Ho fumana livithamine le liminerale tse lekaneng ho bohlokoa bakeng sa bophelo bo botle.
Ha u latela lijo tse nang le lik'halori tse tlaase, li etsa hore ho be le khaello ea limatlafatsi, li matlafatsa metabolism 'me li ka eketsa boima ba' mele ka mafolofolo.
"Lipilisi tsa vithamine tse fokotsang boima ba 'mele ke life", "li-supplement tsa ho theola boima ba' mele ke life", "ke livithamine life tse sebelisoang ha u ntse u ja", "livithamine tsa tahlehelo ke life" U tla fumana likarabo tsa lipotso tse atisang ho botsoa tse kang:
Li-Supplement tsa Vithamine le Liminerale li Thusa Joang ka Ho Theola 'Mele?
Kamoo ho bonahalang kateng, ho na le equation e bonolo ea ho theola boima ba 'mele - ja lik'hilojule tse fokolang le ho chesa ho feta. Empa ka har’a ’mele ho na le li-enzyme tse makholo-kholo, tšebetso le lisele tse sebetsang li sa khaotse ho boloka metabolism, tšilo ea lijo, ho monya, ho ntša mantle le mesebetsi e meng ea ’mele e sebetsa. Ho feta moo, mesebetsi ena e tšehetsoa ke micronutrients - livithamine le liminerale hammoho.
Livithamini B2, B3 le C lia hlokahala bakeng sa ho senyeha ha mafura, 'me karabelo ea metabolism e hloka liminerale tse kang magnesium.
Ka hona, ka ho sebetsa e le cofactor ho karabelo e itseng ea enzymatic 'meleng, livithamini le liminerale li phetha karolo ea bohlokoa ho thusa ho theola boima ba' mele.
Le hoja re ka finyella litlhoko tsa rona tsa vithamine le diminerale ho tsoa lijong, khaello ea livithamine le liminerale e ka 'na ea etsahala' meleng ka lebaka la maemo a kang ho leka ho theola boima ba 'mele ka ho lebisa tlhokomelo ho sehlopha se le seng sa lijo kapa ho etsa lijo tse nang le lik'halori tse tlaase. Tabeng ena, ka tumello ea ngaka, re ka leka ho finyella litlhoko tsa rona tsa vithamine le diminerale ka li-supplement.
Ho Thusa ho Theola boima ba 'mele livithamini
Vithamine B12
Vithamine B12 E thusa ho potlakisa metabolism le ho khothalletsa tahlehelo ea boima ba 'mele. Ho feta moo, 'mele o hloka vithamine B12 ho matlafatsa ts'ebetso ea methapo le lisele tsa mali le ho hlahisa DNA.
Vithamine B12 e boetse e phetha karolo ea hore na 'mele o sebelisa lik'hilojule joang.
E tšehetsa tlhahiso ea matla ka ho thusa 'mele ho fetola lijo ho ba matla.Matla a eketsehileng a tla fana ka taolo ea boima bo botle le bo sireletsehileng le khothatso.
Mehloli ea tlhaho ea vithamine B12 e kenyelletsa li-oyster, sebete sa nama ea khomo, mackerel, crab, nama ea khomo, lebese la skim, chisi le mahe.
Vithamine D
Vithamine DKe e 'ngoe ea livithamine tse molemo ka ho fetisisa bakeng sa tahlehelo ea boima ba' mele. Vithamine ena e bohlokoa haholo bakeng sa ho monya calcium le ho boloka masapo a le matla.
Ho phaella moo, liphuputso tse ngata li bontšitse hore vithamine D e ka fokotsa boima ba 'mele haholo.
Mehloli ea vithamine D e kenyelletsa litlhapi tse kang herring, sardine le tuna. Empa mohloli o molemo ka ho fetisisa ke khanya ea letsatsi.
Vithamine D, hammoho le k'halsiamo, e ka eketsa tahlehelo ea boima ba 'mele ho basali. E thusa ho hlahisa leptin, e leng sesupo sa boko.
