Anyị achịkọtala gị mpempe akwụkwọ aghụghọ dị mkpụmkpụ, dị mfe ma dị mma maka gị! Bipụta ya ma kpọgidere ya na ngwa nju oyi. "Akwụkwọ aghụghọ" na-egosi gị otu ị ga-esi nweta vitamin na mineral niile ịchọrọ site na nri anaghị eri anụ mgbe niile!
A maara ọtụtụ vitamin na sayensị ọgbara ọhụrụ, mana naanị 13 n'ime ha dị oke mkpa maka ahụike. Enwere ike nweta ha niile site na nri anaghị egbu egbu:
· Vitamin A (beta-carotene) - dị mkpa maka ọhụụ, mgbochi na ọbara. Abụba soluble; bụ antioxidant. Isi mmalite: Ọtụtụ akwụkwọ nri oroma-acha odo odo-acha ọbara ọbara, dịka karọt, zukini, ose uhie, ugu. Yana akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị na akwụkwọ letus. Mkpụrụ osisi (nakwa mkpụrụ osisi edo edo na oroma, nke kachasị): oroma, tangerines, mangoes, piich, melons, apricots, pọọpọ, wdg.
· 8 B vitamin - dị mkpa maka ahụ ike nke anụ ahụ, ntutu isi, anya, ụjọ usoro. Gbochie ọrịa nke usoro obi; mmiri soluble. Isi mmalite: mmiri ara ehi, agwa, poteto, mushrooms, broccoli, Brussels pulitere, asparagus, ahụekere, peas, ube oyibo, oroma, tomato, anyụ, soybean na ngwaahịa soy, akwụkwọ nri, beets, turnips, ọcha na dum ọka bred achịcha, dum ọka. maka nri ụtụtụ na achịcha, nri (“brewer's”) yist, ọka wit. Vitamin B12 - cobalamin - adịghị ahụ n'ime ihe oriri osisi n'ụdị dị na ahụ, a ga-eri ya dị ka ihe mgbakwunye (naanị ma ọ bụ na mmiri ara ehi soy siri ike, ọka nri ụtụtụ siri ike, wdg - ọ bụghị ihe siri ike!).
· Vitamin C (ascorbic acid) - otu n'ime vitamin kachasị "ewu ewu" n'ụwa. Mmiri soluble. Na-enyere ahụ aka imepụta collagen, ya mere ọ dị oke mkpa maka ọgwụgwọ ọnya yana maka ọnọdụ akpụkpọ ahụ na anụ ahụ nke ahụ dum. Antioxidant. Isi mmalite: mkpụrụ osisi ọhụrụ ma ọ bụ ihe ọ juiceụ juiceụ a mịrị amị ọhụrụ: mkpụrụ osisi grepu, painiapulu, oroma, yana mgbịrịgba uhie na akwụkwọ ndụ akwụkwọ ndụ, blackcurrants, strawberries, tomato na pasta tomato, akwụkwọ nri raw, poteto jaket, wdg.
· vitamin D - ihe dị mkpa maka ahụ ike ọkpụkpụ, maka ịnọgide na-enwe nchebe, na-ebelata mbufụt; na-echebe megide ọrịa Alzheimer. Abụba soluble. Isi mmalite: mmiri ara ehi, mkpụrụ osisi dum, ultraviolet (mkpughe anyanwụ na uwe na-emeghe).
· Vitamin K - dị mkpa maka ọbara na arịa ọbara, na-enyere aka ịmịnye calcium. Abụba soluble. Isi mmalite: bọta, mmiri ara ehi zuru oke, akwụkwọ nri, kabeeji, kọlịflawa, broccoli, Brossels pulite, nettles, bran wheat, ugu, ube oyibo, mkpụrụ kiwi, unere, mmanụ oliv, soy na ngwaahịa soy, gụnyere. karịsịa - Japanese soy cheese "", wdg.
