Nutrition maka ụkọ vitamin

Ihe oriri bara uru maka ụkọ vitamin

Iji gbochie ọdịdị nke ụkọ vitamin ma ọ bụ merie ya, ịkwesịrị ịma ihe oriri nwere ụfọdụ vitamin. Nke a bụ ndepụta ngwaahịa, kewara n'ime otu:

• vitamin A - bụ maka ọhụhụ ma na -enyere aka n'ịkpụ ọkpụkpụ. Iji nweta ya, ịkwesịrị ịgbakwunye karọt, beets, ugu, nettles, ose (acha uhie uhie), apricots, ọka na nri gị. Ọ dị mma ịmara na palmitate (vitamin A) anaghị agbasasị n'oge ọgwụgwọ ọkụ, mana ọ ka mma, n'ezie, iri akwụkwọ nri na mkpụrụ osisi.
• Vitamin otu b:- V1 (thiamine) - na-ahụ maka sistemu ụjọ nke etiti na usoro metabolic. Thiamine na-emepụta microflora eriri afọ n'onwe ya, mana ọ dị ntakịrị maka ahụ. Ya mere, iji kwụọ ụgwọ maka ụkọ a, ịkwesịrị iri achịcha na ntụ ọka ntụ ọka sitere na ntụ ọka wit dị elu; ọka, ya bụ: osikapa, buckwheat, oatmeal; anụ (karịsịa anụ ezi na anụ ehi); mkpo ọka; mkpụrụ; nkochi ime akwa; yist;

  - V2 (riboflabin, ma ọ bụghị "vitamin na-eto eto") - na-ekere òkè na nhazi nke hemoglobin, na-enyere aka mee ka ọnyá dị ngwa ngwa. Dị na yist, ọka, ngwaahịa mmiri ara ehi, azụ, anụ, àkwá, akwụkwọ nri ọhụrụ. Ụzarị ultraviolet na alkali nwere mmetụta na-adịghị mma.

• Vitamin C - enyere aka ịlụso ọrịa nje ọgụ. Iji mee ka ahụ nwee ascorbic acid, ọ dị mkpa iri mkpụrụ osisi strawberries, mkpụrụ osisi citrus, apụl, sọrel, kabeeji, poteto, currants ojii, mkpo, ahịhịa, ahịhịa na -atọ ụtọ, hips rose. N'okpuru mmetụta nke okpomọkụ dị elu (ya bụ, n'oge esi mmiri), a na-ebibi vitamin a. Ọzọkwa, obere vitamin C dị na mkpụrụ osisi na akwụkwọ nri a mịrị amị.
• vitamin D ("Vitamin nke anyanwụ", calciferol) - na-achịkwa absorption nke calcium n'ime ahụ mmadụ. A na-emepụta ya bụ ụzarị anyanwụ na-adakwasị akpụkpọ ahụ. Ma ego a ezughị ezu maka ahụ, ya mere ọ dị mkpa iri mmanụ azụ, azụ uhie, caviar, bọta, imeju, ude mmiri ara ehi, mmiri ara ehi.
• vitamin E ("Vitamin nke ntorobịa", tocopherol) - na-achịkwa ọrụ nke gonads ma na-ahụ maka arụmọrụ nke ọrụ nke usoro muscular. Iji mee ka anụ ahụ dị nro ma bụrụ nwata ruo ogologo oge, ọ dị mkpa iji tinye tinye nkochi ime akwa, mmanụ ihe oriri, bilie hips, inine, pasili, dil, sọrel mgbe ị na-akwadebe efere.

Aro na otu esi echekwa nri ka vitamin ghara ida

1. 1 Chekwaa nri na ebe jụrụ oyi ma gbaa ọchịchịrị.
2. 2 Edobela akwụkwọ nri, mkpụrụ osisi, akwụkwọ ndụ akwụkwọ ndụ na mmiri ogologo oge.
3. 3 Ahapụla n’enweghị ìhè anyanwụ ma ọ bụ ncha ncha enwu.
4. 4 Ikwesighi igbachapu akwụkwọ nri na mkpụrụ osisi tupu oge eruo (dịka ọmụmaatụ, ịkpụpụ poteto na mgbede - vitamin niile lara n'iyi n'abalị)
5. 5 Achịcha anụ na azụ bụ nke kachasị mma iji sie aka ma ọ bụ na mpempe akwụkwọ.
6. 6 Awụsịla mmiri nke mkpo ahihia gbara ya, kama jiri ya esi nri dị ọkụ (ọ nwekwara ọtụtụ vitamin).
7. 7 Na-echekwa kukumba puru iche na kabeeji mgbe ị na-ebu ibu na brine. Mgbe ị na-ewepụ ha n'ime ite ahụ, tupu ị rie, ọ nweghị ikpe ị ga-asacha ha n'okpuru mmiri (naanị pịkọta ahịhịa kabeeji na ihe ọ theụ theụ).
8. 8 Mgbe ị na-agbapụ, agbapụtaghị anụ n'ime mmiri iji belata oge gị.
9. 9 Etinye inine na anụ iji sie naanị na mmiri esi.
10. 10 Gbalịa ka ị ghara ịchekwa efere ogologo oge (ọ ka mma iri ya ozugbo), belata salads ahụ tupu ojiji (ọ bụrụ na ị na-atụ anya ndị ọbịa, ma ọ dịkarịa ala, nnu, ose na oge salad tupu ha abata) .

