Izinzuzo kanye nemithombo yamavithamini

Ivithamini A

Ivumela ukuthambisa isikhumba nolwelwesi lwamafinyila. Isiza ukukhula.

Itholakala ku: isibindi, ibhotela, amaqanda, imifino eluhlaza, izithelo, amawolintshi.

I-Vitamin B1

Ivumela ushukela ukuba uguqulwe ube amandla, usiza ukukhula kwemisipha futhi uthuthukise isimiso sezinzwa.

Itholakala ku: isinkwa se-wholemeal, irayisi elinsundu, inhlama, isibindi nesikhupha seqanda, inhlanzi.

I-Vitamin B6

Ilawula amaprotheni kanye ne-hemoglobin metabolism, ebalulekile ekusebenzeni kwamaseli.

Itholakala ku: isibindi, inhlanzi, amazambane, ama-walnuts, ubhanana, ummbila.

I-Vitamin B12

Nge-anemia, isiza ukukhula kwezicubu nemisipha futhi ivikele isibindi namangqamuzana ezinzwa.

Kutholakala ku: Isibindi, isikhuphasha seqanda, imikhiqizo yobisi nenhlanzi.

Ivithamini C

Ngokumelene nezifo ezithathelwanayo, ngokumelene ne-oxidation, isiza ekuphulukiseni isilonda futhi ibambe iqhaza ekwakhiweni kwe-collagen.

Itholakala ku: kiwi, lemon, orange, grapefruit, pepper, parsley, isipinashi.

Ivithamini D

Ihlanganiswe nemisebe ye-ultraviolet yelanga, isiza ekumunceni i-calcium ne-phosphorus.

Itholakala ku: inhlanzi, amaqanda, ibhotela, isibindi, amafutha, i-ghee.

Vitamin E

I-Antioxidant ibambezela ukuguga kwamaseli futhi ivikela imithambo namaseli abomvu

Kutholakala ku: okusanhlamvu okuphelele, amantongomane, amafutha omnqumo, imifino eyomile, i-cocoa.