Chii chinonzi Mineral-Rich Foods?

Zvicherwa zvinhu zvakakosha zvehupenyu, zvinowanikwa pasi uye muchikafu. Semuenzaniso, zvicherwa zvinodikanwa pakushanda kwemoyo nehuropi, pamwe nekugadzirwa kwemahomoni nema enzymes.

zvicherwa, Inowanikwa mune zvakasiyana-siyana zvekudya, asi zvimwe zvekudya zvine zvakawanda zveizvi zvakakosha zvekudya. Hezvino zvikafu zvakapfuma muzvicherwa…

Ndezvipi Zvikafu Zvine Mineral?

Nzungu nemhodzi 

• Nzungu nembeu, kunyanya magnesium, zinc, manganese, mhangura, selenium uye yakawanda phosphorus.
• Dzimwe nzungu nemhodzi zvinomira pazvicherwa zvadzo. Semuenzaniso, imwe Brazil nut inopa 174% yezvaunoda zuva nezuva selenium, nepo 28 magiramu emhodzi yenhanga inopa 40% yezvido zvako zvemagesium zuva nezuva.

hove

• Sezvakaita oyster uye mussels hove Inowanikwa kune zvicherwa uye inopa selenium, zinc, mhangura uye iron.
• Zinc chinhu chinovaka muviri chakakosha pakushanda kwemuviri, kugadzirwa kweDNA, kupatsanurwa kwemasero, uye kugadzirwa kweprotein. Shellfish inzvimbo yakanyanyisa ye zinc.

cruciferous 

• Koliflower, broccoli, chard uye Brussels inomera Kudya miriwo yecruciferous senge cruciferous miriwo inopa akawanda mabhenefiti, senge njodzi yakaderedzwa yezvirwere zvisingaperi.
• Aya mabhenefiti ane hukama zvakananga nehuwandu hwekudya kwemiriwo iyi, pamwe chete neayo inoshamisa mineral concentration.
• Broccoli, Kabheji uye watercress Cruciferous miriwo senge cruciferous miriwo inopa cellular basa, kugadzirwa kweDNA, detoxification uye synthesis ye glutathione (sarufa), ine simba antioxidant inogadzirwa nemuviri.
• Pamusoro pesarufa, miriwo yecruciferous ndiyo yakanaka sosi yezvimwe zvicherwa zvakawanda senge magnesium, potassium, manganese uye calcium.

offal

• Kunyangwe isingazivikanwe semapuroteni masosi sehuku nenyama tsvuku, offalIzvo zviri pakati pezvokudya zvine high mineral density zvatinogona kudya.
• Semuenzaniso, chidimbu chemombe (85 gramu) inosangana nezvinodiwa zvezuva nezuva zvemhangura uye inopa 55%, 41%, 31% uye 33% yezvinodiwa zvezuva nezuva zve selenium, zinc, iron uye phosphorus, maererano.
• Mukuwedzera, offal yakapfuma muprotein uye mavhitamini akadai sevhitamini B12, vhitamini A uye folate.

zai

• zai Yakapfuma mune zvinovaka muviri uye inopa akawanda akakosha mamineral.
• Yakapfuma muvhithamini yakawanda, mafuta ane utano, antioxidants uye mapuroteni, pamwe chete nesimbi, phosphorus, zinc uye selenium.

bhinzi 

• Bhinzi chikafu chine fiber yakawanda uye mapuroteni. 
• Iyo ine zvakare calcium, magnesium, iron, phosphorus, potasium, manganese, mhangura uye zinc zvinowanikwawo.

Kakao 

• Kakao uye zvigadzirwa zvecocoa zvakanyanya kupfuma mu magnesium nemhangura.
• Magnesium inodiwa pakugadzira simba, kudzora BP, kushanda kwetsinga, kudzora shuga yeropa nezvimwe.
• Mhangura yakakosha pakukura nekukura, carbohydrate metabolism, kubatwa kwesimbi uye kuumbwa kwemasero matsvuku eropa, kuwedzera kune mamwe maitiro akakosha emuviri.

yekotapeya 

• yekotapeyaIcho chibereko chizere nemafuta ane hutano, fiber, mavitamini nemaminerari. Iyo inonyanya kupfuma mu magnesium, potasium, manganese uye mhangura.
• Potassium iminerari yakakosha pakudzora kweropa uye hutano hwemoyo. 

berry michero 

• Zvibereko zvakadai semastrawberries, blueberries, blackberries uye raspberries zvakakosha zvicherwa.
• Michero ine huwandu hwakanaka hwe potassium, magnesium uye manganese. 
• Manganese iminerari yakakosha kune akati wandei mabasa emetabolism anosanganisirwa musimba remetabolism, pamwe neiyo immune system uye nervous system basa.

Yogurt uye cheese

• Zvigadzirwa zvemukaka zvakaita seyogati uye chizi ndizvo zvinonyanya kuwanikwa zvekudya calcium. Calcium inodiwa kune hutano skeletal system, nervous system uye hutano hwemoyo.
• Kudya zvigadzirwa zvemukaka zvemhando yepamusoro zvakaita seyogati nechizi zvinopa zvicherwa zvakaita secalcium, potassium, phosphorus, zinc uye selenium.

Sardine 

• Sardines ine anenge ese mavhitamini nemamineral anodiwa nemuviri kuti ubudirire.

Spirulina

• Spirulinais a blue-green algae inotengeswa muhupfu uye inogona kuwedzerwa muzvokudya zvakadai seyoghuti uye oatmeal, pamwe chete nezvinwiwa zvakadai sesmoothies.
• Inotakurwa nemaminerari akaita sesimbi, magnesium, potassium, mhangura uye manganese. Ine zvakawanda zvinobatsira pautano.
• Spirulina inoderedza njodzi yechirwere chemoyo nekudzikisa LDL (yakaipa) cholesterol.
• Inoderedza mazinga ehuga uye zviratidzo zvekuzvimba.

Miriwo ine starchy 

• Mbatata, nhanga uye karoti Miriwo ine sitachi yakaita semupunga chena uye pasta inzira dzakanakisa dzemacarbohydrates akacheneswa senge pasta.
• Miriwo ine starchy inovaka muviri zvakanyanya uye ine fiber, antioxidants, mavhitaminzi nemamineral.
• Zvicherwa zvakaita se potassium, magnesium, manganese, calcium, iron uye mhangura zvinouya pamberi muzvokudya izvi.

michero inopisa 

• Zvibereko zveTropical, banana, mango, pineapple, passion fruit, guava semichero.
• Pamusoro pekupfuma mune antioxidants, fiber uye mavhitaminzi, michero yakawanda yekupisa ndiyo yakanakisa sosi yemaminerari akadai se potassium, manganese, mhangura uye magnesium.

miriwo yemashizha yakasvibirira  

• zvakadai sepinashi, kare, beet, arugula, endive, collard greens, watercress, uye lettuce miriwo yemashizha yakasvibirira Ndechimwe chezvokudya zvine utano.
• Iine zvicherwa zvinokurudzira hutano zvakaita se magnesium, potassium, calcium, iron, manganese uye mhangura.
• Kudya muriwo wemashizha egirinhi kunoderedza njodzi yechirwere chemoyo, mamwe magomarara, nechirwere cheshuga.