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Kune nzira dzakasiyana dzekuwedzera kukwirira kwako. Chikafu chine basa rakakosha mune izvi. Mavhitamini muzvikafu anoita basa rakakosha mukuwedzera kukwirira pamwe nemaitiro echisikigo. Muchikamu chino, tichave tichinyora nezve mavitamini anosimudzira kukura kwehurefu.
Muviri wemunhu unoda kudya kwakadzikama uko kwakazara mavitamini nemaminerari. Mavhitaminzi akadai sevhitamini B1, vhitamini B2, vhitamini D, uye vhitamini C nemaminerari akaita phosphorus uye calcium zvakakosha pakukura kwako uye kukura.
Ongororo dzakawanda dzakaratidza kuti kudya chikafu chine mavitamini mashoma uye zvicherwa hakubatsire pakureba. Dzimwe nguva, kushomeka kwehutano kunogona zvakare kutungamira kune ipfupi kureba.
Vanhu vanoshanda vanonwa mapuroteni vanozunza kuti vagadzire mhasuru uye zvinovabatsirawo kuti vakure vakareba. Asi kunwa chete mapuroteni kuzunguzika hakuzounze mibairo yakanaka.
Ngativerengei kuti tione mavitamini akanyanya kukura uye kukura.
1. Vitamin B1 (Thiamine)
2. Vitamin B2 (Riboflavin)
3. Vitamini D
4. Vitamin C
5. Vitamin A
6. Phosphorus
7. Calcium
1. Vitamin B1 (Thiamine)
Vhitamini B1 inosimudzira kukura uye inobatsira mukukura kureba. Izvo zvinobatsirawo mukushanda mushe kwegadziriro yekugaya. Vitamin B1 inopa ropa kune iyo nhengo dzinobatsira mukupa mukukura kwakakodzera kwemuviri. Vitamini iyi inosimudzira hutano hwemwoyo hwakanaka uye mashandiro akanaka ehurongwa hwemitsipa.
Zvinyorwa zvevhitamini B1: Nzungu, soya, mupunga, oats, nyama yenguruve, mhodzi, nzungu, mazai, nezvimwe.
Nzira yekuita sei: Vitamini B1 yakawanda muhuku, saka simbisa kuti unovasanganisa kanokwana katatu pasvondo mukudya kwako.
2. Vitamin B2 (Riboflavin)
Vitamini B2 kana riboflavin zvakare imwe yakakosha vhitamini mukukubatsira iwe kukura wakareba. Inonyanya kuwanikwa mumiriwo yakasvibira yemashizha. Iyi vhitamini inobatsira mukukura kweganda, nzara, mapfupa, uye vhudzi.
Zvinyorwa zvevhitamini B2: Miti yakasvibira yemashizha, mazai, hove, mukaka, nezvimwe.
Nzira yekuita sei: Vabatanidze ivo mumasadhi ako.
3. Vitamini D
Vitamin D, inonziwo sunshine vhitamini, inobatsira pakuita kuti mapfupa ako asimbe. Kushomeka kwehutano hwevhitamini D kunoita kuti mapfupa ako nemeno zvishaye simba. Vitamin D chinhu chakakosha chicherwa chinobatsira mukutora calcium nephosphorus zvinova zvinobatsirawo pakureba.
Zvinyorwa zvevhitamini D: Mukaka, madomasi, mbatatisi, michero yemuchero, kolifulawa, hove dzakakora, chizi, nezvimwe.
Nzira yekuita sei: Sanganisa hove dzakakora senge tuna, salmon, uye mackerel mune chako chikafu.
4. Vitamin C
Vitamin C inozivikanwawo se ascorbic acid iyo inowanikwa zvakanyanya mune angangoita ese macitrus michero. Iyi vhitamini inobatsira pakuburitsa chepfu kubva mumuviri uye nekudaro inowedzera hutachiona hwako. Inosimudzira kukura kwemapfupa uye inosimbisa.
Zvinyorwa zve vitamini C: Zvibereko zveCitrus, magwavha, madomasi, michero, mbatatisi, nezvimwe.
Nzira yekuita sei: Iva nembiya izere nemichero yakavhenganiswa kunge magwavha, orenji, kiwis, uye grapefruit zuva nezuva kuti uone kuwedzera kwakakosha kwehurefu hwako.
5. Calcium
Calcium imwe yakakosha zvicherwa iyo inobatsira muviri kuwedzera kukura kwemabhonzo. Izvi zvinobatsira mukuita kuti uwedzere kureba. Calcium inofanirwa kutorwa zuva rega rega kuwedzera simba uye hurefu hwemapfupa.
Zvinyorwa zvecalcium: Misi, zvigadzirwa zvemukaka senge chizi, curd, butter, sipinashi, turnip magidhi, nezvimwe.
Nzira yekuita sei: Iva negirazi remukaka usiku kuitira zvakakwana calcium zvinodiwa. Wedzera chizi, yogati, uye bota mukudya kwako zuva nezuva.
6. Phosphorus
Calcium haina kukwana kuita matishu nemapfupa akasimba. Phosphorus inodikanwa pamwe necalcium sezvo zvese izvi pamwe chete zvakakosha kuti uwane mhedzisiro yepamusoro mukukura kureba. Mapfupa emuviri ane 80 muzana yephosphorus uye izvi zvinobatsira mukudzivirira kukura kunononoka kwemapfupa uye osteoporosis.
Zvinyorwa zve phosphorus: Nuts, bhinzi, hove, nezvimwewo zvine huwandu hwakawanda hweichi chicherwa.
Nzira yekuita sei: Tora tsama nzungu udye zuva nezuva uye woita kuti ive poindi yekudya hove katatu pasvondo.
7. Vitamin A
Vhitamini A yakanaka kukura zvakajairika uye kusimudzira, uye tishu uye mapfupa kugadzirisa. Vitamini yakasanganiswa nemafuta yakanaka mukusimudzira ganda rine hutano, maziso, uye mhinduro dzemumuviri.
Zvinyorwa zvevhitamini A: Cheese, mukaka, mazai, karoti, yam, nezvimwe.
Nzira yekuita sei: Wedzera karoti nemazai musaladi yako kana kunwa girazi remukaka mazuva ese.
Zvishandire pachako zvakasiyana siyana zvizere, zvitsva chikafu sezvinobvira. Ingo rangarira kuti kudya chikafu chine hutano kuchakuita kuti ukure murefu.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
