1 - Funda mayelana namaVithamini Amanzi aqoqiwe
Amavithamini ayenamanzi ayingxenye ebalulekile emisebenzini eminingi umzimba wakho udinga ukuhlala unempilo, kuhlanganise nokukhiqizwa kwamandla nokusebenza komzimba.
Umzimba wakho awugcini amavithamini amaningi kakhulu, ngakho-ke badinga ukugcwaliswa nsuku zonke. Flip ngokusebenzisa umbukiso wesilayidi bese uthatha uhambo ngokusebenzisa amavithamini angenawo amanzi.
2 - Vitamin C
I-Vitamin C itholakala izithelo nemifino eminingi, ikakhulukazi izithelo ze-citrus, ama-strawberries , i-pepper namazambane. Udinga i-vitamin C yesistimu ye-immune enempilo kanye nesikhumba esinempilo. Ukuntuleka kwe-vitamin C kunganciphisa ukusebenza komzimba.
Funda kabanzi mayelana ne-vitamin C.
3 - i-thiamine
I-Thiamine, eyaziwa nangokuthi i-Vitamin B-1, itholakala elayisi nakwezinye izinkwa ezigcwele okusanhlamvu nezisimbululo nezinhlamvu, inyama nenhlanzi. I-thiamine iyadingeka ukuze kuguqulwe ama-carbohydrate abe namandla futhi ihlanganise ezinye amino acid.
Funda kabanzi mayelana ne-Thiamine
4 - Riboflavin
I-Riboflavin, eyaziwa nangokuthi i-vitamin B-2, itholakala kumikhiqizo yobisi, inyama enomzimba, amaqanda, imifino eluhlaza, ama-nut, izitshalo, izinkwa eziqinile nezinhlamvu. I-Riboflavin isebenza namanye amavithamini amaningi ajwayelekile futhi iyadingeka ukuze kukhule ngokubanzi, ukukhiqizwa kwamaseli obomvu nokusebenza kwamandla kagesi.
Funda kabanzi mayelana neRiboflavin
5 - i-Niacin
I-Niacin, ebizwa nangokuthi i-vitamin B-3, itholakala emikhiqizeni yobisi, izinkukhu, izinhlanzi, inyama enomzimba, amantongomane, amaqabunga namaqanda. Udinga i-niacin isikhumba esinempilo futhi uguqule ukudla okudlayo kumandla. I-Niacin itholakale njengesengezo sokudla, kodwa uma kuthathwa imali eningi ungase uzizwe unogwaja we- niacin .
Funda kabanzi mayelana ne-Niacin
6 - i-Acothenic Acid
I-Pantothenic acid, ebizwa nangokuthi i-vitamin B-5, itholakala ekudleni okuhlukahlukene okubandakanya inyama yenyama, amaqanda, inhlanzi kanye ne-shellfish, izinkukhu, i-legumes, okusanhlamvu okuphelele, imikhiqizo yobisi, imifino ye-cruciferous, i-avocade nama-mushroom. Udinga i-pantothenic acid ye-energy metabolism kanye nokukhiqizwa kwe-red cell cell kanye ne-hormone synthesis.
Funda kabanzi mayelana ne-Pantothenic Acid
I-Vitamin B-6
I-Vitamin B-6, eyaziwa nangokuthi i-pyridoxine, itholakala ekudleni okuhlukahlukene okufana nezinhlanzi, inyama, ubhontshisi kanye nemifino nemifino eminingi. Udinga it ohlelweni olunomsoco olunempilo nokwenza i-hemoglobin. I-Vitamin B-6 iyatholakala njengesengezo sokudla, kodwa kudingeka uqaphele ngoba ukuthatha ngokweqile kungabangela ubuthi be-vitamin B-6 ngokuhamba kwesikhathi.
Funda kabanzi mayelana ne-Vitamin B-6
I-Folate ne-Folic Acid
I-folate itholakala emifino eluhlaza, ama-oranges nama-strawberries, ama-legumes kanye nezinhlamvu ezigcwele. Umzimba wakho udinga u-folate ukwenza amangqamuzana egazi abomvu futhi uphule amaprotheni owudlayo. I-Folic acid iyindlela ehambisanayo ye-folate.
Funda kabanzi mayelana ne-Folate ne-Folic Acid
9 - Vitamin B-12
I-Vitamin B-12 itholakala ekudleni, ezinkukhunjini, ezokudla okulwandle, emaqanda kanye nemikhiqizo yobisi, kodwa hhayi ekudleni okutshalwe ezitshalweni ngakho izithako zisengozini yokuntula kwevithamini B-12. Udinga i-vitamin B-12 yesistimu enomsoco enempilo kanye nokukhiqizwa kwamaseli egazi.