Amavithamini abhekene nokukhula komuntu cishe onke amavithamini, kanye namaminerali, ama-amino acids kanye nezinto eziningi ezahlukene. Kuphela lapho umzimba uthola zonke izinto eziyinkimbinkimbi ezidingekayo, kuzokhula ngokuvumelana nangendlela efanele, futhi ukukhula kwezinkinga ngeke kuphakame. Kodwa-ke, kubalulekile ukucabangela isici sezofuzo: ngisho nokusetshenziswa okunamandla kakhulu kwezithako angeke kwenze umuntu aphakame kunemvelo ekhethiwe. Kodwa-ke, manje, uma sisebenzisa ukudla okuncane, ngesikhathi sokukhula okukhulayo, ukwamukela izimali ezengeziwe kulungile.
Ngakho-ke, yiziphi amavithamini ezenza ukukhula komuntu?
- I-Vitamin A. I-vitamin A eyandisa ukuvuselelwa kwamathambo amathanga futhi, ngokujwayelekile, wonke amangqamuzana, yingakho isetshenziswa kuwo wonke amacala lapho kudingeka khona ukusheshisa ukutholakala kwezicubu, kungaba ukuphuka noma ukushisa okukhulu. Ukunakekelwa kuyadingeka ngalezi zinto, njengoba ziqoqa emzimbeni, futhi ngokweqile kungenza umonakalo omkhulu. Ungathola i-vitamin A ngemikhiqizo efana namafutha wezinhlanzi, i-saumon, noma yimaphi ama-vegetable nama-carrot, kanye nama-capsules akhethekile athengiswa ekhemisi.
- Amavithamini amaB vithamini asebenzayo ekukhuleni komuntu. Ukuze uthonye ukukhula, kuyinkimbinkimbi ephelele: В1, В2, В3, В5, В6, В9, В12. Ngamunye wabo udlala indima ebalulekile ekusetshenzisweni komzimba futhi uvumela umzimba ukuba uthuthuke ngokuvumelana. Ukuze ugcwalise isabelo, ungathatha imvubelo ye-brewer, i-kvass noma ama-vitamin amalungiselelo.
- I-Vitamin C. Le vithamini ithuthukisa ukumunwa kwamanye amavithamini, kungani kufanele kuthathwe ngokuhambisana nazo zonke ezinye izinto. I-Vitamin C iningi e-currant, i-kiwi, i-mountain ash, i-citrus, i-
kodwa uma ungayithandi lemikhiqizo, ungayeka ekhemisi "ascorbic." - I-Vitamin D. Uhlobo luni lwevithamini wonke umuntu owaziyo ngokukhula komuntu? Njengomthetho, impendulo "i-vitamin D". Kuyadingeka izingane, intsha kanye nabantu abadala, ngoba inikeza i-calcium ngamathambo ne-cartilage emzimbeni. Le vithamini ingatholakala emafutheni, inhlanzi, i-salmon, i-mackerel kanye ne-vitamin complexes. Ngaphezu kwalokho, umzimba ngokwawo ungawukhiqiza ngaphansi kwelanga.
Amavithamini ekukhuleni komuntu ayadingeka ikakhulukazi ngesikhathi sokubunjwa kwemvelo, cishe eminyakeni engama-18-20. Uma uhlanganisa ukusetshenziswa kwayo ngezivivinyo ukuze ukwandise ukukhula, ungafinyelela imiphumela emihle ngisho nasekhaya.