Potso ea hore na li-vithamine li nkoa hantle ka ho fetisisa mariha, hangata li khathatsa batho ba nang le ts'oaetso ea ho itšireletsa mafung, ho hlokomoloha moriri, ho ba letlalo la letlalo le matšoao a mang a sa thabiseng. Leha ho le joalo, nakong ea mariha, ha re fetoha lijo tse monotonous, eseng kamehla tse phetseng hantle, motho e mong le e mong o lokela ho nahana ka li-vithamine, e le hore 'mele o tsoele pele ka mosebetsi o bonolo, o nepahetseng le o lumellanang.
Ke livithamine life tse hlokahalang nakong ea mariha?
Litlhoko tsa 'mele nakong ea mariha le lehlabula li tšoana hantle. Leha ho le joalo, haeba batho ba lehlabula hangata ba ja meroho, monokotsoai, litholoana , 'me ba fumana lintho tsohle tse hlokahalang ho bona, joale mariha le sena hangata ho na le mathata. Ke ka lebaka leo li-vithamine tsa mariha li nang le livithamine tsohle tsa A, B, C, D, E, K.
Ho fumana hore na ke li-vithamine life tseo u lokelang ho li sebelisa nakong ea mariha, ela hloko boemo ba "lits'ebetso" - moriri, letlalo, lipekere, joalo-joalo.
- Haeba u e-na le letlalo le bosoeu, letlalo le fetohile le lefubelu, le bolelang hore o hloka li-vithamine A, C, E le sehlopha B.
- Haeba moriri oa hao o ba o tetemang mme o oela haholo, 'me lipekere tsa hau li lokolohile, o hloka vithamine B le C, hammoho le magnesium, koporo, tšepe.
- Haeba u e-na le dermatitis, 'me maqeba a letlalo ha a phekole nako e telele, u hloka vithamine C, D le K.
- Haeba o atisa ho kula, vithamine C le B vithamine li tla u pholosa.
Ho itšetlehile ka ho haelloa ke lisebelisoa tseo u li khethileng, u ka khetha livithamine life hore u noe mariha. U ka reka e rarahane, kapa li-vithamine tsohle ka thoko. Kamehla ho na le khetho e joalo ha ho fumanoa li-vithamine tse nang le lijo. E le ka foromo ena ba nkoa ba le molemo haholoanyane.
Li-vithamine nakong ea mariha lijong
Ha o entse qeto ea hore na li-vithamine li nka neng mariha, u ka sheba lethathamo la lijo tseo motsoako ona o lengata haholo, 'me u ntlafatsa' mele oa hau ka limpho tsa tlhaho. Nahana hore na u ka sheba vithamine ka 'ngoe hokae:
- A (retinol) e fumanoa ka mokopu, lihoete, pepere, broccoli, parsley, lierekisi, liapole, morara, sea buckthorn le tsoho ea ntja, hammoho le caviar, sebete, mahe le lihlahisoa tsa lebese;
- B1 (thiamine) e fumanoa ka bohobe, raese e sootho, oatmeal, lierekisi, linate, hammoho le likhomo, litlhapi, likhoho le mahe a mahe;
- B2 (riboflavin) e ka fumanoa lierekisi, oatmeal, buckwheat, bohobe, hammoho le lihlahisoa tsa lebese le nama;
- B5 (pantothenic acid) e fumaneha selemo se seng le se seng ka tomoso, hazelnut, buckwheat, oatmeal, lierekisi, hammoho le khoho, lisebelisoa tsa nama le caviar;
- B6 (pyridoxine) e fumanoa litapole, poone, k'habeche, linaoa, soya, buckwheat, pyshenka, libanana, walnuts, esita le sebeteng, nama, tlhapi le lebese;
- B9 (folic acid) e ka lihoete, linaoa, branine, harese, buckwheat, linate, libanana, li-mushroom, matsatsi, hammoho le saalmon, sebete le nama ea likhomo;
- B12 (cyanocobalamin) e fumaneha ka leoatleng, tomoso (ho akarelletsa le biri), soya, hammoho le lihlahisoa tsa lebese, nama, tlhapi le likhoho;
- C (ascorbic acid) e fumanoa ka kiwi, citrus, mofuta ofe oa k'habeche, pepere, ntja ea phahama, li-cranberry mors, compotes ea melee;
- D (calciferols) e ka fumanoa ka caviar, oli ea tlhapi, lihlahisoa tsa lebese le mahe;
- E (tocopherols) e teng ka oli, linate, linaoa, lijo-thollo, hammoho le sebeteng, li-yolk le lebese;
- H (biotin) e hlahisoa ka linate, linaoa, litapole, lihoete, li-beet, lilamunu, liapole, branone, koro, raese, hammoho le nama, mahe, tlhapi, lihlahisoa tsa lebese;
- K (phytomenadione) e fumanoa ho ntja ea ntja, k'habeche, oatmeal, koro, tee e tala, hammoho le mahe le sebete.
- PP (nicotinic acid) e fumanoa ka broccoli, linate, matsatsi, lihlahisoa tse tletseng koro, esita le ka nama ea kolobe, sebete, chisi, lebese.
Esita le ha ho se na limpho tse ngata tsa lehlabula, mariha ho ka khoneha ho fana ka tšelo ea li-vithamine 'meleng. Ntho e ka sehloohong - ho etsa lintho tsa hau hantle, u sebelisa lijo tsa bohlokoa feela.