Munhu wese anoziva nezvekuvapo kwemaitiro ezuva nezuva emavitamini, ayo vanachiremba vakanyatsoverenga kwatiri. Asi chete nerwiyo rwemazuva ano rwehupenyu uye chikafu chevanhu, zvakaoma zvikuru kuchengetedza hutano hwakanaka. Sezvo mavhithamini achibatanidzwa mune zvakakosha zvikuru maitiro emakemikari, kusakosha kana kudarika kwazvo kunokanganisa muviri. Sezvo wava kuziva ruzivo rwemavhitamini , unowedzera mikana yako yekuchengetedza hutano pane imwe nguva yakakwirira.
Chimiro chezuva nezuva chevhithamini kuvanhu: vitamini C
Kuvonga vitamini C, muviri unobereka collagen, iyo inotsigira huduku nekusimba kweganda nemasukisi. Izvo zvakakosha kumidziyo yakasimba yeropa nemigumisi, uye inofanira kutorwa nguva dzose, sezvo ichiparadzwa kubva pamatambudziko, chepfu uye kushungurudzika kwekutya. Nemhaka yekushayikwa kwevhitamini iyi, kukura kwemasimba kunodziviswa. Chimiro chezuva nezuva ndeche 70 mg.
Ascorbic acid inogona kuwanika nyore nyore nechikafu, kana ichibatanidzwa mukudya kwevirumusi, michero, bell pepper, sipinashi, kiwi.
Misi yezuva nezuva yevhithamini nemaminerari: B mavitamini
Izvi zvinosanganisira mavitamini B1 (anodiwa kuhutano hwepakati yenheyo, mwoyo uye chiropa - 1.7 mg pazuva), B2 (pakuvakwa kwemasero matsva - 2 mg), B3 (nokuda kwekudya - 20 mg), B5 ), B6 (nokuda kwekuchengetedzwa kwezvirwere uye CNS - 2 mg). Uyewo boka iri rinosanganisira vitamini B8 (nokuda kwechiropa - 500 mg), B9 (pakuumbwa kwemapuroteni emakemikari - 400 μg), B12 (nokuda kwemafupa - 3 μg).
B mavithamini anogona kuwanikwa kubva mumuchakwa, mbiriso, marimu, nyemba, mazai, chiropa, nyama, huku, chizi, hove.
Zuva nezuva kudya kwevhitamini A
Iyi ndeimwe yevhitamisi inokosha zvikuru yevakadzi, nokuti inoita kuti ganda rive rakanaka uye rinononoka, rinonoka kukwegura uye rinochengeta utano hweziso. Kuti ave nechokwadi chokuti muviri hautambudzi nekushaiwa kwawo, zvakakwana kugamuchira zuva rimwechete chete 1 mg.
Vitamini A, kana kuti retinol, inogona kuwanikwa nekudya kubva mazai evha, kamuki, mafuta ane cheeses, hove yehove, pamwe chete nemichero yose yemaruva nemiriwo - apricots, karoti, mangoes, mapundu, nezvimwewo.
Nzira yezuva nezuva yevhithamini yeboka D
Mavhithamini ose eboka D anobatanidzwa mune metabolism ye phosphorus uye calcium , vabatsire kugora. Iko inonyanya kukosha kune mhuka inokura, nokuti inobatanidzwa mukugadzirwa kwemasaga. Mukuwedzera, ivo vanobatanidzwa mumaronda emakemikari uye ehutachiona. Nehutano, 5 μg chete pazuva ndehuwandu.
Iwe unogona kuwana vitamini D kubva kunhove yefuta, hove yakakora, bhotela rakasviba, mazai yolk. Chinhu chinoshamisa zvikuru ndechokuti muviri wedu unokwanisa kugadzira vitamini iyi zvichizvidzivirira pasi pesimba rezuva. Nokudaro, imwe nzira yokutora mishonga inogona kunge iri solarium.
Zuva rezuva rega re vitamini K
Ndiyo mavhitamini anokonzera kuvhara ropa, uye chiratidzo chikuru chekushayikwa kwacho kubuda nguva kubva mumhino. Nehutano, munhu mukuru anoda 120 mg.
Vitamin K inowanikwa muzvokudya zvakaita semiti, sipinashi, kabichi, lettuce, uye chiropa.
Zuva rezuva rega re vitamini E
Pasina vitamini E, mavhitamisi emamwe mapoka haasviki, uye kunze kwezvo, zvakakosha kuchengetedza huduku hwomuviri, sezvo hunokosha zvikuru kune zvese maviri. Ndiye iye anodzivirira rufu rwemasero uye anokubvumira kuti urambe uri muduku uye utano. Iga 15 mg chete yakakwana yehutano.
Vitamini E inogona kugamuchira zvigadzirwa zvakadai sezviyo, mazai, makungu, zvakasimwa mbeu uye nemafuta emiriwo.
Zuva rezuva rega re vitamini H
Uyu vitamini ane zita rechipiri - biotin, uye inonyanya kufarirwa nevakadzi. Kushandiswa kwaro kunosimbisa bvudzi nemisungo, kunoita kuti ganda rive nerutano uye rinotonhora. Mukuwedzera, zvakakosha kuti hutano hwemuchengetedze, hudzivirira huthena uye comedones. 50 μg chete inokwana.
Unogona kuzviwana nechikafu kubva pachiropa, mukaka, marimu, mbiriso, nyemba uye cauliflower.
Tafura yezuva nezuva mavhitamisi yevakadzi:
Tafura yezvigadzirwa zvezuva nezuva zvevhitamisi kune munhu mukuru:
