Ayini Amavithamini Namaminerali Okunciphisa Isisindo?

Ukuthola amavithamini namaminerali anele kubalulekile empilweni enhle.

Uma ulandela ukudla okunekhalori ephansi, kwenza ukushoda kwezakhi zomzimba, kuthuthukisa imetabolism futhi kungakhuphula ukwehla kwesisindo ngenkuthalo.

"Ayini amaphilisi kavithamini okwehlisa isisindo", "ziyini izithasiselo zokunciphisa umzimba", "ayini amavithamini asetshenziswa ngenkathi udla", "ayini amavithamini esisindo" Uzothola izimpendulo zemibuzo evame ukubuzwa njenge:

Ivithamini kanye Nezamaminerali Zisiza Kanjani Ekwehleni Kwesisindo?

Kubonakala sengathi kune-equation elula yokulahlekelwa isisindo - yidla ama-calories ambalwa futhi ushise ngaphezulu. Kodwa ngaphakathi emzimbeni kunamakhulu ama-enzyme, ukusabela, namangqamuzana asebenza ngokungami ukuze agcine umzimba, ukugayeka kokudla, ukumuncwa, ukukhipha, neminye imisebenzi yomzimba isebenza. Ngaphezu kwalokho, le misebenzi isekelwa ama-micronutrients - amavithamini namaminerali ndawonye.

Amavithamini B2, B3, no-C ayadingeka ekuqhekekeni kwamafutha, futhi ukusabela kwe-metabolic kudinga amaminerali afana ne-magnesium.

Ngakho-ke, ngokusebenza njenge-cofactor ekuphenduleni okuthile kwe-enzymatic emzimbeni, amavithamini namaminerali adlala indima ebalulekile ekusizeni ukwehla kwesisindo.

Nakuba singakwazi ukuhlangabezana nezidingo zethu zamavithamini namaminerali ekudleni, ukuntuleka kwamavithamini namaminerali kungase kwenzeke emzimbeni ngenxa yezimo ezinjengokuzama ukwehlisa isisindo ngokugxila eqenjini elilodwa lokudla noma ukwenza ukudla okunekhalori ephansi. Kulokhu, ngemvume kadokotela, singazama ukuhlangabezana nezidingo zethu zamavithamini namaminerali ngokusebenzisa izithasiselo. 

Ukusiza Ukunciphisa Isisindo Amavithamini

I-Vitamin B12

I-Vitamin B12 Kuyasiza ukusheshisa imetabolism futhi kukhuthaze ukuncipha kwesisindo. Ngaphezu kwalokho, umzimba udinga uvithamini B12 ukuze uthuthukise ukusebenza kwezinzwa namangqamuzana egazi futhi ukhiqize i-DNA.

I-Vitamin B12 nayo idlala indima endleleni umzimba osebenzisa ngayo ama-calories.

Isekela ukukhiqizwa kwamandla ngokusiza umzimba ekuguquleni ukudla kube amandla. Amandla engeziwe azohlinzeka ngokulawula isisindo esinempilo nesiphephile kanye nogqozi.

Imithombo yemvelo ye-vitamin B12 ihlanganisa ama-oyster, isibindi senkomo, i-mackerel, i-crab, inyama yenkomo, ubisi lwe-skim, ushizi namaqanda.

Ivithamini D

Ivithamini DIngenye yamavithamini angcono kakhulu wokulahlekelwa isisindo. Le vithamini ibaluleke kakhulu ekumunceni i-calcium nokugcina amathambo eqinile.

Ngaphezu kwalokho, ucwaningo oluningi luye lwabonisa ukuthi i-vitamin D inganciphisa kakhulu isisindo. 

Imithombo kavithamini D ihlanganisa izinhlanzi ezifana ne-herring, sardines kanye ne-tuna. Kodwa umthombo ongcono kakhulu ukukhanya kwelanga.

I-Vitamin D, kanye ne-calcium, ingakhuphula ukulahlekelwa isisindo kwabesifazane. Isiza ukukhiqiza i-leptin, ebonisa ubuchopho.

Nokho, qaphela lapho usebenzisa izithasiselo futhi njalo uthole imvume kadokotela. Ngoba ukusetshenziswa kabi nokusetshenziswa ngokweqile kungabangela ubuthi.

I-Omega 3 Fatty Acid

Ukwandisa ukusetshenziswa kwezinhlanzi ngenkathi udla kuyoba isu elibalulekile lokulahlekelwa kwamafutha. I-Omega 3 fatty acidUkudla ukudla okunomsoco kusiza ukulawula ulwelwesi lwamangqamuzana obuchopho kanye nokujiya kwegazi.

Ukholifulawa, ama-shrimp, i-flaxseed, ubhontshisi wesoya, i-salmon, ama-sardine, ama-walnuts nama-Brussels amahlumela ayimithombo emihle ye-omega 3 fatty acids.

Kolin

Kolin, Ifana ne-Vitamin B futhi isiza ukugaya amafutha ngokushesha. Iphinde ivimbele ukucinana kwamafutha esibindini.

Kolinkusiza i-fat metabolism; Ngakho-ke, kubaluleke kakhulu ekulahlekeni kwesisindo. Uma izinga lakho le-choline liphansi, amafutha avame ukugcinwa esibindi.

