Kutsatira zakudya zoyenera ndi zipatso zambiri, masamba ndi mapuloteni ndikofunikira kuti mukhale ndi moyo wathanzi. Ngati thupi lilibe vitamini, thupi limafunikira nthawi yomweyo gulu lonse losasangalatsa. Kuzindikira zizindikiro zoyesa mavitamini ndi gawo loyamba lothana ndi vutoli.
1. Misomali ndi tsitsi
Pali zinthu zingapo zosiyanasiyana zomwe zimathandizira kuti tsitsi lathunthu ndi misomali. Chimodzi mwazomwe zimayambitsa zomwe zimayambitsa ndikusowa kwa biotin, komwe kumadziwikanso kuti Vitamini B7, yomwe imathandiza thupi kuti isinthe chakudya. Kugwiritsa ntchito mankhwala ena nthawi yayitali kumatha kuyambitsa vitamini B7 kuchepa kwa Vitamini B7.2. Ming'alu pakona ya kamwa
Kuwonongedwa kwa pakamwa kapena dera mozungulira kungakhale chizindikiritso cha kusowa kwa mavitamini. Anthu omwe akuvutika ndi zilonda zam'mlomo ya pakamwa pali zina zochulukirapo nthawi ziwiri ndi mavitamini B1 ndi B2. Ngati pali zizindikiro zofananira kapena zachilendo "mkamwa, muyenera kuyesa kuwonjezera masamba obiriwira ndi mbalame kuti mudye.
3. Kutulutsa magazi
Anthu, zakudya zomwe zimakhala ndi masamba ndi zipatso, ndizokayikitsa kuti zikuperewera kwa vitamini C, zomwe zimapangitsa kufooka kwa mano ndi chitetezo cha mthupi. Ngati mukuyenda mwamphamvu vutoli, limakhala ngati kuchuluka ndi kutaya mano.4. Masomphenya oyipa usiku
Kuperewera kwa mavitamini A adzatsitsimutse thupi lopanga ma melanin, omwe amapanga masomphenya a usiku. Vutoli litha kuthetsedwa pophatikizanso zinthu zina zokhala ndi vitamini a muzakudya, monga nsomba yamafuta ndi chiwindi.
5. Dandruff
Kuperewera kwa mavitamini B2, B3 ndi B6 kungayambitse mawonekedwe owuma pamutu, nsidze, matope, chifuwa ndi makutu. Chiyanjano pakati pa kusowa kwa mavitamini omwe tafotokozapo, koma kuphatikiza kuchuluka kwa mavitamini mpaka zakudya mpaka zakudya tsiku lililonse kungathandize kuchiritsa dandruff.
6. Kuwonongeka kwa tsitsi
Mavitamini B3 ndipo B7 ndi ofunikira pakukula kwa tsitsi pamutu. Kuchepa kwa mavitamini awa kungayambitse kufooka ndi kutaya tsitsi. Komabe, ndikofunikira kudziwa kuti zowonjezerazo zimangoyikidwa pamavuto ochulukirapo.7. Red ndi / kapena yoyera pakhungu lonse
Keratosis Plais ndi boma lomwe limakhala lofiira kapena loyera limawonekera pakhungu (ngati chikopa cha tsekwe). Chiwerengero chosakwanira cha mavitamini A ndi C angakulitse dzikolo. Chifukwa chake, kuti mupewe, muyenera kuwonjezera mazira, nsomba ndi zipatso ndi ndiwo zamasamba.
8. Matenda a Vilis-Eccoma
Matenda a Willis Ecboma ndi mkhalidwe womwe wodwalayo amakumana ndi malingaliro osasangalatsa m'miyendo, ndikupangitsa kuti chidwi chachikulu chiziwalimbikitsa. Izi zimayamba chifukwa cha zovuta za chitsulo m'thupi, koma kugwiritsa ntchito vitamini C kungathandizenso pa matendawa.9. kuthamanga kwa magazi
Kuthamanga kwa magazi kumatha kuchitika chifukwa cha zovuta za vitamini D. Akuluakulu amafunikira mafilimu a mavitamini apadziko lonse lapansi. Magwero abwino kwambiri a vitamini D ndi nsomba, nsomba, ng'ombe zang'ombe ndi mazira mazira.
