Mavhitamini evarume - marudzi, mabhenefiti, masosi, kuwedzera

Munhu wose anobvumirana kuti miviri yevarume nevakadzi yakasiyana. Vane zvido zvakasiyana uye zvinoda mazinga akasiyana ezvokudya. Uyezve, metabolic uye mararamiro zvinodiwa nemuviri zvinoshanduka nezera. Nokudaro, mavitamini nemaminerari inzvimbo isingafaniri kufuratirwa. Ndeapi mavhitamini anofanira kutorwa nevarume?

Mavhitamini evarume - vhitamini A

Vitamin A chinhu chinonyungudika nemafuta chinoita basa rakakosha mumuviri. Izvo zvakakosha pakuona kwakanaka uye ganda, uye inosimbisa immune system. Kune varume, zvakakoshawo kune chimwe chikonzero, sezvo ichidzivirira kenza yeprostate uye inobatsira kuchengetedza hutano hwakanaka hwekubereka. Uyezve, iyo antioxidant zvinhu muvhitamini A inobatsira kutsvedza ganda.

Kushaikwa kwevhitamini A kunogona kutungamira kumatambudziko akakomba ehutano sehupofu. Kushaikwa kweVitamin A kunowedzerawo hukasha nenjodzi yekufa nezvirwere zvakaita segwirikwiti nemanyoka. Zviratidzo zvishoma zvakakomba zvekushomeka kwevhitamini A zvinosanganisira matambudziko eganda akadai se hyperkeratosis uye mburwa.

Vhitamini A masosi miriwo yemashizha egirinhi, broccoli, makarotsi, mango, chizi, salmon, uye mukaka. Zvinofungidzirwa kuti zuva nezuva zvinodiwa vhitamini A panyaya varume 900 µg.

Onawo: Immune system inoshanda sei?

Mavhitamini evarume - vitamini B9

Vitamin B9 inozivikanwawo sefolic acid, kunyangwe ichinyanya kukosha kuvakadzi, kuvepo kwayo mukudya kwakakoshawo kune varume. Izvi zvinodaro nekuti vhitamini B9 yakakosha pakuvandudzwa kwemhando yesperm, zvinoreva kuti inoita basa rakakosha mukuzvara. Mukuwedzera, inovandudza hutano hwemwoyo nevhudzi, uye inobatsira kune zvimwe zvirwere zvepfungwa zvakadai sekuora mwoyo.

Zvimwe zvezviratidzo zvekushaya folate muvarume ndezvi: kushaya simba, kutadza kufema uye kunzwa kupera simba, ganda rakacheneruka, kutemwa nemusoro, palpitations, kupera uremu uye kurasikirwa nechido, tinnitus, shanduko yekuravira, manyoka, kurira, tsandanyama. utera .

Vitamin B9 inogona kuwanikwa muzvigadzirwa zvakaita senzungu, bhinzi, sipinachi uye asparagus. Zvinofungidzirwa kuti zvinodiwa zvezuva nezuva zvevhitamini B9 zvinoenderana nezera uye mune yevarume vakuru zvinosvika 400 µg.

Onawo: Kana kufema kuri chirwere chakakomba?

Mavhitamini evarume - vitamini B12

Vitamin B12 inoita basa rakakosha mukugadzirwa kwemasero matsvuku eropa, DNA uye tsinga. Kana muviri wemurume usingawani vhitamini B12 yakakwana, zvinetso zvetsinga uye kusagadzikana kweropa zvinogona kuitika. Muchiono, rudzi urwu rwedambudziko harifaniri kuitika sezvo varume vanowanzodya yakakwana yevhitamini B12 zuva rega rega, asi kazhinji vane matambudziko nekutora kwayo kwakakodzera nekuda kwemushonga (mishonga yekudzikisa ropa uye kurwisa chirwere cheshuga inogona kukanganisa metabolism yevhitamini. B12).

Kushaikwa kweVitamin B12, kune rumwe rutivi, kunogona kukonzera matambudziko nepakati tsinga sisitimu, kuneta, kuonda, uye neurological matambudziko akadai sedementia, kurasikirwa kwendangariro, kuvhiringidzika, uye kuenzanisa matambudziko.

Zvitubu zvevhitamini B12 salmon, clams, trout, tuna, nyama yemombe uye gwayana, yogati, uye chizi. Zvinofungidzirwa kuti zuva nezuva zvinodiwa vhitamini B12 varume vakuru 250 µg.

