Iyo inonyanya kukosha kune hutano munguva yechando mavhitaminzi: A, mavitamini eboka B, pamwe neE, C uye P.
1. Vakawanda vakanzwa kuti munguva yechando zvakakosha kutora vhitamini C, asi vazhinji vanokanganwa nezvazvo "kutonhora kwekutanga kusati kwasvika." Uye kunyangwe "bhiza" dosi revhitamini C richibatsira chaizvo kudzoka patsoka dzako nekukasira, zvinonyanya kunakidza pane kupora nekukurumidza - kusarwara! Izwi rekuti "antioxidant" ndere fashoni mazuva ano, asi nekuda kwechimwe chikonzero dzimwe nguva zvinoita sekunge chinhu chemukati mune zvimwe zvinoshamisa uye zvinodhura michero nemiriwo. Asi kwete, vhitamini C zvakare ine simba antioxidant, haina kuipa kupfuura vamwe, uye zvakare immunomodulator: inodzivirira kutonhora uye kuchembera kwemuviri kusati kwasvika. Saka zviri pachena, zvinozivikanwa - uye zvinobudirira!
KWAUNOWANIKWA:
Kutora mazamu ekumashure evhitamini C mumapiritsi kana lozenges zuva nezuva (kazhinji 75-90 mg inokurudzirwa) inowanzoitika, asi 100% mazano akarurama echando chose! Kana nokuda kwechimwe chikonzero iwe "unopesana nemapiritsi" - hapana munhu anonetseka kunwa rose muhudyu zuva nezuva kana kungodya michero mitsva nemiriwo yakapfuma muvhitamini iyi.
1. Rosehip (yakaoma) - 1200 mg;
2. Pepper inotapira (tsvuku), yakachena - 470 mg;
3. Brussels inomera (itsva) - 120 mg;
4. Dill, cheremsha (greens) - 100 mg;
5. Kiwi (muchero mutsva, pulp) - 71-92 mg.
Nzvimbo inozivikanwa yevhitamini C, maranjisi ane anenge 60 mg yevhitamini pa100 g yechigadzirwa. Kwete zvakanyanya, asi zviri nyore kuverenga kuti 200 g yemaranjisi pazuva kupfuura inosangana nezvinodiwa zvezuva nezuva zvemunhu mukuru kune iyi yakakosha vhitamini! Zviri nyore, zvinokurumidza, uye unogona kuzvitenga.
Vitamin C inowanikwawo mazuva ano muchimiro chemapiritsi kana chewable lozenges, asi yakawanikwa kwete "kubva ku test tube", asi kubva mumichero nemiriwo.
2. Mavhitaminzi eboka B rubatsiro kwete chete kubva "kutonhora" pamiromo, asiwo kuva nemigumisiro inobatsira pamagetsi emagetsi uye maitiro emagetsi, kuchengetedza simba revarume mumamiriro ezvinhu akanaka, uye anonyanya kukosha munguva yechando - nokuti. kudzivirira dzihwa! Nokuda kweizvi, mavhitamini B anogona kunzi yechipiri inonyanya kukosha mushure mevhitamini C. Mukuwedzera - kunyange ichi chiri chokwadi chakareba uye chinozivikanwa zvikuru - isu hatisi kukanganwa kuti vitamini B12 inonyanya kukosha kune vegans uye vegetarians kuchengetedza utano hweropa.
KWAUNOWANIKWA:
Zvekuwedzera zvine mavhitamini B zviri nyore kuwana, zvese "holesale neretail", kureva vese vari vega uye seboka. Mavhitamini B1, B6, B9 (pamwe nePP, C uye zvimwe zvinhu zvinobatsira) anowanikwa mune walnuts, iyo inojairwa ndeye 3 yakazara walnuts pazuva kune munhu mukuru (zviri nani kutenga isina kupepetwa, muhombodo: yakachengeteka uye nezvimwe. hutsanana). Ginger haingori nevhitamini B9 chete, asiwo inodziya munguva yechando: unogona kutenga mudzi mutsva uye wozora muzvinwiwa (isina doro mulled waini, tii, ginger ine ndimu, nezvimwewo), pamwe nekuwedzera kune chikafu (kune. Somuenzaniso, mundiro dzakadai se "sabzhi" uye "curry").
