Yintoni iiVithamini kunye neeMinerali? Yeyiphi iVithamin eyenza ntoni?

Iivithamini kunye neeminerali zikhompawundi eziphilayo ezisetyenziswa ngumzimba wethu ngobungakanani obuncinci kwiinkqubo ezahlukeneyo zemetabolism. Zizondlo ezibalulekileyo ezifunekayo kwisondlo semihla ngemihla. Ngokusigcina sisempilweni, zinceda imizimba yethu isebenze. Zombini iivithamini kunye neeminerali zisebenza kunye ukwenza amakhulu emisebenzi emzimbeni.

Sifumana iivithamini kunye neeminerali ekutyeni esikutyayo. Into efunekayo ukuze ube sempilweni kukutya ukutya okunesondlo ngokutya iintlobo ngeentlobo zokutya. Kungcono ukufumana iivithamini kunye neeminerali kukutya kwendalo.

Ngoku makhe sithethe ngeepropathi, iinzuzo, imisebenzi yeevithamini kunye neeminerali kwaye zeziphi iivithamini kunye neeminerali ezifumaneka kuzo ukutya.

Yintoni iiVithamini kunye neeMinerali?

Iipropati zeeVithamini

Iivithamini, eziziimolekyuli zendalo emzimbeni, ziyimfuneko ekusebenzeni okunempilo kwenkqubo. Badlala indima ekuqhubekeni kwemisebenzi ebalulekileyo efana nokubunjwa kweeseli zegazi, ukubunjwa kwamathambo kunye nokulawula inkqubo ye-nervous. Zonke iivithamini ezifunekayo zihlangatyezwa ngokutya. Ezinye ziveliswa yintyatyambo yamathumbu. Kunempilo ukuthatha iivithamini kukutya kwendalo endaweni yokusebenzisa izongezelelo zevithamini. Kule nto, kubalulekile ukwazi "yeyiphi i-vitamin apho ukutya".

IVithamin A (iRetinol)

ivithamin AYivithamini efunekayo ukuqinisa amehlo kunye nokukhusela ulusu. Ilawula ukwakheka kwamazinyo kunye namathambo. Isebenza kakuhle ekunqandeni ukukhula komhlaza webele kunye nokuphuhlisa ukuxhathisa usulelo ebantwaneni.

Iimeko ezimbi ezinokuthi zenzeke kukungabikho kwe-vitamin A zilandelayo;

• iingxaki zesikhumba ezifana ne-acne
• iingxaki zokukhula
• Ukunqumama kophuhliso lwamathambo
• Iingxaki nge-cornea
• ukuba sesichengeni sosulelo

Kukuphi ukutya okuneVithamin A?

• ubisi
• cheese
• iqanda
• Isibindi
• Ioli yeentlanzi
• IFoie gras
• ibhotolo
• Ilethisi kunye nemifuno enamagqabi aluhlaza
• Imifuno enemibala efana neetapile, izaqathe, i-zucchini
• Iibhilikosi ezomileyo
• melon

Kunconywa ukuthatha i-5000 IU ye-vitamin A yonke imihla. Amaxabiso eVitamin A kokunye ukutya ami ngolu hlobo lulandelayo:

• 28 grams cheddar samasi 300 IU
• Iqanda eli-1 420 IU
• 500 ikomityi yobisi skim XNUMX IU
• I-nectarine eyi-1 1000 IU
• 1 ivatala 1760 IU

IVithamin B1 (Thiamine)

Vitamin B1 Inceda ukuguqula iicarbohydrates zibe ngamandla. Inceda ingqondo, iiseli zemithambo-luvo kunye nemisebenzi yentliziyo ukuba yenziwe ngendlela esempilweni. Iphucula imisebenzi yengqondo yabantu abadala.

Iimeko ezinokuthi zenzeke kwi-vitamin B1 yokunqongophala zilandelayo;

• ukukhathala
• Uxinzelelo
• ukudideka kwengqondo
• ukuncipha kokutya
• ukuphazamiseka kokutya
• Ukuqunjelwa
• Intloko ebuhlungu
• Edema

Kokuphi Ukutya Efumaneka KwiVithamin B1?

