Ubwino ndi magwero a mavitamini

Vitamini A

Amalola moisturizing khungu ndi mucous nembanemba. Imathandiza kukula.

Amapezeka mu: Chiwindi, batala, mazira, masamba obiriwira, zipatso, malalanje.

Vitamini B1

Amalola shuga kusandulika kukhala mphamvu, imathandizira kukula kwa minofu ndikuwongolera dongosolo lamanjenje.

Amapezeka mu: mkate wonse, mpunga wofiira, mtanda, chiwindi ndi dzira yolk, nsomba.

Vitamini B6

Imawongolera mapuloteni ndi hemoglobin metabolism, yofunika kuti ma cell agwire ntchito.

Amapezeka mu: chiwindi, nsomba, mbatata, walnuts, nthochi, chimanga.

Vitamini B12

Kwa kuchepa kwa magazi m'thupi, kumathandiza kukula kwa minofu ndi minofu ndikuteteza chiwindi ndi mitsempha ya mitsempha.

Amapezeka mu: Chiwindi, yolk ya dzira, mkaka ndi nsomba.

Vitamini C

Kulimbana ndi matenda opatsirana, motsutsana ndi okosijeni, kumathandiza kuchiritsa mabala ndikuchita nawo mapangidwe a collagen.

Amapezeka mu: kiwi, mandimu, lalanje, mphesa, tsabola, parsley, sipinachi.

Vitamini D

Kuphatikizika ndi kuwala kwa dzuwa kumathandizira kuyamwa kwa calcium ndi phosphorous.

Amapezeka mu: nsomba, mazira, batala, chiwindi, mafuta, ghee.

Vitamini E

Antioxidant imachepetsa ukalamba wa maselo ndikuteteza mitsempha ndi maselo ofiira

Amapezeka mu: mbewu zonse, mtedza, mafuta a azitona, masamba owuma, koko.