Yintoni iiVithamini kunye neeMinerali zokunciphisa umzimba?

Ukufumana iivithamini kunye neeminerali ezaneleyo kubalulekile kwimpilo entle.

Xa ulandela ukutya okunekhalori ephantsi, yenza ukusilela kwezondlo, inyusa imetabolism kwaye inokunyusa ngokusebenzayo ukwehla kobunzima.

"Ziziphi iipilisi zevithamini zokunciphisa umzimba", "zeziphi izongezelelo zokunciphisa umzimba", "zeziphi iivithamini ezisetyenziswayo xa usitya ukutya", "ziziphi iivithamini zokunciphisa umzimba" Uya kufumana iimpendulo kwimibuzo edla ngokubuzwa njenge:

Ingaba iiVithamin kunye nezongezelelo zeminerali zinceda njani ekunciphiseni ubunzima?

Kubonakala ngathi, kukho i-equation elula yokunciphisa umzimba - yidla iikhalori ezimbalwa kwaye utshise ngakumbi. Kodwa ngaphakathi emzimbeni kukho amakhulu eeenzymes, ukuphendula, kunye neeseli ezisebenza ngokungayekiyo ukugcina imetabolism, ukwetyisa, ukufunxa, ukukhupha, kunye neminye imisebenzi yomzimba isebenza. Ngaphezu koko, le misebenzi ixhaswa yi-micronutrients - iivithamini kunye neeminerali kunye.

Iivithamini B2, B3, kunye no-C ziyafuneka ekuqhekekeni kwamafutha, kwaye ukuphendulwa kwe-metabolic kufuna iiminerali ezifana ne-magnesium.

Ke ngoko, ngokusebenza njenge-cofactor kwi-reaction ethile ye-enzymatic emzimbeni, iivithamini kunye neeminerali zidlala indima ebalulekileyo ekuncedeni ukunciphisa umzimba.

Nangona sinokuhlangabezana neemfuno zethu zevithamini kunye neemaminerali ekudleni, ukungabikho kweevithamini kunye neemaminerali kunokwenzeka emzimbeni ngenxa yeemeko ezifana nokuzama ukunciphisa umzimba ngokugxila kwiqela elilodwa lokutya okanye ukwenza ukutya okuphantsi kweekhalori. Kule meko, ngemvume kagqirha, sinokuzama ukuhlangabezana neemfuno zethu zevithamini kunye neemaminerali ngokusebenzisa izongezo. 

Ukunceda Ukunciphisa Ubunzima iivithamini

Vitamin B12

Vitamin B12 Inceda ukukhawuleza imetabolism kwaye ikhuthaza ukunciphisa umzimba. Ukongeza, umzimba udinga i-vitamin B12 ukondla imithambo-luvo kunye nokusebenza kweeseli zegazi kunye nokuvelisa iDNA.

I-Vitamin B12 nayo idlala indima kwindlela umzimba osebenzisa ngayo iikhalori.

Ixhasa ukuveliswa kwamandla ngokunceda umzimba ekuguquleni ukutya kube ngamandla. Amandla amaninzi aya kubonelela ngolawulo olunempilo nolukhuselekileyo lobunzima kunye nokukhuthaza.

Imithombo yendalo ye-vitamin B12 ibandakanya i-oyster, isibindi senkomo, i-mackerel, i-crab, inyama yenkomo, ubisi oluncibilikisiweyo, ushizi kunye namaqanda.

Ivithamin D

Ivithamin DNgenye yeevithamini ezilungileyo kakhulu zokunciphisa umzimba. Le vithamin ibaluleke kakhulu ekufunxeni i-calcium kunye nokugcina amathambo omelele.

Ukongezelela, uphando oluninzi lubonise ukuba i-vitamin D inokunciphisa kakhulu ubunzima. 

Imithombo ye-vitamin D iquka iintlanzi ezifana ne-herring, i-sardines kunye ne-tuna. Kodwa owona mthombo ubalaseleyo kukukhanya kwelanga.

I-Vitamin D, kunye ne-calcium, inokunyusa ukulahleka kwesisindo kubasetyhini. Inceda ukuvelisa i<em>leptin, ebonisa ubuchopho.