• Amazimba
• Iimveliso eziziinkozo ezityetyisiweyo
• Iimbotyi ezifana neembotyi
• Et
• Isibindi
• Amantongomane, ama-walnuts

Kunconywa ukuthatha i-1,5 milligrams ye-vitamin B1 imihla ngemihla. Amaxabiso eVitamin B1 kokunye ukutya ami ngolu hlobo lulandelayo:

• 1 isilayi sesonka esimhlophe 0.12 mg
• 85 grams yesibindi eqhotsiweyo 0.18 mg
• 1 ikomityi yeembotyi 0.43 mg
• Ipakethi ye-1 ye-oatmeal 0.53 mg
• 28 grams imbewu zikajongilanga 0.65 mg

IVithamin B2 (iRiboflavin)

Vitamin B2 Inoxanduva lokuguqula iicarbohydrates zibe amandla, ukulawula izinga lokukhula, ukuvelisa iiseli ezibomvu zegazi, kunye nempilo yolusu kunye neliso. Iimeko ezimbi ezinokuthi zenzeke kwintsilelo yale vithamini zilandelayo;

• ukutshisa, ukurhawuzelela
• Ukukhula kakubi komntwana esibelekweni
• ukuhla ukusinda
• Ukudumba emlonyeni

Kokuphi Ukutya Efumaneka KwiVithamin B2?

• Isibindi
• Et
• iinkukhu ezifana nenkukhu
• Amazimba
• Pisces
• Iimveliso eziziinkozo
• imifuno enamagqabi aluhlaza
• iimbotyi
• Amantongomane, iialmonds
• iqanda
• iimveliso zederi

Ixabiso lemihla ngemihla elicetyiswayo kwi-vitamin B2 yi-1.7 mg. Izixa ze-vitamin B2 kwezinye ukutya zimi ngolu hlobo lulandelayo:

• 28 grams inkukhu 0.2 mg
• I-1 bagel 0.2 mg
• Iglasi yobisi 0.4 mg
• 1 ikomityi yesipinatshi ebilisiweyo 0.42 mg

IVithamin B3 (Niacin)

Vitamin B3 iququzelela ukukhululwa kwamandla ekutyeni. Inceda ukukhusela ulusu, i-nervous kunye ne-digestive system. Iyanceda ukwehlisa i-cholesterol ephezulu xa ithathwa kwiidosi eziphezulu. Oogqirha banokumisela iidosi eziphezulu, kodwa oku kunokubangela umonakalo wesibindi kunye nokubetha kwentliziyo okungaqhelekanga.

Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin B3 yokunqongophala zilandelayo;

• ukutshintsha kwemo ngokukhawuleza
• Intloko ebuhlungu
• ukugqabhuka kwesikhumba
• Izifo zokugaya ukutya ezifana nokugabha korhudo
• Ubuthathaka

Kokuphi Ukutya Efumaneka KwiVithamin B3?

• Ihazelnut
• Et
• Pisces
• iinkukhu ezifana nenkukhu
• Isibindi
• Iimveliso eziziinkozo
• Ipeanut butter
• Umlinganiselo omncinci uveliswa yi-intestinal flora.

Isixa esicetyiswayo sevithamin B20 kokunye ukutya simi ngolu hlobo lulandelayo:

• 1 isilayi sesonka 1.0 mg
• I-85 grams yeentlanzi eziphekiweyo 1.7 mg
• 28 grams amandongomane agcadiweyo 4.2 mg
• 1 isifuba senkukhu 29.4 mg

IVithamin B5 (iPantothenic acid)

Le vithamini ibalulekile kwimveliso yeekhemikhali eziyimfuneko kwimetabolism yomzimba. Isebenza kakuhle ekuthinteleni ukuphazamiseka okunjengokudakumba. Musa ukugqithisa idosi ukuba awufuni ukuba norhudo.

Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin B5 yokunqongophala zilandelayo;

• iingxaki zokuphefumla
• iingxaki zolusu
• samathambo
• Unyango
• ukudinwa kwengqondo
• Intloko ebuhlungu
• Ukuphazamiseka kokulala

Kokuphi Ukutya Efumaneka KwiVithamin B5?

• Amazimba
• iimbotyi
• ubisi
• iqanda
• Isibindi
• irayisi
• Pisces
• avocado

Isixa esimele sithathwe kwi-vitamin B5 yonke imihla yi-7-10 milligrams. Amaxabiso e-vitamin B5 kokunye ukutya ami ngolu hlobo lulandelayo:

• 1 ikomityi yobisi skimmed 0.81 mg
• Iqanda elinye elikhulu 0.86 mg
• 1 ikomityi ephantsi-fat iziqhamo iyogathi 1.0 mg
• 85 grams zesibindi 4.0 mg

IVithamin B6 (Pyridoxine)

Vitamin B6 Ibalulekile kwimichiza yeeproteni. Iiprotheyini, ezinendima kuzo zonke iindawo zomzimba ezifana nezihlunu, ulusu, iinwele nezinzipho, zidinga ivithamin B6 ukuze isebenze emzimbeni. Ukongezelela, awukwazi ukuphila ngaphandle kwale vithamini, ebandakanyekayo ekuveliseni iiseli ezibomvu zegazi.

Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin B6 yokunqongophala zilandelayo;

• Uxinzelelo
• Ukuhlanza
• anaemia
• Ilitye lezintso
• Dermatitis
• Ubundisholo
• Ukuncipha kwamajoni omzimba

Kokuphi Ukutya Efumaneka KwiVithamin B6?

• Amazimba
• bananas
• Et
• iimbotyi
• Ihazelnut
• Inkukhu
• Isibindi
• Pisces
• amazambane
• Sesame
• Ujongilanga
• I-chickpea egcadiweyo

Imfuno yemihla ngemihla ye-vitamin B6 yi-2.0 milligrams. Imixholo ye-vitamin B6 kokunye ukutya imi ngolu hlobo lulandelayo:

• I-1 ye-muffin ye-wholemeal 0.11mg
• 1 ikomityi yeembotyi lima 0.3 mg
• 85 grams ityhuna ephekiweyo 0.45 mg
• 1 ibhanana 0.7 mg

IVithamin B7(iBiotin)

Vitamin B7Inceda ukuguqula ukutya kube amandla. Inemisebenzi ebalulekileyo efana nempilo yesikhumba kunye neenwele, ukuthintela ukuqhekeka kwezipho, ukwehlisa amanqanaba eswekile yegazi. Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin B7 yokunqongophala zilandelayo;

• Ukulahleka kweenwele kunye nokuphuka
• ukukhathala
• Iintlungu zemisipha
• ukonakala kwemithambo-luvo
• utshintsho ngokukhawuleza kwimo
• ukuphazamiseka kwengqondo

Kokuphi Ukutya Efumaneka KwiVithamin B7?

• Umpakathi weqanda
• Isibindi
• Izintso
• cauliflower
• mushroom
• Islamoni
• Iveliswa ngamanani amancinci yi-intestinal flora.

Kunconywa ukuthatha i-25-35 milligrams ye-vitamin B7 imihla ngemihla. Amaxabiso e-Vitamin B7 kokunye ukutya ami ngolu hlobo lulandelayo:

• Iqanda eli-1 13 mg
• 85 grams zesalmon 4 mg
• 1 ivokhado 2mg
• 1 indebe ye-cauliflower 0.2 mg

IVithamin B9 (iFolic acid)

Uxanduva lokubonelela amandla emzimbeni Vitamin B9Iluncedo kwimisebenzi yengqondo. Ithatha inxaxheba kwizigaba zokubunjwa kwegazi, ukubunjwa kweeseli kunye nokuvuselelwa. Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin B9 yokunqongophala zilandelayo;

• anaemia
• Anorexia
• ukuhla ukusinda
• Urhudo
• Ukulibala
• Ukungazinzi
• ukuba sesichengeni kusulelo
• Ukubetha kwentliziyo

Kokuphi Ukutya Efumaneka KwiVithamin B9?

• Iimbewu zeflax
• Iimbotyi
• isipinatshi
• Chard
• I-asparagus
• broccoli

Imfuno yemihla ngemihla ye-vitamin B9 yi-400 micrograms. Apha ngezantsi zizixa-mali zokunye ukutya okune-B9:

• 1 ikomityi ye broccoli 57 mcg
• ½ ikomityi ye asparagus 134 mcg
• Isiqingatha sekomityi yeelentile 179 mcg
• ½ ikomityi yeeertyisi 557 mcg

IVithamin B12 (iCobalamin)

Vitamin B12 Kubalulekile ekusebenzeni okuqhelekileyo kwenkqubo ye-nervous kunye nokuphuhliswa kweeseli ezibomvu zegazi. Le vitamin enyibilikayo emanzini idlala indima yokukhusela kwisifo se-Alzheimer. Yomeleza amajoni omzimba kunye ne-nervous system. Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin B12 yokunqongophala zilandelayo;

• Ukungasebenzi kakuhle kwengqondo kunye ne-nervous
• i-tinnitus
• Uxinzelelo
• Ukulibala
• ukukhathala

Kokuphi Ukutya Efumaneka KwiVithamin B12?

• Inyama yenkomo
• Isibindi
• Inkukhu
• iqanda
• ubisi
• oonokrwece
• cereals
• iimveliso zederi
• Iveliswa yi-intestinal flora.

