A cikin arsenal na kowace mace akwai kayan gyaran fuska da jiki da yawa. Amma damuwa game da kyawun waje ba zai kawo sakamakon da ake so ba idan ba a ƙarfafa su daga ciki ba, wato, cin abinci mai arziki a cikin bitamin da ke da mahimmanci ga mata.
Don samun lafiya da kyau, dole ne kowannenmu ya tabbatar da cewa bitamin 5 suna cikin abincin. Menene kuma menene samfuran da ke da wadata a cikin su, in ji masanin gyaran gyare-gyare Sergei Agapkin, mai gabatar da shirin "A kan abu mafi mahimmanci."
A gaskiya ma, bitamin ne na matasa, kyakkyawa da lafiya, saboda yana da tasiri mai kyau akan aikin ƙwayar epithelial. Epithelial nama shine fata, gastrointestinal tract, tsarin urinary, gabobin haihuwa. Bincike ya nuna cewa rashi na bitamin A yana faruwa a kashi 40% na mutanen Rasha da ke cin abinci akai-akai. Don haka, wajibi ne a tabbatar da cewa abincin ya ƙunshi abinci mai cike da wannan bitamin, wato, hanta naman sa, gwaiduwa kwai da man shanu. Ana iya cin hantar naman sa guda ɗaya kowane kwanaki 4 ba tare da ƙarancin bitamin A ba.
A cikin jiki, yana rinjayar kira na collagen, wanda ke sa fata ya zama mai laushi kuma yana hana samuwar wrinkles. Rashin wannan bitamin yana faruwa a kasarmu, bisa ga kididdiga, a cikin 60% na yawan jama'a, ciki har da lokacin rani! Ya ƙunshi bitamin C a cikin black currants, barkono barkono, fure hips da kuma ganye. Rashin bitamin C yana faruwa ne saboda gaskiyar cewa ba shi da kwanciyar hankali, saboda haka an lalata shi a lokacin dogon magani na zafi, da kuma lokacin hulɗa da iska. Abin da ya sa ya kamata ka yi ƙoƙarin cinye abinci mai arziki a cikin wannan bitamin ba tare da maganin zafi ba. Alal misali, salatin kayan lambu na kayan lambu yana da lafiya fiye da kayan lambu iri ɗaya, amma stewed.
Rashin bitamin D a cikin nau'i ɗaya ko wani yana faruwa a kusan 70-80% na yawan jama'a. Samar da wannan bitamin ya dogara da sau nawa mutum yana cikin hasken rana, amma ba kawai ba. A cikin tsofaffi, haɗin bitamin D yana raguwa saboda abin da ke faruwa a cikin kodan, kuma nephrons yana raguwa da shekaru. Kuma ba rana ce ta fi yawan baƙo a yankinmu ba. Abincin da ya ƙunshi bitamin D, duk hanta naman sa, qwai, man shanu, yisti mai yisti da kayan kiwo.
Ana kuma kiransa bitamin na matasa. Vitamin E yana da tasiri mai kyau akan bayyanar kuma ya kamata ya kasance a cikin abincin kowace mace da ke son zama matashi da kyau idan dai zai yiwu. Kuna iya amfani da 'ya'yan alkama sprouted, sauran tsire-tsire, amma kusan 300% na yau da kullun na bitamin E yana cikin 100 g na man sunflower mara kyau. 30 g na man fetur a rana ya isa.
Musamman ma, ana samun bitamin B6 da yawa a cikin hatsi mara kyau kamar buckwheat, nau'ikan legumes iri-iri, da kayan lambu.
A cikin wata kalma, yi ƙoƙarin haɓaka abincin ku, kula da ingancin samfuran, kar ku manta game da fa'idodin kayan lambu da 'ya'yan itace waɗanda ba a sarrafa su ba - kuma kyawun ku zai šauki shekaru da yawa.