Foods eliphezulu vitamin C. Tips on yokudla eyiyo

Iivithamini - eziphilayo izinto esebenzayo kubalulekile ukuba umzimba womntu ukuze imisebenzi yesiqhelo. Abanoxanduva kwimpilo amalungu kunye neenkqubo, umzimba, ukunceda ukugcina ulutsha kunye nobuhle. Umzimba ngokwawo awukwazi nokulungelelanisa iivithamini ezininzi, ngoko ke kubalulekile ukuba aquke yomxhesho zokutya eziqulathe kubo.

Ixesha yengqele ingakumbi kudla kubalulekile aphezulu ivithamin C It ufuna ezinye izigulane wayelikhoboka, kwaye zisempilweni Unokuzikhusela nxamnye izifo kunye umkhuhlane. Kodwa akukho ngaphantsi indima kunye nezinye neevithamini: A, E, D, iqela B

Iivithamini phezu kwetafile

Indlela elula ukugcwalisa kusebenziso iivithamini - ukuthenga ipakethe iipilisi kwi ekhemesti uze uthathe scheme. Kodwa simele sikhumbule ukuba eninzi kwezinto ezisebenzayo iimveliso. Ukuba ukudla lakho ngokufanelekileyo iziqhamo esempilweni kunye nemifuno, ugrogriso beriberi abakho nkqu apho.

Zokudla athi abaninzi ukutya phezulu vitamin C - oku ethile uhlobo kwabo iziyolo phesheya, kodwa iyafumaneka kuthi izitya. Akuyomfuneko ukuba uchithe ixesha elingakumbi kunye nemali yokuthenga kubo.

iintsomi Popular malunga nemithombo ivithamin C

Eyona ukungaqondi ibalulekileyo ithi ukuba ingxelo kulo mba kulamula. Kungenzeka, oko ngolahlekiso ozelwe ngaphandle Ukhohlokhohlo yaye kubanda amayeza ezithandwayo, ezidla ukunika incasa yelamuni. Kwiminyaka yakutshanje le nkcazelo iye kusefashonini ukukhanyela, becaphula njengendlela eyenye yelamuni amaqunube, rasberries kunye gooseberries.

Ayibobuxoki azixhaphakanga kukuba zonke ukutya vitamin C babe incasa ngokukhawuleza ubumuncu. Le ukungaqondi mhlawumbi kunyembelekile lemon.

Le mveliso-ziintshatsheli

Enyanisweni, bonke ehlukene kakhulu. 100 g lemon iqulethe 40 mg vitamin C, kwi strawberry - 60 mg, kwaye gooseberry ngokubanzi hayi ngaphezulu kwe 30 Hayi inama umxholo eliphezulu kwaye raspberry yayo: 100 grams bangabhaqa mg 20 kuphela.

Foods eliphezulu vitamin C, ngelishwa, engaziwayo abaninzi. Kodwa eqhelekileyo ixesha yokugula kunye ngamaxesha izifo ezosulelayo akuyi kuba nzima ukuba ityetyiswe otya ngayo nabo.

Inkokeli kule kuluhlu, rosehips (400 mg of ukukhiwa okanye ngaqwayitiweyo 1200), intsimbi pepper ebomvu omlandelayo (250). Uninzi amaqunube izele vitamin C - a currant emnyama, sihlahla, ash intaba. Ukuba ufuna bazikhusele izifo, musa ukulibala malunga amagqabi, ingakumbi fennel, isipinatshi, nangwevu kunye neelike. A lot of ivithamin C imifuno: Brussels, Beijing kunye cauliflower, broccoli kunye cauliflower. Yena ndikho iziqhamo citrus, nangona kunjalo, oku kwaziwa abantwana.

Vitamin E ekudleni

Akukho kangako nezinye iivithamini. Umzekelo, tocopherol (vitamin E), vitamin nto ebizwa ulutsha. Kulindeleke ukuba ukuvuselelwa ulusu kunye namalaphu, ikhuthaza impiliso imivumbo, kunciphisa umyinge kukuvela imibimbi ezinxulumene-ubudala. Foods eliphezulu vitamin E zingathengwa kuyo nayiphi na ivenkile. Le ngxelo-umnini yi neentyantyambo zeamangile, kulandele nezinye nati: peanuts, cashews, macadamia. Anut a little ngasemva. Ukongezelela, abaninzi tocopherol eziqulathwe intlanzi kunye nentlanzi: squid, sisinkantazi, zakhele, etc ...

Hi ndlela leyi, rosehip kunye sihlahla esisityebi nje kuphela vitamin C, kodwa E.

