Zvekuwedzera: Vitamin B uye D inogona kusimudzira manzwiro

Nyanzvi yezvokudya zvinovaka muviri Vic Coppin akati: “Nzira yakanakisisa yokuva nepesvedzero yakanaka pandangariro kupfurikidza nezvokudya ndeyokudya zvokudya zvakadzikama izvo zvinosanganisira mapoka ezvokudya zvakasiyana-siyana uye mavhitamini nemamineral akawanda, izvo zvinoita kuti uve nechokwadi chokuti uri kuwana zvinovaka muviri zvakakodzera, kukurudzira maitiro ari nani emanzwiro. "
Vechikafu vanoti chikafu chepamusoro chinosimudzira uropi ihove dzine mafuta sesaumoni, chokoreti yakasviba, mabhanana, oats, maberry, bhinzi, nenyemba.
Mbuya Coppin vakati: “Vitamin Bndiyo yakakosha micronutrient inogona kuwedzerwa mukudya kwako zuva rega rega kuti uwedzere kushanda kwehuropi uye kubatsira kuvandudza mafungiro ako.

"Unogona kuwana vhitamini iyi mumanyuko akaita semukaka, mazai, nyama tsvuku, huku, hove, uye mimwe miriwo yemashizha yakasvibira."
Akawedzera kuti zvinonyanya kuzivikanwa nemavhitamini atinogona kuwana kubva muchiedza chezuva, uye anokurudzirawo kudyiwa kwezuva nezuva kwevhitamini D.
"Unogonawo kuwanavitamini Dmune zvimwe zvokudya, zvakadai semazai yolk, salmon, sardines, uye mafuta echiropa che<em>cod, pamwe chete nomukaka womuchirimwa wakasimbiswa nevhitamini D nemayoghurt,” inodaro nyanzvi yezvokudya.
“KuUK, tese tinorairwa kuti titore 10 mamicrograms pazuva munguva yese yechando, uye muzhizha kana uri mumba zvakanyanya.
"Ndakaona kuvandudzwa kwemafungiro evatengi vangu ndisati ndatanga kudya kwevhitamini D zuva nezuva, saka chinhu chekufunga nezvacho."

“Vitamin B12 nemamwe mavhitamini eB anoita basa mukugadzira makemikari europi anokanganisa mafungiro uye mamwe mabasa ehuropi, "inodaro Mayo Clinic.
"Mamwero akaderera eB12 uye mamwe mavhitamini eB, akadai sevhitamini B6 uye folic acid, anogona kuve akabatana nekuora mwoyo."
Yakawedzera kuti hapana chekuwedzera chinogona kutsiva kurapwa kwekuora mwoyo kwakaratidza, senge antidepressants uye kuraira.
Sangano racho rinoti: “Nzira yakanakisisa yokuva nechokwadi chokuti uri kuwana B12 uye mamwe mavhitamini yakakwana ndeyokudya zvokudya zvine utano zvinosanganisira zvinhu zvinokosha zvinovaka muviri.
“Vitamin B12 yakawandisa muzvigadzirwa zvemhuka zvakaita sehove, nyama isina mafuta, huku, mazai, nemukaka usina mafuta mashoma uye usina mafuta.Zviyo zvemangwanani zvakasimbiswa zvakare inopa B12 uye mamwe mavhitamini eB.
"Munguva yechando nechando, unofanirwa kuwana vitamin D kubva mukudya kwako, sezvo chiedza chezuva chisina kukwana kuti muviri wako ugadzire," akadaro NHS.
Inoti: “Kubva mukupera kwaMarch/kutanga kwaApril kusvika pakupera kwaSeptember, vanhu vakawanda vanogona kugadzira vhitamini D yose yavanoda nechiedza chezuva paganda ravo uye zvokudya zvine mwero.”

NHS yakawedzera kuti: “Kutora vhitamini D yakawanda yekuwedzera kwenguva yakareba kunogona kukonzera calcium yakawandisa kuungana mumuviri (hypercalcemia).Izvi zvinogona kunetesa mapfupa uye kukuvadza itsvo nemwoyo.
"Kana ukasarudza kutora vhitamini D yekuwedzera, 10 micrograms pazuva inokwana vanhu vazhinji."
Sangano rehutano rinotiwo kudya kunokanganisa mafungiro ako.Inotsanangura kuti: “Kuita zvisarudzo zvine utano pamusoro pezvokudya zvako kunogona kuita kuti unzwe wakasimba mupfungwa.Uri kuita chimwe chinhu chakanaka iwe pachako, izvo zvinowedzera kuzviremekedza kwako.
“Kudya zvakanaka kunobatsirawo uropi hwako nekushanda kwemuviri zvakanaka.Vavarira kudya kwakakwana kunosanganisira mapoka makuru ezvokudya.”