Leha ho le joalo, e-ba hlokolosi ha u sebelisa li-supplement 'me kamehla u fumane tumello ea ngaka. Hobane tšebeliso e mpe le tšebeliso e feteletseng e ka baka chefo.
Omega 3 Fatty Acid
Ho eketsa tšebeliso ea litlhapi ha u ntse u ja lijo e tla ba leano la bohlokoa bakeng sa tahlehelo ea mafura. Omega 3 fatty acidHo ja lijo tse nang le limatlafatsi tse ngata ho thusa ho laola lera la lisele tsa boko hammoho le ho hoama ha mali.
Cauliflower, shrimp, flaxseed, soya, salmon, sardines, walnuts le limela tsa Brussels ke mehloli e metle ea omega 3 fatty acids.
Kolin
Kolin, E tšoana le Vitamin B mme e thusa ho sila mafura kapele. E boetse e thibela ho koala ha mafura ka har'a sebete.
Koline thusa metabolism ea mafura; Ka hona, ho bohlokoa haholo bakeng sa tahlehelo ea boima ba 'mele. Haeba boemo ba hau ba choline bo le tlase, mafura a atisa ho bolokoa sebeteng.
Ho theola boima ba 'mele le ho qoba sebete se mafura, ho hlokahala hore u eketse lijo tsa choline. Mehloli e molemohali ea limatlafatsi tsena e kenyelletsa meroho ea collard, nama ea khomo, salmon, cod, tuna, turkey, khoho, mahe le shrimp.
E boetse e sebelisoa ho eketsa matla le ho imolla mokhathala nakong ea koetliso e matla kapa lipapali.
iodine litareng e
Ho theola boima ba 'mele ka katleho iodineKe e 'ngoe ea liminerale tsa bohlokoa hobane e susumetsa hormone ea qoqotho hape e ka theha metabolism e potlakileng le e phetseng hantle.
Mehloli e metle ea iodine ke: hMahe a phehiloeng ka thata, tuna, linaoa, sefuba sa turkey, shrimp, lebese, litapole tse halikiloeng, letsoai le iodized, cod, litlama tse omisitsoeng tsa leoatleng.
Ntle le ho fokotsa bohloko ba tlala, chromium e boetse e thusa ho sebetsana le lik'habohaedreite. Liphuputso tse ngata li bolela hore chromium e potlakisa mokhoa oa ho theola boima ba 'mele ha o ntse o ja.
U ka fumana chromium e eketsehileng ka ho eketsa tšebeliso ea hau ea pepere e ntšo, lettuce, tamati, linaoa tse tala, oats, harese le broccoli.
Vithamine ea C
Vithamine ea C Hape ke e 'ngoe ea livithamine tse molemo ka ho fetisisa bakeng sa tahlehelo ea boima ba' mele. E thusa 'mele ho fetolela glucose ho ba matla le ho emisa polokelo ea eona' meleng.
Ho theola boima ba 'mele ka potlako, o hloka ho eketsa ho noa vithamine ena.
Ho ja litholoana tsa citrus joalo ka grapefruit, kiwi le lamunu ho ka thusa ho leka-lekanya pH ea kahare, ho matlafatsa ts'ebetso ea metabolic le ho itšireletsa mafung, ho boloka masapo a phetse hantle le ho tlosa chefo.
Haeba u sa khone ho fumana vithamine C e lekaneng lijong tsa tlhaho, u lokela ho nka tlatsetso ea vithamine C.
Vithamine E
Vithamine ena e bohlokoa bakeng sa ho boloka 'mele o phetse hantle. Vithamine E, e u lumella ho fumana katleho e eketsehileng ho tsoa lenaneong la hau la boikoetliso.
Ha e folise mesifa ea hau feela empa hape e u thusa ho ba le matla a mangata.
