Mavhitaminzi anobatanidzwa mune akawanda metabolic maitiro (kusanganisira simba metabolism) uye saka, akakosha mukugadzira simba. Uye kunyange zvazvo mavhitaminzi anokosha anogona kuwanikwa kuburikidza nekudya kunovaka muviri, tsika dzekudya kana mamwe mamiriro ezvinhu anogona kukanganisa kutora kwevhithamini yakakosha. Kuti uve nekuwedzerwa simba uye kubudirira kutarisana nezuva nezuva mushure mekudzoka kune tsika, vanhu vazhinji vangasarudza kutora mavitamini ekuwedzera. Zvisinei, usati watanga kuwedzera zvakakosha kubvisa zvimwe zvikonzero zvekuneta kunobatanidza nemararamiro emararamiro akadai sekurara kusina kunaka, kuoma kurara, kushungurudzika mumuviri uye mupfungwa, uye kusadya zvakanaka.
Benefits mavhitaminzi simba
Kunzwa kupera simba? Mavhitamini anogona kubatsira. Iwo akakosha pakugara zvakanaka kwako, uye anogona kukupa iyo mashandiro ekuwedzera aunoda.
a. B Mavhitaminzi
Iyi vhitamini inogona kugadzira simba kubva kumacarbohydrates. Naizvozvo, inokupa iwe izvo chaizvo zvaunoda uye kupa kusimudzira kune digestive system. Kushaikwa kweVitamin B12 kunogona kutungamirira kumanzwiro akasimba ekuneta uye kuneta kwemhasuru. Muzviitiko zvekushaikwa kwevhitamini B12, unogona kushandisa zvekudya zvinowedzera izvo zvirimo. Zvisinei, nguva dzose zviri nani kuiwana kubva pakudya kwakanyatsonaka, sezvo inotorwa zviri nani.
Vhitamini B6 haingokwanisi kukwidziridza mazinga esimba, asiwo inobatsira kuchengetedza tsinga dziri muchimiro chakanyanya uye inobatsira kutenderera kwese. Pamusoro pezvo, inosimudzira kuita kwekuziva uye inosimbisa tsandanyama uye nerve basa. Vitamin B6, kunze kwekuwanikwa muhove, mbatatisi, nemimwe miriwo nemichero, inowanikwawo mune zvimwe zvekudya zvakasimbiswa sezviyo.
Imwe nzira yekuisa vhitamini B6 mukudya ndeye green powders. Chinhu chakajairika kuziva ndechekuti girini poda haisi iyo yakanyanya kunaka sarudzo. Zvisinei, kana ukaisanganisa nemichero uye zvimwe zvinhu, unogona kugadzirira zvinonaka zvinonaka. Kuneta mupfungwa uye mumuviri zviratidzo zvekushomeka kwefolic acid.
Chimiro chakajeka chechiitiko ichi kupfupika kwekufema pakuita kushoma kwemuviri. Iyi vhitamini B ndeimwe yeakanakisa mavhitaminzi kune simba. Inobatsira pakuumbwa kwemasero matsvuku eropa uye inokwanisawo kutakura oxygen kuburikidza neropa uye kupinda munhengo nematishu. Pamusoro pezvo, okisijeni yakakosha pakuchengetedza mazinga esimba panzvimbo chaiyo.
b. Vitamin A
Vitamin A chikamu chakakosha chehutano hwehuropi hwedu uye kudzivirira kweziso. Nekudaro, zvakakoshawo pakuchengetedza mazinga esimba uye kuchengetedza ropa netsinga masero ane hutano. Vitamin A inobatsira kuchengetedza chitarisiko chechidiki. Vitamin A inoshanda se antioxidant uye inogona kubatsira kurwisa chiito chemahara radicals inotungamira mukuchembera kweganda nguva isati yakwana.
c. Vitamin C
Iyi vhitamini inobatsira kuchengetedza immune system uye kuburitsa simba rinobatsira kuti uwane kunzwa kwese kwekugara zvakanaka. Inowedzerawo hurongwa hwemwoyo. Zvinoenderana ne biochemical uye yekiriniki humbowo, inopa zvese zvipfupi- uye zvenguva refu mabhenefiti. Mukuwedzera, inobatsira kuchengetedza cholesterol uye inobatsira kuyerera kweropa zviri nani.
d. Vitamin D
Pamusoro pekuve nemasimba ekuwedzera simba, vhitamini D yakaratidzwa kuvandudza kushanda kwehuropi uye kuwedzera tsandanyama. Kushaikwa kwevhitamini iyi kunogadzira manzwiro ekuora mwoyo uye general malaise. Kuti tiwane vhitamini D inodiwa, tinofanira kuzviratidzira timene kumwaranzi yezuva, anenge maminitsi 15 kusvika ku20 achakwana. Nenzira iyi unenge uine chokwadi chekudzivisa kuchembera nguva isati yakwana uye mavanga eganda.
e. Zvimwe zvokuwedzera
Vitamin E, ashwagandha supplements, uye mamwe mavhithamini eB akaratidzwa anogona kuwedzera kugona kwemuviri wako kutora simba rakachengetwa mumaseru emuviri wako, zvichipa kunzwa kwekuwedzera simba uye kugara zvakanaka. Kune rumwe rutivi, creatine, iyo amino acid inowanikwa munyama tsvuku, inokwanisa kuwedzera mazinga esimba uye kuvandudza kushanda kwemhasuru. Kuti uiwane iwe unofanirwa kudya nyama kana kushandisa creatine supplements.
Zvinogona kuitika pakushandisa mavhitaminzi kune simba
Kana ukafunga kushandisa aya mavhitamini complexes, unofanira kubvunza chiremba wezvehutano. Kune mavhitaminzi ane mafuta anonyungudika asingagoni kubviswa nyore nyore nemiviri yedu. Kushandisa mavhitamini aya muhuwandu hwepamusoro kunogona kuva muchetura uye kukuvadza muviri. Mimwe mhedzisiro yekuwandisa kwevhitamini ndeiyi inotevera:
- Constipation
- yadzikira Nzara
- nemvura
- Kuramba uchidzoka
- Kusvibiswa
- Utsi husina simba
- Kudzora
Chimwe chezvikonzero zvekutora simba rekuwedzera kunogona kuva kuneta kwepfungwa uye kushaya simba kwemuviri. Zvisinei, zviratidzo izvi zvinogona kuva nemavambo akasiyana pane kushayikwa kwevhitamini, kureva, kushaya magnesium kana iron inoshaya anemia. Nokuda kwechikonzero ichi, zvakakosha kuona chiremba kuti aone kana kushaya simba kusingagumi uye kunooneka. Kana zvichidikanwa, chiremba achanyora masimbi ekuwedzera kana magnesium kuwedzera, zvichienderana nenyaya yacho.
mhedziso
Zvekuwedzera zvinogona kukubatsira kuwedzera simba uye kurwisa kuneta zuva rese, asi hazvitsivi zvinodiwa nemuviri wako: kurara zvakakwana, kudya chikafu chemhuka, kugara uine hydrated, uye kurovedza muviri nguva dzose. Panzvimbo yekushandisa majekiseni kana mapiritsi kurapa kushayikwa kwevhitamini, imwe nzira inoyevedza inowanikwa. Kuburikidza nemichero yakasvibirira, hatigoni kuwana mavhitaminzi anokosha chete asiwo akawanda ezvokudya zvinodiwa.