Wonke umuntu uyazi ngokukhona komkhuba wansuku zonke wamavithamini, odokotela ababala ngokucophelela kithi. Kodwa kuphela ngesigqi samanje sokuphila kanye nokudla komuntu kunzima kakhulu ukugcina leli bhalansi olubucayi. Njengoba amavithamini abandakanyeka ekubambeni okubaluleke kakhulu kwamakhemikhali, ukuntuleka noma ngokweqile kubo kunomthelela omubi emzimbeni. Njengoba ujwayele ukwaziswa okuvamile ngamavithamini , ukwandisa amathuba akho wokugcina impilo ngezinga eliphakeme njalo.
Umkhuba wansuku zonke wamavithamini kubantu: i-vitamin C
Sibonga i-vitamin C, umzimba uveza i-collagen, esekela ubusha nokuqina kwesikhumba nezicubu. Kubalulekile emithanjeni yegazi eqinile nemigudu, futhi kufanele ithathwe njalo, njengoba ibhujiswa ekucindezelekeni, ubuthi kanye nokuphazamiseka kwemizwa. Ngenxa yokungabi nalutho kwalezi vithamini, ukukhula kwamascle kuvinjelwe. Isimiso sosuku nsuku zonke singama-70 mg.
I-ascorbic acid ingatholakala kalula ngokudla, uma ifakwe ekudleni kwama-citrus, amajikijolo, i-bell pepper, isipinashi, i-kiwi.
Isimiso sezinsuku zamavithamini namaminerali: B amavithamini
Lokhu kuhlanganisa amavithamini B1 (okudingekayo empilweni yesistimu ye-central central, inhliziyo kanye nesibindi - 1.7 mg ngosuku), B2 (ekwakhiweni kwamangqamuzana amasha - 2 mg), B3 (ngokugaya - 20 mg), B5 (ngokujwayelekile ye-metabolism fat 5 mg ), B6 (ngokuzivikela kanye no-CNS - 2 mg). Futhi leli qembu lifaka i-vitamin B8 (yesibindi - 500 mg), i-B9 (yokwakhiwa kwamangqamuzana amaphrotheni - 400 μg), i-B12 (yomnkantsha we-bone - 3 μg).
Amavithamini B angatholakala ku-buckwheat, imvubelo, amantongomane, ubhontshisi, amaqanda, isibindi, inyama, izinkukhu, ushizi, izilwane zasolwandle.
Ukudla kwansuku zonke kwamavithamini A
Lokhu kungenye yamavithamini abaluleke kunazo zonke kwabesifazane, ngoba yenza isikhumba sibe bushelelezi futhi siphumelele, sinciphise inqubo yokuguga futhi igcine impilo yeso. Ukuze kuqinisekiswe ukuthi umzimba awuhlupheki ukungabi khona kwawo, kwanele ukuthola nsuku zonke 1 mg kuphela.
I-Vitamin A, noma i-retinol, ingatholakala ngokudla okuvela emaqanda amaqanda, ukhilimu, ama-fatty cheeses, isibindi sezinhlanzi, kanye nawo wonke izithelo ze-orange nemifino - ama-apricot, izaqathe, ama-mango, amathanga, njll.
Umkhuba wansuku zonke wamavithamini weqembu D
Wonke amavithamini eqembu D ahlanganyele emzimbeni we-phosphorus ne- calcium , asize ukuba agule. Zibaluleke kakhulu emzimbeni okhulayo, ngoba zibambe iqhaza ekusungulweni kwamathambo. Ngaphezu kwalokho, bahileleka ezindlini zegciwane nesisu. Ngempilo, kuphela 5 μg kuphela ngosuku okwanele.
Ungathola i-vitamin D emafutheni enhlanzi, inhlanzi enamafutha, ibhotela elimnandi, i-yolk yolk. Into emangalisa kakhulu ukuthi umzimba wethu uyakwazi ukwenza le vithamini ngokuzimela ngaphansi kwethonya elangeni. Ngakho-ke, enye indlela yokuthatha imithi ingaba islarium.
Umkhuba wansuku zonke we-vitamin K
Yilovithamini elibhekene nokweqa igazi, futhi uphawu oluyinhloko lokulahlekelwa ukuphuma kwegazi kusuka ekhaleni. Ukuze uthole impilo, umuntu omdala udinga i-120 mg.
I-Vitamin K itholakala ekudleni okunjengamantongomane, isipinashi, iklabishi, ulethisi, nesibindi.
Umkhuba wansuku zonke wevithamini E
Ngaphandle kwe-vitamin E, amavithamini amanye amaqembu awaxhunyiwe, futhi ngaphandle kwalokho, kubalulekile ukugcina ubusha bomzimba, ngoba kubaluleke kakhulu kuzo zonke izicubu. Nguye ovimbela ukufa kwamaseli futhi ikuvumela ukuba uhlale usemusha futhi unempilo. Ngu-15 mg kuphela okwanele empilweni.
I-Vitamin E ingayithola imikhiqizo yabo njengamafutha, amaqanda, amantongomane, ihlumela amafutha kanye nemifino yemifino.
Umkhuba wansuku zonke we-vitamin H
Le vithamini inegama lesibili - i-biotin, futhi ithandwa kakhulu kwabesifazane. Ukusetshenziswa kwalo kuqinisa izinwele nezipikili, kwenza isikhumba sibe nempilo futhi sushelele. Ngaphezu kwalokho, kudingekile impilo yezinambuzane ezinamangcwaba, ivimbela ama-acne nama-comedones. Ngu-50 μg kuphela okwanele.
Ungayithola ngokudla okuvela esibindi, ubisi, amantongomane, imvubelo, ubhontshisi kanye nekholifulawa.
Ithebula lamavithamini nsuku zonke yabesifazane:
Ithebula lendabuko yansuku zonke yamavithamini kumuntu omdala:
