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E nwere ụzọ dị iche iche iji mee ka ogo gị bawanye. Nri na-arụ ọrụ dị mkpa na nke a. Vitamin na nri na-arụ ọrụ dị mkpa n'ịbawanye ogo yana usoro mkpụrụ ndụ ihe nketa. N'isiokwu a, anyị ga-ede banyere vitamin ndị na-akwalite ogo dị elu.
Ahụ mmadụ chọrọ nri kwesịrị ekwesị nke nwere vitamin na mineral. Vitamin ndị dị ka vitamin B1, vitamin B2, vitamin D, na vitamin C na mineral dị ka site na calcium dị mkpa maka uto na mmepe gị.
Ọtụtụ nnyocha egosiwo na iri nri ndị nwere obere vitamin na mineral ole na ole agaghị enyere aka itolite ogologo. Mgbe ụfọdụ, ụkọ nri na-edozi ahụ nwekwara ike ibute ogo dị mkpumkpu.
Ndị mmadụ na-arụ ọrụ na-a drinkụ protein na-ama jijiji iji mepụta mọzụlụ ọ na-enyekwara ha aka ito ogologo. Mana naanị ị drinkingụ protein na-a drinkingụ mmiri agaghị amịpụta nsonaazụ kacha mma.
Ka anyị gụọ iji chọpụta vitamin kacha mma maka uto na mmepe.
1. Vitamin B1 (Thiamine)
2. Vitamin B2 (Riboflavin)
3. Vitamin D
4. Vitamin C
5. Vitamin A
6. Nkọwa
7. Kalshi .o
1. Vitamin B1 (Thiamine)
Vitamin B1 na-akwalite uto ma na-enyere aka na-eto ogologo. Ọ na-enye aka na ịrụ ọrụ dị nro nke usoro nsị. Vitamin B1 na - enye obara ihe n’enye aka n’ime ka aru na - eto nke oma. Vitamin a na - akwalite ezi ahụike na ezi ọrụ nke sistem ụjọ.
Isi mmalite nke vitamin B1: Ahụekere, soybasị, osikapa, ọka oat, anụ ezi, mkpụrụ, akụ, akwa, wdg.
Otu esi enweta: Vitamin B1 bara ụba na ọkụkọ, yabụ gbaa mbọ tinye ha opekata mpe ugboro atọ n'izu na nri gị.
2. Vitamin B2 (Riboflavin)
Vitamin B2 ma ọ bụ riboflavin bụkwa ihe ọzọ dị mkpa na vitamin na-enyere gị aka toro ogologo. Ọ na-anọkarị na akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ. Vitamin a na-enyere aka na uto nke anụ ahụ, mbọ, ọkpụkpụ, na ntutu.
Isi mmalite nke vitamin B2: Akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, akwa, azụ, mmiri ara ehi, wdg.
Otu esi enweta: Gụnye ha n’ime salads gị.
arụrụ arụrụ n'ụlọ maka akpụkpọ ahụ na-egbuke egbuke
3. Vitamin D
Vitamin D, nke a na-akpọkwa vitamin anwụ, na-eso eme ka ọkpụkpụ gị sie ike. Nri vitamin D na-eme ka ọkpụkpụ na ezé gị ghara isi ike. Vitamin D bụ ihe dị mkpa ịnweta nke na - enyere aka n’ịdọrọ calcium na site nke na - esokwa na - eto ogologo.
Isi mmalite nke vitamin D: Mmiri ara ehi, tomato, poteto, mkpụrụ osisi citrus, kọlịflawa, azụ fatty, cheese, wdg.
Otu esi enweta: Tinye azụ ndị nwere abụba dịka tuna, salmọn, na makarel n'ime nri gị.
4. Vitamin C
Vitamin C makwaara dị ka ascorbic acid nke a na - enweta n'ụba n'ihe fọrọ nke nta ka ọ bụrụ mkpụrụ osisi citrus niile. Vitamin a na - agbakwunye nsị na ahụ ma si otú a na - eme ka nsogbu gị. Ọ na-akwalite uto nke ọkpụkpụ ma na-ewusi ha ike.
Isi mmalite nke vitamin C: Mkpụrụ osisi citrus, guavas, tomato, tomato, poteto, wdg.
Otu esi enweta: Nwee efere jupụtara na mkpụrụ osisi agwakọtara dị ka guavas, oroma, kiwis, na mkpụrụ osisi grepu kwa ụbọchị iji hụ mmụba dị elu na ogo gị.
5. Kalshi .o
Calcium bụ ihe ọzọ dị mkpa na-enyere ahụ aka ịbawanye uto nke ọkpụkpụ. Nke a na - enyere aka mee ka ị too ogologo. Ekwesiri iri klas kwa ubochi iji nwekwuo ike na ogologo oge nke okpukpu.
Isi mmalite nke calcium: Mmiri ara ehi, mmiri ara ehi dị ka cheese, curd, butter, spinach, turnip elu, wdg.
Otu esi enweta: Nwee otu iko mmiri ara ehi n’abalị maka inweta calcium zuru oke. Tinye cheese, yogọt, na bọta n'ime nri gị kwa ụbọchị.
6. Nkọwa
Calcium adịghị ezu iji mee ka anụ ahụ na ọkpụkpụ sie ike. A choro site na calcium dika uzo abuo ndia di nkpa inweta ihe kachasi elu. Ọkpụkpụ ahụ nwere pasent 80 nke phosphorus na nke a na-enyere aka igbochi uto ngwa ngwa nke ọkpụkpụ na osteoporosis.
Isi mmalite nke: Mkpụrụ, agwa, azụ, wdg. Nwere nnukwu ego nke ihe ịnweta.
Otu esi enweta: Were obere mkpụrụ osisi na-eri nri kwa ụbọchị ma mee ka ọ bụrụ isi nri iri ugboro atọ n'izu.
7. Vitamin A
Vitamin A dị ukwuu maka uto na mmepe nkịtị, na mmezi anụ ahụ na ọkpụkpụ. Mkpụrụ vitamin a nwere ike ịgbakwunye abụba dị mma maka ime ka anụ ahụ, anya, na nzaghachi na-adịghị mma.
Isi mmalite nke vitamin A: Chiiz, mmiri ara ehi, akwa, karọt, jiji wdg.
Otu esi enweta: Tinye karọt na akwa na salad gị ma ọ bụ drinkụọ otu iko mmiri ara ehi kwa ụbọchị.
Jere onwe gị ụdị dịgasị iche iche, nri ọhụrụ dị ka o kwere mee. Naanị cheta na iri nri dị mma ga-eme ka ị too ogologo.
Kekọrịta edemede a!
Ọ bụrụ n’ịchọrọ ịgụ edemede a, kekọrịta ya na ndị ị hụrụ n’anya.
