Sikuhlanganisele ishidi elifushane, elilula neliwusizo lokukopela izakhi! Yiphrinte bese uyibeka esiqandisini. I-"Cheat Sheet" ikukhombisa ukuthi ungawathola kanjani wonke amavithamini namaminerali owadingayo ekudleni okuvamile kwemifino!
Amavithamini amaningi aziwa yisayensi yesimanje, kodwa angu-13 kuphela kuwo abaluleke kakhulu empilweni. Zonke zingatholakala ekudleni okungenakubulala:
· Uvithamini A (beta-carotene) - ibalulekile ekuboneni, ekuvikelekeni komzimba nasegazini. Amafutha ancibilikayo; iyi-antioxidant. Imithombo: Imifino eminingi ewolintshi-ophuzi-bomvu, isb izaqathi, izucchini, upelepele obomvu, ithanga. Kanye nemifino eluhlaza emnyama namaqabunga e-ulethisi. Izithelo (futhi izithelo eziphuzi nesawolintshi, ngokuyinhloko): amawolintshi, ama-tangerines, umango, amapentshisi, amakhabe, amabhilikosi, ipapaya, njll.
· 8 amavithamini B - kubalulekile empilweni yesikhumba, izinwele, amehlo, isimiso sezinzwa. Vimbela izifo zesimiso senhliziyo; amanzi ancibilikayo. Imithombo: Ubisi, ubhontshisi, amazambane, amakhowe, i-broccoli, amahlumela aseBrussels, i-asparagus, amantongomane, uphizi, ukwatapheya, amawolintshi, utamatisi, ikhabe, ubhontshisi wesoya kanye nemikhiqizo yesoya, isipinashi, ubhontshisi, utheniphu, isinkwa sebran esimhlophe nesiphelele, okusanhlamvu okusanhlamvu. ukudla kwasekuseni nesinkwa, ukudla (“brewer’s”) yeast, igciwane likakolweni. I-Vitamin B12 - i-cobalamin - ayitholakali ekudleni kwezitshalo ngendlela etholakalayo emzimbeni, futhi kufanele idliwe njengesengezo (yodwa noma ngobisi lwesoya oluqinisiwe, okusanhlamvu okuqinisiwe kwasekuseni, njll. - akunzima!).
· Uvithamini C (ascorbic acid) - enye yamavithamini "athandwa" kakhulu emhlabeni. Amanzi ancibilikayo. Isiza umzimba ukuthi ukhiqize i-collagen, ngakho-ke ibaluleke kakhulu ekwelapheni kwesilonda kanye nesimo sesikhumba nezicubu zomzimba wonke. I-Antioxidant. Imithombo: izithelo ezintsha noma amajusi asanda kukhanywa: i-grapefruit, uphayinaphu, iwolintshi, kanye nopelepele obomvu noluhlaza, ama-blackcurrant, ama-strawberry, utamatisi no-tomato unama, isipinashi esingavuthiwe, amazambane ebhantshi, njll.
· Vitamin D - kubalulekile empilweni yamathambo, ukugcina ukuzivikela, ukunciphisa ukuvuvukala; ivikela isifo i-Alzheimer's. Amafutha ancibilikayo. Imithombo: ubisi, okusanhlamvu okuphelele, i-ultraviolet (ukuchayeka elangeni ezingutsheni ezivulekile).
· Vitamin K - ibalulekile egazini nemithambo yegazi, isiza ukumunca i-calcium. Amafutha ancibilikayo. Imithombo: Ibhotela, ubisi oluphelele, isipinashi, iklabishi, ukholifulawa, i-broccoli, amahlumela e-Brossels, izimbabazane, i-wheat bran, ithanga, ukwatapheya, isithelo sekiwi, ubhanana, amafutha omnqumo, imikhiqizo yesoya nesoya, kuhlanganisa. ikakhulukazi - ushizi we-soy waseJapane "", njll.
· Uvithamini E (tocopherol) - kubalulekile kumasosha omzimba kanye nesimiso sezinzwa, emehlweni, ivikela izifo zenhliziyo kanye nomdlavuza, ibalulekile esimweni esihle sesikhumba nezinwele. I-Antioxidant. Imithombo: Ikakhulukazi ama-pulses, amantongomane, imbewu.
