Wazi njani ukuba unengxaki yokunqongophala kwevithamini emzimbeni wakho?

Senza iimviwo ezininzi ngamaxesha kwaye sihlalutye ukujonga imizimba yethu, kwaye ingaba sinengxaki yokunqongophala kwenye yeevithamini kunye neeminerali.

Ukunqongophala okuncinci kunokulungiswa sisiphene esikhulu, kodwa kuthekani ukuba ubusazi ukuba unokuba ngugqirha wakho kwaye uxilonga iimfuno zakho nokuba unengxaki yokunqongophala kwevithamini ngaphandle kohlalutyo?

Ukunqongophala ngakunye kupheliswa yisethi yeempawu ezibonakalayo, kwaye sinokukuphepha oku kusilela ngokwandisa izondlo ezityebileyo kule vitamin.Makhe sizihlolisise kunye namhlanje ku-Anna Salwa.

Iimpawu zokunqongophala kwevithamin A:
Ukusuleleka rhoqo, ngokukodwa kwindlela yokuphefumula ephezulu.
- Amadyungudyungu emlonyeni.
Ubumfama ebusuku.
Ukomisa kunye nokuvutha kwesikhumba.

Okunye kokutya okuquletheyo:
I-1/ i-cod isibindi seoli-itshizi-i-yogurt-cream.
2/ Izityalo eziluhlaza nezimibalabala ezifana nesipinatshi - iminqathe - iletisi.
3 / ikhaphetshu - iitumato - iimbotyi - iipesika - ijusi ye-orenji.

Iimpawu zokunqongophala kwevithamini B:
Uxinzelelo rhoqo.
- Ukungakwazi ukugxila.
Imilebe egqobhokileyo
Uvakalelo ekukhanyeni.
Ukuzikhathaza rhoqo.
- Ukuphuthelwa

Okunye kokutya okuquletheyo:
Igwele - isibindi - inyama - iqanda leqanda.
Imifuno - iziqhamo - amandongomane - isipinatshi - ikhaphetshu - iminqathe.

Iimpawu zokunqongophala kweVithamin C:
Ukubanda rhoqo.
ukopha iintsini
- amanxeba awapholi lula.

Okunye kokutya okuquletheyo:
Isibindi - kunye ne-spleen kunye ne-citrus ngobuninzi
Kwaye ijusi ye-lemon - i-orange - i-tangerine
Amaqunube - iradish - iiapile - ikhaphetshu - parsley - iitumato.

Iimpawu zokunqongophala kwevithamin D:
Intlungu edibeneyo, intlungu yomqolo.
ukulahleka kweenwele

Okunye kokutya okuquletheyo:
Yioli yesibindi yecod - cream - ubisi - iqanda lomthubi - kunye nokukhanya kwelanga.

Iimpawu zokunqongophala kwevithamin E:
Ukuziva udiniwe ngowona mzamo omncinci.
ukuphola kancinci kwenxeba

Okunye kokutya okuquletheyo:
Imifuno eluhlaza njengamagqabi, i-lettuce, i-watercress, i-parsley, isipinashi, ioli ye-cottonseed, i-oyile ye-soya, ioli yombona kunye nentsholongwane yengqolowa.