Imfuno yemihla ngemihla ye-vitamin B12 yi-6.0 micrograms. Apha ngezantsi zizixa-mali zokunye ukutya okunevithamin B12:

• I-1 yenkukhu yenkukhu 0.58 mcg
• Iqanda elinye elikhulu 0.77 mcg
• 1 ikomityi yobisi skim 0.93 mcg
• 85 grams yenkomo ebhityileyo 2.50 mcg

Ivithamin C (Ascorbic acid)

Ivithamin C Kuyimfuneko kumazinyo kunye neentsini eziphilileyo. Inceda ekufunxeni kwentsimbi. I-Vitamin C iyimfuneko yokuphiliswa kwamanxeba kunye nokwakhiwa kwezicubu ezixhamlayo eziphilileyo. Njenge-antioxidant, ilwa nemiphumo yeeradicals zamahhala. Ukongeza ekunciphiseni umngcipheko wemiphunga, i-esophageal, isisu, umhlaza wesinyi, ikwakhusela kwi-coronary artery disease. Ivithamin C kufuneka ibe ngumhlobo osenyongweni wentshayi. Ngokunciphisa inkqubo yokwaluphala, ilibazisa imiphumo ye-cataract. Iimeko ezimbi ezinokuthi zenzeke kukungabikho kwe-vitamin C zilandelayo;

• Ukuba sesichengeni sezifo kunye nosulelo
• ukopha iintsini
• Ukwandiswa kwe-caries yamazinyo
• i-scurvy, ekwabizwa ngokuba sisifo sikamatiloshe
• anaemia
• Ukusika akuphili

Kukuphi ukutya okuneVithamin C?

• Iziqhamo zeCitrus kunye nejusi yazo
• Çilek
• iitumato
• pepper
• broccoli
• amazambane
• cauliflower
• ibrussels sprouts
• isipinatshi
• mai
• Ipapaya

I-Vitamin C yivithamini eqhelekileyo ekutyeni kwaye isixa esicetyiswayo semihla ngemihla yi-6 milligrams. Izixa zokunye ukutya okunevithamin C zezi zilandelayo:

• 1 i-orenji 70mg
• Ipepile enye eluhlaza 95 mg
• 1 ikomityi ebilisiwe broccoli 97 mg
• 1 ikomityi entsha yejusi ye-orenji 124 mg

IVithamin D (iCalciferol)

ivithamin DiYomeleza amathambo namazinyo ngokunceda ukufunxa icalcium. Inceda ukugcina inani le-phosphorus egazini. Inciphisa umngcipheko we-osteoporosis, webele kunye nomhlaza wekoloni. Ukuxhaswa kwe-Vitamin D kunconywa kubantu abatya imifuno abangakwazi ukufikelela kwi-dose yemihla ngemihla kunye nabantu abadala abangakwazi ukufumana ukukhanya kwelanga. Amanani aphezulu akufanele athathwe, kungenjalo anokubangela ityhefu.

Iimeko ezimbi ezinokuthi zenzeke kwi-vitamin D yokunqongophala zilandelayo;

• i-rhinitis ye-allergic
• Isifuba somoya
• Unyango
• isifo semetabolism
• Ukutyeba ngokugqithisileyo
• uhlobo 2 seswekile
• Uxinzelelo lwegazi
• izifo zentliziyo

Kukuphi ukutya okuneVithamin D?

• ubisi
• Ioli yeentlanzi
• Imackerel
• Isadini
• ukufukama
• Islamoni
• ibhotolo
• ukukhanya kwelanga

I-Vitamin D yivithamini ebalulekileyo kwaye i-400 IU kufuneka ithathwe yonke imihla. Le vitamin, onokuyifumana ekukhanyeni kwelanga, ayifumaneki ekutyeni njengokukhanya kwelanga. Okunye ukutya okuqulethe ivithamin D zezi zilandelayo:

• 28 grams cheddar samasi 3 IU
• Iqanda elikhulu eli-1 27 IU
• 1 ikomityi yobisi skim 100 IU

IVithamin E (iTocopherol)

Ivithamin Einceda ukwenza iiseli ezibomvu zegazi. Ilwa neeradicals zasimahla. Yehlisa umngcipheko we-esophageal, umhlaza wesisu kunye nesifo se-coronary artery. Inceda ukukhusela i-cataract ngokomeleza i-immunity kubantu abadala. 

Iimeko ezimbi ezinokuthi zenzeke kukungabikho kwe-vitamin E zilandelayo;

• Umhlaza kunye neengxaki zentliziyo
• ukuphazamiseka kwengqondo
• ukukhathala
• I-anemia
• Ukugabha kunye nesicaphucaphu
• i-hormone ye-thyroid ephantsi
• Ukuncipha kwamajoni omzimba

Kukuphi ukutya okuneVithamin E?

