Mavitamini a amayi

Ngati ndinu mkazi weniweni, muyenera kungosamalira kokha chidwi chanu, komanso thanzi lanu. Mwinamwake mukudziwa kuti zosowa za mavitamini pa umoyo wa amayi zimasiyana ndi magawo a moyo wanu. Musaiwale za lingaliro ili, monga mavitamini a amayi, kupanga zakudya zawo.

Amayi mavitamini abwino kwambiri

Tiyeni tiyang'ane pazofunikira kwa amayi okongola ndikupeza zomwe ndizo magwero a thanzi lawo. Mavitamini a masewera a amayi ambiri amaonedwa ngati mavitamini ofunika kwambiri, m'munsimu ndi mndandanda wawo. Pano ife timaperekanso malangizo omwe mavitamini ayenera kutengedwa kwa akazi a mibadwo yosiyanasiyana. Nazi mndandanda wawo:

1. Vitamini A ndi vitamini A weniweni wokongola ndi mphamvu, sizimangokhalira kumenya nkhondo zokha, koma zimapangitsa kuti tsitsi likhale lothandiza, limathandizira kugwira bwino chitetezo chokwanira, limapangitsa kuti thupi liziyenda bwino, limabwereranso pakhungu. Zakudya za vitamini A ndi mavwende, kaloti, apricots, broccoli, kabichi ndi tchire, mapichesi, dzungu. Mukufunikira vitamini iyi pa msinkhu uliwonse.
2. Acid ascorbic imathandiza kupanga maselo a magazi, amawonjezera chidwi ndi kusamalitsa. Pamene thupi liyamba kukalamba, amafunikira kwambiri vitamini C, chifukwa amapereka mphamvu. Mukhoza kuchidya mwa kudya citrus, kiwi, strawberries, tomato.
3. Vitamini E imachepetsa ukalamba, umalimbikitsidwa kwa amayi pambuyo makumi anayi. Timatenga mafuta, masamba a nsomba, mtedza.
4. Mavitamini B6, B12 ndi folic acid amafunika ndi aliyense, makamaka amayi amtsogolo. Ngati panopa muli ndi zaka zosangalatsa, mukufunikira kudya zakudya zambiri ndi folic acid ndi mavitamini B. B12 amawoneka kuti ndi vitamini a female libido, amathandiza kukhalabe ndi chiwerewere. Mukhoza kupeza mavitamini a gulu B kuchokera sipinachi, masamba, mapepala, nthochi, nyemba ndi nandolo.
5. Ngati mukuyandikira msinkhu, muyenera kuwonjezera mavitamini D , ndi amene adzasunga mafupa ndi mano olimba.

Monga momwe mukuonera, palibe mavitamini ambiri omwe ali ofunika kwambiri kwa amayi a mibadwo yonse, koma kugonana kwabwino konse kumangoyenera kufufuza mlingo wa zinthu izi m'matupi awo kuti akhalebe wathanzi komanso wokongola.