Kudya Vitamini Koyenera Kuchokera ku Sayansi ya Zakudya
Mavitamini ndi zinthu zachilengedwe zomwe ndizofunikira kuti thupi ligwire ntchito zosiyanasiyana zofunika. Thupi la munthu limafuna mavitamini akuluakulu 13, omwe amagawidwa m'magulu awiri: mavitamini osungunuka m'madzi (vitamini C ndi mavitamini a B-complex) ndi mavitamini osungunuka m'mafuta (vitamini A, D, E, ndi K). Munkhaniyi, tifotokoza mwatsatanetsatane malangizo azakudya za mavitamini osiyanasiyana, komanso magwero azakudya omwe angathandize kukwaniritsa zosowa zathu za tsiku ndi tsiku.
vitamini A
Ntchito ndi Ubwino
Vitamini A ndi wofunikira pa masomphenya, magwiridwe antchito, komanso magwiridwe antchito chitetezo chamthupi, ndi thanzi la khungu. Zimathandizanso pakuberekana ndi kulumikizana pakati pa maselo.
Kudya Koyenera
Malinga ndi Unduna wa Zaumoyo wa Republic of Indonesia, kudya vitamini A tsiku lililonse ndi pafupifupi ma microgram 700 (mcg) kwa akazi akuluakulu ndi 900 mcg kwa amuna akuluakulu.
Magwero a Chakudya
– Chiwindi cha ng'ombe: Chimodzi mwa zinthu zolemera kwambiri zomwe zili ndi vitamini A.
– Kaloti: Ali ndi beta-carotene yambiri, yomwe imasanduka vitamini A m'thupi.
– Sipinachi ndi ndiwo zamasamba zina zobiriwira.
- Zakudya za mkaka zolimbikitsidwa.
Vitamini B Complex
Ntchito ndi Ubwino
Vitamini B-complex ili ndi mavitamini asanu ndi atatu: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), ndi B12 (cobalamin). Gulu la mavitaminili ndi lofunika kwambiri pa kagayidwe ka mphamvu, thanzi la ubongo, ntchito ya mitsempha, komanso mapangidwe a maselo ofiira a magazi.
Kudya Koyenera
Mlingo woyenera wa vitamini B tsiku lililonse umasiyana:
– B1: 1.1-1.2 mg
– B2: 1.1-1.3 mg
– B3: 14-16 mg
- B5: 5 mg
– B6: 1.3-2 mg
– B7: 30 mcg
– B9: 400 mcg
– B12: 2.4 mcg
Magwero a Chakudya
– Tirigu wathunthu: Monga tirigu, mpunga wofiirira, ndi oats.
– Nyama ndi nsomba: Magwero abwino makamaka chiwindi ndi ng'ombe.
– Mtedza: Mitundu yambiri ya mtedza ili ndi vitamini B wambiri.
– Ndiwo zamasamba zobiriwira: Monga sipinachi ndi broccoli.
- Zakudya za mkaka ndi mazira.
vitamini C
Ntchito ndi Ubwino
Vitamini C ndi antioxidant wamphamvu yomwe imathandizira chitetezo chamthupi, imathandizira kuyamwa kwa zinthu zopindulitsa, chitsulo kuchokera ku zakudya za zomera, ndipo zimathandiza kuti mabala apole.
Kudya Koyenera
Vitamini C yomwe imalimbikitsidwa kudya tsiku lililonse ndi pafupifupi 75 mg kwa akazi akuluakulu ndi 90 mg kwa amuna akuluakulu.
Magwero a Chakudya
– Zipatso za citrus: Monga malalanje, mandimu, ndi mphesa.
- Sitroberi ndi kiwi.
– Tsabola wofiira: Ndi gwero labwino kwambiri la vitamini C.
– Brokoli ndi kabichi.
vitamini D
Ntchito ndi Ubwino
Vitamini D imathandiza thupi kuyamwa calcium, kulimbitsa mafupa ndi mano, komanso kumathandiza chitetezo cha mthupi kugwira ntchito bwino.
Kudya Koyenera
Mlingo woyenera wa vitamini D tsiku lililonse ndi 600 IU kwa akuluakulu ambiri, koma ukhoza kukwera kufika pa 800 IU kwa akuluakulu.
