Okubaluleke kakhulu empilweni ebusika amavithamini A, amavithamini B, kanye no-E, C no-P.
1. Abaningi baye bezwa ukuthi ebusika kuyadingeka ukuthatha uvithamini C, kodwa abaningi bayakhohlwa ngakho “ngaphambi komkhuhlane wokuqala.” Futhi nakuba umthamo “wehhashi” kavithamini C usiza ngempela ukubuyela ezinyaweni zakho ngokushesha, kumnandi kakhulu kunokululama ngokushesha – ukungaguli nje! Igama elithi "antioxidant" lisemfashini kulezi zinsuku, kodwa ngesizathu esithile ngezinye izikhathi kubonakala sengathi liyisithako kwezinye izithelo nemifino engavamile futhi ebizayo. Kodwa cha, i-vitamin C nayo iyi-antioxidant enamandla, ayibi kakhulu kunabanye, futhi i-immunomodulator: ivikela umkhuhlane nokuguga ngaphambi kwesikhathi somzimba. Kusobala kakhulu, kujwayelekile - futhi kusebenza ngempumelelo!
LAPHO UNGATHOLA KHONA:
Ukuthatha imithamo yangemuva kavithamini C kumaphilisi noma ama-lozenji nsuku zonke (imvamisa kunconywa ama-75-90 mg) kuyinto evamile, kodwa iseluleko esilungile esingu-100% kubo bonke ubusika! Uma ngesizathu esithile "umelene namaphilisi" - akekho ozihlupha ngokuphuza ama-rose hip nsuku zonke noma nje adle izithelo nemifino emisha ecebile kule vithamini.
1. I-Rosehip (eyomisiwe) - 1200 mg;
2. Upelepele omnandi (obomvu), omusha - 470 mg;
3. Amahlumela aseBrussels (amasha) - 120 mg;
4. I-Dill, i-cheremsha (imifino) - 100 mg;
5. I-Kiwi (isithelo esisha, i-pulp) - 71-92 mg.
Umthombo owaziwa kakhulu wevithamini C, amawolintshi aqukethe cishe ama-60 mg wevithamini nge-100 g yomkhiqizo. Hhayi kakhulu, kodwa kulula ukubala ukuthi ama-200 g amawolintshi ngosuku ngaphezu kokuhlangabezana nemfuneko yansuku zonke yomuntu omdala ngale vithamini ebalulekile! Kulula, kuyashesha, futhi ungakwazi ukukukhokhela.
I-Vitamin C nayo iyatholakala kulezi zinsuku njengamaphilisi noma ama-lozenges ahlafunwayo, kodwa ayitholwanga “ku-tube yokuhlola”, kodwa ngezithelo nemifino.
2. Amavithamini eqembu B ukusiza hhayi kuphela "ekubanda" ezindebeni, kodwa futhi kube nomphumela onenzuzo ohlelweni lwezinzwa kanye nezinqubo ze-metabolic, gcina amandla wesilisa esimweni esihle, futhi awusizo ikakhulukazi ebusika - ngoba. vimbela imikhuhlane! Kulokhu, amavithamini B angabizwa ngokuthi okwesibili okubaluleke kakhulu ngemva kwevithamini C. Ngaphezu kwalokho - nakuba lokhu kuyiqiniso elide futhi elaziwa kabanzi - asikakhohlwa ukuthi i-vitamin B12 ibaluleke kakhulu kuma-vegans kanye nemifino ukugcina impilo yegazi.
LAPHO UNGATHOLA KHONA:
Izithasiselo ezinamavithamini B kulula ukuzithola, kokubili “izitolo ezinkulu nezitolo”, okungukuthi kokubili ngabanye nanjengeqembu. Amavithamini B1, B6, B9 (kanye ne-PP, C nezinye izinto eziwusizo) atholakala kuma-walnuts, okujwayelekile ama-walnuts aphelele ama-3 ngosuku kumuntu omdala (kungcono ukuthenga okungahlutshiwe, egobolondweni: kuphephile nokuningi. okuhlanzekile). I-ginger ayiqukethe i-vitamin B9 kuphela, kodwa futhi iyafudumala ebusika: ungathenga impande entsha bese uyihlikihla eziphuzweni (iwayini eli-mulled elingelona utshwala, itiye, i-ginger enolamula, njll.), futhi uyengeze ekudleni (for isibonelo, ezitsheni ezifana ne-"sabzhi" nethi "curry").