• ioli yemifuno
• Amantongomane
• ibhotolo
• Imifuno enamagqabi aluhlaza njengespinatshi
• imbewu
• Iamangile
• olive
• I-asparagus
• Indongomane
• Imbewu kajongilanga
• mai
• avocado

I-Vitamin E yi-vitamin eyimfuneko kwaye inani elifunekayo imihla ngemihla liyi-30 IU. Izixa zokunye ukutya okuqulathe le vitamin zezi zilandelayo:

• 1 ikomityi ebilisiweyo ihluma Brussels 2.04 IU
• 1 ikomityi yesipinatshi ebilisiweyo 5.4 IU
• 28 grams zeamangile 8.5 IU

ivithamin K

amaqela amancinci anjenge K1, K2, K3. ivithamin KUmsebenzi wayo ophambili kukudibanisa igazi. Ekusikeni okanye kwizilonda ezophayo, i-blood clotting ayenzeki xa le vitamin ingekho. Iimeko ezimbi ezinokuthi zenzeke kukungabikho kwe-vitamin K zilandelayo;

• ukungaqhawuki kwegazi
• ukopha iintsini
• Ukopha ngeempumlo
• ukopha kakhulu ngexesha lokuya exesheni

Kukuphi ukutya okuneVithamin K?

• Imifuno efana ne-thyme, sage, basil
• ibrussels sprouts
• imifuno enamagqabi aluhlaza
• broccoli
• I-asparagus
• Iplamu eyomileyo
• Ioli yeSoy
• Iiblueberries
• BlackBerry
• Iveliswa yi-intestinal flora.

Iimali ezicetyiswayo zale vithamini ziyi-80 micrograms zabasetyhini kunye ne-120 micrograms zamadoda. Izixa kokunye ukutya okunevithamin K zezi zilandelayo:

• 100 grams basil, sage, thyme 1715 mcg
• I-100 grams yeBrussels ihluma i-194 mcg

Iipropati zeZimbiwa

Umzimba womntu ufuna iiminerali ukuze usebenze ngokuqhelekileyo. imisebenzi yamaminerali emzimbeni; Kukulawula ubungakanani bamanzi afunekayo ngokuvumela ukungena kunye nokuphuma kwezinto zeekhemikhali kwiiseli, ukusebenzisa i-secretory glands emzimbeni, ukuchaphazela ukunyakaza kwemisipha kunye nokubonelela ngeendaba kwinkqubo ye-nervous.

Iiminerali zingena emzimbeni kunye nezondlo. Iivithamini zenziwe zizityalo, ngelixa iiminerali zitsalwa emhlabeni zizityalo. Iiminerali ezingena emzimbeni zikhutshwa ngomchamo kunye nokubila emva kokugqiba umsebenzi wazo. 

calcium

Umzimba womntu une-calcium eninzi kunayo nayiphi na enye iminerali. calciumKuyimfuneko kumathambo namazinyo asempilweni kwaye awomeleleyo. Ikhuthaza ukusebenza okuqhelekileyo kwezihlunu zentliziyo kunye nemithambo-luvo. Ikwadlala indima ebalulekileyo kwinkqubo yokujika kwegazi.

Ezi mpawu zilandelayo zibonwa kukusilela kwe-calcium:

• ukukrala kwezihlunu
• Ukomiswa kwesikhumba
• ukwanda kweempawu ze-PMS
• ukwaphuka kwethambo
• iimpawu zokufikisa emva kwexesha
• Izikhonkwane ezibuthathaka kunye neziqhekezayo
• Ukuphuthelwa
• ukuxinana kwamathambo
• ukubola kwamazinyo

Kukuphi ukutya okufumaneka kwikhalsiyam?

• itshizi ephantsi
• Iimveliso zesoya ezityetyisiweyo
• uhlaza olunamagqabi amnyama
• iyogathi ephantsi kwamafutha
• i-okra ephekiweyo
• broccoli
• ubisi olunamafutha aphantsi
• Iimbotyi eziluhlaza
• Iamangile

phosphorus

phosphorusIbalulekile kwinkqubo yeselula esempilweni. Idlala indima ebalulekileyo ekulungiseni iiseli zomzimba. Kwakhona kuyimfuneko ekukhuleni kweeseli eziqhelekileyo. Igcina amathambo namazinyo omelele kwaye esempilweni. Idlala indima ebalulekileyo kwi-metabolism yamandla emzimbeni. Ikwagcina ibhalansi ye-acid-base emzimbeni.