Nangona kunjalo, lumka xa usebenzisa izongezo kwaye usoloko ufumana imvume kagqirha. Ngenxa yokuba ukusetyenziswa kakubi kunye nokusetyenziswa ngokugqithiseleyo kunokubangela ubuthi.

Omega 3 Fatty Acid

Ukwandisa ukusetyenziswa kweentlanzi ngelixa ukutya kuya kuba sisicwangciso esibalulekileyo sokulahlekelwa kwamafutha. Omega 3 fatty acidUkutya ukutya okutyebileyo ngezondlo kunceda ukulawula inwebu zeeseli zengqondo kunye nokujika kwegazi.

I-Cauliflower, i-shrimp, i-flaxseed, i-soya, i-salmon, i-sardines, i-walnuts kunye ne-Brussels sprouts ziyimithombo emihle ye-omega 3 fatty acids.

Kolin

Kolin, Iyafana neVithamin B kwaye inceda ukugaya amanqatha ngokukhawuleza. Ikwanqanda ukuvaleka kwamafutha esibindini.

Kolininceda i-fat metabolism; Ngoko ke, kubaluleke kakhulu ekulahlekeni kwesisindo. Ukuba inqanaba lakho le-choline liphantsi, amanqatha athambekele ekubeni agcinwe esibindi.

Ukunciphisa umzimba kwaye ugweme isibindi esinamafutha, kufuneka ukwandise ukutya kwakho kwe-choline. Imithombo engcono kakhulu yesi sondlo ibandakanya imifuno ye-collard, inyama yenkomo, i-salmon, i-cod, ityhuna, i-turkey, inkukhu, amaqanda kunye ne-shrimp.

Ikwasetyenziselwa ukunyusa amandla kunye nokunciphisa ukukhathala ngexesha loqeqesho olunzulu okanye imidlalo. 

Iodine

Ukunciphisa umzimba ngempumelelo iodineYenye yeeminerali eziyimfuneko kuba ivuselela ihomoni yegilo kwaye inokudala imetabolism ekhawulezayo nenempilo.

Imithombo engcono kakhulu ye-iodine yile: hAmaqanda abilisiwe, ityhuna, iimbotyi, isifuba se-turkey, i-shrimp, ubisi, iitapile ezibhakiweyo, ityuwa ene-iodized, i-cod, i-seaweed eyomileyo.

chromium

Ukongeza ekunciphiseni indlala, ichromium ikwanceda ekuqhubeni iicarbohydrates. Izifundo ezininzi zithi ichromium ikhawulezisa inkqubo yokuncipha kobunzima ngelixa isitya.

Unokufumana i-chromium eninzi ngokunyusa ukusetyenziswa kwakho kwepepile emnyama, i-lettuce, iitumato, iimbotyi eziluhlaza, i-oats, ibhali kunye ne-broccoli.

Ivithamin C

Ivithamin C Kwakhona enye yeevithamini ezilungileyo kakhulu zokunciphisa umzimba. Inceda umzimba ukuguqula i-glucose ibe amandla kwaye iyeke ukugcinwa kwayo emzimbeni.

Ukunciphisa umzimba ngokukhawuleza, kufuneka ukwandise ukuthatha kwakho le vitamin.

Ukusebenzisa iziqhamo ze-citrus ezifana ne-grapefruit, i-kiwi, kunye ne-orenji kunokunceda ukulinganisela i-pH yangaphakathi, ukunyusa ukusabela kwe-metabolic kunye nokukhuseleka, ukugcina amathambo enempilo kunye nokususa i-toxins.

Ukuba awukwazi ukufumana i-vitamin C eyaneleyo kukutya kwendalo, kufuneka uthathe isongezelelo se-vitamin C.

Ivithamin E

Le vitamin ibalulekile ekugcineni umzimba usempilweni. Ivithamin Eikuvumela ukuba ufumane ukusebenza kakuhle ngakumbi kwinkqubo yakho yokuzilolonga.

Ayiphili nje imisipha yakho kodwa ikunceda ube namandla angakumbi. 

