Okuqukethwe
Ukunquma ukushoda kungenzeka ngaphandle kokuhlolwa kwegazi. Umzimba wakho uzosabela ngokushesha ekushodeni kwento ebonakalayo. Yini okufanele uyibheke nokuthi ungakulungisa kanjani ukungabikho kwamavithamini?
Ukuqhuma okubomvu ebusweni, ukulahleka kwezinwele
Kungenzeka, awunayo i-Biotin - vitamin B7 eyanele. Amavithamini B kunzima ukuwaqongelela futhi aphethwe emzimbeni, nokugcwalisa amasheya abo ngokufanele. Ukwengeza ekudleni i-salmon, ukwatapheya, amakhowe, ukholifulawa, ubhontshisi, amantongomane, amajikijolo, ubhanana namaqanda.
Ukuqhekeka emakhoneni omlomo
Ukushoda okubonakalayo kwensimbi, i-zinc, amavithamini B B Kungenzeka kakhulu ukuthi kwenzeke kubantu abadla inyama. Vala ukushoda ngokusebenzisa izinkukhu, i-salmon, i-tuna, amaqanda, ama-oysters kanye ne-shellfish, amakinati, imidumba, udali. Lawa mavithamini amuncwa kangcono uvithamini C, okuyi-broccoli eningi, upelepele obomvu, nekholifulawa.
Izinduna ezingalweni nasemathangeni
Udinga ama-acid namavithamini abalulekile u-D. Uzowathola ezinhlanzini ezinamafutha, amantongomane - ama-walnuts, nama-alimondi. Vitamin Imifino eminingi namakhambi - izaqathe, upelepele omnandi, namazambane.
Amagundane omlenze
Naka imikhiqizo equkethe i-magnesium, i-potassium, ne-calcium. Ikakhulukazi uma empilweni yakho kukhona ukuvivinya umzimba okunzima, ngemva kwalokho kuthatha amaminerali amaningi. Ukudla kwakho - ama-alimondi, ubhanana, ama-hazelnuts, isipinashi, ne-broccoli.
Ubumbulu
Uma uqaphela ukuba ndikindiki nokuhayiza ezandleni nasezinyaweni, zenzele ukushoda kwamavithamini B9, B6, B12. Impela uyazibona izimpawu ezifanayo zokucindezeleka, ukukhathazeka, ukukhathala okungapheli. Yidla isipinashi, isilimo esinengono emnandi edliwayo, u-beet, ubhontshisi no-grapefruit, kanye namaqanda, i-octopus, izimbaza, izimbaza, ama-oysters kanye nezinkukhu.
