Mavhitaminzi vakadzi - kudiwa utano

Nokuti utano, kunaka ganda, bvudzi uye ezvipikiri mavhitaminzi ndivo. Mukadzi ano ndiyo nguva mumatambudziko. Basa uye epamba tora wakasununguka zvose nguva yangu, iyo nokuti pachavo havana kukwana. Kuti dzigare kushingaira uye akanaka, vane utano hwakanaka, unofanira kutora mavhitaminzi kuvakadzi.

The rinokosha muviri

Imwe neimwe mavhitaminzi anoshandiswa aite basa rakati mumuviri. chiito kwavo kutaurirwa utano hwedu. The muviri hauna inokwanisa kubudisa izvi zvinhu zvinokosha kwaari, saka kuti muzadze hunde yavo Zvakakodzera kushandisa zvokudya zvakafanira kana Mishonga zvokuwedzera.

Mavhitaminzi kuvakadzi inoshandiswa kuita mabasa anokosha:

- kunetesa kukwegura muitiro,

- kusimbisa zvirwere,

- Chengeta kure mupfungwa,

- kuwedzera uwandu simba anogadzirwa,

- ane pakuenzanisa munhukadzi mahormone,

- vanobatsirawo kudzivisa kenza yemazamu,

- simbisa utano kumwoyo,

- kuderedza kunetseka kwakaita vakadzi kumwedzi.

Kushaya mavhitaminzi ine Migumisiro, zvichitungamirira kemikari Kuvhiringidza uye simba utano.

Vakadzi mavhitaminzi vari zvakare antioxidants - zviri A, C uye E. Vanopa kudzivirira simba mumasero dzose muviri.

Vhitamini A iri anokonzera utano uye runako nebvudzi revakadzi, anovandudza ezvinhu ganda, rinova zvikuru kwakavharwa nenyama uye anova zvakanaka-achidzidziswa chitarisiko. fuma Izvi zvinobatsira kusimbisa mapfupa uye akapfava munyama. Vhitamini A kunonatsiridza chiratidzo. Huri muna miriwo yakadai vise, nhanga uye makarotsi. Pakati zvibereko, vane akapfuma apricots.

A rinokosha pakugadzirwa uye mumisasa masero matsvuku eropa anoridza vhitamini C. Pamusana namavanga ake aporese nokukurumidza. Vamwe kuongorora kwesayenzi dzakaratidza basa rayo pakurapa mbereko. Kunobva uyu zvinhu zviri maranjisi, bhuratifuru, mastrawberry, kiivi uye dema the currant.

It DZEMUNHU DZINODZORA vasachembera uye kunoderedza ngozi ropa vhitamini E. Rich dzavo mafuta hove uye nzungu.

Mavhitaminzi vakadzi, zvakanaka kubvisa kuchinja zera-chokuita - zviri B6, B9 uye B12. Ivo kunetesa pezvakaitwa zvichitungamirira kukwegura, kuvandudza muviri, chengetedza mahomoni, kuwedzera kushanda ari nhengo, kukurudzira zvakajairika kushanda kwouropi, muri normalized mapuroteni usage uye masero kupesana. Zvikuru vhitamini B9 kuvakadzi vane mimba, pasi kwevari zvingaita kuti urema ari kusimukira mudumbu.

Ane mavhitaminzi aya mabhanana uye nyama, zviyo zvinhu uye zvinoitira vana mumakoko, hove uye chizi, mazai uye bhinzi, asiparagasi uye mastrawberry.

Nokuti maumbirwo mapfupa, mazino, uye kuramba tsinga rinokosha vhitamini D.

At kubereka zvinobatsira kudzivirira osteoporosis, kunoderedza ngozi kenza bowel. Ivo akapfuma nyama uye hove, zai yolks, sipinachi uye oatmeal.

Zvakafanira kuti noutano vhitamini C. It inotsigira pfupa simba uye kunonatsiridza kweropa vakwegura. Rine vhitamini iyi mafuta soybean, broccoli, vachiwaridza miriwo, uye mafuta hove.

polyvitamins

Complex mavhitaminzi vakadzi vanokwanisa kupa muviri nomwoyo chinokosha zvinhu. Unofanira kusarudza kushandisa rakakodzera nziyo maererano nezera uye kuvapo mamwe zvirwere. Mavhitaminzi kuvakadzi dziripo, kufungisisa pezvakaitwa kuitika mumuviri. Musiyano kuchikosha ndivo zvakaoma kuti pamuviri uye lactating vanamai. Vamwe multivitamins zvinosanganisira vakadzi hanya nokunaka bvudzi, ganda uye zvipikiri. Kune anokosha zvivako vanhu vane chirwere cheshuga. Dzinotevera nevakawanda multivitamin "Complivit" "gumi Pronatal", "Multivitamin" uye vamwe vakawanda.

Kana uchisarudza mavhitaminzi zvakakodzera kuyeuka pamusoro inadmissibility kuti overabundance yavo muviri, izvo vanotyisidzira siyana utano zvirwere.