Ronga chimwe nechimwe chezvinhu zvinotevera semavhitamini anonyungudika mumvura uye mavhitamini anonyungudika mumafuta uye zvokudya zvipi zvinouya pasi pazvo?
Kuronga chimwe nechimwe chezvinhu zvinotevera semavhitamini anonyungudika mumvura uye mavhitamini anonyungudika mumafuta:  tisati tapinda mune izvo isu tichatanga kuziva nezvavo nenzira yakadzama  mavitamini anonyungudika mumvura: zvinonyunguduka mumvura uye zvinopinda nyore nyore muropa. Hazvichengetwi mumuviri kwenguva refu uye chero huwandu hwakawandisa hunobudiswa mumuti, izvo zvinoreva kuti kudya nguva dzose kunodiwa kuti urambe uine huwandu hwakakwana.  Mavitamini anonyungudika mumvura anosanganisira:  Vitamin C: chinhu chinodzvinyirira chinobatsira kudzivirira masero kuti asakuvadzwa uye chinotsigira mashandiro omuviri. Inoitawo basa pakugadzirwa kwecollagen uye inobatsira muviri kupinza simbi muzvokudya zvinogadzirwa nemiti.  Mavitamini B: Kune mavitamini B masere, kusanganisira thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), uye cobalamin (B12). Mavitamini B anoita basa rinokosha pakuchinja-chinja kwesimba, kugadzirwa kwemasero matsvuku eropa, kushanda kunoita uropi, uye kuchengetedza ganda, bvudzi, uye maziso zvakanaka.  Mafuta-anogadziriswa mavhitamini:  zvinonyungudika mumafuta uye zvinopedzwa nemafuta ari muzvokudya mudumbu duku. Mavitamini aya anochengetwa muchiropa uye munyama ine mafuta kwenguva yakareba, uye uwandu hunopfuura hunogona kuunganidzwa uye hunogona kukonzera chepfu. Mavitamini anogadziriswa mumafuta anosanganisira:  Vitamin A: inokosha pakuona, utano hweganda, uye mashandiro anoita muviri kuzvidzivirira. Inokoshawo pakukura uye kukura kwemapfupa nemeno.  Vitamin D: inokosha nokuda kwoutano hwemapfupa sezvo ichibetsera muviri kupinza calcium. Inobatsirawo pakuita kuti muviri usadzivirirwe uye inogona kubatsirawo pane zvimwe zvinhu zvakadai sokuderedza mikana yokubatwa nemamwe marudzi ekenza uye zvirwere zvinokonzerwa nemishonga inodzivirira zvirwere.  Vitamini E: chinhu chinodzvinyirira chinobatsira kudzivirira masero kuti asakuvadzwa uye chinotsigira mashandiro anoita muviri kuzvidzivirira pazvirwere. Inogonawo kuva nebasa mukuderedza ngozi yechirwere chomwoyo.  Vitamini K: inokosha pakuita kuti ropa rigwinyire uye kuti mapfupa ave noutano. Inoitawo basa rokugadzirisa uwandu hwecalcium mumuviri.  Zvokudya zvinouya pasi pamavhitamini anogadziriswa mumvura:  Vitamini A: inowanikwa muchiropa, mafuta ehove, mazai, mukaka, chizi, uye miriwo yakasvibira yemashizha yakadai sesipinashi nekekeji.  Vitamin D: inowanikwa muhove dzine mafuta akadai sesalmon, mackerel, uye tuna, pamwe chete nemazai egungu uye zvokudya zvakanyatsogadzirwa zvakadai semukaka, muto wemaranjisi, uye zviyo.  Vitamini E: inowanikwa munzungu nembeu dzakadai semamondi, mbeu dzesunflower, uye hazelnuts, pamwe chete nemafuta emiriwo akadai semafuta egorosi, mafuta esunflower, uye mafuta esafflower.  Vitamini K: inowanikwa mumiriwo yakasvibirira yakaita sesipinachi, kale, uye collard greens, pamwe chete nemiriwo inonzi cruciferous yakaita sebroccoli neBrussels sprouts, nemafuta emiriwo akaita semafuta e soybean nemafuta e canola.  Zvokudya zvinouya pasi pevitamini zvinonyungudika mumafuta: Vitamin C: inowanikwa muzvibereko zvinonzi citrus zvakadai semaranjisi, mazambiringa, uye maremoni, pamwe chete neikiwi, mastrawberry, mhiripiri, broccoli, uye sipinashi.  Thiamin (B1): inowanikwa muzviyo zvose zvakadai semupunga mutsvuku, chingwa chegorosi rose, uye oats, pamwe chete nenyama yenguruve, magaka, uye nzungu.  Riboflavin (B2): inowanikwa muzvigadzirwa zvemukaka zvakadai semukaka uye yogati, pamwe nemazai, nyama, miriwo ine mashizha manyoro, uye zviyo zvizere.  Niacin (B3): inowanikwa munyama, huku, hove, zviyo zvizere, uye miriwo.  Pantothenic acid (B5): inowanikwa munyama, huku, hove, zviyo zvizere, uye miriwo.  Pyridoxine (B6): inowanikwa munyama, huku, hove, mabhanana, zviyo zvizere, uye miriwo.  Biotin (B7): inowanikwa muzai, chiropa, nzungu, uye mbeu.  Folate (B9): inowanikwa mumiriwo yakasvibirira, miriwo, michero yemichero, uye zviyo zvine simba nezvirimwa.  Cobalamin (B12): inowanikwa muzvigadzirwa zvinobva kumhuka zvakadai senyama, huku, hove, mazai, uye mukaka.