Izibonelelo kunye nemithombo yeevithamini

Ivithamin A

Ivumela ukuthambisa ulusu kunye ne-mucous membranes. Inceda ukukhula.

Ifumaneka kwi: isibindi, ibhotela, amaqanda, imifuno eluhlaza, iziqhamo, iiorenji.

Vitamin B1

Ivumela iswekile ukuba iguqulwe ibe amandla, inceda ukukhula kwemisipha kunye nokuphucula inkqubo ye-nervous.

Ifumaneka kwi: isonka esipheleleyo, irayisi emdaka, inhlama, isibindi kunye neqanda leqanda, intlanzi.

Vitamin B6

Ilawula iprotheyini kunye ne-hemoglobin metabolism, iyimfuneko kumsebenzi weeseli.

Ifumaneka kwi: isibindi, intlanzi, iitapile, i-walnuts, iibhanana, ingqolowa.

Vitamin B12

Kwi-anemia, inceda ukukhula kwezicubu kunye nezihlunu kwaye ikhusela isibindi kunye neeseli zemithambo-luvo.

Ifunyenwe kwi: Isibindi, iqanda leqanda, iimveliso zobisi kunye nentlanzi.

Ivithamin C

Ngokuchasene nezifo ezithathelwanayo, ngokuchasene ne-oxidation, inceda ukuphulukiswa kwesilonda kunye nokuthatha inxaxheba ekubunjweni kwe-collagen.

Ifumaneka kwi: kiwi, i-lemon, i-orange, i-grapefruit, i-pepper, i-parsley, isipinashi.

Ivithamin D

Idityaniswe nemitha ye-ultraviolet yelanga, inceda ekufunxeni kwecalcium kunye nephosphorous.

Ifumaneka kwi: intlanzi, amaqanda, ibhotolo, isibindi, ioli, ighee.

Ivithamin E

I-Antioxidant ilibazisa ukuguga kweeseli kwaye ikhusela imithambo kunye neeseli ezibomvu

Ifunyenwe kwi: iinkozo ezipheleleyo, i-nuts, ioli yeoli, imifuno eyomileyo, i-cocoa.