3 amavithamini amnandi ongawathatha ngesikhathi sokukhulelwa

-Delile

• 1. Uvithamini kabanana ukuvimbela amajaqamba
• 2. Uvithamini we-Strawberry ukuthuthukisa ukusakazeka
• 3. I-Acerola vitamin yokulwa ne-anemia

Izithelo amavithamini alungiselelwe ngezithako ezifanele kuyindlela enhle yemvelo yokulwa nezinkinga ezijwayelekile ngesikhathi sokukhulelwa, njengezikhwebu, ukusakazeka kahle kwemilenze kanye ne-anemia.

Lezi zindlela zokupheka zikulungele ukukhulelwa ngoba zisiza ukukhulisa inani le-magnesium, uvithamini C nensimbi, okuyizakhamzimba ezibalulekile ekukhulelweni okunempilo, ngaleyo ndlela kuvimbele ukubonakala kwezinsika, i-anemia nokwenza ngcono ukujikeleza kwegazi, isibonelo.

1. Uvithamini kabanana ukuvimbela amajaqamba

Ngale vithamini kungenzeka ukuthi ube nalo lonke inani le-magnesium elidingekayo ngosuku ngesikhathi sokukhulelwa, ngaleyo ndlela uvimbele ukuvela kwezinsika.

• Izithako: 57 g wembewu yethanga lomhlabathi + 1 inkomishi yobisi + 1 ubhanana
• Ukulungiselela: Shaya yonke into ku-blender bese uyithatha ngokushesha.

Le vithamini inama-kilojoule angama-531 kanye ne-370 mg magnesium futhi ingathathwa ekuseni noma ntambama. Okunye ukudla okunothe nge-magnesium, ngaphezu kwembewu yamathanga, kungaba ngama-alimondi, amantongomane aseBrazil noma imbewu ye-sunflower. Bona ezinye izibonelo zokudla okunothe nge-magnesium.

2. Uvithamini we-Strawberry ukuthuthukisa ukusakazeka

Le vithamini icebile ku-vitamin C odingekayo ukuthuthukisa ukujikeleza kwegazi.

• Izithako: 1 inkomishi ye-yogurt engenalutho + 1 inkomishi yama-strawberry + 1 kiwi
• Ukulungiselela: Shaya yonke into ku-blender bese uyiphuza.

Okunye ukudla okunothe ku-vitamin C, njenge-orange, ulamula, i-acerola noma i-papaya, nakho kungasetshenziselwa ukwehluka ukunambitheka kwaleli vithamini. Bona ezinye izibonelo zokudla okunothe ku-vitamin C.

3. I-Acerola vitamin yokulwa ne-anemia

Le vithamini nayo icebile ku-vitamin C nensimbi, okubalulekile ukulwa negazi.

• Izithako: 2 izingilazi ze-acerola + 1 i-yoghurt yemvelo noma ye-sitrobheli + 1 ijusi le-orange + 1 idlanzana leparsley
• Ukulungiselela: Shaya yonke into ku-blender bese uyiphuza.

Yize iqukethe umthamo omuhle wensimbi, ukudla okunothe kakhulu ngensimbi ikakhulu kungokokuvela ezilwaneni, njengezimbambo zengulube, inyama yenkonyana noma iwundlu futhi kufanele kudliwe ekudleni okuyisisekelo, njengesidlo sasemini nesasebusuku. Bheka ezinye izibonelo zokudla okunothe ngensimbi.

Ukuze ulwe nokushoda kwegazi, ukusakazeka kahle kwegazi nokoma, udokotela angakunikeza imithi ngakho-ke, uma usuthatha imishanguzo efana ne-magnesium noma i-iron, khuluma nodokotela ukuthola ukuthi ungawaphuza yini la mavithamini nsuku zonke noma okungenani kabili ngesonto engeza ukwelashwa ngendlela engokwemvelo.