Mavhitamini evarume - vitamini C

Vitamin C, inozivikanwawo se ascorbic acid, chimwe chikafu chakakosha. Nekuda kweiyo antioxidant zvimiro, inodzivirira muviri kubva kune oxidative kusagadzikana uye inotsigira kugadziriswa kwetishu pamwe nekukura kwebhonzo nekugadzirisa. Yakakosha kuvarume nekuti inobatsira padambudziko reprostate, izvo zvinogona kukonzera matambudziko neweti. Vitamin C inobatsira mukuumbwa kwe collagen, inova antioxidant. Collagen, zvakare, inobatsira kugadzirisa ganda uye kuita kuti rirambe rakapfava. Mukuwedzera, vhitamini C inobatsira kudzikamisa BP uye kudzivirira matambudziko emwoyo. Inobatsirawo mukutorwa kwesimbi uye nokudaro inobatsira kudzivirira kushomeka kwesimbi.

Kushaikwa kweVitamin C hakuwanzo, asi kunogona kuitika nekudya kunorambidzwa kunopa isingasviki 10 mg yevhitamini iyi pazuva kwemwedzi kana kupfuura. Muchiitiko chekushayikwa kwakakomba kwevhitamini C, tinotaura nezvezvinonzi scurvy. Inogona kukonzera kuneta, kuora mwoyo, kurwadziwa kwemajoini, uye kubuda ropa, uye inowanzoitika kune vanhu vasina kudya zvakakwana vhitamini C kwemwedzi mitatu. Zvisinei, zviratidzo zvinonyanya kuzivikanwa zvekushaikwa kwevhitamini C zvinosanganisira kushaya simba, kushatirwa, kurwadziwa kwemhasuru uye majoini, kubuda ropa mumhino, bhuruu kana dzvuku makwapa pa cuticles, kuputika nyore, uye kunonoka kuporesa ronda.

Vitamin C inonyungudika mumvura uye inowanikwa mumichero nemiriwo yakawanda, kusanganisira maranjisi, sitiroberi, kiwi, mhiripiri, broccoli, kare, sipinashi, uye mbatatisi. Zvinofungidzirwa kuti zuva nezuva zvinodiwa kuti vhitamini C varume vakuru 100 MG (kusvika 1000 MG panguva utachiona uye kushaya simba).

Mavhitamini evarume - vitamini D.

Iyo vhitamini inonyanya kukosha kune varume sezvo inobata basa rinokosha mukugadzirwa kwe testosterone, iyo inoderera nezera. Low testosterone mazinga, anokonzera kuneta, anoderedza libido, anoderedza metabolism uye anoita kuti tive nehanya nezvinetso zvakasiyana-siyana zvehutano. Zvechokwadi, izvi hazvisi zvose zvinobatsira zvevhitamini D, iyo inotsigirawo utano hwemwoyo uye mapfupa akasimba, inoderedza ngozi yeimwe kenza uye inodzivirira chirwere cheshuga, icho chakakosha kuvarume vakwegura. Vitamin D inogonawo kuita basa mukudzivirira uye kurapwa kweBP, kusashivirira kweglucose uye multiple sclerosis.

Kushaikwa kweVitamin D kunozviratidza sekurwadziwa kwepfupa uye kushaya simba kwetsandanyama. Zvimwe zviratidzo zvakakomba zvekushaikwa kwechikafu ichi kuwedzera njodzi yekufa kubva kuchirwere chemoyo, kusaziva zvakanaka kwevakwegura, uye gomarara.

Vitamin D inowanzoitika muhove dzine mafuta (senge sardines kana salmon). Inogonawo kudyiwa nekudya zvigadzirwa zvakapfumiswa nazvo, kureva mukaka, zvigadzirwa zvemukaka uye zviyo. Ganda redu rinogona kuburitsa vhitamini D pacharo kubva kuchiedza chezuva, saka hatifanirwe kudzivirira zuva zvachose. Zvinofungidzirwa kuti zuva nezuva zvinodiwa vhitamini D kubva 800 kusvika 2000 IU, zvichienderana nezera.

Onawo: Zuva rakakupisa? Usaita izvi nokuda kwechikonzero chipi nechipi. Zvichatowedzera kuipa!