Ngaphezu kwamavithamini ayi-13 abaluleke kakhulu, lapho konke sekucacile manje, lezi zakhi ezilandelayo ze-inorganic zidingeka kakhulu empilweni:
· hardware: ubamba iqhaza ekuthuthweni komoya-mpilo ezicutshini zomzimba, ezinqubweni ze-oxidative, kubalulekile ekugcineni umzimba usesimweni esihle kanye nempilo yezinwele. Imithombo, kufaka phakathi: ama-beet, ama-prunes, isipinashi, omisiwe.
· i-potassium - igcina ibhalansi yamanzi enempilo, ibamba iqhaza ekudlulisweni kwemizwa yezinzwa, ekusebenzeni kahle kwemisipha; ithinta ibhalansi ye-acid-base, umsebenzi wenhliziyo, njll. Imithombo: ubhanana omusha nezithelo ze-citrus, amazambane abhakiwe, i-oatmeal kanye ne-buckwheat porridge, i-wheat bran, njll.
· Sodium - ubamba iqhaza ezinqubweni eziningi ezibalulekile zomzimba, kuhlanganisa. ukudluliswa kwamanzi kanye neglucose. Imithombo: usawoti, isinkwa, ushizi, yonke imifino.
· I-Magnesium: ehilelekile ekuhlanganiseni amandla kanye ne-protein metabolism emzimbeni. Imithombo: ubisi lwenkomo, nokunye okufana nokolweni, amabele, uphizi, ubhontshisi, ikhabe, isipinashi, noma yisiphi isinkwa, amantongomane kanye ne-tahini halva.
· I-calcium: kubalulekile kumathambo namazinyo anempilo. Imithombo: i-cottage shizi (okuqukethwe okuphezulu!), ukhilimu omuncu, ushizi, bese kuba olunye ubisi oluvutshiwe kanye nemikhiqizo yobisi, ama-alimondi, isipinashi, imbewu yesesame.
· I-Phosphorus: kubalulekile kumathambo namazinyo, ukugeleza kwezinqubo ezithile ezibalulekile kumaseli omzimba. Imithombo: imvubelo ye-Brewer's, ubisi nemikhiqizo yobisi.
· Zinc: kubalulekile ekwakhekeni kwegazi, ukuphulukiswa kwesilonda, ukugcina ukudla okunempilo, kanye nempilo yamadoda. Imithombo: igciwane likakolweni, imbewu yethanga (imbewu yethanga), ama-blueberries, i-oatmeal, uphizi oluhlaza, ukhokho, ummbila, amantongomane, njll.
· Copper - kubalulekile egazini, ukumuncwa kwevithamini C. Imithombo: ukhukhamba amasha, amantongomane, i-cocoa, ama-rose hips, njll.
· selenium - i-antioxidant, ivikela isimiso senhliziyo futhi ivimbele ukukhula kwezinqubo zokuvuvukala. Imithombo: igciwane likakolweni, amantongomane, i-oatmeal, i-buckwheat, i-garlic, imvubelo ye-brewer's nemvubelo yababhaki.
Yebo, maningi amanye amavithamini namaminerali abalulekile empilweni. Ngesinye isikhathi, isayensi - kanye nayo imboni yezithako zokudla kanye nokudla okuphezulu! - "kuthathwe" okokuqala, bese enye (njengoba kwakunjalo nge-vitamin E), egcizelela ukubaluleka kwalesi sici. Kodwa kubalulekile ukukhumbula ukuthi, okokuqala, yonke into - ngisho namavithamini anamaminerali - inhle ngokulinganisela, futhi okwesibili, umthombo omuhle kakhulu wezondlo awuwona amakhemikhali, ngisho nekhwalithi ephezulu kakhulu, ithebhulethi - kodwa entsha, ephilayo, ekhulile. izithelo nemifino elangeni, okungukuthi nje kukodwa okuphelele, ukudla okuhlukahlukene kwemifino!