3. Kubva pakushambadzira kwemazuva ano, munhu anogona kugumisa zvisiri izvo kuti vitamini E (tocopherol) inobatsira zvakananga paganda, tk. zvinonzi “zvinoita kuti asachembera” zvichingodaro zvichingodaro. Izvi hazvisi kure nechokwadi, asi chinhu chikuru kuziva munguva yechando ndechokuti vhitamini E inodzivirira muviri wose kubva kunotonhora uye zvirwere! Izvi zvinokonzerwa neiyo antioxidant effect pamasero membranes: inovandudza kutorwa kweokisijeni nemasero, inoita kuti masero "afeme" zviri nani.
1. Maamondi - 24.6 mg;
2. Hazelnut * - 24 mg;
3. Nzungu* – 10.1 mg;
4. Pistachios * - 6 mg;
5. Cashew * - 5.6 mg.
*Nzungu (kunze kwemaarumondi) inogona kunyikwa kwehusiku humwe kuti itore zvirinani uye yobva yagayiwa kuita paste ine blender. Inogona kuwedzerwa kune smoothies!
Nenzira, hove nehove dzine zvakawanda zvishoma (pasi pe2 mg100 g) huwandu hwevhitamini E pane nzungu.
4. vhitamini P (inonziwo "rutin", kana kutumidzwa nezita rinowanzozivikanwa rokuti "bioflavonoids") - inobatsirawo zvikuru, uye inobatanidzwawo mukuita kwe oxidation uye kuderedza masero. Zvakare, kana uchiwanzobuda ropa mumhino munguva yechando, kugarotora madhosi akajairika evhitamini P ndiyo mhinduro kwayo kune dambudziko risingafadzi iri.
1. Zvibereko zvitsva zvecitrus (kunyanya mutsvuku wepeel uye zvikamu zve interlobular. Pane humwe uchapupu hunoratidza kuti citrus peel, asi muenzi anofanira kuyeukawo kuti michero inowanzobatwa nemakemikari ane chepfu panguva yekuchengetedza!);
2. Blueberries, raspberries, blackberries, blackcurrants, cherries, chokeberries (majiroji munguva yechando anofanira kutorwa akaomeswa, kana kuti "shock industry" kutonhora. Zvinosuruvarisa, kunyange neimba ye "imba" inotonhora, vitamini P inorasika zvachose kubva kune majiroji);
3. Rosehip decoction;
4. Green tea (uye kofi chaiyo);
5. Green leaf lettuce.
Huwandu chaihwo hwevhitamini P dzimwe nguva hunonetsa kumisikidza, uye hunhu hwayo hauna kugadzwa zviri pamutemo (kunyangwe zvichitendwa kuti pane imwe nzvimbo muhuwandu hwe25-50 mg muhukuru kune munhu mukuru).
Kubva pamiriwo, kune yakawanda yevhitamini P mukabichi, tomate uye parsley. Uye zvakare huwandu hwakakosha huri mubhakkwheat (zviri nani kushandisa girini "chikafu mbishi" - ingonyura mumvura kwehusiku hwose). Munguva yekurapa kwekupisa, chikamu chakakosha chevhitamini P chakarasika, saka "chine hushamwari" kune chikafu mbishi, uye kune avo vanodya michero mitsva, kusanganisira. citrus.
Sezvawakatonzwisisa kubva munyaya iyi, munguva yechando zvakakosha kwete kungopfeka zvakanaka uye kunwa mvura inodziya, infusions yemishonga, yakasimuka mahudyu uye inopisa (asi kwete yakasimba!) Zvinwiwa, asiwo kudya zvokudya zvakapfuma muvhithamini. Uye izvi hazvisi zvakabikwa mbatatisi mupunga miriwo, asi kazhinji - zvakafanana nemichero yedu yatinofarira mitsva, miriwo nemiriwo. Iva nehutano!