa, uye molasses.
Magnesium inowanikwa mumiriwo yemashizha yakasvibirira, zviyo, nzungu, chingwa, zviyo zvemangwanani, mukaka, cheese, mbatatisi, zvinwiwa zvakadai sekofi nemvura yakaoma. Phosphorus inowanikwa mumukaka nemukaka, chingwa, zviyo zvemangwanani, nzungu, michero, miriwo, uye zvinwiwa.
Potassium inowanikwa mumichero (mabhanana, maapricots, muchero wecitrus, uye muto wemichero), muriwo (mbatatisi, bhiti,) howa, nyemba, chokoreti, mukaka nezvinogadzirwa nemukaka, nzungu, mbiriso, zviyo zvezviyo, uye zvinwiwa zvakaita sekofi. uye zvinwiwa zvemukaka.
Sodium inowanikwa muzvikafu zvakagadziriswa, chikafu chakagadzirirwa, machipisi, makuki, mbiriso, chizi, uye chingwa.
Zinc inowanikwa mumukaka nemukaka, zvingwa uye zviyo, zvigadzirwa zvezviyo, miriwo yemashizha yakasvibirira, nyemba uye mhodzi dzenhanga.