Chii mavhitaminzi chaizvo zvinofanira kutorwa uye izvo vasiri?

How kuramba utano hwako? Vose mazano isu wamasarudza zvitatu zvikuru pachena: kudya miriwo, maekisesaizi uye tora mavhitaminzi. Chokwadi, munenge isiyo kushandiswa wechitatu chinzvimbo pamazita nesu aigona kusabvumirana vanyori ongororo yesayenzi kuitwa mumakore gumi apfuura. Masayendisiti haana kuwana chero mhando akanga zvinokosha makomborero utano kubva achitora multivitamin. Uyezve, vamwe anozivikanwa muviri zvokuwedzera chete kuti kukuvadza muviri. Murabhoritari mamiriro, kwakaonekwa kuti rimwe boka mavhitamini anogona zvakatsamwisa kenza, uye mumwe chinosimudzira deposition kuti itsvo namabwe. Hauzivi chii mamwe mavhitaminzi? Nyatsoongorora riongorore.

Multivitamins havadikanwi kushandisa

Kana uchinyatsoda hanya utano hwako, yokufudza zvokudya. Muchiitiko chino, mumwe multivitamin achava okushamisira vane mazita enyu. The muviri achatora vose anodiwa zvisaririra zvinhu uye zvicherwa zvokudya. Kwemakumi emakore takaudzwa kuti multivitamins vari mutsindo kukonzera noutano muviri. Tine chivimbo chokuti vhitamini C kunosimbisa zvirwere, vhitamini A inodzivirira Kuona uye vhitamini chinopa zvakakodzera simba. Kamwe tine dzose nguva kukanganwa chokwadi kuti zvose izvi zvinhu muviri anowana zvokudya. An overabundance mavhitamini aya kwenguva kukonzera taisireva. Saka, tora multivitamin chete kana, kana rauri kushandisa yakaoma kudya pasina michero nemiriwo.

Vhitamini D hunokosha

Izvi pakugadzira kushingaira fuma iri synthesized mumuviri kubudikidza chichipinda ganda kuti ultraviolet mwaranzi, zviri chipo zvishoma chaizvo boka zvigadzirwa. Zvisinei, zviri vhitamini D kunobatsira karusiyamu kuramba mapfupa edu uye meno chakaipa. Muzhizha ultraviolet mwaranzi kunogona chaizvo kushingaira uye ngozi. In chando, nekusiyana, pane kuperevedza akanyorova mazuva. Ndokusaka vanachiremba vanokurudzira calciferol kugamuchira somunhu Mishonga chinamatidzwa.

Yakawandisa antioxidants kunomutsa cellular mutation

Haugoni teerera pakushambadzira uye tisangosiya mamwe yaunodya pamusoro antioxidants. On kavha zvinodhaka izvi rine ruzivo nezvavainazvo pave rejuvenation mumuviri uye abvise tsvina. Kunze kuti vagadziri kazhinji kunyarara pamusoro nemishonga. Somuenzaniso, zvakawanda wavo chokuita panowanikwa vamwe kenza. To antioxidants zvinosanganisira mavhitaminzi A, C uye E. In michero yakawanda, miriwo, uye ivo vari kunyanya dzakakwirira kuwanda munyika michero. Malignancy yebongozozo antioxidants akanyatsoratidza kudzidza varume vanosvuta kwenguva refu. Vaya vaigara akatora vhitamini A vakanga kazhinji "kuzivana" nekenza yemapapu.

Supplementing pamwe vhitamini C uchaponesa iwe nechando

Kufara vakapoteredza yaunodya vhitamini C kuzvidzivirira chipimo chakaitika kuwanisa kemisiti Linus Pauling mumakore 70 remakore rechimakumi maviri. Vanhu vakatanga kutenga mu Pharmacies, pane tsama uye sevatsvene vanodavira kuti achaponesa Zvechokwadi iwe nechando munguva nemwaka exacerbations. Zvisinei, ongororo dzakawanda dzakaratidza kuti vhitamini C huri mapiritsi raishanda simba mukudzivirira chikosoro. Asi kugara megadoses zvikuru kupfuura 2000 MG, kunowedzera mukana itsvo namabwe. Unoda uzvidzivirire nechando? Zvadaro kupinda zvokudya Citrus michero uye michero. Vachava zvikuru kubatsira.

Vhitamini B haina kunodiwa kubvuma

Panzvimbo chakaita zvokugadzirwa mavhitaminzi kuti boka B kupinda zvokudya hove (Sarimoni, Tuna) uye beets. Kwemakore akawanda, fuma iyi inokurudzirwa kuti kurapwa kwezvirwere zvakawanda, kubva yeAlzheimer kuti zvirwere kumwoyo. Zvisinei, mumwe ongororo muna 2014 kwakaratidza kuti pakupera mushonga kushoma pane varwere chemwoyo, yakaderera remafuta akawandisa yomuropa, kakawanda mumwoyo kurwiswa uye shamhu. Mune imwe kuedza zvakanzi vakawana kuti vanhu vakatora B3 sezvo yokuvirisa vanowanzova nezvinetso chiropa uye munyika ropa pane vaya kurapa kunonyaradza pfungwa.

Kubudirira probiotics haina vaudzewo

Science haana ruzivo rwakakwana pamusoro simba uye zvakanakira probiotics. Kana uchida kuvandudza nemudumbu, mudye yogati. Kutenga probiotics mu chemishonga - kwete kokupata mafaro. Annual mari kuti zvinopinda muhomwe yacho vaburitsi, zvinopfuura $ 20 bhiriyoni. Pfungwa shure zvinhu izvi zviri nyore: vanofanira kutsigira dzakazadza utachiona kuti vanogara ura kunobatsira. Zvisinei, mune tsika pfungwa iyi yakanaka kutakura zvakawanda kupfuura. Dzimwe nguva zvinobatsira, dzimwe nguva hazvina. Saka funga katatu pamberi kuparadzira rubles zana chete piritsi rimwe.

Zingi unoshanda mukurapa chikosoro

Kusiyana asingabatsiri chakaita zvokugadzirwa vhitamini C, zingi zvinogona kubatsira chaizvo kudzivirira chikosoro. microelement Izvi otaura kukanganiswa kuti rhinovirus kuberekana rikurumidze. Apo, muna 2011, masayendisiti ichiitwa kudzokorora zveBhaibheri mugumisiro zingi sezvayakawanikwa kushanda kwayo mukuderedza kwokuomerwa chando zviratidzo, uye kuderedza nguva chirwere.

Vhitamini E pamatunhu mishonga kunokonzera kenza

Supplementing pamwe vhitamini E (uyewo zvimwe zvinodhaka antioxidant) Rinobatanidzwa mikana yokuita mamwe kenza. Tocopherol acetate zvinobatsira kuramba dzinokosha mashandiro mumuviri uye mune yakakwana kwazvo mune sipinachi uye zvimwe rima miriwo mitema.

Folic asidhi hunokosha kuvakadzi vane mimba

Folic asidhi rinoshandiswa muviri wedu kuti kusika masero matsva. Saka, mamwe yaunodya zvinodhaka inoratidzwa vakadzi vane pamuviri nevaya vanoda kuva nepamuviri. Zvavakabvumirana dose daily - 400 micrograms. Folic asidhi kunobatsira kudzivirira pakupona uropi uye musana ari mudumbu.