Lefatšeng la kajeno, batho ba ntse ba pepesehetse maloetse a fapa-fapaneng le ho fokotseha ha matla ka nako e sa lekanyetsoang, ba leka ho tsamaea le linako, ba tsamaea motseng oa motse o moholo.
Ho hloka boroko le phomolo, ho imeloa kelellong le khatello ea phepo e nepahetseng ke sesosa sa moriri o tetemang, lipekere, ho senyeha ha letlalo le ho ba teng ka nako e sa lekanyetsoang ho mafu a likokoana-hloko.
Hona joale u ka khona ho tlosa tsohle tsena ka ho qala ho shebella bophelo bo botle ba hao, ho o fa metsotso e seng mekae feela ho feta tloaelo. Ho na le lenane lohle la livithamine bakeng sa matla le vivacity, ebe joale ba lokela ho kenngoa hang-hang ha ho ja.
Kahoo, tlhokomelo ea hau e hlahisoa ka livithamine tse molemo ka ho fetisisa bakeng sa matla le mehloli ea tsona:
- vithamine C - ema letheka, lierekisi tse tala, currants tse ntšo, cauliflower, fragole le litholoana tsa citrus;
- vithamine ea B - tlhapi, mahe a khōhō, linate, chisi, tranelate e bolila, chate ea cottage;
- vithamine B6- tomoso, sebete, litapole, libanana, nama ea kolobe, lehe la yolk, lihoete, k'habeche le linaoa;
- vithamine D - oli ea tlhapi, salmon, lebese, mahe a khōhō, li-orang, li-mushroom, li-soya;
- vithamine D2 - lihlahisoa tsa lebese, mahe a khoho le botoro;
- vithamine B3 - li-apricot, linate, lialmonde, nama ea nama ea nama ea nama ea nama ea likhoho;
- vithamine E - salmon, sebete, lehe yolk, lihoete, oatmeal, spinach;
- vithamine A - oli ea tlhapi , lihoete, pepere e khubelu, apricots, parsley;
- vithamine B2 - linōko, lialmonde, walnuts, linaoa, morara, poone, nama ea khomo, asparagase, tranelate e bolila;
- vithamine B12 - nama, tlhapi, mahe, lihlahisoa tsa lebese le lijo tsa leoatleng.
Haeba u se u fane ka nako e lekaneng ea ho ja, empa ka mabaka a mang u ke ke ua khona ho laola mokhoa oa lijo le li-vithamine ho tsona, ka sebele u tla thusoa ke lenane le latelang la vithamine complexes.
Tlhokomelo ea hau e fuoa vithamine tse ngata tsa matla bakeng sa matla, tse rekisoang pharmacy ka 'ngoe:
- Alphabet;
- Gerimax;
- Complivit;
- Aevit;
- Vitrum;
- Centrum;
- Duovit.