Vitamins amfani a kayayyakin

An dade an san cewa jiki yana bukatar bitamin. Yana dogara a kan su, da kuma bayyanar da kiwon lafiya. Yanzu a Pharmacy ne fairly manyan selection na multivitamin gidaje, an tsara don daban-daban, daban-daban bukatun. Amma bincike da masana kimiyya sun nuna cewa ba su da cikakken saduwa da bukatun jiki. Vitamins a abinci da suke ɓangare na mu rage cin abinci, nike mafi alhẽri. Wani lokaci shi ne isa kawai su sa kanka a kanka menu, wanda daukan la'akari duk da zama dole sinadaran inganta kiwon lafiya da kuma tãyar da mai rai sautin. Wannan na bukatar kadan fahimtar ne me ya sa akwai wani musamman da rabi, da kuma abin da abinci dauke da shi.

Vitamins a abinci - abin da yake da mataki da kuma inda zan samu su?

Provitamin A. Vitamin A.

- alhakin lafiya hangen nesa.

- taimaka jiki ci gaba rigakafi.

- bukatar daban-daban gajiyan da cututtuka, kare jiki daga cutarwa sakamakon iska gurbatawa.

- shiga a cikin samuwar sabon Kwayoyin. Idan wannan bitamin bai isa ba, da fata ya zama bushe da farawa zuwa kwasfa kashe.

Foods da bitamin A: man shanu, hanta, kwai gwaiduwa, dabba kodan, tare da zanga-bitamin A - sananne ga dukan karas da duk yellow 'ya'yan itatuwa da kayan lambu, dankali, kore shuke-shuke.

Vitamin C.

- An zabi a yi na sel da kuma gabobin.

- Kiyaye jiki daga cututtuka.

- shirya hanta.

- Inganta warkar da raunuka.

A arziki tushen bitamin C - rosehip. Ana iya amfani da sabo ko a cikin nau'i na teas kuma infusions. Sa'an nan, na saukowa - buckthorn, guava, strawberries, currants, lemons, lemu, kabeji, horseradish, faski, kuma dill. C bitamin a abinci ne quite na kowa, amma ba duk abun ciki mai girma ne.

Vitamin B1.

- wajibi ne ga na Abubuwan Taɗi gina jiki zuwa makamashi.

- An zabi a aikin na juyayi tsarin.

Its main kafofin: toho alkama hatsi, hanta, Brewer ta yisti, bran, sunflower tsaba da kuma sesame tsaba, buckwheat, naman alade, gujiya, hazelnuts.

Vitamin B2.

- Muna bukatar tabbatar da cewa fata da ya rage na roba, supple da lafiya.

- Useful for view.

- An zabi a aikin na juyayi tsarin.

Abin da abinci dauke da shi? Yisti, niƙe madara, mackerel, almonds, qwai, koko, mai naman alade, madara, cuku, kabeji, tumatir, cuku.

Vitamin B3.

Dole domin rike kwakwalwa aiki, kira na sunadaran da fats. An samu a hanta, nama, kaji, sunflower tsaba, raw hatsi, yisti (giya da abinci), kirki ba.

Vitamin B5.

Yana ake bukata ga al'ada metabolism, girma, rike matasa. Ya kafofin - yisti, qwai, hanta, kiwo kayayyakin, gujiya, nama turkey.

Vitamin B6.

Taka muhimmiyar rawa a cikin metabolism sunadaran da kuma fats, dauke da ma'ajiya na enzymes. An samu a yisti, hanta, unrefined hatsi, dankali, naman alade, ayaba.

Vitamin B12 a abinci

Ya ƙunshi ba sosai a cikin abinci, amma shi ne ake bukata don ci gaba, kazalika da wa normalize da ayyuka na juyayi tsarin. Yana za a iya samu a hanta, yisti, kifi, kiwo kayayyakin, cuku.

Vitamin D.

Da ake bukata domin lafiya kasũsuwa, ashe, kazalika da gashi kuma fata. An kafa a jikin rana, da kayayyakin dauke da shi, shi ne hanta da kifi, abincin teku, kwai gwaiduwa, kiwo kayayyakin.

Vitamin E.

A iko antioxidant, yana da hannu a cikin samuwar kuma kariya na ja da maikacin jini, tsokoki da kuma sauran kyallen takarda. Its peculiarity shi ne cewa an samu kawai a tsire-tsire - masara, waken soya, toho alkama, bran, faski, latas, Peas. Amma kafin su sami zama dole adadin abinci shi ne kusan ba zai yiwu ba. Saboda haka, a lokacin da shi bada shawarar amfani da rashin kwantena.

Kada ka shagala da shawara game da lafiya da cin abinci. Vitamins a abinci yafi tasiri kantin magani, da kuma a menu na su iya yin irin wannan cewa Yum.