Mavhitamini evarume - vitamini K.

Vitamin K yakakosha pakuvaka nekuchengetedza mapfupa, kudzivirira chirwere chemoyo, uye kugwamba kweropa. Kushaikwa kweVitamin K hakuwanzo muvanhu vakuru, asi kana tine matambudziko emudumbu, chirwere chechiropa, kana kutora mimwe mishonga yemishonga, tinogona kunge tiri panjodzi.

Kushaikwa kunotungamirira kukushaya ropa kuvhara uye kubuda ropa kunogona kuitika kune dzimwe nzvimbo kunze kwekuchekwa kana ronda nzvimbo. Kubuda ropa kunogonawo kuonekwa kana mumwe munhu akapwanya nyore nyore, akaita magwamba eropa madiki pasi penzwara dzake, kana kuti akatora chituru chinoratidzika sechitema chakasviba (chinenge tara) uye chine ropa.

Vitamin K inowanikwa mumiriwo yegirinhi yakadai semakabheji, broccoli uye sipinachi, pamwe nehove nemazai. Zvinofungidzirwa kuti zuva nezuva zvinodiwa zvevhitamini K kune varume vakuru ndeye 65 μg.

Potassium yevarume

Chimwe chinhu chisingafanirwe kushaikwa mukudya kwevarume i potassium. Inokanganisa hutano hwekutenderera kweropa, mapfupa uye metabolism. Inogona kudzikamisa BP, kubatsira kugaya, uye kudzivirira tsandanyama spasms, izvo varume vazhinji vanonetseka nazvo, kunyanya kana vari kutora mishonga yeBP, chirwere cheshuga, kana coronary artery chirwere.

Kushaikwa kwePotassium kunokonzera njodzi yeitsvo, sitiroko uye hypokalemia. Mamiriro ekupedzisira ane ngozi zvikuru nokuti mu hypokalemia, mazinga e potassium muropa akaderera, zvichiita kuti mhasuru dzemhasuru, kushaya simba uye, mune dzimwe nguva, kuoma mitezo. Ehe, potassium yakakwira zvakare ine njodzi kuhutano hwako sezvo ichigona kukonzera kurwisa kwemoyo uye kunyange rufu.

Potassium inogona kuwanikwa muhowa, bhinzi, mbambaira, prunes, mabhanana, avocado, salmon, tuna, nyama yemombe nemukaka. Zuva nezuva potassium inodiwa kune varume vakuru inofungidzirwa pa 4700 mg.

Onawo: Nzira dzechibvumirano. Mhando, zvikonzero, mishonga yemusha yemasumbu

Simbi yevarume

Iron inodiwa nemuviri kugadzira hemoglobin. Izvi zvakakosha nekuti hemoglobin iri mumasero matsvuku eropa inotakura okisijeni kubva mumapapu kuenda kunhengo dzese dzemuviri. Ichi ndicho chikonzero kushaya iron kuchikonzera kuneta, dzungu, ganda rakachenuruka, uye musoro. Sezvineiwo, varume vanowanzochengeta simbi yakawanda mumuviri wavo kupfuura vakadzi, ndosaka kushomeka kwesimbi kusinganyanyi kuwanda muvarume.

Kunobva simbi ndeye offal, miriwo yakasvibira, matomatisi, mbatatisi, nzungu, bhinzi, nyemba, pamwe nechokoreti. Zuva nezuva iron inodiwa kuvarume vakuru inofungidzirwa kuva 20 µg.

Bor kuvarume

Chimwe chinhu chakakosha mukudya kwevarume iboron. Inobatsira muviri kugadzira mapfupa akasimba uye ane hutano. Migumisiro yaro pahutano hwemapfupa ndiyo inokosha pakuderedza matambudziko emajoini. Yakawanikwa zvakare kubatsira kurapa osteoarthritis. Tsandanyama tsandanyama zvakare inotsamira pane ine hutano dose yeboron. Kune varume, zvisinei, boron inobata basa rinokosha sezvo inobatanidzwa mukugadzirwa kweestradiol uye testosterone. Inokubatsira kutora zvicherwa uye zvinovaka muviri, izvo zvinoita basa rakakosha muhutano hwepabonde.

