1 - Dzidza Pamusoro pemvura-Mavhithamini Anogadziriswa
Mavhithamini anogadzikana mumvura anokosha kumabasa akawanda emuviri wako unoda kugara uine utano hwakanaka, kusanganisira simba rekugadzira uye zvirwere zvekudzivirira muviri.
Mumuviri wako hausi kuchengetedza yakawanda yemavhithamini anogadzikana mumvura kwenguva refu, saka inoda kuzadzirwa zuva rega rega. Flip nepakati peSladeshow uye tora uchishandisa mavhithamini anogadzirisa mvura.
2 - Vitamin C
Vitamini C inowanikwa mumichero yakawanda nemiriwo, kunyanya michero yemarimu, strawberries , pepper uye mbatata. Iwe unoda vitamini C kune utachiona hwehutano hwakanaka uye nehutano hwakanaka. Mavhitamine C akashaya anogona kuderedza zvirwere zvemuviri.
Dzidza zvakawanda nezve vitamini C.
3 - Thiamine
Thiamine, iyo inozivikanwawo seVitamin B-1, inowanikwa mumucheka uye zvimwe zviyo-zviyo uye zvakasimbiswa chingwa uye zviyo, nyama nehove. Thiamine inodiwa kuti ishandure mahydrohydrates muine simba uye inobatanidza mamwe amino acids.
Dzidza Zvakawanda Pamusoro peTyamine
4 - Riboflavin
Riboflavin, iyo inozivikanwawo se vitamin B-2, inowanikwa mumakisi emichero, mafuta ane simba, mazai, mashizha mashizha mashizha, makungu, marumusi, chingwa chakasimbiswa uye zviyo. Riboflavin inoshanda pamwe nedzimwe mavhithamini anonzi B-complex uye inofanirwa kukura zvakanyanya, tsvuku dzemuviri tsvina uye simba re metabolism.
Dzidza Zvimwe Nezve Riboflavin
5 - Niacin
Niacin, iyo inonziwo vitamini B-3, inowanikwa mumakisi emichero, huku, hove, nyama dzakashata, nuts, legumes namazai. Iwe unoda niacin yeganda rakagwinya uye yekushandura kudya kwaunodya kune simba. Niacin inowanikwawo sekuwedzera kwekudya, asi kana inotorwa muhomwe yakawanda iwe unganzwa uine kukanda .
Dzidza Zvakawanda Pamusoro peNiacin
6 - Pantothenic Acid
Pantothenic acid, inonziwo vitamini B-5, inowanikwa mune zvakasiyana-siyana zvekudya kusanganisira nyama yenyama, mazai, hove uye shellfish, huku, mazai, zviyo zvose, michero yekurai, cruciferous miriwo, avocados, uye mushroom. Iwe unoda pantothenic acid kune simba metabolism uye, red red cell ekugadzirwa uye hormone synthesis.
Dzidza Zvimwe Nezve Pantothenic Acid
7 - Vitamini B-6
Vitamini B-6, inozivikanwawo se pyridoxine, inowanikwa mune zvakasiyana-siyana zvekudya zvakadai sehove, nyama, nyemba uye mbundu uye mimwe miriwo. Iwe unofanirwa nehutano hwehutano hwakanaka uye yekuita hemoglobin. Vitamini B-6 inowanikwa sekuwedzera kwekudya, asi unofunganya nokuti kutora zvakanyanya kunogona kukonzera kushaya vitamini B-6 kudarika kwenguva.
Dzidza Zvakawanda Nezve Vitamini B-6
8 - Folate uye Folic Acid
Nyaya inowanika mumashizha mashizha ane mavara, maarangi uye sitirobheni, marumusi uye mbeu dzose. Mumuviri wako unoda mapurisa kuita masero matsvuku eropa uye kuputsa mapuroteni iwe unodya. Folic acid ndiyo inowedzera fomu ye folate.
Dzidza Zvimwe Nezve Folate uye Folic Acid
9 - Vitamini B-12
Vitamini B-12 inowanikwa muzvikafu, huku, maruva, mazai, uye marisi, asi kwete mumiti yezvokudya-zvipfeko kuitira kuti zviputi zvive pangozi yehutakiti B-12. Iwe unoda vitamini B-12 nokuda kwehutano hwakanaka hwehutano uye kushandiswa kwesero reropa.