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Pali njira zosiyanasiyana zowonjezera kutalika kwanu. Chakudya chimathandiza kwambiri pankhaniyi. Mavitamini mu zakudya amatenga gawo lalikulu pakukweza kutalika limodzi ndi kapangidwe kake. Munkhaniyi, tikulemba za mavitamini omwe amalimbikitsa kukula.
Thupi la munthu limafuna chakudya choyenera chomwe chili ndi mavitamini ndi michere yambiri. Mavitamini monga vitamini B1, vitamini B2, vitamini D, ndi vitamini C ndi michere monga phosphorous ndi calcium ndizofunikira pakukula kwanu.
Kafukufuku wochuluka wasonyeza kuti kudya zakudya zokhala ndi mavitamini ndi michere yochepa sikungathandize kukula. Nthawi zina, kuchepa kwa zakudya kumathandizanso kutalika.
Anthu omwe amachita masewera olimbitsa thupi amamwa mapuloteni amagwedezeka kuti apange minofu ndipo zimawathandizanso kuti azikula. Koma kumwa ma protein okhaokha sikungabweretse zotsatira zabwino.
Tiyeni tiwerenge kuti tipeze mavitamini abwino kwambiri pakukula ndi chitukuko.
1. Vitamini B1 (Thiamine)
2. Vitamini B2 (Riboflavin)
3. Vitamini D
4. Vitamini C
5. Vitamini A
6. Phosphorus
7. calcium
1. Vitamini B1 (Thiamine)
Vitamini B1 imalimbikitsa kukula ndikuthandizira kukulira. Zimathandizanso pakugwira bwino ntchito yogaya chakudya. Vitamini B1 imapereka magazi kwa ziwalo zomwe zimathandizira pakukula bwino kwa thupi. Vitamini uyu amalimbikitsanso kukhala ndi thanzi lamtima wabwino ndikugwira bwino ntchito kwamanjenje.
Magwero a vitamini B1: Mtedza, soya, mpunga, phala, nkhumba, mbewu, mtedza, mazira, ndi zina zambiri.
Momwe mungakhalire: Vitamini B1 ndi nkhuku zochuluka, choncho onetsetsani kuti mumaziphatikiza katatu pamlungu pazakudya zanu.
2. Vitamini B2 (Riboflavin)
Vitamini B2 kapena riboflavin ndi vitamini ina yofunika kukuthandizani kuti mukhale wamtali. Amapezeka m'masamba obiriwira obiriwira. Mavitamini awa pakukula kwa khungu, misomali, mafupa, ndi tsitsi.
Magwero a vitamini B2: Masamba obiriwira obiriwira, mazira, nsomba, mkaka, ndi zina zambiri.
Momwe mungakhalire: Aphatikizeni iwo mu saladi anu.
3. Vitamini D
Vitamini D, yemwe amatchedwanso kuwala kwa dzuwa, amathandizira kuti mafupa anu akhale olimba. Kulephera kwa vitamini D kumapangitsa mafupa ndi mano anu kufooka. Vitamini D ndi mchere wofunikira womwe umathandizira kuyamwa calcium ndi phosphorous yomwe imathandizanso kukulira.
Magwero a vitamini D: Mkaka, tomato, mbatata, zipatso za citrus, kolifulawa, nsomba zamafuta, tchizi, ndi zina zotero.
Momwe mungakhalire: Phatikizani nsomba zamafuta monga tuna, salimoni, ndi mackerel muzakudya zanu.
4. Vitamini C
Vitamini C amadziwikanso kuti ascorbic acid omwe amapezeka kwambiri pafupifupi zipatso zonse za citrus. Mavitaminiwa potulutsa poizoni mthupi ndikulimbitsa chitetezo chanu. Amalimbikitsa kukula kwa mafupa ndikuwalimbitsa.
Magwero a vitamini C: Zipatso za zipatso, magwafa, tomato, zipatso, mbatata, ndi zina zotero.
Momwe mungakhalire: Khalani ndi mbale yodzazidwa ndi zipatso zosakanikirana monga mavava, lalanje, kiwis, ndi zipatso za zipatso tsiku lililonse kuti muwone kukwera kwanu kwakukulu.
5. calcium
Calcium ndi mchere wina wofunikira womwe umathandiza thupi kukulitsa mafupa. Izi zimathandiza kukupangitsani kuti mukhale wamtali. Calcium iyenera kutengedwa tsiku lililonse kuwonjezera mphamvu komanso kutalika kwa mafupa.
Magwero a calcium: Mkaka, zopangidwa ndi mkaka monga tchizi, curd, batala, sipinachi, masamba a mpiru, ndi zina zambiri.
Momwe mungakhalire: Mukhale ndi kapu yamkaka usiku wokwanira calcium. Onjezani tchizi, yogurt, ndi batala muzakudya zanu tsiku lililonse.
6. Phosphorus
Calcium siyokwanira kupanga minofu ndi mafupa olimba. Phosphorus imafunika pamodzi ndi calcium chifukwa zonsezi pamodzi ndizofunikira kuti zitheke kukula bwino. Mafupa a thupi ali ndi 80% ya phosphorous ndipo izi zimathandiza kupewa kukula kwa mafupa ndi kufooka kwa mafupa.
Magwero a phosphorous: Mtedza, nyemba, nsomba, ndi zina zambiri zimakhala ndimchere wambiri.
Momwe mungakhalire: Tengani mtedza wochepa ndikudya tsiku ndi tsiku ndikuwonetsanso kuti mumadya nsomba katatu pamlungu.
7. Vitamini A
Vitamini A. Ndizofunikira pakukula bwino, ndikukonzanso minofu ndi mafupa. Vitamini wosungunuka wamafuta ndiwothandiza kukulitsa khungu labwino, maso, komanso mayankho amthupi.
Magwero a vitamini A: Tchizi, mkaka, mazira, kaloti, chilazi, ndi zina zambiri.
Momwe mungakhalire: Onjezani kaloti ndi mazira mu saladi wanu kapena imwani kapu ya mkaka tsiku lililonse.
Dziperekeni nokha zakudya zosiyanasiyana, zatsopano momwe mungathere. Ingokumbukirani kuti kudya zakudya zabwino kumakupangitsani kukula.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