Iko hakuna data chaiyo pamusoro pekushaikwa kwe boron. Zvinotendwa kuti kushomeka kwechinhu ichi kunogona kukanganisa kushanda kwehuropi nekuderedza kusvinura kwepfungwa uye kukanganisa mabasa ehuropi. Kudya kwakaderera kweboron kunoratidzikawo kudzikisa plasma uye serum calcium mazinga uye kuwedzera serum calcitonin uye osteocalcin mazinga muvarume nevakadzi, izvo zvinogona kukanganisa mapfupa emamineral density.

Boron inogona kuwanikwa mumaprunes nemaapricots, mazambiringa akaomeswa, avocado, maapuro, bhinzi dzakaomeswa, mukaka uye mbatatisi. Izvo zvinodiwa zvezuva nezuva zve boron kune varume vakuru zvinofungidzirwa kuva 20 mg.

Omega-3 fatty acids kune varume

Omega-3 fatty acids inoderedza triglycerides, inoderedza BP uye inoita kuti mwoyo urambe uchirova zvakanaka. Ichi chikamu chinonyanya kukosha kune varume vane makore anopfuura makumi matatu sezvo mwoyo yavo uye hutano huri panjodzi. Zvakare, omega-30 fatty acids inotsigirawo basa rehuropi, kudzivirira zvirwere zvakaita sedementia uye kurasikirwa kwendangariro.

Omega-3 fatty acids zvakare inzira yekudzikisa njodzi yechirwere chemoyo uye kuderedza mukana we metabolic syndrome. Omega-3 fatty acids inobatsirawo kuderedza kuzvimba uye kurwadziwa kwemajoini, uye kana yakasanganiswa necalcium uye manheru primrose oiri, inowedzera kuwanda kwemapfupa uye kudzivirira osteoporosis, kunyangwe kune vakwegura.

Kushaikwa kwechikafu ichi mukudya kunokonzera matambudziko neganda, bvudzi nezvipikiri (ganda rakaoma, bvudzi rinoputika, uye mbambo dzakatetepa, dzakatetepa uye dzichitsemuka), mapundu, dandruff, kuneta uye kunetseka kurara, matambudziko nekufungisisa. , kurwadziwa pamwe chete uye makumbo emakumbo. , allergy zviratidzo uye zvinetso zvemwoyo.

Ehe, omega-3 fatty acids inogona kuwanikwa mumhando zhinji dzehove (semuenzaniso sardines, salmon, tuna uye mackerel), asiwo mune linseed, chia mhodzi, walnuts, kare kana mafuta emiriwo (rapeseed mafuta, linseed mafuta nemafuta) . soya). Zvinofungidzirwa kuti varume vane hutano vanofanira kudya inenge 1000 mg ye omega-3 fatty acids pazuva.

Onawo: Makumbo emakumbo usiku anokuchengetedza iwe? Heano mimwe mishonga yemumba inoshanda

Zinc yevarume

Kune varume, zinc inhengo yakakoshawo, iyo inobata basa mukuparadzaniswa kwesero uye kukura, pamwe neDNA synthesis. Inotsigirawo kupora kwemaronda uye hutano hwese hwemasoja emuviri. Uyezve, zinc inobatsira kugadzirisa testosterone uye imwe hormone yepabonde, kureva prolactin, nekuda kweiyo zinc ine simba rakasimba pakuita zvepabonde kwevarume.

Kushaikwa kweZinc kunoonekwa neziso rakashama. Murume achaita seanorwara, izvo zvinokonzerwa nezviratidzo zvekushayikwa kwechinhu ichi, zvakadai sekurasikirwa kwebvudzi, kurasikirwa kwekunzwa kwekunhuhwirira uye kuravira, kushanduka kweganda, kuporesa ronda rinononoka uye zvirwere zvinowanzoitika.

Kunyange zvazvo zinc inogona kuwanikwa kubva kumiti, zvichave zvakaoma kuti muviri uishandise. Sezvineiwo, zinc inogonawo kuwanikwa muzvikafu zvakaita semombe, oyster uye nyama yenguruve. Inogonawo kuwanikwa mucashews, almonds, uye chickpeas. Zvinofungidzirwa kuti zuva nezuva zinc zvinodiwa varume vanofanira kuva 11 MG.

