Kedu ihe bụ vitamin na mineral na-ebelata ibu?

Inweta vitamin na mineral zuru oke dị mkpa maka ahụike dị mma.

Mgbe ị na-agbaso nri nwere obere kalori, ọ na-eme ka ụkọ nri na-edozi ahụ, na-eme ka metabolism dịkwuo elu ma nwee ike ịbawanye ibu ibu.

"Gịnị bụ ọgwụ vitamin na-efunahụ ibu", "kedu ihe mgbakwunye na-ebelata ibu", "kedu ihe vitamin a na-eji mgbe a na-eri nri", "kedu ihe bụ vitamin na-ebelata ibu" Ị ga-achọta azịza nye ajụjụ ndị a na-ajụkarị dịka:

Kedu ka mgbakwunye vitamin na mineral si enyere aka na mbelata ibu?

Dị ka ọ dị, enwere nha nha dị mfe maka ịbelata ibu - rie obere kalori ma gbaa ọkụ karịa. Ma n'ime ahụ, e nwere ọtụtụ narị enzymes, mmeghachi omume, na sel ndị na-arụ ọrụ n'akwụsịghị akwụsị iji mee ka metabolism, mgbari nri, mmịnye, nsị, na ọrụ anụ ahụ ndị ọzọ na-arụ ọrụ. Ọzọkwa, ọrụ ndị a na-akwado micronutrients - vitamin na mineral ọnụ.

A na-achọ vitamin B2, B3, na C maka nkwụsị nke abụba, na mmeghachi omume metabolic chọrọ mineral dị ka magnesium.

Ya mere, site n'ime ihe dị ka onye na-akwado mmeghachi omume enzymatic kpọmkwem n'ime ahụ, vitamin na mineral na-ekere òkè dị mkpa n'inyere aka belata ibu.

Ọ bụ ezie na anyị nwere ike izute mkpa vitamin na mineral anyị site na nri, enweghị vitamin na mineral nwere ike ime n'ime ahụ n'ihi ọnọdụ ndị dị ka ịgbalị ịkwụsị ibu site n'ilekwasị anya na otu nri nri ma ọ bụ na-eme ka nri dị ala. N'okwu a, site na nkwenye nke dọkịta, anyị nwere ike ịgbalị izute vitamin na mineral anyị site na mgbakwunye. 

Na-enyere mbelata ịdị arọ vitamin

Vitamin B12

Vitamin B12 Ọ na-enyere aka mee ka metabolism dị ngwa ma na-akwalite mbelata ibu. Na mgbakwunye, ahụ chọrọ vitamin B12 iji zụlite akwara na ọrụ sel ọbara yana imepụta DNA.

Vitamin B12 na-ekerekwa òkè n'otú ahụ si eji calorie.

Ọ na-akwado mmepụta ike site n'inyere ahụ aka n'ịgbanwe nri n'ime ike. Ike ndị ọzọ ga-enye njikwa ịdị arọ dị mma ma dị mma na mkpali.

Ihe ndị sitere n'okike nke vitamin B12 gụnyere oporo, imeju ehi, mackerel, crab, beef, milk milk, cheese, na akwa.

Vitamin D

Vitamin DỌ bụ otu n'ime vitamin kacha mma maka ibu ibu. Vitamin a dị ezigbo mkpa maka nnabata calcium na ime ka ọkpụkpụ sie ike.

Na mgbakwunye, ọtụtụ nchọpụta egosila na vitamin D nwere ike ibelata ibu arọ nke ukwuu. 

Isi mmalite nke vitamin D gụnyere azụ dị ka azụ asa, sardines na tuna. Ma ebe kacha mma bụ ìhè anyanwụ.

Vitamin D, yana calcium, nwere ike ịbawanye ibu ibu na ụmụ nwanyị. Ọ na-enyere aka imepụta leptin, nke na-egosi ụbụrụ.

