Mune arsenal yemukadzi wese kune zvakawanda zviso uye zvekuchengetedza muviri zvigadzirwa. Asi kunetseka pamusoro pekunaka kwekunze hakuzounza mhedzisiro inodiwa kana isina kusimbiswa kubva mukati, kureva, kudya chikafu chakapfuma muvhitamini yakakosha kuvakadzi.
Kuti tive nehutano uye hwakanaka, mumwe nomumwe wedu anofanira kuve nechokwadi chokuti mavhithamini mashanu aripo mukudya. Ndezvipi uye zvipi zvigadzirwa zvakapfuma mazviri, akadaro nyanzvi yezvekudzoreredza Sergei Agapkin, mugadziri wechirongwa "Pamusoro pechinhu chakakosha."
Kutaura zvazviri, ivhitamini yehuduku, kunaka uye hutano, nokuti ine simba rakanaka pane basa re epithelial tissue. Epithelial tishu iganda, gastrointestinal turakiti, urinary system, nhengo dzekubereka. Zvidzidzo zvakaratidza kuti kushaikwa kwevhitamini A kunoitika mu40% yevaRussia vanodya zvakajairika. Naizvozvo, zvinodikanwa kuve nechokwadi kuti chikafu chine chikafu chakazara nevhitamini iyi, kureva, chiropa chemombe, zai yolk uye bhotela. Chiropa chemombe chimwe chete chinogona kudyiwa chidimbu chidiki mazuva mana oga oga pasina kushaikwa kwevhitamini A.
Mumuviri, inokanganisa kuumbwa kwe collagen, iyo inoita kuti ganda rive rakasimba uye rinodzivirira kuumbwa kwemakwinya. Kushaikwa kwevhitamini iyi kunoitika munyika yedu, maererano nehuwandu, mu60% yevanhu, kusanganisira muzhizha! Iine vhitamini C mune nhema currants, bhero mhiripiri, rose hudyu uye girinhi. Kushaikwa kweVitamin C kunoitika nekuda kwekuti haina kugadzikana kupisa, saka inoparadzwa panguva yekupisa kupisa kwenguva refu, pamwe nekusangana nemhepo. Ndicho chikonzero iwe uchifanira kuedza kudya chikafu chakapfuma muvhitamini iyi pasina kurapwa kusingakoshi kwekupisa. Semuenzaniso, saladhi yemiriwo yakasvibirira ine hutano hwakanyanya kupfuura miriwo yakafanana, asi yakabikwa.
Kushaikwa kweVitamin D mune imwe fomu kana imwe kunoitika munenge 70-80% yehuwandu. Kugadzirwa kwevhitamini iyi kunoenderana nekuti kangani munhu ari muchiedza chezuva, asi kwete chete. Muvanhu vakuru, vhitamini D synthesis inoderera nekuda kwezvinoitika muitsvo, uye nephrons inoderera nezera. Uye zuva harisi iro rinowanzoshanyirwa munharaunda yedu. Chikafu chakapfuma muvhitamini D, zvese zvakafanana chiropa chemombe, mazai, bota, mbiriso yebiki uye zvigadzirwa zvemukaka.
Inonziwo vhitamini yevechidiki. Vitamin E ine mhedzisiro yakanaka pakuonekwa uye inofanirwa kunge iripo mukudya kwemukadzi wese anoda kuramba ari mudiki uye akanaka kwenguva yakareba sezvinobvira. Iwe unogona kushandisa mhodzi dzegorosi dzakamera, dzimwe mbesa, asi inenge 300% yezvokudya zvezuva nezuva zvevhitamini E inowanikwa mu100 g yemafuta asina kucheneswa sunflower. 30 g yemafuta pazuva inokwana.
Kunyanya, vitamini B6 inowanikwa muhuwandu hwakawanda muzviyo zvisina kucheneswa zvakadai sebhakkwheat, marudzi akasiyana-siyana emarimu, pamwe nemiriwo.
Mune izwi, edza kusiyanisa kudya kwako, tarisa kunaka kwezvigadzirwa, usakanganwa nezve mabhenefiti emiriwo isina kucheneswa uye michero - uye runako rwako ruchagara kwemakore mazhinji.