Ku-arsenal yawo wonke umuntu wesifazane kunemikhiqizo eminingi yokunakekelwa kobuso nomzimba. Kodwa izinkathazo ngobuhle bangaphandle ngeke kulethe umphumela oyifunayo uma zingaqiniswa ngaphakathi, okungukuthi, ukudla ukudla okucebile ngamavithamini abalulekile kwabesifazane.
Ukuze ube nempilo enhle futhi enhle, ngamunye wethu kufanele aqinisekise ukuthi amavithamini angu-5 akhona ekudleni. Imiphi futhi yimiphi imikhiqizo ecebile kuyo, kusho isazi sokuhlunyeleliswa kwezimilo uSergei Agapkin, umphathi wohlelo "Ento ebaluleke kakhulu."
Eqinisweni, i-vitamin yobusha, ubuhle nempilo, ngoba inomphumela omuhle emsebenzini wezicubu ze-epithelial. Izicubu ze-Epithelial yisikhumba, i-gastrointestinal tract, uhlelo lomchamo, izitho zokuzala. Ucwaningo luye lwabonisa ukuthi ukuntuleka kwevithamini A kwenzeka kuma-40% amaRussia adla ngokujwayelekile. Ngakho-ke, kuyadingeka ukuqinisekisa ukuthi ukudla kuqukethe ukudla okugcwele le vithamini, okungukuthi, isibindi senkomo, isikhuphasha seqanda nebhotela. Isibindi senyama yenkomo esifanayo singadliwa iqatha elincane njalo ezinsukwini ezi-4 ngaphandle kokuntula uvithamini A.
Emzimbeni, kuthinta ukwakheka kwe-collagen, okwenza isikhumba sinwebeka futhi sivimbele ukwakheka kwemibimbi. Ukuntuleka kwale vithamini kwenzeka ezweni lakithi, ngokusho kwezibalo, ku-60% wabantu, kuhlanganise nasehlobo! Iqukethe uvithamini C kuma-black currants, bell pepper, rose hips kanye nemifino. Ukuntuleka kwe-Vitamin C kwenzeka ngenxa yokuthi ayizinzile ngokushisa, ngakho-ke iyabhujiswa ngesikhathi sokwelashwa okushisayo isikhathi eside, kanye nalapho ithintana nomoya. Yingakho kufanele uzame ukudla ukudla okucebile kule vithamini ngaphandle kokwelashwa okushisa okungadingekile. Isibonelo, isaladi yemifino eluhlaza inempilo kakhulu kunemifino efanayo, kodwa isitshulu.
Ukushoda kwe-Vitamin D ngendlela eyodwa kwenzeka cishe ku-70-80% wabantu. Ukukhiqizwa kwale vithamini kuncike ekutheni umuntu uvame kangakanani ekukhanyeni kwelanga, kodwa hhayi kuphela. Kubantu asebekhulile, ukwakheka kwevithamini D kuncipha ngenxa yalokho okwenzeka ezinsweni, futhi ama-nephron ayancipha ngokuya ngeminyaka. Futhi ilanga akusona isivakashi esivame kakhulu endaweni yethu. Ukudla okunothe ngovithamini D, konke okufanayo isibindi senyama yenkomo, amaqanda, ibhotela, imvubelo yotshwala kanye nemikhiqizo yobisi.
Ibizwa nangokuthi i-vitamin yentsha. I-Vitamin E inomphumela omuhle ekubukeni futhi kufanele ibe khona ekudleni kwawo wonke owesifazane ofuna ukuhlala emusha futhi emuhle isikhathi eside ngangokunokwenzeka. Ungasebenzisa imbewu kakolweni ehlumile, ezinye izithombo, kodwa cishe u-300% wokudla kwansuku zonke kwe-vitamin E kuqukethwe ku-100 g yamafutha we-sunflower angahluziwe. 30 g wamafutha ngosuku anele.
Ikakhulukazi, i-vitamin B6 itholakala ngobuningi obusanhlamvu obungahluziwe njenge-buckwheat, izinhlobo ezihlukahlukene ze-legumes, kanye nemifino.
Ngamafuphi, zama ukuhlukanisa ukudla kwakho, ukuqapha izinga lemikhiqizo, ungakhohlwa ngezinzuzo zemifino nezithelo ezingaphekiwe - futhi ubuhle bakho buzohlala iminyaka eminingi.