3. Ezimakethe zesimanje, umuntu angaphetha ngephutha lokho i-vitamin E (tocopherol) iwusizo ngokukhethekile esikhumbeni, tk. kuthiwa “kumvimbela ukuguga” nokunye nokunye. Lokhu akukude neqiniso, kodwa into eyinhloko ukwazi ebusika ukuthi i-vitamin E ivikela wonke umzimba emakhazeni nasezifweni! Lokhu kungenxa yomphumela wayo we-antioxidant kuma-membrane weseli: ithuthukisa ukutholwa komoya-mpilo ngamaseli, yenza amaseli "aphefumule" kangcono.
1. Ama-alimondi - 24.6 mg;
2. I-Hazelnut * - 24 mg;
3. Amantongomane * - 10.1 mg;
4. Ama-Pistachios * - 6 mg;
5. Ukheshi* – 5.6 mg.
*Amantongomane (ngaphandle kwama-alimondi) angacwiliswa ubusuku bonke ukuze amunce kangcono bese egaywa abe unamathisele nge-blender. Ingangezwa kuma-smoothies!
Ngendlela, izinhlanzi nezilwane zasolwandle ziqukethe inani elincane kakhulu (elingaphansi kuka-2 mg100 g) likavithamini E kunamantongomane.
4. uvithamini P (kubizwa nangokuthi "rutin", noma okubizwa ngegama elivamile elithi "bioflavonoids") - ibuye isebenziseke kakhulu, futhi ibamba iqhaza ekuphenduleni kwe-oxidation nokunciphisa amaseli. Ngaphezu kwalokho, uma uvame ukuphuma ekhaleni ebusika, ukudla okujwayelekile kwemithamo kavithamini P kuyisixazululo esifanele kule nkinga engathandeki.
1. Izithelo ezintsha ze-citrus (ikakhulukazi ungqimba olumhlophe lwe-peel kanye nezingxenye ze-interlobular. Kunobufakazi obuningi bokuthi ikhasi le-citrus, kodwa umninikhaya kufanele akhumbule ukuthi izithelo zivame ukuphathwa ngamakhemikhali anobuthi ngesikhathi sokugcina!);
2. Amajikijolo aluhlaza okwesibhakabhaka, ama-raspberries, amajikijolo amnyama, ama-blackcurrants, ama-cherry, ama-chokeberries (amajikijolo ebusika kufanele athathwe omisiwe, noma "imboni eshaqisayo".
3. I-decoction ye-rosehip;
4. Itiye elihlaza (kanye nekhofi yemvelo);
5. Ulethisi oluhlaza.
Inani eliqondile levithamini P ngezinye izikhathi kunzima ukulisungula, futhi inkambiso yayo ayinqunyelwe ngokusemthethweni (yize kukholakala ukuthi isendaweni ethile ebangeni lama-25-50 mg empeleni kumuntu omdala).
Kusukela emifino, kukhona i-vitamin P eningi eklabishi, utamatisi kanye ne-parsley. Futhi inani elikhulu lalo liqukethwe ku-buckwheat (kungcono ukudla "ukudla okuluhlaza" okuluhlaza - vele ukucwilise emanzini ubusuku bonke). Ngesikhathi sokwelashwa okushisa, ingxenye enkulu yevithamini P ilahlekile, ngakho-ke "inobungane" kwabadla ukudla okuluhlaza, nalabo abadla izithelo ezintsha, kuhlanganisa. ezisawolintshi.
Njengoba usuvele uqonda kulokhu okushiwo, ebusika kubalulekile ukuthi ungagqoki nje kahle futhi uphuze amanzi afudumele, i-herbal infusions, i-rose hips futhi ishisa (kodwa hhayi enamandla!) Iziphuzo, kodwa futhi nokudla ukudla okucebile ngamavithamini. Futhi lokhu akuwona neze amazambane abilisiwe irayisi imifino, kodwa ingxenye enkulu - konke okufanayo izithelo zethu ezintsha esizithandayo, amakhambi kanye nemifino. Yiba nempilo!