Selenium kune varume

Selenium chimwe chinhu chakakosha kuvarume sezvo yakaratidza mabhenefiti ekuzvara kwemurume zvese kana ikatorwa yega uye pamwe chete nezvimwe zvinovaka muviri. Mune imwe ongororo yakabudiswa muExperimental Techniques muUrology & Nephrology muna 2017, varume vasina mbereko vakanyorerwa 50 micrograms yeselenium kamwe pazuva kwemwedzi mitatu. Nekuda kweizvozvo, mazinga e testosterone uye sperm count yakawedzera, pamwe nekufamba kwavo, simba uye morphology. Mune zvidzidzo apo varume vasina mbereko vakatora selenium pamwe chete nevhitamini E, A, kana C, huwandu hweserume hwakawedzera.

Low selenium mazinga akabatana nechirwere chemoyo, rheumatoid arthritis, kushaya mbereko kwemurume, kushushikana uye kusagadzikana. Zvidzidzo zvakaratidza kuti yakakwana selenium mazinga anogona kushanda mukuderedza kuitika kwe bowel, mapapu, chiropa uye kenza yeprostate, zvichiita kuti ive mineral inobatsira zvakanyanya.

Selenium inogona kuwanikwa mugariki neBrazil nzungu. Zvinofungidzirwa kuti zuva nezuva selenium inodiwa kuvarume inofanira kuva 55 µg.

Magnesium kune varume

Magnesium ndeimwe yemaminerari akawandisa mumuviri wemunhu. Kubva pakusangana kwemasuru kusvika kuhutano hwemapfupa, inobatanidzwa mune zvakasiyana-siyana. Izvo zvakakosha kune protein synthesis, nerve function, glucose control, uye anopfuura mazana matatu emakemikari maitiro. Kune varume, zvakakosha nekuda kwezvikonzero zvakawanda.

Kutanga, inotsigira kugadzirwa uye kushanda kwe testosterone. Chechipiri, magnesium inoita basa rakakosha mukushandura chikafu chatinodya kuita simba uye chinogona kuvandudza kunaka kwekurara nekutumira masaini anokurudzira huropi nemamhasuru kuzorora. Chekupedzisira, uye chechitatu, magnesium chinhu chakakosha chekudya chemoyo uye chinogona kutorwa kwenguva refu kutsigira hutano hwemoyo kushanda. Iyi pfundo rokupedzisira rinotokosha zvikuru kana tikaziva kuti kuitika kwehosha yemwoyo yakakwirira muvarume kupfuura muvakadzi.

Kushaikwa kweMagnesium kunogona kukonzera matambudziko ehutano anosanganisira kukwira kweropa uye chirwere chemoyo, chirwere cheshuga, osteoporosis, uye migraine misoro. Zviratidzo zvekushaya magnesium zvinosanganisira kurasikirwa nechido, kusvotwa uye kurutsa, kuneta, pfari, kurira, tsandanyama spasms, hyperactivity, kurara, uye kusagadzikana kwemwoyo rhythms.

Maarumondi, bhinzi nhema, nzungu, mhodzi, mabhanana, uye mashizha ane mashizha anogona kuva manyuko makuru e magnesium. Zvinofungidzirwa kuti zuva nezuva magnesium zvinodiwa varume vanofanira kuva pakati 400 uye 420 MG.

Calcium yevarume

Chigadzirwa chacho chinonyanya kukosha kune varume vakuru. Muviri unoda calcium kuchengetedza mapfupa nemamhasuru zvine hutano. Kusave necalcium yakakwana muhuduku kunogona kukonzera osteoporosis gare gare muupenyu, chirwere umo mapfupa anova asina simba uye anotyoka kana kuputsika nyore nyore. Calcium inobatsira kubata mhasuru mabasa akadai sekuzorora uye kutsikisa.

Dzimwe nguva chiratidzo chekutanga chekushayikwa kwecalcium ndeyekutsemuka kusingatarisirwe kana kurasikirwa kwezino. Kana kuperevedza kwecalcium kwakanyanyisa kana kwakanyanyisa, unogona kunzwa tsandanyama kana makumbo, kurira kana kupisa kunzwa kutenderedza muromo nezvigunwe, kuputika kwechiso uye tic, kugwinha uye kudengenyeka (kurasikirwa kwecalcium kubva mumapfupa kunonzi osteopenia kana iri nyoro. , uye osteoporosis kana ichirema). Zvimwe zviratidzo zvekushaya calcium zvinosanganisira kunetseka kumedza, kupera simba, kutsamwa, kuderera kweropa, kuputika kwematumbo, kurwadziwa kumusana kana muhudyu, uye kuputsika kwekumanikidzwa.