· Vitamin E (tocopherol) - dị mkpa maka usoro ahụ ji alụso ọrịa ọgụ na ụjọ, maka anya, na-echebe megide ọrịa obi na ọrịa kansa, dị mkpa maka ọnọdụ dị mma nke akpụkpọ ahụ na ntutu. Antioxidant. Isi mmalite: tumadi mkpụrụ akụ, mkpụrụ, mkpụrụ.
Na mgbakwunye na vitamin 13 kachasị mkpa, nke ihe niile doro anya ugbu a, ihe inorganic ndị a dị oke mkpa maka ahụike:
· ngwaike: na-ekere òkè na mbufe oxygen na anụ ahụ nke anụ ahụ, na usoro oxidative, ọ dị mkpa maka ịnọgide na-enwe ahụ dị mma na maka ahụike ntutu. Isi mmalite, gụnyere: beets, prunes, inine, mịrị.
· potassium - na-eme ka mmiri dị mma na-edozi ahụ, na-ekere òkè na nnyefe nke mkpali akwara, na ịrụ ọrụ nke ọma nke mọzụlụ; na-emetụta nguzozi nke acid-base, ọrụ obi, wdg Isi mmalite: banana ọhụrụ na mkpụrụ citrus, poteto esiri esi, oatmeal na buckwheat porridge, ọka wit, wdg.
· sodium - na-ekere òkè n'ọtụtụ usoro dị mkpa nke ahụ, gụnyere. nyefe mmiri na glucose. Isi mmalite: nnu, achịcha, cheese, akwụkwọ nri niile.
· Magnesium: na-etinye aka na njikọ ume na protein metabolism n'ime ahụ. Isi mmalite: mmiri ara ehi, buckwheat, millet, peas, agwa, anyụ, akwụkwọ nri, achịcha ọ bụla, mkpụrụ na tahini halva.
· Calcium: dị mkpa maka ọkpụkpụ na ezé ahụike. Isi mmalite: cheese ụlọ (kachasị ọdịnaya!), ude utoojoo, cheese, mgbe ahụ, mmiri ara ehi ndị ọzọ fermented na ngwaahịa mmiri ara ehi, almọnd, akwụkwọ nri, mkpụrụ sesame.
· Site: dị mkpa maka ọkpụkpụ na ezé, n'ihi na eruba nke ụfọdụ mkpa usoro na sel nke ahụ. Isi mmalite: yist Brewer, mmiri ara ehi na ngwaahịa mmiri ara ehi.
· Zinc: dị mkpa maka nhazi ọbara, ọgwụgwọ ọnya, ịnọgide na-enwe agụụ dị mma, yana maka ahụike ụmụ nwoke. Isi mmalite: germ ọka wit, mkpụrụ ugu (mkpụrụ ugu), blueberries, oatmeal, peas green, koko, ọka, mkpụrụ, wdg.
· ọla kọpa - dị mkpa maka ọbara, absorption nke vitamin C. Isi mmalite: cucumbers ọhụrụ, mkpụrụ, koko, rose hips, wdg.
· selenium - antioxidant, na-echebe usoro obi obi ma na-egbochi uto nke usoro mkpali. Isi mmalite: germ ọka wit, mkpụrụ, oatmeal, buckwheat, galik, yist brewer na yist ime achịcha.
N'ezie, e nwere ọtụtụ vitamin na mineral ndị ọzọ dị mkpa maka ahụ ike. N'otu oge ma ọ bụ ọzọ, sayensị - yana ya ụlọ ọrụ nke mgbakwunye na nri nri! - "ewere" nke mbụ, nke ọzọ (dị ka ọ dị na vitamin E), na-emesi ike mkpa nke ihe a dị. Ma, ọ dị mkpa icheta na, nke mbụ, ihe niile - na ọbụna vitamin na mineral - dị mma na imeru ihe n'ókè, na nke abụọ, isi iyi kachasị mma nke nri abụghị kemịkalụ, ọbụna nke kachasị mma, mbadamba nkume - ma ọhụrụ, organic, toro. mkpụrụ osisi na akwụkwọ nri na anwụ, ya bụ naanị n'onwe ya zuru oke, nri anaghị eri anụ dị iche iche!