Ezona Vithamini ziSixhenxe ziBalulekileyo zokuthomalalisa uxinzelelo

Ezona Vithamini ziSixhenxe ziBalulekileyo zokuthomalalisa uxinzelelo

Uluhlu lweevithamini ezinokunceda ukukhusela okanye ukunyanga ngokwendalo ezinye iimpawu zokudakumba ziquka:

Ivithamin D

Owona mthombo weVithamin D kukukhanya kwelanga, esona sondlo sibaluleke kakhulu esinokunyanga ukudakumba, kunye nezinye izifo ezininzi.

I-Vitamin D iyaziwa ngokomeleza i-receptors ethile kwingqondo, ngaloo ndlela inyusa amanqanaba e-serotonin. Xa inqanaba le-serotonin lifikelela kumanqanaba afanelekileyo engqondweni, iimpawu zokudakumba zinokuncitshiswa. I-Vitamin D iyafumaneka kwi-yolks yeqanda, itshizi, inyama yenkomo, iiorenji, intlanzi kunye nobisi lwesoya.

Vitamin B6

Ukutya okunevithamin B6 sesinye isakhamzimba esinokuthi sithomalalise iimpawu zokudakumba, njengoko ziphucula ukusebenza kwemithambo-luvo engqondweni kwaye zikwanceda nokusombulula iingxaki zokungalingani kwehomoni kwingqondo, enokuba ngunobangela wokudakumba. Ukongeza ukutya okunovithamin B6, okufana nenkukhu, intlanzi, isonka sengqolowa, iimbotyi, amaqanda, imifuno, njl.

Vitamin B3

Amanqanaba aphantsi e-serotonin engqondweni ngoyena nobangela wokudakumba. I-Vitamin B3 inokunceda ukukhulisa imveliso ye-serotonin kwingqondo, ngaloo ndlela inceda ukunyanga ukudakumba. Eminye yemithombo yokutya engcono kakhulu enevithamin B3 ngamakhowa, amandongomane, ii-ertyisi eziluhlaza, intlanzi, iturkey, kunye nenyama yenkomo etyiswe ngengca.

Vitamin B12

Izifundo ezininzi zophando zibonise ukuba ukutya ukutya okunevithamin B12 kunokunceda ukuzinzisa umoya, ukuphucula amandla engqondo, kunye nokunciphisa ukudakumba ngokunjalo, njengoko le vithamini inokugcina impilo ye-neurotransmitters engqondweni. Uluhlu lokutya okutyebileyo kwi-vitamin B12 lubandakanya inyama, isibindi esivela kwinkukhu, i-shellfish, intlanzi, ubisi kunye neemveliso zobisi.

Ivithamin C

IVithamin C sesinye sezondlo eziguquguqukayo kunye neenzuzo zayo zempilo, ezibandakanya ukunyanga ukudakumba. Izifundo zophando eziqhutywe kwiminyaka edluleyo zibonise ukuba i-vitamin C inefuthe elibalulekileyo ekuphuculeni isimo sengqondo kunye nokunciphisa iimpawu ezithile zokudakumba, ezifana nokungabikho kokugxila. Uphononongo lubonisa ukuba oku kungenxa yokuba i-vitamin C inokugcina ukuvuselelwa kweeseli zengqondo. Kuyaziwa ukuba eyona mithombo yokutya ye-vitamin C i-orenji, amaqunube, i-kiwi, i-cauliflower, i-broccoli, i-tomato, isipinatshi kunye nemifuno enamagqabi.

Ivithamin E

Uphononongo lubonisa ukuba ukusebenzisa i-vitamin E ngokutya okanye ngokuthatha izongezo zemihla ngemihla kunokunciphisa kakhulu ukudakumba, njengoko ivithamin E inokugcina i-neurotransmitters engqondweni isempilweni. IVithamin E inokufumaneka ngokutya amandongomane, ihazelnuts, intlanzi, ioyile yentlanzi, imbewu kajongilanga, imifuno enamagqabi, iialmondi, kunye neoyile yekhokhonathi.

Vitamin B9

I-Vitamin B9 ikwabizwa ngokuba yi-folic acid kwaye iza nenani leenzuzo zempilo. I-Folic acid ikwasisondlo esibalulekileyo ekunyangeni ukudakumba, njengoko inokuphucula amanqanaba e-serotonin kunye ne-dopamine engqondweni, inciphise iimpawu zokudakumba. Umthamo owaneleyo we-vitamin B9 unokuyonwabela ngokubandakanya ukutya okwaneleyo kweelentile, iimbotyi, ii-peas, i-avocados, isipinashi, i-okra kunye neziqhamo ze-citrus ekudleni.

Uqhubana njani nomntu ongakuhoyiyo ngobukrelekrele?

http://عادات وتقاليد شعوب العالم في الزواج