Zakudya zopatsa mavitamini
Zamkati
- Mitundu ya mavitamini
- Mndandanda wa zakudya zokhala ndi mavitamini ambiri
- Nthawi yomwe mumamwa mavitamini
- Kodi mavitamini ndi otani omwe amalemera?
Zakudya zokhala ndi mavitamini ambiri zimathandiza kuti khungu lanu likhale lathanzi, tsitsi lanu likhale lokongola komanso thupi lanu likhale loyenera, kupewa matenda monga kuchepa kwa magazi m'thupi, scurvy, pellagra komanso mavuto am'magazi kapena amakulidwe.
Njira yabwino yodyetsera mavitamini ndi kudzera muzakudya zokoma chifukwa chakudya sichikhala ndi vitamini m'modzi yekha ndipo izi ndizopangitsa kuti chakudyacho chikhale chopatsa thanzi komanso chopatsa thanzi. Chifukwa chake, ngakhale mutadya lalanje, lomwe lili ndi Vitamini C wambiri, fiber, mavitamini ena ndi mchere nawonso amamwa.
Mitundu ya mavitamini
Pali mitundu iwiri ya mavitamini: yosungunuka mafuta, monga vitamini A, D, E, K; zomwe zimapezeka makamaka muzakudya monga mkaka, mafuta a nsomba, mbewu ndi ndiwo zamasamba, monga broccoli, mwachitsanzo.
Ndipo mavitamini enawo ndi mavitamini osungunuka ndi madzi, monga mavitamini B ndi vitamini C, omwe amapezeka muzakudya monga chiwindi, yisiti ya mowa ndi zipatso za citrus, mwachitsanzo.
Mndandanda wa zakudya zokhala ndi mavitamini ambiri
| Vitamini | Magwero apamwamba | Zofunika kwa |
| Vitamini A. | Chiwindi, mkaka, mazira. | Kukhulupirika pakhungu komanso thanzi lamaso. |
| Vitamini B1 (Thiamine) | Nkhumba, mtedza waku Brazil, oats. | Limbikitsani chimbudzi ndipo ndiwodzudzula mwachilengedwe. |
| Vitamini B2 (Riboflavin) | Chiwindi, yisiti ya brewer, oat chinangwa. | Thanzi la misomali, tsitsi ndi khungu |
| Vitamini B3 (Niacin) | Yisiti ya Brewer, chiwindi, mtedza. | Mantha dongosolo laumoyo |
| Vitamini B5 (Pantothenic acid) | Pasitala watsopano, chiwindi, mbewu za mpendadzuwa. | Pewani kupsinjika ndikukhalabe ndi magwiridwe antchito am'mimba |
| Vitamini B6 (Pyridoxine) | Chiwindi, nthochi, nsomba. | Pewani arteriosclerosis |
| Zamgululi | Mtedza, mtedza, chimanga cha tirigu. | Kagayidwe chakudya ndi mapuloteni. |
| Folic acid | Chiwindi, yisiti wofulula mowa, mphodza. | Nawo mapangidwe maselo a magazi, kuteteza magazi m'thupi ndi kulimbikitsa chitetezo cha m'thupi. |
| Vitamini B12 (Cobalamin) | Chiwindi, nsomba, oyisitara. | Mapangidwe a maselo ofiira a magazi ndi umphumphu wa mucosa m'mimba. |
| Vitamini C | Strawberry, kiwi, lalanje. | Limbikitsani mitsempha yamagazi ndikufulumizitsa kuchira kwa mabala ndi zotentha. |
| Vitamini D. | Cod mafuta a chiwindi, mafuta a saumoni, oysters. | Kulimbitsa mafupa. |
| Vitamini E | Tirigu mafuta anyongolosi, mpendadzuwa mbewu, mtedza. | Umphumphu wa khungu. |
| Vitamini K | Zipatso za Brussels, broccoli, kolifulawa. | Kutseka magazi, kuchepetsa nthawi yovulala pamabala. |
Zakudya zokhala ndi mavitamini ambiri zilinso ndi mchere, monga magnesium ndi ayironi, omwe amathandiza kulimbana ndi kuthupi, kutopa kwamaganizidwe, kukokana komanso anemias, mwachitsanzo.
Mavitamini ndi michere ndi michere yofunika yomwe imalepheretsa matenda kuyamba. Onerani vidiyo yotsatirayi ndipo onani zakudya zina zokhala ndi mavitamini ndi michere komanso maubwino omwe ali nawo:
Nthawi yomwe mumamwa mavitamini
Mavitamini owonjezera, monga Centrum, amagwiritsidwa ntchito nthawi zonse thupi likamafuna michere imeneyi, monga nthawi yapakati kapena yoyamwitsa.
Kuphatikiza apo, zowonjezera mavitamini zagwiritsidwanso ntchito ngati chowonjezera kuti chikhale ndi chakudya chokwanira chifukwa chapanikizika kwambiri kapena kuchita masewera olimbitsa thupi, mwachitsanzo, chifukwa munthawi izi thupi limafunikira mavitamini ambiri.
Kudya mavitamini owonjezera mavitamini kapena michere ina iliyonse kuyenera kugwiritsidwa ntchito motsogozedwa ndi dokotala kapena katswiri wazakudya.
Kodi mavitamini ndi otani omwe amalemera?
Mavitamini ndi ma calorie aulere motero osanenepetsa. Komabe, kumawonjezera mavitamini, makamaka mavitamini a B, chifukwa amathandizira kuwongolera momwe thupi limagwirira ntchito kumatha kubweretsa chidwi chochulukirapo kotero kuti pamene mukudya chakudya chochuluka, kusowa kwa michere yambiri kulipidwa.
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