Imithombo epheleleyo yokutya ye-vitamin E kukutya okufana neoli yeoli, iindongomane, imbewu kajongilanga, iiavokhado, intsholongwane yengqolowa kunye nesipinatshi.

calcium

Abo bane-vegan okanye i-lactose engavumiyo okanye abangathandi iimveliso zobisi kunokwenzeka ukunqongophala kwecalcium ingaba uyaphila.

Icalcium ibalulekile ekukhuleni nokomelela kwamathambo. Kwakhona yinto ebalulekileyo ekuncedeni ukunciphisa umzimba.

Xa i-calcium eninzi idityaniswe kwiiseli ezinamafutha, ininzi isetyenziselwa ukutshisa amanqatha ukuvelisa amandla. Ukongeza, i-calcium eyaneleyo emzimbeni inceda ukuba uzive ugcwele ixesha elide.

IiVithamini B

Iivithamini ze-B zibaluleke kakhulu kwinkqubo yokunciphisa umzimba. IiVithamini B1, B2, B3, B5, B6, B9, B7 kunye ne-B12 zinceda ukugaya i-carbohydrates, amafutha kunye neeprotheni.

Iivithamini B ziquka amaqanda, inyama, ubisi, iibhanana, iilentile, iimbotyi, njl. Ungayifumana kukutya okunje Ke ngoko, abatya inyama kunye nabatya imifuno kuya kufuneka bathathe izongezo zevithamini B ukuze bafumane ezi vithamini ngokufanelekileyo.

wemagniziyam

wemagniziyamisebenza njenge-cofactor ngaphezulu kwe-300 ye-enzymatic reactions emzimbeni. Ukongeza kokubandakanyeka ngokuthe ngqo ekulahlekeni kwamafutha ngokuqala i-metabolism, inceda kwakhona ukuqinisa amathambo, ukulawula iswekile yegazi kunye noxinzelelo lwegazi, kunye nokuphucula ukusebenza kwengqondo.

Imithombo yokutya yendalo ye-magnesium ngamantongomane, imifuno eluhlaza eluhlaza kunye nemifuno. 

Demir

DemirYiminerali ebalulekileyo yokulahlekelwa kwesisindo. Ukunqongophala kwayo akubanga nje kuphela i-anemia, kodwa kunciphisa i-hemoglobin synthesis.

IHemoglobin inceda ukuthwala ioksijini esuka kwimiphunga iye kuzo zonke iiseli zomzimba. Xa iiseli zihluthwa i-oksijini, yonke imisebenzi iyaphazamiseka kwaye uhlala uziva udiniwe kwaye ucolile.

Ukutya okutyebileyo nge-ayoni; zizilwanyana nemifuno, njengenyama, intlanzi, inkukhu, iimbotyi nemifuno. Kwakhona kuyimfuneko ukuthatha i-vitamin C, i-phytates kunye ne-calcium ukuqinisekisa ukufunxa ngokufanelekileyo kwentsimbi. 

zinc

zincYiminerali ebalulekileyo enceda ukuphilisa amanxeba, yakha iprotheni, inceda ukomeleza ukugaya kunye nokunyusa amandla omzimba.

Kuba iyiminerali ebalulekileyo, kufuneka uyifumane kwimithombo yokutya efana nenkukhu, inyama ebomvu, iinkozo ezipheleleyo, iimbatyisi.

Ukuba akunjalo, kunokuba yimfuneko ukusebenzisa izongezo ze-zinc ukunceda umzimba usebenze ngokufanelekileyo kwaye ulahlekelwe isisindo ngokukhawuleza nangokukhuselekileyo.

Ukuthatha i-vitamin kunye ne-mineral supplements akuncedi kuphela ekulahlekeni kwesisindo, kodwa kukunceda uzive usebenza kwaye uphucule umgangatho wobomi bakho.

Umgaqo osisiseko apha kukufumana iivithamini eziyimfuneko kunye neemaminerali ngokuyinhloko kwimithombo yendalo, oko kukuthi ukutya. Ukuba awukwazi ukufikelela ekutyeni, ungasebenzisa izongezo zevithamini kunye neeminerali ngengcebiso kagqirha.