Agbanyeghị, kpachara anya mgbe ị na-eji mgbakwunye ma nweta nkwado dọkịta mgbe niile. N'ihi na iji n'ụzọ na-ezighị ezi na iji oke eme ihe nwere ike ịkpata nsị.

Omega 3 fatty acid

Ịba ụba oriri azụ mgbe ị na-eri nri ga-abụ atụmatụ dị mkpa maka mfu abụba. Omega 3 fatty acidIri nri nwere ihe oriri na-enyere aka ịchịkwa mkpụrụ ndụ ụbụrụ yana mkpụkọ ọbara.

Kọlịflawa, oporo, flaxseed, soybeans, salmon, sardines, walnuts na Brussels pulitere bụ ezigbo isi iyi nke omega 3 fatty acids.

Kolin

Kolin, Ọ dị ka vitamin B ma na-enyere aka metabolize abụba ngwa ngwa. Ọ na-egbochikwa ikpuchi abụba na imeju.

Kolinna-enyere aka metabolism abụba; Ya mere, ọ dị ezigbo mkpa maka ibu ibu. Ọ bụrụ na ọkwa choline gị dị ntakịrị, a na-echekwa abụba n'ime imeju.

Iji felata ma zere imeju nwere abụba, ịkwesịrị ịbawanye oriri choline gị. Ebe kacha mma na-esi enweta nri a na-agụnye elu kọlịflawa, beef, salmon, cod, tuna, toki, ọkụkọ, àkwá, na oporo.

A na-ejikwa ya na-amụba ike ma na-ebelata ike ọgwụgwụ n'oge ọzụzụ siri ike ma ọ bụ egwuregwu. 

Yodine

Iji felata nke ọma iyoỌ bụ otu n'ime mineral ndị dị mkpa n'ihi na ọ na-akpali hormone thyroid ma nwee ike ịmepụta metabolism ngwa ngwa na ahụike.

Ebe kachasị mma nke iodine bụ: hNsen siri ike sie, tuna, agwa, ara toki, oporo, mmiri ara ehi, poteto esiri esi, nnu iodized, cod, ahịhịa mmiri akpọnwụwo.

chromium

Na mgbakwunye na ibelata agụụ agụụ, chromium na-enyekwa aka ịhazi carbohydrates. Ọtụtụ ọmụmụ na-ekwu na chromium na-eme ka usoro ịbelata ibu dị ngwa ngwa mgbe ị na-eri nri.

Ị nwere ike nwetakwu chromium site n'ịbawanye oriri nke ose ojii, letus, tomato, agwa ndụ ndụ, ọka, ọka bali na brokoli.

vitamin C

vitamin C Ọ bụkwa otu n'ime vitamin kachasị mma maka ịbelata ibu. Ọ na-enyere ahụ aka ịgbanwe glucose ka ọ bụrụ ike ma kwụsị ichekwa ya n'ime ahụ.

Maka ibu ibu ngwa ngwa, ịkwesịrị ịbawanye ụba nke vitamin a.

Iri mkpụrụ osisi citrus dị ka mkpụrụ osisi grepu, kiwi, na oroma nwere ike inye aka dozie pH dị n'ime, mee ka mmeghachi omume metabolic na mgbochi, mee ka ọkpụkpụ dị mma ma wepụ nsị.

Ọ bụrụ na ịnweghị ike inweta vitamin C zuru oke site na nri eke, ị kwesịrị ị were mgbakwunye vitamin C.

Vitamin E

Vitamin a dị mkpa maka ime ka ahụ dị mma. Vitamin E, na-enye gị ohere inwekwu arụmọrụ site na mmemme mmega ahụ gị.

Ọ bụghị naanị na ọ na-agwọ uru ahụ gị kamakwa ọ na-enyekwara gị aka inwekwu ume. 

