Wonke umntu uyazi malunga nobukho bemihla ngemihla yamavithamini, oogqirha ababalalisayo. Kodwa kuphela ngesingqisho sesimiso sokuphila kunye nesondlo somntu kunzima kakhulu ukugcina le ngqikelela. Ekubeni iivithamini zibandakanyeka kwiimpembelelo ezibalulekileyo zamakhemikhali, ukungabikho okanye ukungaphezulu kwazo kunomonakalo emzimbeni. Xa sele wazi ulwazi oluqhelekileyo kwiivithamini , ukwandisa amathuba akho okugcina impilo kwizinga eliphezulu.
Umgangatho wemihla ngemihla yamavithamini kubantu: i-vitamin C
Ndiyabulela ku-vitamin C, umzimba uvelisa i-collagen, exhasa ulutsha kunye nokunyaniseka kwesikhumba kunye nezicubu. Kubalulekile kwimigudu yegazi kunye nemigulent, kwaye kufuneka ithathwe rhoqo, njengoko ibhujiswe kwiinkxalabo, i-toxins kunye noxinzelelo lwentlungu. Ngenxa yokungabikho kwale vithamini, ukukhula kwemisipha kuvalwe. Umgangatho wemihla ngemihla ngu-70 mg.
I-Ascorbic acid inokufumaneka lula ngokutya, ukuba iqulethwe ekudleni kwama-citrus, amajikijolo, i-bell pepper, isipinashi, i-kiwi.
Umgangatho wemihla ngemihla yamavithamini kunye neemaminerali: ii-vithamini B
Oku kubandakanya iivithamini B1 (ezifunekayo kwimpilo yesiseko senzwa, intliziyo kunye nesibindi - 1.7 mg ngosuku), i-B2 (yokwakhiwa kwamaseli amatsha-2 mg), i-B3 (yokugaya i-20 mg), i-B5 (i-metabolism eqhelekileyo ye-5 mg ), B6 (ukukhusela kunye no-CNS - 2 mg). Kwakhona eli qela libandakanya i-vitamin B8 (yesibindi-500 mg), i-B9 (yokwakhiwa kwamatyeli-protein angu-400 μg), i-B12 (yomnatha wethambo - 3 μg).
Iithamini ze-B zingatholakala kwi-buckwheat, imvubelo, iisuthi, iimbotyi, amaqanda, isibindi, inyama, inkukhu, ushizi, ivenkile zaselwandle.
Ukutya rhoqo nge-vitamin A
Le ngenye yezona iivithamini ezibalulekileyo kubasetyhini, kuba lenza ulusu luguguze kwaye ludle, luthintele inkqubo yokuguga kwaye lugcina impilo yamehlo. Ukuze kuqinisekiswe ukuba umzimba awuhlupheki ngenxa yokungabi naso, kunele ukufumana imihla ngemihla kuphela 1 mg.
I-Vitamin A, okanye i-retinol, ifumaneka kunye nokutya okuvela kumaqanda eqanda, ukhilimu, ii-fatty cheeses, isibindi seentlanzi, kunye nazo zonke iziqhamo zase-orange kunye nemifuno - i-apricots, izaqathe, imango, amathanga, njl.
Umgangatho wemihla ngemihla yevithamini zeqela D
Zonke iivithamini zeqela D zithatha inxaxheba kwi-metabolism ye-phosphorus ne- calcium , bancedise ukugaya. Zibaluleke ngokukhethekileyo kwimizimba ekhulayo, kuba ithatha inxaxheba ekudalweni kwamathambo. Ukongezelela, babandakanyeka kwiingcambu zesisu kunye ne-thyroid. Impilo, kuphela 5 μg ngosuku liwanele.
Unokufumana i-vitamin D kwioli yeentlanzi, inhlanzi enamafutha, ibhotela ecocekileyo, i-yolk yolanga. Into ebalulekileyo kakhulu kukuba umzimba wethu unako ukuvelisa le vithamini ngokuzimela phantsi kwefuthe lokukhanya kwelanga. Ngako oko, enye indlela yokuthatha imithi ingaba yilalarium.
Isiqhelo sosuku lwe vithamini K
Yiyo le vithamini ejongene nokuguqulwa kwegazi, kwaye uphawu oluphambili lwentlupheko luphuma ngegazi ngexesha. Impilo, umntu omdala ufuna 120 mg.
I-Vitamin K itholakala ekutya okunjengamantongomane, isipinashi, iklabishi, i-lettuce, nesibindi.
Isiqhelo sosuku lweVitamin E
Ngaphandle kwe-vitamin E, iivithamini zamanye amaqela azifaki, kwaye ngaphandle koko, kuyimfuneko ukulondoloza ulutsha lomzimba, ekubeni kubaluleke kakhulu ukuba zonke izicubu. Nguye okhusela ukufa kweeseli kwaye ikuvumela ukuba uhlale usemtsha kwaye uphilile. 15 mg kuphela okwaneleyo kwimpilo.
I-Vitamin E iyakwazi ukufumana iimveliso zayo ezifana neengqolowa, amaqanda, i-nut, ihlume iiliya kunye neoli.
Isiqhelo sosuku lwe-vitamin H
Le vitamin inegama lesibini - i-biotin, kwaye ithandwa kakhulu kubafazi. Ukusetyenziswa kwayo kuqinisa iinwele kunye nezipikili, kwenza ulusu lube luphilile kwaye lubushelele. Ukongezelela, kuyimfuneko kwimpilo yeembrane ezinqabileyo, kuvimbela i-acne kunye ne-comedones. I-50 μg kuphela yanele.
Unokufumana ngokutya esibusweni, ubisi, amantongomane, imvubelo, iimbotyi kunye nekholifulawa.
Itheyibhile yamavithamini yemihla ngemihla yabasetyhini:
Itheyibhile yemihla ngemihla yamavithamini kumntu omdala:
