1 - Phunzirani za Vitamini Zamadzimadzi
Mavitamini osungunuka m'madzi ndi ofunikira kuntchito zambiri zomwe thupi lanu liyenera kukhala ndi thanzi labwino, kuphatikizapo kupanga mphamvu ndi magetsi.
Thupi lanu silisunga mavitamini ambiri osungunuka kwambiri, choncho amafunika kubwereranso tsiku ndi tsiku. Pendetsani muwonetsero wojambula zithunzi ndikuyendera mavitamini osungunuka m'madzi.
2 - Vitamini C
Vitamini C amapezeka m'mapiri ndi masamba, makamaka zipatso za citrus, strawberries , tsabola ndi mbatata. Mufunikira vitamini C kuti mukhale ndi chitetezo cha mthupi komanso chitetezo chabwino. Kulephera kwa vitamini C kungachepetse chitetezo cha mthupi.
Dziwani zambiri za vitamini C.
3 - Thiamine
Thiamine, yomwe imadziwikanso kuti Vitamini B-1, imapezeka mu mpunga ndi zina zonse zomwe zimakhala ndi chakudya komanso chakudya chokoma, nyama ndi nsomba. Thiamine amafunika kusintha mavitamini kuti akhale amphamvu komanso amadzimadzi amino.
Dziwani zambiri za Thiamine
4 - Riboflavin
Riboflavin, yomwe imadziwikanso kuti vitamini B-2, imapezeka mu mkaka, nyama zowonda, mazira, ndiwo zamasamba zamasamba, mtedza, nyemba, mkate wothira ndi tirigu. Riboflavin amagwira ntchito ndi mavitamini ena a B ndipo amafunikira kukula, maselo ofiira a magazi ndi mphamvu zamagetsi.
Dziwani Zambiri Zokhudza Riboflavin
5 - Niacin
Niacin, wotchedwanso vitamini B-3, imapezeka mu mkaka, nkhuku, nsomba, nyama zowonda, mtedza, nyemba ndi mazira. Mukufuna khungu la khungu labwino ndi kusintha zakudya zomwe mumadya kuti mukhale ndi mphamvu. Niacin imapezekanso ngati zakudya zowonjezerapo zakudya, koma mukatengedwa zochulukira mumamva kuti ndizaza .
6 - Acot Pantothenic
Pantothenic acid, yomwe imatchedwanso vitamini B-5, imapezeka mu zakudya zosiyanasiyana monga nyama, mazira, nsomba, nkhono, nkhuku, nyemba, mbewu zonse, zakumwa za mkaka, masamba a cruciferous, avocados, ndi bowa. Mukufunikira asidi pantothenic kuti mugwiritse ntchito mphamvu zamagetsi, komanso kupanga maselo ofiira a maselo ndi mahomoni.
Dziwani Zambiri Zokhudza Pantothenic Acid
7 - Vitamini B-6
Vitamini B-6, yomwe imatchedwanso pyridoxine, imapezeka mu zakudya zosiyanasiyana monga nsomba, nyama, nyemba ndi nyemba komanso masamba ambiri. Mukufunikira izo kuti mukhale ndi dongosolo la mitsempha yathanzi komanso kupanga hemoglobin. Vitamini B-6 imapezeka ngati chakudya chowonjezera, koma muyenera kusamala chifukwa kumwa kwambiri kungayambitse mavitamini B-6 pa nthawi.
Dziwani zambiri za Vitamini B-6
8 - Folate ndi Folic Acid
Mafuta amapezeka m'minda yamasamba, masamba, ndi strawberries, masamba ndi mbewu zonse. Thupi lanu limafuna masewera kuti apange maselo ofiira ndi kuphwanya mapuloteni omwe mumadya. Folic acid ndi mawonekedwe othandizira.
Dziwani Zambiri Zokhudza Folate ndi Folic Acid
9 - Vitamini B-12
Vitamini B-12 imapezeka mu nyama, nkhuku, nsomba, mazira, ndi mkaka, koma osati m'mitengo yazitsamba kotero ziwopsezo zimayambitsa mavitamini B-12. Mufunikira vitamini B-12 kuti mukhale ndi mitsempha yowopsa komanso kupanga maselo a magazi.