Ebe nri zuru oke maka vitamin E bụ nri dị ka mmanụ oliv, mkpụrụ osisi, mkpụrụ osisi sunflower, ube oyibo, germ ọka, na akwụkwọ nri.

calcium

Ndị nwere vegan ma ọ bụ lactose anaghị anabata ma ọ bụ ngwaahịa mmiri ara ehi enweghị mmasị ụkọ calcium nwere ike ịdị ndụ.

Calcium dị mkpa maka uto na ike ọkpụkpụ. Ọ bụkwa ihe dị mkpa na-enyere aka ịkwụsị ibu.

Mgbe a na-etinyekwu calcium na mkpụrụ ndụ abụba, a na-eji ọtụtụ n'ime ya ọkụ abụba iji mepụta ume. Na mgbakwunye, calcium zuru oke n'ime ahụ na-enyere aka inwe mmetụta zuru oke ruo ogologo oge.

Vitamin B

Vitamin B dị oke mkpa na usoro ịbelata ibu. Vitamin B1, B2, B3, B5, B6, B9, B7 na B12 na-enyere aka metabolize carbohydrates, abụba na protein.

Vitamin B gụnyere akwa, anụ, mmiri ara ehi, banana, lentil, agwa, wdg. Ị nwere ike nweta ya site na nri ndị dị ka Ya mere, ndị anaghị eri anụ na ndị anaghị eri anụ ga-achọ ịṅụ ihe mgbakwunye vitamin B iji nweta vitamin ndị a nke ọma.

magnesium

magnesiumna-arụ ọrụ dị ka onye na-akwado ihe karịrị 300 mmeghachi omume enzymatic n'ime ahụ. Na mgbakwunye na itinye aka na abụba abụba site na ịmalite metabolism, ọ na-enyekwa aka mee ka ọkpụkpụ sie ike, na-achịkwa shuga ọbara na ọbara mgbali elu, ma melite ọrụ ụbụrụ.

Isi nri sitere n'okike nke magnesium bụ mkpụrụ osisi, akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị na mkpo. 

Demir

DemirỌ bụ ihe dị mkpa ịnweta maka ibu ibu. Ọ bụghị naanị ụkọ ya na-akpata anaemia, kamakwa ọ na-ebelata njikọ hemoglobin.

Hemoglobin na-enyere aka ibuga oxygen site na ngụgụ banye n'ime sel niile dị n'ahụ. Mgbe mkpụrụ ndụ na-enweghị oxygen, ọrụ niile na-akụghasị na ike na-agwụ gị na ike ọgwụgwụ.

Nri nwere ígwè; bụ ma anụmanụ na akwụkwọ nri, dị ka anụ, azụ, anụ ọkụkọ, mkpo, na akwụkwọ nri. Ọ dịkwa mkpa iji vitamin C, phytates na calcium iji hụ na absorption nke ígwè kwesịrị ekwesị. 

Zinc

ZincỌ bụ mineral dị mkpa nke na-enyere aka ịgwọ ọnya, na-ewuli protein, na-enyere aka ike mgbaze ma na-ebuli ihe nchebe.

N'ihi na ọ bụ mineral dị mkpa, ị ga-enweta ya site na nri nri dị ka anụ ọkụkọ, anụ uhie, ọka dum, oporo.

Ọ bụrụ na ọ bụghị, ọ nwere ike ịdị mkpa iji ihe mgbakwunye zinc iji nyere ahụ aka ịrụ ọrụ nke ọma ma felata ngwa ngwa na n'enweghị nsogbu.

Inweta ihe mgbakwunye vitamin na ịnweta ọ bụghị naanị na-enyere aka na ọnwụ dị arọ, kamakwa na-enyere gị aka inwe mmetụta na-arụsi ọrụ ike ma melite ogo ndụ gị.

Iwu bụ isi ebe a bụ ịnweta vitamin na mineral ndị dị mkpa sitere na isi mmalite, ya bụ nri. Ọ bụrụ na ịnweghị ike ị nweta ya site na nri, ị nwere ike iji ihe mgbakwunye vitamin na mineral na ndụmọdụ dọkịta.