Ukunqongophala kwe-phosphorus kunezi mpawu zilandelayo:

• ukuba buthathaka kwamathambo
• Intlungu edibeneyo
• ukuba buthathaka kwamazinyo
• Anorexia
• ukuqina kwamalungu
• ukukhathala

Kukuphi ukutya efumaneka kuko iphosphorus?

• iimbewu zesesame
• ibran yerayisi
• Iimbotyi zesoya ezigcadiweyo
• imbewu kajongilanga
• i-oat bran
• Imbewu yethanga
• iinathi zepayini
• cheese
• Imbewu yevatala
• Tahini
• Iimbewu zeflax

potassium

potassiumKuyimfuneko ekusebenzeni okuqhelekileyo kweempembelelo ze-nerve kunye ne-muscular system. Inika ibhalansi yolwelo. Ikhusela impilo yentliziyo.

Ukunqongophala kwe-potassium kunezi mpawu zilandelayo:

• ubuthathaka bemisipha
• Ukukhubazeka
• ukuchama rhoqo
• ukuqina kwemisipha
• ukukrala kwezihlunu
• unxano olugqithisileyo
• Intlungu zesisu
• intlungu yemisipha
• ukuqhawuka kwezihlunu
• Ukubetha kwentliziyo
• ukuba ndindisholo, ukubetha
• iintlungu zesisu
• ukuthamba kwemisipha
• isiyezi, isiyezi
• Ukuqunjelwa kwesisu

Kukuphi ukutya efumaneka kuko ipotassium?

• Imbotyi yeHaricot
• iminqathe
• Izaqwengana
• iitumato
• uhlaza olunamagqabi amnyama
• iitapile ezibhakiweyo
• Iibhilikosi ezomileyo
• Ithanga
• iyogathi nje
• bananas
• mushroom
• avocado

sulphur

sulphurYiminerali efumaneka kuzo zonke iiseli zomzimba. Idlala indima ebalulekileyo kwiimpendulo ezininzi ze-biochemical emzimbeni. Ukuphucula impilo yeenwele, ulusu kunye neenzipho. Igcina amanqanaba e-oksijini enempilo emzimbeni kunye namalungu. Yenye yeeminerali eziluncedo kakhulu kwizinwele.

Ukunqongophala kwesulfure kunezi mpawu zilandelayo:

• ulusu olurhawuzelayo
• Iingxaki zesikhumba ezifana ne-eczema, i-acne
• entlokweni erhawuzelayo
• Ukuqaqanjelwa ngamazinyo
• Ukopha ngeempumlo
• Imasisi
• migraine, intloko ebuhlungu
• igesi, ukungagayeki
• Ukuhlanza
• Urhudo
• hemorrhoids
• Ukungabi namandla
• Umqala obuhlungu

Kukuphi ukutya okufumaneka kwisulfure?

• ialoe vera
• I-artichoke
• avocado
• umungu weenyosi
• ibrussels sprouts
• Idill
• Radish
• isipinatshi
• Çilek
• iitumato
• Itheniphu
• Imbewu ye-cannabis
• Ikhaphetshu
• Imbotyi ebanzi
• yeepesika
• Nangu

sodium

I-sodium idlala indima ebalulekileyo ekugcineni uxinzelelo lwegazi. Kuyimfuneko kwinkqubo ye-nervous enempilo. Ukuphucula impilo yemisipha. Igcina uxinzelelo lwe-osmotic oluqhelekileyo lomzimba kunye nokulinganisela kwamanzi. Kuyimfuneko ukufunxa i-glucose kunye nokuthuthwa kwezinye izondlo kwiimbrane.

Ezi mpawu zilandelayo zibonwa kukusilela kwesodium:

• ukukrala kwezihlunu
• Intloko ebuhlungu
• ukukhathala
• ukungakhathali, ukuziva ubuthathaka
• Isicaphucaphu

Kukuphi ukutya okufumaneka kusodium?

• isipinatshi
• iMifanekiso
• imidumba
• ilanga iitumato ezomisiweyo
• Amandongomane anetyuwa
• iiamangile ezinetyuwa
• Ibhotolo yobisi

chlorine

I-Chlorine icoca igazi ngokususa izinto ezimdaka egazini. Yeyona anion iphambili emzimbeni. I-Chlorine, kunye ne-sodium kunye ne-potassium, ilawula uxinzelelo lwe-osmotic kwizicubu. Ikhusela ukubunjwa kweoli ngokugqithiseleyo.