10. kuthamanga kwa magazi
Kuperewera kwa vitamini D kumayambitsa kuthamanga kwa magazi, koma kusowa kwa vitamini B12 kumabweretsa zotsatira zake. Kuperewera kwa vitamini B12 kumatha kuyambitsa kufooka kwa minofu komanso kusowa kwa chikhodzodzo pa chikhodzodzo. Ngati munthu ali ndi vuto lochepa chifukwa cha kuchepa kwa vitamini B12, ndikofunikira kuwonjezera kuchuluka kwa ng'ombe, mkaka ndi mazira.11. Kusaka Kwambiri
Kulimbikitsidwa Kukhala chizindikiro kuti thupi limafunikira Vitamini D. Ntchito yofala kwambiri, osati yakuthupi, monga mpando wamakompyuta, zimatha kuwoneka ngati madontho ang'onoang'ono a thukuta pamphumi pamphumi pamphumi.
12. Kutopa
Kugona kwambiri masana, ngakhale kuti usiku uliwonse amagona maola opitilira 8, zitha kuwonetsa kuti thupi limasowa mavitamini B12. Izi zikutsimikizira kuti maselo amwazi samalekerera mpweya wokwanira mthupi, ndipo kugona kwako kumawonekera.13. Mafupa osalimba
Minyewa yambiri imasiya kukhala ndi zaka pafupifupi 30, motero ndikofunikira kusunga ma calcium komanso mavitamini ofunikira kuti mafupa akhale olimba komanso m'zaka zotsatira za moyo. Kuperewera kwa mavitamini kumatha kuwopseza kulimba kwa mafupa, ndipo ngakhale kusintha kwa malire pa china chake kumatha kubweretsa kusokonekera.
14. Kukhumudwa
Vitamini D imagwira ntchito yofunika kwambiri popereka ubongo wabwino wofunikira kuti akwaniritsenso ntchito zovuta kwambiri. Ndi kuchuluka kosakwanira kwa vitamini D kumangokhala ndi chiyembekezo chopanda chiyembekezo ngakhale ndi vuto losavuta.
15. Chidule cha minofu
Osati ndodo yokhayo ndipo anilators amathandizira pakumanga minyewa yambiri - vitamini D imachita gawo lalikulu la kukula kwa minofu. Ndipo pamene mulingo wa vitamini D Madontho, minofu imayamba "kufa", kusiya munthu pakusokoneza chifukwa chovuta kuti ngakhale masitepewo amazimitsidwa.16. Kumva kulira
Kuperewera kwa mavitamini kumachepetsa kuchuluka kwa mpweya womwe ungasamutsidwe ku maselo a magazi. Izi zimapangitsa kuti zikhale zovuta kutengera magazi ndipo zimabweretsa kutuluka kwazovuta zachilendo zokutira m'magawo osasinthika a thupi.
17. Khalidwe lachilendo
Ngati wina asiya makiyi awo mufiriji kapena mwadzidzidzi adzaiwala dzina la mwana wa mchimwene wake kapena mchimwene wake, chifukwa chake akhoza kukhala opanda mavitamini B12. Kuperewera kwa vitamini B12 kumatha kutengedwa matenda osavuta a alzheimer odwala okalamba, koma owonjezera mavitamini B12 angathandize kuchepetsa zizindikiro zotere.18. Chizungu
Chizungulire ndi chizindikiro chodziwika bwino cha kuchepa kwa mavitamini. M'milandu yothamanga kwambiri "yothamanga", anthu omwe ali ndi mavitamini aliwonse amatha kumva kuti ali ndi vuto lalikulu kwa nthawi zosayembekezereka.
19. Pinity
Vitamini B12 kuchepa kwakenso "kuwonongeka" khungu. Ngati thupi lilibe zokwanira za vitamini mu thupi, ndiye kuti maselo ofiira a m'magazi amatha kugwa mosavuta, kupatsa khungu khungu loyera.20. Osalala, chinenero chofiira
Ngati ma tubercles ang'ono (papillas) amasowa mu lilime, ndiye iyi ndi imodzi mwazizindikiro zomwe munthu amakhala ndi vuto la vitamini B12. Malingaliro opweteka kumbuyo kwa lilime ndi chizindikiro chodziwika bwino cha kuchepa kwa mavitamini. Chakudya sichitha kutaya kukoma, koma muyenera kuyesa kudya ng'ombe zambiri, nsomba ndi chimangu chapadera.