Matsime akanaka ecalcium akaderera-mafuta uye asina-mafuta emukaka zvigadzirwa semukaka, yogati, uye chizi. Calcium inogonawo kuwanikwa mumasardine, tofu, soy mukaka, uye miriwo yemashizha yakadai sekare nekare. Zvinofungidzirwa kuti zuva rega rega calcium inoda kuvarume inofanira kubva ku800 mg, asi zvinoenderana nezera.

Iodine yevarume

Iodine mumuviri inoshandiswa kudzora mahormone, kunyanya mahormone ethyroid (kunyanya T3 uye T4 mahormone anobatsira kudzora kuti unopisa makoriyori zvakadii). Izvi zvinoreva kuti inoita basa rakakosha mukudzora metabolism yako. Inotsigirawo hutano hwemasoja emuviri. Kana huwandu hweiodine mumuviri husina kukwana, tinogona kuita matambudziko ethyroid, izvo zvinogona kukonzera uremu kana goiter isingataridzike.

Iodine inogona kuwanikwa kubva kune dzakawanda zvegungwa, gungwa, yogati, uye mukaka. Iodine inogonawo kuwanikwa kubva kune iodized tafura munyu. Zvinofungidzirwa kuti zuva nezuva calcium inodiwa inofanira kuva pakati pe150 ne300 µg.

Onawo: Mahomoni ethyroid anoshanda sei?

Mavhitamini varume - zvimwe zvinhu

Kunyange zvazvo, chaizvoizvo, creatine haisi vhitamini kana mineral, asi amino acid, inokosha zvikuru kune varume. Zvinongoitika zvoga mumasero etsandanyama. Basa rekugadzira nderekuwedzera simba rekugadzira simba, iro rinozopedzisira rawedzera chiyero chekukura kwemhasuru. Creatine inogona kuwanikwa munyama tsvuku nehove. Zvinofungidzirwa kuti zuva nezuva chinodiwa che creatine chinongova 5g pazuva, asi isu tingangoda yakawanda kana tikadzidzisa nesimba. Ipapo zvichave zvakare nyore kutora mukana we creatine supplements.

Chimwe chigadziro chinogona kunge chichifarira kuvarume is saw palmetto. Imhando yemuchindwe kubva kuUnited States, Europe neAfrica. Saw palmetto inowanzoshandiswa mukuwedzera kuvandudza hutano hweprostate, kuenzanisa mazinga ehomoni, uye kudzivirira kurasikirwa kwebvudzi muvarume. Mukuwedzera, inosanganiswa nehuwandu hwezvimwe zvikomborero, kusanganisira kuderedza kuzvimba uye kuvandudzwa kwekuita weti. Saw palmetto muchero wemuchero chinhu chezvigadziriso zvakawanda zvinowanikwa muzvitoro.

Mavhitamini evarume - multivitamins

Kunyange zvazvo kushandiswa kwe-multivitamini kunoratidzika kwakanaka patinoona kuti havasi kuvimbisa, kunyanya kana iwe uchiziva kuti isu hatisi kusangana nezvose zvinovaka muviri zvinodiwa nemuviri wedu kuburikidza nekudya chete, tsvakurudzo yekubudirira kwavo inosanganiswa. Zvinoenderana nemhedzisiro yeongororo ye2017 yakaburitswa muNutrition Journal, pane mukana mudiki wekuti multivitamins inogona kukuvadza vanhu vane hutano.

Chiremba, kana akaonekwa kuti ane kushayikwa kwechimwe chinhu chinovaka muviri, anowanzokurudzira kutora vhitamini imwe chete panzvimbo ye multivitamin, sezvo multivitamin ichange iine zvimwe zvinovaka muviri izvo murwere angasada. Inofanirawo kuyeukwa kuti multivitamini haina kuitirwa kutsiva kudya kwakaringana, uye inotarisirwa kune vanhu vasingakwanisi kuzadzisa zvido zvavo zvekudya nekudya chete. Kushandisa multivitamin hakusi nguva dzose kudiwa.

Onawo: Multivitamin inoshanda sei uye inoshanda here?