Ezi mpawu zilandelayo zibonwa kukusilela kweklorini:

• iintlungu zobushushu
• ukubila okugqithisileyo
• ukutsha
• izigulo zezintso
• ukungaphumeleli kwentliziyo
• Isifo sika-Addison
• Ukulahleka kweenwele
• Iingxaki ngenkqubo yokwetyisa
• iingxaki zamazinyo
• Ukuphazamiseka kwinqanaba lolwelo lomzimba

Kukuphi ukutya efumaneka kuko iklorine?

• Ingqolowa
• ibhali
• Iinkozo
• imidumba
• Ingca yolwandle
• melon
• olive
• Iinanayi
• imifuno enamagqabi aluhlaza

wemagniziyam

wemagniziyam Yiminerali ebalulekileyo kumathambo namazinyo asempilweni. Kuyimfuneko ekusebenzeni okunempilo kwenkqubo ye-nervous. Idlala indima ebalulekileyo kwi-metabolism yamandla. Yenza ukuba iinkqubo ezininzi ze-biochemical zenzeke. Ibalulekile kwiiseli ezisempilweni.

Ezi mpawu zilandelayo zibonwa kukusilela kwe-magnesium:

• iingxaki zentliziyo
• Ubuthathaka
• ukukrala kwezihlunu
• Shukumisa
• iingxaki zokuphefumla
• Ukuba nesiyezi
• Ukukhubazeka kwememori kunye nokudideka kwengqondo
• Isicaphucaphu
• Ixhala
• Uxinzelelo lwegazi

Kukuphi ukutya efumaneka kuko i-magnesium?

• Iimbotyi zesoya
• Imbewu yethanga
• Imbewu kajongilanga
• iimbotyi
• iicashews
• Imifuno enamagqabi aluhlaza okwesipinatshi
• Ithanga
• Sesame
• Iamangile
• okra

Demir

Demiridlala indima ebalulekileyo ekuthuthweni kweoksijini ukusuka kwimiphunga ukuya kwizicubu. Kuyimfuneko kwinkqubo yokuphefumla enempilo kunye ne-metabolism yamandla. Iqinisa ukukhuseleka.

Ezi mpawu zilandelayo zibonwa kukusilela kwentsimbi:

• ukukhathala
• ukudumba kolwimi
• izikhonkwane eziqhekezayo
• Umqala obuhlungu
• ukwanda kwespleen
• Iintanda emlonyeni
• Usulelo oluqhelekileyo

Kukuphi ukutya okufumaneka kwi-iron?

• Imbewu yethanga
• iicashews
• iinathi zepayini
• Amandongomane
• Iamangile
• iimbotyi
• Amazimba
• cocoa powder
• imifuno enamagqabi amnyama

ICobalt

I-Cobalt iyiminerali efunekayo ekusebenzeni okuqhelekileyo kwe-pancreas. Kuyimfuneko ekwenzeni i-hemoglobin. Iqinisekisa ukukhula okuqhelekileyo komzimba womntu. Idlala indima ebalulekileyo ekufunxeni kwentsimbi.

Ezi mpawu zilandelayo zibonwa kukusilela kwe-cobalt:

• isifo sokudinwa okungapheliyo
• ukukhula okucothayo kwezihlunu
• ukonakala kwemithambo-luvo
• IFibromyalgia
• ukuphazamiseka kokutya
• anaemia
• ukujikeleza kakubi

Kukuphi ukutya okufumaneka kuyo icobalt?

• Iapilkosi
• UDeniz ürünleri
• Ihazelnut
• cereals
• imifuno enamagqabi aluhlaza
• I-apricot kernel

copper

copperIdlala indima ebalulekileyo ekubunjweni kwe-RBC (iiseli ezibomvu zegazi). Kuyimfuneko kwimithambo yegazi enempilo. Iphucula inkqubo ye-nervous kunye ne-immune system. Kukwabaluleke kakhulu kumathambo omelele kwaye asempilweni.

Ezi mpawu zilandelayo zibonwa kukungabikho kobhedu:

• anaemia
• Usulelo
• Ukungakhuseleki okuphantsi
• ilahleko yeemvakalelo
• ubunzima bokuhamba
• ilahleko yokulinganisela
• Uxinzelelo
• iingxaki zentetho
• Shukumisa

Kukuphi ukutya okufumaneka kukobhedu?

• amazimba
• iimbotyi
• Ihazelnut
• amazambane
• iimbewu zesesame
• imbewu kajongilanga
• ilanga iitumato ezomisiweyo
• ithanga elosiweyo
• Imbewu yethanga
• imifuno enamagqabi amnyama
• iziqhamo ezomisiweyo
• kakhokho
• Ipelepele emnyama
• maya

zinc

zincKuyimfuneko ekusebenzeni okufanelekileyo kokhuselo lomzimba. Idlala indima ebalulekileyo ekuhlukaneni kweeseli kunye nokwanda kweeseli. Kuyimfuneko ekuqhekekeni kweecarbohydrates. Ivumela amanxeba ukuba aphole. Yenye yeeminerali eziluncedo kakhulu eluswini.

