Abadla imifino bangathola wonke amavithamini namaminerali abawadingayo ekudleni okunomsoco, okunempilo.

Vitamins

I-Vitamin A itholakala obisini, ibhotela, ushizi, iyogathi kanye nokhilimu. I-Beta-carotene itholakala kuzaqathi, i-zucchini, ithanga, ubhatata, imifino enamaqabunga amnyama (isipinashi ne-broccoli), upelepele obomvu, utamatisi, nezithelo eziphuzi njengamabhilikosi, umango, namapentshisi.

I-Vitamin B1, i-thiamine, itholakala elayisini elinsundu, isinkwa se-wholemeal, ufulawa oqinisiwe, okusanhlamvu okuqinisiwe kwasekuseni, amantongomane, amazambane kanye nemvubelo.

I-Vitamin B2, i-riboflavin, itholakala obisini nasemikhiqizo yobisi, okusanhlamvu, isinkwa se-wholemeal, irayisi, i-yeast extract, imifino enamaqabunga aluhlaza (i-broccoli nesipinashi), amakhowe, netiye.

I-Vitamin B3, i-niacin, itholakala kokusanhlamvu okuqinile, ummbila, ufulawa oqinisiwe, i-yeast extract, ubhontshisi wekhofi, kanye netiye.

I-Vitamin B6, i-pyridoxine, itholakala kokusanhlamvu okuphelele njengerayisi elinsundu, i-oatmeal nesinkwa se-wholemeal, okusanhlamvu okuqinisiwe, amazambane, ubhanana, imidumba, ubhontshisi wesoya, amantongomane, imidumba, imvubelo netiye.

I-Vitamin B12, i-cobalamin, itholakala emikhiqizweni yobisi kanye nokudla kwezitshalo okuqinisiwe okufana nobisi lwe-soy, okusanhlamvu kwasekuseni, imvubelo, neziphuzo ezibandayo ze-herbal.

I-folic acid itholakala okusanhlamvu, amazambane, imifino, imifino eluhlaza (njenge-broccoli), amantongomane, i-yeast extract, nezithelo ezifana namawolintshi nobhanana.

I-Vitamin C, i-ascorbic acid, itholakala ezithelweni ze-citrus, ama-strawberries, ama-guava, ama-currants, amajusi wezithelo, amazambane namantongomane. Imifino efana neklabishi, ukholifulawa, i-broccoli, isipinashi kanye nopelepele oluhlaza yimithombo ecebile kavithamini C, kodwa inqwaba yamavithamini iyalahleka ngesikhathi sokugcinwa nokupheka.

I-Vitamin D ihlanganiswa ngokuchayeka elangeni futhi itholakala emikhiqizweni yobisi kanye nezinhlamvu zasekuseni eziqinisiwe kanye nobisi lwesoya.

I-Vitamin E itholakala ekudleni okunamafutha amaningi njengama-chips, amafutha emifino - ummbila, ubhontshisi wesoya nobhekilanga, kodwa hhayi umnqumo, kanye namanani amancane emikhiqizweni yobisi.

I-Vitamin K itholakala ku-kale, isipinashi kanye ne-broccoli, amafutha emifino afana ne-canola, ubhontshisi wesoya nomnqumo, kodwa hhayi ummbila noma ubhekilanga. Amanani amancane atholakala emikhiqizweni yobisi.

Minerals

I-calcium itholakala obisini nasemikhiqizweni yobisi (ushizi neyogathi), imifino eluhlaza (kodwa hhayi isipinashi), izinkwa nokudla okuqukethe ufulawa omhlophe noma onsundu, amantongomane, imbewu kasesame, itofu, imidumba, iziphuzo zesoya eziqinile, nompompi oqinile kanye nentwasahlobo. amanzi. .

I-ayoni itholakala kumifino, amantongomane kanye nembewu, okusanhlamvu kanye nezinkwa ezenziwe ngofulawa omhlophe oqinisiwe, okusanhlamvu kwasekuseni okuqinisiwe, ufulawa wesoya, imifino enamahlamvu aluhlaza, i-tofu, izithelo ezomisiwe kanye ne-molasses.

I-Magnesium itholakala emifino eluhlaza, okusanhlamvu, amantongomane, isinkwa, okusanhlamvu kwasekuseni, ubisi, ushizi, amazambane, iziphuzo ezifana nekhofi namanzi aqinile. Iphosphorus itholakala obisini nasemikhiqizweni yobisi, isinkwa, okusanhlamvu kwasekuseni, amantongomane, izithelo, imifino kanye neziphuzo ezibandayo.

I-Potassium itholakala ezithelweni (ubhanana, amabhilikosi, izithelo ezisawolintshi, namajusi ezithelo), imifino (amazambane, ubhontshisi,) amakhowe, okusanhlamvu, ushokoledi, ubisi nemikhiqizo yobisi, amantongomane, imvubelo, nokusanhlamvu okusanhlamvu, kanye neziphuzo ezifana nekhofi. kanye neziphuzo zobisi olubilisiwe.

I-sodium itholakala ekudleni okugayiwe, ukudla okulungiselelwe, ama-chips, amakhukhi, imvubelo, ushizi nesinkwa.

I-Zinc itholakala obisini nasemikhiqizweni yobisi, izinkwa nezinhlama ezimuncu, imikhiqizo yokusanhlamvu, imifino enamahlamvu aluhlaza, imidumba kanye nembewu yamathanga.  

 

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