Magwero a Chakudya
- Kukhudzidwa ndi dzuwa: Khungu lathu limatha kulitulutsa likakhudzidwa ndi kuwala kwa UV.
– Nsomba zonenepa: Monga nsomba ya salimoni, tuna, ndi mackerel.
- Dzira la yolk.
- Zakudya za mkaka ndi chimanga cholimba.
vitamini E
Ntchito ndi Ubwino
Vitamini E ndi antioxidant yomwe imateteza maselo ku kuwonongeka kwa ma free radicals. Ndi yofunikanso kuti khungu likhale labwino komanso chitetezo chamthupi chizigwira ntchito bwino.
Kudya Koyenera
Mlingo woyenera wa tsiku ndi tsiku wa vitamini E kwa akuluakulu ndi pafupifupi 15 mg.
Magwero a Chakudya
- Maamondi ndi mtedza wina.
– Mafuta a mbewu za mpendadzuwa ndi mafuta ena a masamba.
- Sipinachi ndi broccoli.
- Peyala.
vitamini K
Ntchito ndi Ubwino
Vitamini K ndi wofunikira pakupanga magazi ambiri komanso thanzi la mafupaKusowa kwa Vitamini K kungayambitse mavuto oopsa okhudza magazi kuundana.
Kudya Koyenera
Mlingo woyenera wa tsiku ndi tsiku wa vitamini K ndi pafupifupi 90 mcg kwa akazi akuluakulu ndi 120 mcg kwa amuna akuluakulu.
Magwero a Chakudya
– Masamba obiriwira akuda: Monga kale, sipinachi, ndi masamba a collard.
– Brokoli ndi kabichi.
– Zopangidwa ndi soya zowiritsa: Monga natto.
Momwe Mungatsimikizire Kudya Vitamini Moyenera
Idyani Zakudya Zosiyanasiyana
Njira yabwino yotsimikizira kuti mukupeza mavitamini okwanira ndikudya zakudya zosiyanasiyana zokhala ndi michere yambiri. Zakudya zoyenera zomwe zimaphatikizapo ndiwo zamasamba, zipatso, tirigu wonse, mapuloteni opanda mafuta ambiri, ndi mkaka zingakuthandizeni kukwaniritsa zosowa zanu za tsiku ndi tsiku za mavitamini.
Zoganizira Zowonjezera
Ngakhale chakudya ndiye gwero labwino kwambiri la mavitamini, anthu ena angafunike zowonjezera kuti akwaniritse zosowa zawo. Izi ndi zoona makamaka kwa vitamini D mwa anthu ena kapena vitamini B12 mwa anthu osadya nyama. Komabe, ndikofunikira kufunsa katswiri wa zaumoyo musanayambe kuwonjezera mavitamini ena, chifukwa kudya mavitamini ena mopitirira muyeso kungawononge thanzi lanu.
Kuwunika ndi Kuwunika Zaumoyo
Kuyang'anira thanzi lanu nthawi zonse komanso kukaonana ndi dokotala kungakuthandizeni kudziwa ngati muli ndi vuto lililonse la mavitamini lomwe likufunika kusamalidwa. Kuyezetsa magazi kungakuthandizeni kuzindikira kuchuluka kwa mavitamini m'thupi lanu ndikupereka malangizo pakusintha zakudya kapena kuwonjezera zakudya zina ngati pakufunika.
Mapeto
Kukwaniritsa kudya mavitamini tsiku lililonse ndi gawo lofunika kwambiri kuti munthu akhale ndi thanzi labwino. Pomvetsetsa ntchito, ubwino, ndi magwero a chakudya cha vitamini iliyonse, titha kusankha bwino chakudya ndikuonetsetsa kuti matupi athu alandira michere yomwe amafunikira kuti agwire bwino ntchito. Nthawi zonse ganizirani kufunsa katswiri wazakudya kapena katswiri wa zaumoyo musanasinthe zakudya zazikulu kapena kumwa zowonjezera. Ndi njira yoyenera, titha kukhala ndi thanzi labwino lomwe limathandizira thanzi la nthawi yayitali.