Ukungabikho kweZinc kunezi mpawu zilandelayo:

• Urhudo
• ukukhula kwengqondo okungaqhelekanga
• izilonda zolusu
• Ukuncipha kwamajoni omzimba
• ukuphola kancinci kwamanxeba
• izilonda zamehlo
• iingxaki zolusu

Kukuphi ukutya okufumaneka kwi-zinc?

• Amantongomane
• amazimba
• Iimbotyi
• maya
• Imbewu yethanga egcadiweyo
• iimbewu ezigcadiweyo
• imbewu yevatala eyomileyo
• Itshokholethi emnyama
• cocoa powder
• Amandongomane

molybdenum

molybdenuminceda ukudiliza ukubunjwa okunetyhefu ngenxa yeesulfites. Iqinisekisa ukusebenza kakuhle kweeseli. Idlala indima ebalulekileyo kwi-nitrogen metabolism.

Ukunqongophala kwe-molybdenum kunezi mpawu zilandelayo:

• iingxaki zesibindi
• Ijaundice
• Isicaphucaphu
• ukukhathala
• Intloko ebuhlungu
• Ukuhlanza
• ukuwa kwi-coma
• Bukela

Kukuphi ukutya okufumaneka kwimolybdenum?

• Walnut
• Ilentile
• Bezelye
• Isibindi
• iitumato
• iminqathe
• iimbotyi
• Iimbotyi
• Iamangile
• Indongomane
• i-chestnut
• iicashews
• iimbotyi zesoya eziluhlaza

Iodine

Iodine, Yiminerali ebalulekileyo kwi-cell metabolism. Kuyimfuneko ekusebenzeni okuqhelekileyo kwamadlala e-thyroid. Ixhasa inkqubo ye-apoptosis (ukufa okucwangcisiweyo kweeseli ezingenampilo). Ixhasa iprotein synthesis. Kwakhona kuphucula imveliso ye-ATP.

Ezi mpawu zilandelayo zibonwa kukungabikho kwe-iodine:

• Ukuqhawukelwa ngumphefumlo
• umjikelo ongaqhelekanga wokuya exesheni
• Ukungeva
• ukukhubazeka kwengqondo
• Iziphazamiso zesimo
• Uxinzelelo
• ukukhathala
• Ukomiswa kwesikhumba
• ubunzima bokuginya

Kukuphi ukutya efumaneka kuko iodine?

• ityuwa ene-iodized
• ubulembu owomileyo
• Iitapile zolusu
• UDeniz ürünleri
• Icranberry
• Iyoghurt yendalo
• iimbotyi eziphilayo
• ubisi
• iqunube eziphilayo
• Ityuwa yekristale ye-Himalayan
• Iqanda elibilisiwe

Selenium

Selenium, ikhusela umzimba, ikhusela umonakalo weeseli. Ikhusela umzimba kwiziphumo eziyityhefu zezinye iintsimbi ezinzima kunye nezinye izinto eziyingozi. Ezinye iingcali zikwacinga ukuba iyawuthintela umhlaza.

Ezi mpawu zilandelayo zibonwa ngokusilela kwe-selenium:

Ukunqongophala kweSelenium kubangela isifo seKeshan. Le meko yonyango ichaphazela amathambo kunye namalungu. Ukukhubazeka kwengqondo luphawu olubalulekileyo lokunqongophala kwe-selenium.

Kukuphi ukutya okufumaneka kwiselenium?

• igalikhi
• mushroom
• Igwele lotywala
• irayisi emdaka
• Oat
• imbewu kajongilanga
• Imbewu yengqolowa
• ibhali

Iimfuno zeMineral zemihla ngemihla

Ukushwankathela;

Iivithamini kunye neeminerali zizinto eziphilayo ezifunwa ngumzimba wethu. Ezi kufuneka zifunyanwe kukutya kwendalo. Ekubeni bethatha inxaxheba kwiindlela ezininzi ezenzeka ngayo emzimbeni wethu, ezinye iingxaki zivela ngenxa yokunqongophala kwazo.

Ukuba asikwazi ukufumana iivithamini kunye neeminerali ekutyeni kwemvelo okanye ukuba sineengxaki zokufunxa, sinokuthatha izongezo ngengcebiso kagqirha.

Umthombo: 1, 2, 3, 4, 5