Hlukanisa ngamunye walokhu okulandelayo njengamavithamini ancibilika emanzini namavithamini ancibilika emafutheni futhi yikuphi ukudla okuwela ngaphansi kwawo?
Ukuhlukanisa ngayinye yalezi zinto ezilandelayo njengamavithamini ancibilikiswa emanzini namavithamini ancibilikiswa emafutheni:  ngaphambi kokungena kulokho sizoqala sazi ngabo ngendlela eningiliziwe  amavithamini ancibilika emanzini: zixubana namanzi futhi zingena kalula egazini. Azigcinwa emzimbeni isikhathi eside futhi noma yiziphi izilinganiso ezeqile zixoshwa ngomchamo, okusho ukuthi kudingeka ukudla njalo ukuze kugcinwe amazinga afanele.  Amavithamini ancibilika emanzini ahlanganisa:  UVitamin C: i-antioxidant esiza ukuvikela amangqamuzana ekulimaleni futhi isekele ukusebenza kwamasosha omzimba. Ibuye ibe nengxenye ekwakhekeni kwe-collagen futhi isize umzimba ukuba umunce insimbi ekudleni okutholakala ezitshalweni.  Amavithamini A: Kunamavithamini A ayisishiyagalombili, kuhlanganise ne - thiamin (B1), i - riboflavin (B2), i - niacin (B3), i - pantothenic acid (B5), i - pyridoxine (B6), i - biotin (B7), i - folate (B9), ne - cobalamin (B12). Amavithamini e-B anendima ebalulekile ekushintsheni kwamandla emzimbeni, ekwakhekeni kwamangqamuzana abomvu egazi, ekusebenzeni kobuchopho nasekulondolozeni isikhumba, izinwele nokubona okunempilo.  Amavithamini ancibilikiswa ngamafutha:  zixazululeka emafutheni futhi zimuncwa ngamafutha ekudleni emathunjini amancane. Lamavithamini agcinwa esibindini nasezicutshini ezinamafutha isikhathi eside, futhi amanani amaningi angase aqoqane futhi abangele ubuthi. Amavithamini ancibilikiswa ngamafutha ahlanganisa:  Uvithamini A: ubalulekile ekuboneni, enhlalakahleni yesikhumba nasekusebenzeni kwamasosha omzimba. Kubalulekile nasekukhuleni kwamathambo namazinyo.  Uvithamini D: ubalulekile empilweni yamathambo ngoba usiza umzimba ukuba umunce i-calcium. Iphinde idlale indima ekusebenzeni kwamasosha omzimba futhi ingase ibe nezinye izinzuzo zezempilo njengokunciphisa ingozi yezinhlobo ezithile zomdlavuza nezifo ezibangelwa amasosha omzimba.  UVitamin E: i-antioxidant esiza ukuvikela amangqamuzana ekulimaleni futhi isekele ukusebenza kwamasosha omzimba. Kungase futhi kube nendima ekunciphiseni ingozi yesifo senhliziyo.  Uvithamini K: ubalulekile ekwakhekeni kwegazi nasempilweni yamathambo. Iphinde ibe nendima ekulawuleni amazinga e-calcium emzimbeni.  Ukudla okuyingxenye yamavithamini ancibilika emanzini:  UVitamin A: utholakala esibindini, emafutheni ezinhlanzi, emaqanda, ubisi, ushizi, nemifino enamaqabunga aluhlaza amnyama njengesipinashi neklabishi.  UVitamin D: utholakala ezinhlanzini ezinamafutha ezinjenge-salmon, i-mackerel, ne-tuna, kanye nakumaqanda kanye nokudla okunezakhamzimba ezinjengobisi, ujusi wewolintshi nokusanhlamvu.  UVitamin E: utholakala ezinhlamvwini nasezinhlanyelweni ezinjengama-alimondi, imbewu ye-sunflower, nama-hazelnut, kanye namafutha emifino anjengamafutha ezinhlamvu zikakolweni, amafutha e-sunflower namafutha e-safflower.  UVitamin K: utholakala emifino enamaqabunga aluhlaza njenge-spinach, ikhabe, nama-collard greens, kanye nemifino enamaqabunga aluhlaza njenge-broccoli nama-Brussels sprouts, namafutha emifino njengamafutha e-soybean namafutha e-canola.  Ukudla okuyingxenye yamavithamini ancibilikiswa ngamafutha: UVitamin C: utholakala ezithelweni ezinjenge - orange, i - grapefruit, nolamula, kanye ne - kiwi, ama - strawberry, i - bell pepper, i - broccoli nesipinashi.  I-thiamin (B1): itholakala okusanhlamvu okuphelele okufana nelayisi elinsundu, isinkwa sikakolweni, no-oat, kanye nenyama yengulube, imifino namantongomane.  I-Riboflavin (B2): itholakala emikhiqizweni yobisi njengobisi neyogathi, kanye namaqanda, inyama, imifino eluhlaza, nokusanhlamvu okugcwele.  I-Niacin (B3): itholakala enyameni, ezinkukhu, ezinhlanzini, okusanhlamvu okuphelele, nasemagobolondweni.  I-Pantothenic acid (B5): itholakala enyameni, ezinkukhu, enhlanzini, okusanhlamvu okugcwele, nasezinhlamvwini.  I-Pyridoxine (B6): itholakala enyameni, ezinkukhu, enhlanzini, ebhananeni, okusanhlamvu okugcwele, nasemagobolondweni.  I-Biotin (B7): itholakala ezitsheni zeqanda, esibindini, amantongomane, kanye nembewu.  I-Folate (B9): itholakala emifino enamaqabunga aluhlaza, okusanhlamvu, izithelo ezisawolintshi, nokusanhlamvu okunezakhamzimba nokusanhlamvu.  I-cobalamin (B12): itholakala emikhiqizweni yezilwane njengenyama, izinkukhu, inhlanzi, amaqanda nemikhiqizo yobisi.