Egwuregwu ndi mmadu maka vitamin erughi

N'etiti ndị mmadụ, ụzọ kachasị mma iji lụsoo ụkọ vitamin ọgụ bụ teas siri ike, ahịhịa na ịmị mkpụrụ na akwụkwọ nri.

• Tinye prunes 5, fig 3, apụl 2 ọkara, 2 lemon wedges na apricots 3 n'ime ite mmiri. Sichaa mkpụrụ osisi niile n'elu obere okpomọkụ maka nkeji 7-12. Were ofe a rie nri ụtụtụ.
• Were hips, lingonberries, nettle epupụta (kwesịrị ịdị oke: 3 ka 2 ruo 3). Gwakọta. Na-a likeụ dị ka tii ugboro atọ n'ụbọchị.
• Viburnum tii nwere tonic na mweghachi mmetụta. Were gram 30 nke mkpụrụ osisi viburnum, wunye ọkara lita mmiri, tinye n'ọkụ, hapụ ya ka o sie. Na-esi ọnwụ awa 2. Ekwesịrị ị drinkụ mmanya a n'ụtụtụ na mgbede, otu narị mililite. Tea Rowan nwere otu ihe ahụ.A machibidoro iji ndị nwere ọbara mgbali elu eme ihe.
• N'ịgwọ ụkọ vitamin, ọgwụgwọ dị oke mkpa bụ efere coniferous. Iji kwadebe ya, ịkwesịrị iji mkpịsị coniferous ma ọ bụ pine, bee n'ime obere iberibe. Tinye ha na mmiri (mmiri kwesiri inwe okpukpu abuo). Tinye na obere okpomọkụ, mgbe esi esi, hapụ 2 nkeji. Iyo, drinkụọ ihe ọ drinkụ throughoutụ ụbọchị niile.
• Were akwa 1, kewaa akwa ahụ na nkochi ime akwa, tinye ntakịrị lemon ma ọ bụ ihe ọ orangeụ orangeụ oroma na gram 15 mmanụ a toụ na nkochi ime akwa. Natara iri nri n'ụtụtụ kama nri ụtụtụ.
• Were nha nha anya (1 ka 1 ruo 1) ọka wit, ọka bali, oatmeal. Gri na griin kọfị ma ọ bụ okpokoro na ngwa agha, wụsa mmiri ọkụ (1 ngaji nke ngwakọta a ga-enwe 200 milliliters mmiri). Hapụ ya ka ọ gụọ awa abụọ. Iyo site na akwa akwa. Na-arinkụ mgbe adịghị ike, dizziness, tinyere mmanụ a honeyụ.
• Were otu lemon tinye ya na mmiri esi mmiri ruo nkeji ole na ole ka ọ dajụọ. Weta ya. Ebipụla bee bee. Grate ma ọ bụ pịgharịa site na anụ grinder. Tinye obere mmanụ, ngaji mmanụ a 4ụ XNUMX. Gwakọta ihe niile nke ọma ruo mgbe ị ga-eji ire ụtọ. Rie na tii.
• Maka iko mmiri 5, were otu iko otis. Tinye gas, sie nri ruo mgbe mmiri mmiri jelii. Iyo. Tinye otu mmiri ara ehi sie mmiri na mmiri mmiri (ị nwekwara ike ịgbakwunye mmiri ara ehi). Tinye gram 150 nke mmanụ a honeyụ. Na-a suchụ ụdị decoction a nke 65-100 milliliters ugboro atọ n'ụbọchị.
• Were otis ma tinye mmiri okpukpu atọ ọzọ. Hapụ ka inye 24 awa na ụlọ okpomọkụ. Nje. Na-echekwa infusion na-apụta na ebe oyi (ọkacha mma na ngwa nju oyi). Kpoo tupu ị takingụọ, drinkụọ millilit 50 n'otu oge nkeji 20 tupu nri. Ọnụ ọgụgụ nnabata bụ 3-4.

Ihe oriri dị ize ndụ ma na-emerụ ahụ maka ụkọ vitamin

Nri “na-adịghị ndụ” kachasị emerụ ahụ nke avitaminosis, nke ọ bụghị naanị anaghị enye vitamin na microelements bara uru, kamakwa ọ na-egbochi nsonye ha na nri dị mma.

Ngwaahịa ndị a gụnyere:

• mmanya na-egbu egbu;
• ibe, crackers;
• nri ngwa ngwa;
• soseji, ọ bụghị sọseji emere ụlọ;
• nri mkpọ;
• Mayonezi na nri nri ụlọ ahịa dị iche iche;
• ngwaahịa nwere koodu “E”;
• margarine, gbasaa, ngwaahịa mmiri ara ehi na anụ akụkụ ahụ, na nri ndị ọzọ nwere abụba trans.

Oriri na-edozi ahụ maka ọrịa ndị ọzọ: