Zizindikiro zowoneka kuti thupi lako liribe mavitamini ndi mchere

Ngakhale ife omwe timayesetsa kudya zakudya zathanzi ndi zathanzi, timasowa mavitamini ndi zakudya. Nazi zizindikiro zochepa zomwe thupi lanu liribe mavitamini.

Misomali yokongola, yopanda rangi

Iron ndi mchere wofunikira komanso wofunikira pa ntchito ya thupi. Akazi amataya zitsulo zambiri chifukwa cha kusamba, ndipo kusowa kwa chigawo ichi m'thupi nthawi zambiri kumakhala ndi odyetsa. Amuna amakonda kudya zitsulo zambiri kuposa zofunikira.

Pamene thupi silisowa chitsulo, limadziwonetsera mu zizindikiro zakunja, mwachitsanzo, zikhomo, zonse pa mikono ndi miyendo, zimakhala zotumbululuka ndipo nthawi zambiri zimatha, ndipo mkati mwa masowo muliwoneka.

Azimayi omwe sanakwanitse kusamuka amasowa 18 milligrams ya chitsulo patsiku, amuna - 8 milligrams. Koposa zonse, thupi limadziwa chitsulo kuchokera ku zinyama, monga nyama yofiira ndi nsomba, nkhuku, oyster ndi zakudya zina. Zotsatira za chitsulo cha vegetative ndi sipinachi ndi nandolo zabwino. Vitamini C imathandizira kwambiri kuyamwa kwa chitsulo ndi thupi.

Kuthamanga kwa magazi

Matendawa angatanthauze kuti thupi liribe kusowa kwa vitamini D. Kutaya kwa vitamini D kumakhala kofala kwa anthu amdima, amdima ndi amdima. Kuchuluka kokwanira kapena kuchulukira kwa mankhwalawa kumabweretsa mavuto otsika, ndipo kusowa kwake kumawonjezera kuwonjezeka kwake.

Munthu wamkulu, mosasamala kanthu za amuna, amafunikira ma unit 600 (vitamini D) tsiku lililonse. Mwamwayi, chakudya chokwanira choterechi n'chovuta kupeza mwa kudya chakudya, chifukwa chili ndi zakudya zingapo. Ndi bwino kupeza dzuwa lokwanira. Komabe, ngati izi sizingatheke, ndibwino kuonjezera mkaka wobiriwira, nsomba zofiira, malalanje ndi bowa wachilengedwe (zakula mwakuya).

Kuthamanga kwa magazi

Matendawa angasonyeze kuti alibe vitamini B12. Zizindikilo zina za kusowa kwa cobalamini (mavitamini a B12) ndizokhazikika, kupunduka kwa minofu ndi kukodza nthawi zambiri.

Munthu aliyense wamkulu amafunika pafupifupi 2.4 micrograms za cobalamin patsiku. Zotsatira zotsatirazi ndizochokera ku mavitamini a B12: mollusks, dzimbiri, salimoni, ng'ombe, mazira ndi mkaka. Mukasankha kugwiritsa ntchito mankhwala opatsirana ndi mavitamini, ndibwino kuti muyimire mapiritsi okhala pamagulu ang'onoang'ono (osungidwa ndi lilime), chifukwa ndi abwino komanso mofulumira kwambiri.

Kupweteka kwa minofu

Imodzi mwa electrolytes yaikulu ya magazi ndi potaziyamu. Kuperewera kwake m'thupi kumapangitsa kuti puloteniyo isamangidwe bwino komanso kuti minofu isapangidwe bwino. Kuwonongeka pa mlingo wa electrolytes wa potaziyamu kumabweretsa mfundo yakuti mmalo mwa ana a ng'ombe nthawi zambiri mumakhala minofu ya minofu.

Chifukwa chachikulu chosowa potaziyamu m'magazi chimataya madzi: kutuluka thukuta kwambiri, kutsegula m'mimba, kusanza ndi zina zomwe zimapangitsa kuti thupi lichepetse.

Munthu wamkulu amafunikira pafupifupi mamiligalamu 5,000 a potaziyamu patsiku, ndipo ndibwino kuti adye ndi chakudya. Mavitamini olemera a potaziyamu ndiwo mabanki, mapeyala, kokonati, mbatata ndi nyemba.

Kuwonjezera kutopa

Kuchuluka kwa kutopa kungakhale chizindikiro cha kusowa kwa vitamini C mu thupi. M'zaka za m'ma 1800, vutoli likhoza kufa komanso kudwala matenda oopsa monga scurvy. Masiku ano, zotsatira zake sizingatiopseze, koma kusowa kwa vitamini C kumawonetseredwa ndi mphamvu yofooka ya chitetezo cha mthupi, kutopa, kusakwiya, ndipo nthawi zina kumatulutsa ubweya ndi tsitsi louma. Makamaka ku dziko lino ndi osuta fodya. Ayenera kudya katatu kuposa vitamini C tsiku lililonse kuti athetse vutoli. Zomwezo zimapita kwa osuta fodya.

Akazi amafunika mavitamini C 75 pa tsiku, amuna - 90 mg, osuta - 125 mg. Mitengo yabwino ya vitamini C ndi zipatso za citrus, tomato, kiwi, mananali, sipinachi, broccoli, vwende ndi tsabola wokoma.

Mavuto ndi kayendedwe ka chithokomiro

Chithokomiro chimatseketsa mahomoni a chithokomiro oyenerera kuti ntchito yodalirika ikhale yogwira ntchito. Kawirikawiri kuchepa kwa mahomoni ameneŵa n'kogwirizana kwambiri ndi kusowa kwa ayodini m'thupi. Mavuto pa ntchito ya chithokomiro amatha kuzindikira kokha kupyolera mu kafukufuku wa labotale, koma kusowa kwa ayodini m'thupi kungabweretse mavuto osiyanasiyana. Mwachitsanzo, kuchepetsa zochita zamaganizo ndi mavuto a kukumbukira, kuchepa kwa mphamvu, kusasamala komanso kutentha kwa thupi kungasonyeze kuti pali mahomoni a chithokomiro. Mavuto ndi machitidwe a chithokomiro amakhala oopsa mimba, monga kusowa kwa mahomoni kungachititse kuti pakhale padera.

Anthu ambiri akuluakulu amafunikira micrograms 150 za ayodini patsiku, pamene amayi apakati ayenera kutenga micrograms 220. Iodini imapezeka m'magulu ambiri a m'nyanja, mu zakudya zamkaka zokazinga, komanso mchere wothira madzi ndi iodized.

Kuwononga mofulumira mafupa a mafupa

Kuperewera kwa kashiamu m'thupi kumachepetsa kupuma kwa fupa ndipo kumapangitsa mafupawo kukhala otupa. Matendawa amatha kukhala osteoporosis, amachititsa kuti mafupa azichepa kwambiri, asinthe mafupa a metabolism ndipo, motero, amathyoledwa kawirikawiri.

Mafupa a anthu amafika pachimake pa chitukuko chawo ali ndi zaka 30, kenako amayamba kuchepa ndi kutaya mchere, makamaka calcium. Choncho, ndikofunikira kwambiri kuti thupi lilandire chizoloŵezi cha mankhwalawa. Komabe, izi siziri zonse: kupatula kashiamu, mafupa amafunikira ntchito ndi maphunziro, kotero ndi kofunika kupita kumayenda, kuthamanga, yoga ndi / kapena aerobics.

Akuluakulu omwe ali ndi zaka zoposa 45-50 amafunikira pafupifupi mamiligalamu chikwi a calcium patsiku, patatha zaka izi zowonjezera zimakwera mamita 1200. Kalisiyamu yambiri imapezeka mu mkaka, makamaka mu tchizi ndi mkaka, tsamba la kabichi, masamba a mpiru, letesi, tofu, nandolo zobiriwira mu nyemba ndi nyemba. Mavitamini a mankhwala ndi zowonjezera mavitamini ndizoyenera kutengedwa ndi zakudya.

Ming'alu m'milomo ndi m'makona a pakamwa

Motero, nthawi zina vitamini B6 imalephera. Zizindikiro zina zikhoza kukhala lilime la kutupa, kusokonezeka maganizo ndi chisokonezo. Zizindikiro zimayamba kuoneka kokha pamene kusowa kwa mavitaminiwa m'thupi kumakhala kovuta. Nthawi zina kusowa kwa mavitamini B6 kumayambitsidwa ndi mankhwala.

Anthu osapitirira zaka makumi asanu ndi awiri amafunika ndalama zokwana mamiligalamu imodzi ndi theka pazipangizozi tsiku lililonse. Mitengo yomwe ili ndi vitamini B6: nkhumba za nandolo, tuna, salmon, nthochi ndi marinara msuzi. Ndi bwino kuthana ndi kusowa kwa vitamini B6 mothandizidwa ndi mankhwala olembedwa ndi dokotala.