Amavithamini abesimame - okudingekayo ngezempilo

Ukuze impilo, ubuhle besikhumba, izinwele nezipikili zihlangane namavithamini. Owesifazane wesimanje uhlale ekhathazeka. Umsebenzi nomsebenzi wendlu ususa sonke isikhathi samahhala, okuyinto ngokwabo engasakwazi ngokwanele. Ukuze ube njalo osebenzayo futhi omuhle, ukuze ube nempilo enhle, kubalulekile ukuthatha amavithamini kwabesifazane.

Indima ebalulekile yezakhi

Ngamanye amavithamini akhonza ukufeza umsebenzi othize emzimbeni. Isenzo sabo senzelwe ukugcina impilo yethu. Umzimba ngokwawo awukwazi ukukhiqiza lezi zinto eziwusizo kuwo, ngakho-ke ukuze ugcwalise isitoko, udinga ukusebenzisa ukudla okudingekayo noma izithako zokudla.

Amavithamini wabesifazane akhonza ukufeza imisebenzi ebalulekile:

- wehlisa inqubo yokuguga,

- qinisa ukuzivikela,

- Vikela ekucindezelekeni,

- ukwandisa inani lamandla akhiqizwayo,

- gcina ibhalansi lamahomoni wesifazane,

- negalelo ekuvimbeleni umdlavuza webele,

- Qinisekisa impilo yesimiso senhliziyo,

- ukunciphisa ukukhathazeka okuhlangenwe nakho owesifazane esikhathini sokuya esikhathini.

Ukungabi namavithamini kunomthelela omubi, okuholela ekuhlulekeni kwe-hormonal kanye nempilo embi.

Amavithamini amantombazane, anama-antioxidant - A, C no-E. Adala ukuvikelwa okunamandla kuyo yonke amaseli omzimba.

I-Vitamin A inomthwalo wempilo nobuhle bezinwele zabesifazane, ithuthukisa isimo sesikhumba, esiba sikhulu kakhulu futhi sithole ukubukeka kahle. Lesi sici siyasiza ekuqiniseni amathambo kanye nezicubu ezithambile. Ukudla kwevithamini A kuthuthukisa umbono. Itholakala kulezi zitshalo ezifana ne-melon, ithanga nama-izaqathe. Ngezithelo, zicebile ema-apricot.

Indima ekhethekile ekubunjweni nasekuhlungeni amaseli egazi abomvu idlala yi-vitamin C. Siyabonga, amanxeba aphulukisa ngokushesha. Ezinye izifundo zesayensi ziye zafakazela indima yakhe ekwelapheni ukungasebenzi. Imithombo yalesi sici ama-oranges, ama-grapefruits, ama-strawberries, ama-kiwi nama-currants amnyama.

Ukunciphisa inqubo yokuguga nokunciphisa ingozi yokugaya i- vitamin E. Bacebile ngamafutha enhlanzi namantongomane.

Amavithamini kwabesifazane, okungcono kakhulu ekuqedeni izinguquko ezihlobene nobudala kukhona i-B6, B9 ne-B12. Benza kancane kancane izinqubo ezibangelwa ukuguga, ukuthuthukisa umzimba, ukulawula amazinga e-hormone, ukwandisa ukusebenza kahle kwezinto eziphilayo, ukugqugquzela ukusebenza okuvamile kobuchopho, ukulungisa ukusebenza kwamaprotheni kanye nokwahlukana kwamaseli. I- vitamin B9 ebaluleke kakhulu kubesifazane abakhulelwe, izinga eliphansi elingabangela ukukhubazeka ekuthuthukiseni i-fetus.

Gcina lawa mavithamini ebhanana nenyama, okusanhlamvu nobhontshisi, inhlanzi kanye noshizi, amaqanda nobhontshisi, isoso se-asparagusi nama-strawberries.

Ukwenza amathambo, amazinyo, nokugcina isimiso sezinzwa kubalulekile u-vitamin D.

Ngesikhathi sokuya esikhathini, kuyasiza ekugwemeni i-osteoporosis, kunciphisa amathuba okuba nomdlavuza wesifuba. Bacebile enyama nasezinhlanzi, izikhupha zamaqanda, isipinashi kanye ne-oatmeal.

I-Vitamin K ibalulekile empilweni. Isekela amandla amathambo futhi ithuthukise igazi coagulation ekugugeni. Iqukethe le vithamini emafutheni we-soya, i-broccoli, imifino yamahlamvu kanye namafutha wezinhlanzi.

Ama-multivitamini

Amavithamini anamanzi abesifazane anganikeza umzimba ngazo zonke izinto ezibalulekile. Kubalulekile ukukhetha ukwakheka okulungile ukusetshenziswa, okuhambisana nesikhathi kanye nokuba khona kwezifo ezithile. Amavithamini abesifazane abhiqizwa acabangela izinqubo ezenzeka emzimbeni. Umehluko obalulekile yinkimbinkimbi yabomama abakhulelwe nabangelapheki. Ama-multivitamini athile anikezwa abesifazane abathintekayo ubuhle bezinwele, isikhumba nezinzipho. Kunezinkinga ezikhethekile zeziguli ezine-diabetes mellitus. Ama-multivitamine alandelayo athandwa: "Complivit", "Elevit Pronatal", "ama-Multivitamine" nabanye abaningi.

Uma ukhetha amavithamini, kufanele ukhumbule ngokungavumeleki kokukhululeka kwawo emzimbeni, okusongela izinkinga ezihlukahlukene zezempilo.