Mafu a mangata a tsoela pele ntle le ho ba le matšoao a totobetseng. Moriri le lipekere ke mofuta oa pontšo, li tla thusa ho utloisisa hore 'mele o hlōlehile. Hangata, li bontša khaello ea livithamine tse itseng. E le hore u nke khato ka nako, u se ke ua fetoa ke matšoao a latelang a ho hloka livithamine bakeng sa moriri le lipekere.
Matšoao a khaello ea livithamine bakeng sa moriri le lipekere:
- Manala: liphetoho sebopeho, 'mala, segokanyipalo, esita le sebōpeho sa manala bontša palo e sa lekaneng ea divithamini A, B, C, D, le E, hammoho le k'halsiamo le magnesium. Lipekere li ile tsa e-ba brittle, tse hlabang, tsa khaotsa ho hōla ka potlako, ’me ho e-na le ho ba pinki le ho benya, li ile tsa e-ba lerootho le tse mosehla, ’me ka linako tse ling tsa e-ba le matheba a manyenyane a masoeu? Sena ha se kamehla se arabelang ho polisi e ncha ea lipekere, hangata matšoao ana a bontša bothata ba metabolism.
- Moriri: ho omella, brittleness, dullness, likarolo tse arohaneng le ho lahleheloa ke moriri o feteletseng ke matšoao a hlakileng a khaello ea vithamine E, e hlokahalang bakeng sa tlhahiso ea keratin, karolo e ka sehloohong ea moriri le lipekere. Hape, ho haella ha livithamine ho bontšoa ke ponahalo ea moriri o moputsoa kapa dandruff likarolong tse ling tsa hlooho, ho hlohlona le ho phatloha ha liso tse nyenyane holim'a letlalo la hlooho.
Lijo tse nang le livithamine tsa bohlokoa:
- Vithamine A: sipinake, sebete sa cod, litholoana tsa citrus, sea buckthorn, broccoli, caviar e khubelu, yolk ea mahe, tranelate e boima, chisi, lihoete, sorrel, botoro;
- Vithamine B1: nama ea khomo, linaoa, tomoso, sootho le raese e hlaha, makotomane, oatmeal, lehe le lesoeu;
- Vithamine B2: chisi, oats, rye, sebete, broccoli, limela tsa koro;
- Vithamine B3: tomoso, mahe;
- Vithamine B5: tlhapi, nama ea khomo, khoho, raese, sebete, pelo, li-mushroom, tomoso, beet, cauliflower, legumes;
- Vithamine B6: cottage chisi, buckwheat, litapole, sebete sa cod, lebese, libanana, walnuts, avocado, poone, lettuce;
- Vithamine B9: tlhapi, chisi, yolk ea mahe, matsatsi, mahapu, li-mushroom, lierekisi tse tala, mokopu, lilamunu, buckwheat, lettuce, lebese, phofo e mahoashe;
- Vithamine B12: tomoso, tlhapi, nama ea khomo e mafura, herring, kelp, cottage chisi, oyster, sebete sa veal, lebese;
- Vithamine C: rosehip, kiwi, pepere e monate, litholoana tsa citrus, black currant, broccoli, meroho e tala, apricots;
- Vithamine D: lebese, lihlahisoa tsa lebese, oli ea tlhapi, botoro, parsley, yolk ea mahe;
- Vithamine E: oli ea mohloaare, lierekisi, sea buckthorn, lialmonde, pepere e monate.
Hangata, livithamini tse ka har'a lijo ha lia lekana ho etsa hore ho be le ho haella ha tsona 'meleng, kahoo hoa utloahala ho ela hloko li-complexes tsa vithamine le diminerale tse fanoang li-pharmacy.
Li-vithamine bakeng sa moriri le lipekere tse tsoang k'hemisteng:
Bonolo ba litokisetso tse lokiselitsoeng ke hore ho khethoa ha bona livithamine le liminerale ho nahanela litlhoko tsa letsatsi le letsatsi tsa 'mele, tse leka-lekaneng le tse reretsoeng ho rarolla mathata a rarahaneng. Ntle le moo, ho phaella ho livithamini tse 'maloa bakeng sa moriri, liminerale tse kang selenium, zinki, magnesium lia hlokahala,' me khalsiamo ke ea bohlokoa bakeng sa lipekere. Ka letsatsi, 'mele o lokela ho fumana:
- Vithamine A: 1.5-2.5 mg.
- Vithamine B1: 1.3-1.7 mg.
- Vithamine B2: 1.9-2.5 mg.
- Vithamine B6: 1.5-2.3 mg.
- Vithamine B12: 0.005-0.008 mg.
- Vithamine C: 60-85 mg.
- Vithamine D: 0.025 mg
- Vithamine E: 2-6 mg.
Ka lebaka la lipalo tsena, o hloka ho ithuta ka hloko sebopeho sa sehlahisoa, hobane bongata ba livithamine bo ka baka kotsi e ts'oanang le khaello ea bona. Hopola hore matšoao a khaello ea livithamine bakeng sa moriri le lipekere a ka hlaha ka mor'a le nakong ea tšebeliso ea lijo tse ling bakeng sa ho theola boima ba 'mele, kahoo mamela ka hloko matšoao ao' mele o fanang ka 'ona' me u phele hantle.