Mafi mahimmanci ga lafiya a lokacin hunturu shine bitamin: A, bitamin na rukunin B, da E, C da P.
1. Mutane da yawa sun ji cewa a cikin hunturu wajibi ne a ɗauka bitamin C, amma yawancin suna manta game da shi "kafin sanyi na farko." Kuma ko da yake adadin “doki” na bitamin C yana taimakawa sosai don dawowa kan ƙafafunku da sauri, yana da daɗi fiye da murmurewa cikin sauri - kawai rashin lafiya! Kalmar "antioxidant" tana da salon zamani a kwanakin nan, amma saboda wasu dalilai wani lokaci yakan zama kamar wani sinadari ne a cikin wasu 'ya'yan itatuwa da kayan marmari masu tsada. Amma a'a, bitamin C kuma yana da ƙarfi antioxidant, ba mafi muni fiye da sauran ba, har ma da immunomodulator: yana ba da kariya daga mura da tsufa na jiki. Don haka a bayyane, saba - kuma yana da tasiri!
INDA AKE SAMU:
Shan bayanan baya na bitamin C a cikin allunan ko lozenges kowace rana (yawanci ana bada shawarar 75-90 MG) ya zama ruwan dare gama gari, amma 100% madaidaiciyar shawara ga duk lokacin hunturu! Idan saboda wasu dalilai kun kasance "a kan kwayoyi" - babu wanda ya damu ya sha kullun fure a kowace rana ko kawai ku ci 'ya'yan itatuwa da kayan marmari masu arziki a cikin wannan bitamin.
1. Rosehip (bushe) - 1200 MG;
2. barkono mai dadi (ja), sabo - 470 MG;
3. Brussels sprouts (sabo) - 120 MG;
4. Dill, cheremsha (kore) - 100 MG;
5. Kiwi ('ya'yan itace sabo, ɓangaren litattafan almara) - 71-92 MG.
Sanannen tushen bitamin C, lemu ya ƙunshi kusan 60 MG na bitamin a kowace g 100 na samfur. Ba haka ba, amma yana da sauƙi a lissafta cewa 200 g na lemu a kowace rana fiye da abin da ake bukata na yau da kullum na manya don wannan muhimmin bitamin! Yana da sauƙi, sauri, kuma kuna iya samun shi.
Vitamin C yana samuwa a kwanakin nan a cikin nau'i na allunan ko lozenges masu taunawa, amma ba a samo shi ba "daga bututun gwaji", amma daga 'ya'yan itatuwa da kayan marmari.
2. Vitamins na rukunin B taimako ba kawai daga "sanyi" a kan lebe ba, amma har ma yana da tasiri mai tasiri akan tsarin juyayi da tsarin rayuwa, kula da ƙarfin namiji a cikin kyakkyawan yanayin, kuma suna da amfani musamman a cikin hunturu - saboda. hana mura! Don haka, ana iya kiran bitamin B na biyu mafi mahimmanci bayan bitamin C. Bugu da ƙari - ko da yake wannan abu ne mai tsawo kuma sananne - har yanzu ba mu manta cewa bitamin B12 yana da mahimmanci ga masu cin ganyayyaki da masu cin ganyayyaki don kula da lafiyar jini.
INDA AKE SAMU:
Abubuwan da ake buƙata tare da bitamin B suna da sauƙin samun, duka “jumla da dillali”, watau duka ɗaya da kuma a rukuni. Ana samun bitamin B1, B6, B9 (da PP, C da sauran abubuwa masu amfani) a cikin gyada, al'ada ita ce goro guda 3 a kowace rana ga babba (zai fi kyau a saya ba tare da fata ba, a cikin harsashi: yana da aminci kuma mafi girma). tsafta). Ginger ba wai kawai ya ƙunshi bitamin B9 ba, har ma yana da zafi a cikin hunturu: zaka iya siyan tushen sabo kuma ka shafa shi cikin abubuwan sha (waɗanda ba barasa ba, shayi, ginger tare da lemun tsami, da sauransu), da kuma ƙara shi zuwa abinci (don misali, a cikin jita-jita kamar "sabzhi" da "curry")).
3. Daga tallace-tallace na zamani, mutum zai iya yin kuskure a yanke cewa bitamin E (tocopherol) yana da amfani musamman ga fata, tk. wai "yana hana ta tsufa" da sauransu da sauransu. Wannan bai yi nisa da gaskiya ba, amma babban abin da za a sani a cikin hunturu shine cewa bitamin E yana kare dukkan jiki daga mura da cututtuka! Wannan shi ne saboda tasirin antioxidant akan membranes cell: yana inganta haɓakar iskar oxygen ta sel, yana sa sel su "numfashi" mafi kyau.
1. Almonds - 24.6 MG;
2. Hazelnut * - 24 MG;
3. Gyada * - 10.1 MG;
4. Pistachios * - 6 MG;
5. Cashew* - 5.6 MG.
*Za'a iya jika 'ya'yan goro (sai dai almonds) cikin dare domin samun sha'awa mai kyau sannan a nika shi da manna tare da blender. Za a iya ƙara zuwa smoothies!
Af, kifi da abincin teku sun ƙunshi adadin bitamin E da yawa (kasa da 2 mg 100 g) fiye da kwayoyi.
4. bitamin P (ana kuma kiransa "rutin", ko kuma ake kira da sunan gama gari "bioflavonoids") - kuma yana da amfani sosai, kuma yana shiga cikin halayen iskar shaka da raguwar sel. Menene ƙari, idan sau da yawa kuna samun zubar da hanci a cikin hunturu, cin abinci na yau da kullun na bitamin P shine daidaitaccen maganin wannan matsala mara kyau.
1. Fresh 'ya'yan itatuwa citrus (musamman farin Layer na kwasfa da kuma interlobular sassa. Akwai da yawa shaida cewa citrus bawo, amma uwar gida dole ne kuma tuna cewa 'ya'yan itãcen marmari ana bi da su da guba mai guba a lokacin ajiya!);
2. Blueberries, raspberries, blackberries, blackcurrants, cherries, chokeberries (berries a cikin hunturu dole ne a dauka bushe, ko daskarewa "shock masana'antu".
3. Rosehip decoction;
4. Koren shayi (da kuma kofi na halitta);
5. Green leaf letas.
Matsakaicin adadin bitamin P wani lokaci yana da wahala a kafa shi, kuma ba a ƙayyadadden ƙa'ida ba (ko da yake an yi imani cewa yana cikin kewayon 25-50 MG na manya).
Daga kayan lambu, akwai bitamin P da yawa a cikin kabeji, tumatir da faski. Har ila yau, wani adadi mai mahimmanci yana kunshe a cikin buckwheat (ya fi kyau a cinye koren "raw abinci" - kawai jiƙa shi cikin ruwa na dare). A lokacin magani mai zafi, wani muhimmin ɓangare na bitamin P ya ɓace, saboda haka yana da "abokai" ga masu cin abinci mai sauƙi, kuma ga waɗanda ke cin 'ya'yan itatuwa, ciki har da. citrus.
Kamar yadda kuka riga kuka fahimta daga wannan abu, a cikin hunturu yana da mahimmanci ba kawai don yin ado da kyau ba kuma ku sha ruwan dumi, infusions na ganye, furen hips da zafi (amma ba karfi!) Abin sha, amma kuma ku ci abinci mai arziki a cikin bitamin. Kuma wannan ba haka ba ne dafaffen dankalin turawa shinkafa kayan lambu, amma ga mafi yawan bangare - duk iri daya da muka fi so sabo ne 'ya'yan itatuwa, ganye da kayan lambu. Kasance lafiya!