Sporting mavhitaminzi vavo akanaka kukanganisa upenyu vatambi

Munhu wose anoda chisinganzwisisiki rose mavhitamini. City vagari haagoni kuwana chitsama mavhitaminzi kuti anodiwa, nekuti huru zvinhu kuti zvititungamirire utano hwedu: murombo zvokudya, mhepo yakasvibiswa, nhodzera uye akaipa ezvinhu. Vanhu vanobatanidzwa zvemitambo, kunyanya vanoda izvi zvinhu. Sporting mavhitaminzi ndezvinorondedzerwa vabatsiri munhu, achitungamirira kushingaira mararamiro.

Constant kurovedza muviri, izvo vanhu vari pachena, kumanikidza miviri yavo kushanda zvashata muoti, saka achitora kugadzirira vhitamini-kwakavandudza inodiwa. Kana muviri wedu rinogadzirirwa zvakakwana, mutambo achava tsime chairo utano, simba uye vechidiki.

Vanzwe mavhitaminzi kuti muviri

Munhu anosarudza zvaachaita mune zvemitambo. Unogona kushandisa pool, kuenda yokurovedza muviri, itai chiitwa mangwanani kuita vanokodzera here kana mukusimbisa muviri. Asi chero zvakadaro, unofanira imwe vhitamini yakaoma. Pane mitambo mavhitaminzi vakadzi uye vanhu. Nokuti mumwe muviri vangadzidza zvakaoma wako uye uwandu husingakuvadzi.

Mazuva ano nyika michero nemiriwo havana kuzvifarira Zvinoumba mavhitamini, sezvo vari kukura artificially uye yokuvirisa siyana. The okuwedzera Kushandisa mavhitaminzi kuchabatsira kuchengeta muviri zvakakodzera uye pfungwa.

Zvinofanira kurangarirwa kuti kwete mavhitaminzi zvose uye zvicherwa zviri inowirirana mumwe.

Ascorbic asidhi uye nawo pamusoro munhu

Askorbinku, sezvazvakanyorwa kunzi vana, zvinogona kunzi zvakanaka mitambo vhitamini. Vhitamini C ane hombe chaizvo nevanhu muviri. The Pane zvinhu zviri simba:

• It anovandudza zvechadenga ropa;
• It anoramba muupenyu remafuta akawandisa chechetere;
• Inobatsira Absorção de Água resimbi muropa;
• siyana "ne vabatsiri" collagen;
• Chinhu antioxidant simba.

Sporting mavhitamini, ine ascorbic acid, kubatsira vatambi nokukurumidza kujaira kana baba namai uye kuderedza uwandu kukuvara munguva kurovedza. It zvakakwana urwa mumvura uye iri nokukurumidza zvachose muviri, asingagari -wedzera mune munyama. Zvinofanira kutorwa chete pashure zvokudya, kunwa mvura yakawanda. At kushandiswa vhitamini C haigoni kuputa, somunhu mudzanga anopisa pamusoro 100 MG askorbinki.

The kubatsirawo kuti mavhitaminzi B12 uye B1

vatambi All vanonyatsoziva chii chiito ane vhitamini B12 mumuviri yavo. Its chikuru mabasa vari:

• Inobatsira chirongwa hematopoiesis;
• anosimbisa kugaya;
• anovandudza etsinga conduction;
• carbohydrate muviri sezvainofamba pasina fuma iyi.

Kana muviri haina vhitamini ichi, basa tsinga kwatanga pasi, ndiri kugara kuneta uye tsandanyama norudaviro anova simba. shamwari yake mavhitaminzi A uye C, izvo kubatsira kwemasayendisiti inokosha mumuviri. Asi zvakafanira kuziva kuti izvi mitambo mavhitaminzi vakadzi vanogona kurasikirwa zvazvinoita kana zvinoda pamuviri mapiritsi.

Vhitamini B1 zvinobatsira chaizvo kuti muviri uye muviri. fuma Izvi zvinobatsira kuti rakaisvonaka Absorção de Água kuti makabhohaidhiretsi mumuviri rinobatsira vatambi kuramba simba. The ehupfumi vhitamini ichi:

• zvinobatsira kuvaka mhasuro;
• zvakarwadza chaizvo pfungwa basa uye tsinga conduction;
• kana kubudirira metabolic pezvakaitwa mumuviri zvakarurama.

Kunyange kana munhu ovhadhozi ndiro vhitamini iguru chinobuda mumuviri nokukurumidza urwa nemvura.

Vhitamini B6 chacho zvivako

Kana vhitamini B6 asipo ari mumuviri womunhu, hazvina kuwedzera kwetsandanyama uye uremu. Vana uye vatambi vanofanira kutenda kuna pafuma yakanaka kukanganisa kukura kwavo uye biceps. Sports mavhitaminzi B6 uye zvazvinokonzera:

• pasi ake simba neurotransmitters vari akaumba;
• It rinobatanidzwa kwetunhu Chizenga;
• amino acids uye mapuroteni kutaura nayo.

Kana vanhu vane kushayiwa vhitamini B6, havana simba pomwoyo kuunganidza zvine chepfu uye kumanikidza rinobuda, ine mugumisiro wakaipa pamusoro yemitambo basa.

Kushandiswa mavhitaminzi A uye D ari zvemitambo upenyu

A nechido uye anoona zvose ziso vanoda vatambi vari kuita marudzi mitambo apo uine kuzoposhera uye kuona kure kwakadaro. Sporting mavhitaminzi A vane zvinotevera ehupfumi:

• tiwedzere kutapata;
• akaderedza ropa shuga yomuropa;
• vanobatsira paumbwe collagen.

Haukwanisi kushandisa mishonga muzvinhu zvizhinji. Vatambi vanofanira ngaaverenge dose zvichienderana mutoro.

Fuma D - ndiwo akanakisisa mitambo mavhitaminzi nevarume. Pamusana kwavari, pfupa hunosimba, iro rine zvakanaka zvainoita unhu kurovedza. Kana mitoro mitambo munhu anozviisa akakuvara, mamwe kushandiswa vhitamini ichi zvinobatsira apore nokukurumidza. zvinhu ehupfumi:

• izvozvo oga synthesized;
• Vhitamini A zvinobatsira nezvairehwa zvakanaka.

kushandisa mavhitaminzi

The Rating yemitambo mavhitaminzi sezvakaratidzwa kumusoro, kuchabatsira mumwe mutambi kusarudza zvakarurama maitiro kushandiswa yenyu. Chokwadi, zviri nani kushandisa zviwanikwa zvigadzirwa, zvaizivikanwa muviri wedu, asi vatambi vanofanira kushandisa okuwedzera zvinhu. Pane misiyano simba pakushandisa mvura-soluble uye mafuta-soluble zvinoriumba. The mhedziso wokutanga kubva muviri mumaawa 2-4, apo vamwe vangava matiri zuva rose.

Zvemitambo mavhitaminzi varume nevakadzi, nguva dzose pave zvavaifanira, izvo unogona kudzidza kutora zvivako izvi.