Imithombo iivithamini B

Eli qela libandakanya izinto esebenzayo eziliqela ukuba kubalulekile kwimpilo. Ngethamsanqa ke, asinto ingaqhelekanga. Singqongwe kutya eziphakamileyo iivithamini B ingakumbi kakhulu kwezinto luncedo kolu didi iimveliso, amaqanda, nuts.

Ukutya Vitamin B6 kufuneka zibandakanywe ekutyeni amaxesha ubuncinane kathathu ngeveki. Ezi ziquka yenkomo, ubisi, ikhaphetshu. Lo mthombo uphambili B12 zezi yenkuku, intlanzi kunye soy. Kunye nemifuno emitsha kunye neemveliso zobisi - yinto nje wayenovimba vitamin B5.

Ndilufumana njani ivithamin D?

Le yenye iivithamini ezimbalwa ukuba umzimba nokulungelelanisa ezabo. Idinga kwelanga. Musa ukulibala ukuba kufuneka ilanga ngokunqabileyo; emveni kokuphuma okanye kanye phambi kwelanga.

Kodwa ebusika unako ukuza ngentsilelo - ilanga ayikho eshushu kangaka. Kuyimfuneko ke ngoko ukuba badle ukudla okunamafutha novithamini D. Kwindawo yokuqala, ezi ziquka cottage itshizi, itshizi kunye iyogurt ekhaya. A lot of eli candelo kwi izikhupha ekrwada, imbewu kajongilanga, iinuts, kwaselwandle. A oyile cod isibindi - yinto uju obumangalisayo nje kuphela, kodwa wayenovimba novithamini D.

Iivithamini kwiimveliso non-ukutya

Zokudla zibonisa ukuba uninzi iivithamini ezifumaneka naxa zeenkcubeko musa ngokwesiqhelo ndingenguye ukutya. Umzekelo, ivithamin C engenabutyebi kuphela namaqunube, kodwa amagqabi aselula currant emnyama. Ngazo ungenza iti, ukwenza iti tinctures. Eli candelo liqulathe inaliti kunye inaliti amagqabi umba. Le yokugqibela awukwazi zongezwe salads kunye isuphu ehlotyeni.

amagqabi edandelion kunye ilusini bazizityebi vitamin D. It iyabiliswa ngamanzi abilayo, zinqunqwe, yongeza amaqanda abilayo kunye eyemayonnaise (okanye iyogurt). iivithamini ezininzi neetyuwa liquka ezincotsheni beet.

Foods aneevithamini

Sicinga ukudla eya nje ukwanelisa ezithandwa ngamalungu osapho, kodwa ukukhuthaza ezempilo, ukunikela ingqalelo ngokukodwa abo kutya eziqulathe ezininzi iivithamini. Enye indawo ebalulekileyo kuhlala inyama ebomvu kunye neenkukhu, iimveliso zobisi, kwemifuno. Xa ukutya okuziinkozo, iivithamini ezininzi kakhulu, kodwa ke ixabiso zazo eziphambili - nguye izinto umkhondo kanye njengokuba kuyimfuneko. Umxholo liphezulu iivithamini ekutyeni plant inexesha elimisiweyo. Zama ukungena menu kwemifuno ngakumbi, iziqhamo, imifuno kunye amaqunube. Oku kuya kuba beriberi esihle zokuthintela.

indlela eyiyo

Kubalulekile ukuqonda nendlela ekulondolozeni iivithamini. Ngapha koko, asizizo zonke iimveliso edliwayo ekrwada. Ukuba uceba ukufudumeza unyango inyama, yenkuku, intlanzi okanye imifuno, khangela iindlela eziya kunceda kulondolozwe izinto ezixabisekileyo. Eyona ndlela enokuthenjwa ukubhaka kule mifanekiso. Oku kulandelwa ukupheka. Sipheke kaJohn - omnye ezinye ezimbi. Umzekelo, imveliso okuphekiweyo lugciniwe% 10 kuphela isixa yokuqala vitamin C, ngelixa icima ungagcina-60%.

Kwakhona kubalulekile, njengoko narezhete nemifuno. Nemivalo ezimbalwa, kokukhona inzuzo ilahlekileyo ngexesha unyango ubushushu. Eyona ndlela ilungileyo - ukulungiswa xa iyonke, kunye nesikhumba. Nokuba i-apile eziqhelekileyo iya kuba kakhulu luncedo ngakumbi ukuba ukubhaka okanye blanch ngayo ngaphandle ukunqunqa ibe noxolelwano.

Zama ukunciphisa ixesha inkqubo, musa upheke izitya ixesha elide, ukuba akukho belufuna uncedo olo. Khumbula ukuba iivithamini ezininzi batyumke kukudibana elide xa udibene nomoya. Zama ukuba ukusika iziqhamo kwangaphambili kukuninzi.

Landela imithetho elula eya kukunceda ukutya okunencasa kunye nempilo.