Mehloli e felletseng ea lijo bakeng sa vithamine E ke lijo tse kang oli ea mohloaare, linate, peo ea soneblomo, li-avocado, kokoana-hloko ea koro le spinach.
k'halsiamo
Ba nang le vegan kapa lactose ba sa mamelle kapa ba sa rate lihlahisoa tsa lebese ba ka etsahala khaello ea calcium e ka nna ya phela.
Calcium e bohlokoa bakeng sa kholo le matla a masapo. Hape ke ntlha ea bohlokoa ho thusa ho theola boima ba 'mele.
Ha k’halsiamo e eketsehileng e khomaretsoe liseleng tse mafura, e ngata ea eona e sebelisoa ho chesa mafura ho hlahisa matla. Ho phaella moo, khalsiamo e lekaneng 'meleng e thusa ho ikutloa u tletse nako e telele.
Li-vithamine tsa B
Li-vithamine tsa B li bohlokoa haholo ts'ebetsong ea ho theola boima ba 'mele. Livithamini B1, B2, B3, B5, B6, B9, B7 le B12 li thusa ho sila lik'habohaedreite, mafura le liprotheine.
Li-vithamine tsa B li kenyelletsa mahe, nama, lebese, libanana, lentile, linaoa, joalo-joalo. U ka fumana lijo tse kang Ka hona, li-vegans le batho ba jang meroho ba tla hloka ho nka li-supplement tsa vithamine B ho fumana livithamine tsena hantle.
magnesium
magnesiume sebetsa e le cofactor bakeng sa karabelo ea enzymatic e fetang 300 'meleng. Ntle le ho ameha ka ho toba ho lahleheloa ke mafura ka ho qala metabolism, e boetse e thusa ho matlafatsa masapo, ho laola tsoekere ea mali le khatello ea mali, le ho ntlafatsa mosebetsi oa boko.
Mehloli ea lijo tsa tlhaho tsa magnesium ke linate, meroho e makhasi a botala bo lefifi le linaoa.
Demir
DemirKe diminerale ea bohlokoa bakeng sa tahlehelo ea boima ba 'mele. Khaello ea eona ha e bake phokolo ea mali feela, empa hape e fokotsa tlhahiso ea hemoglobin.
Hemoglobin e thusa ho tsamaisa oksijene ho tloha matšoafong ho ea liseleng tsohle tsa 'mele. Ha lisele li haelloa ke oksijene, mesebetsi eohle ea senyeha 'me u lula u ikutloa u khathetse ebile u le botsoa.
Lijo tse nang le tšepe e ngata; ke mehloli ea liphoofolo le meroho, e kang nama, tlhapi, likhoho, linaoa le meroho. Hape hoa hlokahala ho nka vithamine C, phytates le calcium ho etsa bonnete ba hore tšepe e kenngoa hantle.
zinki
zinkiKe diminerale ea bohlokoa e thusang ho folisa maqeba, e haha protheine, e thusa ho matlafatsa tšilo ea lijo le ho matlafatsa sesole sa 'mele.
Hobane ke diminerale ea bohlokoa, u lokela ho e fumana mehloling ea lijo tse kang likhoho, nama e khubelu, lijo-thollo tse felletseng, oyster.
Haeba ho se joalo, ho ka 'na ha hlokahala hore u sebelise lisebelisoa tsa zinki ho thusa' mele ho sebetsa hantle le ho theola boima ba 'mele kapele le ka mokhoa o sireletsehileng.
Ho nka li-supplement tsa vithamine le diminerale ha ho thuse feela ho theola boima ba 'mele, empa hape ho u thusa hore u ikutloe u le mafolofolo le ho ntlafatsa bophelo ba hau.
Molao oa motheo mona ke ho fumana livithamine le liminerale tse hlokahalang haholo-holo mehloling ea tlhaho, e leng lijo. Haeba u sa khone ho e reka ka lijo, u ka sebelisa li-supplement tsa vithamine le liminerale ka keletso ea ngaka.
