Iivithamini ezi-3 ezimnandi zokuzithatha ngexesha lokukhulelwa

Umxholo

• 1. I-Banana vitamin yokuthintela iicramps
• 2. I-vitamin ye-Strawberry ukuphucula ukujikeleza
• 3. I-Acerola vitamin yokulwa i-anemia

Iziqhamo iivithamini ezilungiselelwe ngezithako ezifanelekileyo lukhetho lwendalo lokulwa iingxaki eziqhelekileyo ngexesha lokukhulelwa, ezinjengeekram, ukungahambi kakuhle kwimilenze kunye ne-anemia.

Ezi ndlela zokupheka zilungele ukukhulelwa kuba zinceda ukonyusa inani le-magnesium, ivithamin C kunye nentsimbi, ezizizondlo ezibalulekileyo ekukhulelweni okunempilo, oko ke kuthintela ukubonakala kweekram, i-anemia kunye nokuphucula ukujikeleza kwegazi, umzekelo.

1. I-Banana vitamin yokuthintela iicramps

Ngale vithamini kunokwenzeka ukuba ubenalo lonke inani lemagniziyam elifunekayo ngosuku xa ukhulelwe, oko ke kuthintela ukubonakala kweekram.

• Izithako: 57 g yembewu yethanga lomhlaba + 1 indebe yobisi + 1 ibhanana
• Ukulungiselela: Yibetha yonke into kwi-blender kwaye uyithathe emva kwayo.

Le vithamini ineekhalori ezingama-531 kunye ne-370 mg magnesium kwaye inokuthathwa ekuseni okanye emva kwemini. Okunye ukutya okunotye ngemagniziyam, ukongeza kwimbewu yethanga, kunokuba ziiamangile, amandongomane eBrazil okanye imbewu yejongilanga. Bona eminye imizekelo yokutya okune-magnesium.

2. I-vitamin ye-Strawberry ukuphucula ukujikeleza

Le vithamini ityebile ku-vitamin C ofunekayo ukuphucula ukujikeleza kwegazi.

• Izithako: 1 indebe ye-yogurt ecacileyo + 1 indebe yeerberberries + 1 kiwi
• Ukulungiselela: Betha yonke into kwi-blender uze uyisele.

Okunye ukutya okunotye ivithamini C, njengeorenji, ilamuni, iacerola okanye ipapaya, kunokusetyenziselwa ukwahluka incasa yale vithamini. Jonga eminye imizekelo yokutya okunotye vithamin C.

3. I-Acerola vitamin yokulwa i-anemia

Le vithamini ikwacebile ku-vitamin C kunye nentsimbi, eziyimfuneko ekulweni i-anemia.

• Izithako: Iiglasi ezi-2 ze-acerola + 1 yendalo okanye istrawberry yoghurt + ijusi e-orenji e-1 + isinye se-parsley
• Ukulungiselela: Betha yonke into kwi-blender uze uyisele.

Ngaphandle kokuqulatha idosi elungileyo yentsimbi, okona kutya kutyebe kakhulu ngentsimbi ikakhulu yimvelaphi yezilwanyana, ezinje ngeembambo zenyama yehagu, inyama yenkonyana okanye yegusha kwaye kufuneka ityiwe kwizidlo eziphambili, ezifana nesidlo sasemini kunye nesidlo sangokuhlwa. Jonga eminye imizekelo yokutya okutyebileyo ngentsimbi.

Ukulwa i-anemia, ukusasazeka okungahambi kakuhle kunye necramp, ugqirha unokuyalela amayeza kwaye ke, ukuba sele uthatha amayeza afana ne-magnesium okanye i-iron, thetha nogqirha ukufumanisa ukuba ungazithatha na ezi vithamini yonke imihla okanye kabini ngeveki ukuya yongeza unyango ngendlela yendalo.