Ukuze ulahlekelwe isisindo futhi ugweme isibindi esinamafutha, udinga ukwandisa ukudla kwakho kwe-choline. Imithombo engcono kakhulu yalesi sakhi ihlanganisa imifino ye-collard, inyama yenkomo, i-salmon, i-cod, i-tuna, i-turkey, inkukhu, amaqanda, nezimfanzi.

Ibuye isetshenziselwe ukwandisa amandla futhi ikhulule ukukhathala ngesikhathi sokuqeqeshwa okujulile noma imidlalo. 

iodine

Ukuze ulahlekelwe isisindo ngempumelelo iodineIngenye yamaminerali abalulekile ngoba ivuselela ihomoni yegilo futhi ingadala nokushesha nokunempilo kwemetabolism.

Imithombo engcono kakhulu ye-iodine yilezi: hAmaqanda abilisiwe kanzima, i-tuna, ubhontshisi, isifuba se-turkey, izimfanzi, ubisi, amazambane abhakiwe, usawoti one-iodized, i-cod, izimila zasolwandle ezomisiwe.

chromium

Ngaphezu kokunciphisa indlala, i-chromium isiza nokucubungula ama-carbohydrate. Ucwaningo oluningi luthi i-chromium isheshisa inqubo yokulahlekelwa isisindo ngenkathi idla.

Ungathola i-chromium eyengeziwe ngokwandisa ukusetshenziswa kwakho kukapelepele omnyama, ulethisi, utamatisi, ubhontshisi oluhlaza, i-oats, ibhali ne-broccoli.

I-vitamin C

I-vitamin C Futhi ingenye yamavithamini angcono kakhulu wokulahlekelwa isisindo. Isiza umzimba ukuguqula i-glucose ibe amandla futhi imise ukugcinwa kwayo emzimbeni.

Ukuze ulahlekelwe isisindo ngokushesha, udinga ukwandisa ukuthatha kwakho le vithamini.

Ukudla izithelo ezisawolintshi ezifana ne-grapefruit, i-kiwi, newolintshi kungasiza ukulinganisela i-pH yangaphakathi, kukhuphule ukusabela kwe-metabolic kanye nokuzivikela komzimba, ukugcina amathambo enempilo futhi kususe ubuthi.

Uma ungakwazi ukuthola uvithamini C owanele ekudleni kwemvelo, kufanele uthathe isithasiselo sikavithamini C.

Vitamin E

Le vithamini ibalulekile ekugcineni umzimba unempilo. Vitamin E, ikuvumela ukuthi uthole ukusebenza kahle okwengeziwe ohlelweni lwakho lokuzivocavoca.

Akugcini nje ngokuphulukisa imisipha yakho kodwa futhi kukusiza ukuba ube namandla engeziwe. 

Imithombo yokudla ephelele kavithamini E wukudla okufana namafutha omnqumo, amantongomane, imbewu kabhekilanga, ukwatapheya, igciwane likakolweni, nesipinashi.

calcium

Labo abangabekezeleli i-vegan noma i-lactose noma abangathandi imikhiqizo yobisi kungenzeka ukuntuleka kwe-calcium kungenzeka ukuthi uyaphila.

I-calcium ibalulekile ekukhuleni nasekuqineni kwamathambo. Futhi kuyisici esibalulekile ekusizeni ukulahlekelwa isisindo.

Lapho i-calcium eningi inamathele kuma-fat cells, eningi yayo isetshenziselwa ukushisa amafutha ukuze kukhiqizwe amandla. Ngaphezu kwalokho, i-calcium eyanele emzimbeni isiza ukuzizwa ugcwele isikhathi eside.

Amavithamini B

Amavithamini B abaluleke kakhulu enqubweni yokulahlekelwa isisindo. Amavithamini B1, B2, B3, B5, B6, B9, B7, B12 asiza ukugaya ama-carbohydrate, amafutha namaprotheni.

Amavithamini B ahlanganisa amaqanda, inyama, ubisi, ubhanana, udali, ubhontshisi, njll. Ungathola ukudla okufana nalokhu Ngakho-ke, ama-vegans kanye nabadla imifino kuyodingeka bathathe izithasiselo zikavithamini B ukuze bathole la mavithamini ngendlela efanele.

magnesium

magnesiumisebenza njenge-cofactor yokusabela kwe-enzymatic engaphezu kuka-300 emzimbeni. Ngaphezu kokubandakanyeka ngokuqondile ekulahlekeni kwamafutha ngokuqala i-metabolism, iphinde isize ukuqinisa amathambo, ukulawula ushukela wegazi nomfutho wegazi, kanye nokwenza ngcono ukusebenza kobuchopho.

Imithombo yokudla yemvelo ye-magnesium amantongomane, imifino enamahlamvu aluhlaza omnyama kanye nemifino. 

Demir

DemirKuyi-mineral ebalulekile yokulahlekelwa isisindo. Ukuntuleka kwayo akugcini nje ngokubangela i-anemia, kodwa futhi kunciphisa ukwakheka kwe-hemoglobin.

I-Hemoglobin isiza ukuthwala umoya-mpilo usuka emaphashini uwuyise kuwo wonke amaseli omzimba. Uma amaseli entula umoya-mpilo, yonke imisebenzi iyaphazamiseka futhi uhlale uzizwa ukhathele futhi uvilapha.

Ukudla okune-iron; kokubili kuyimithombo yezilwane nemifino, njengenyama, inhlanzi, izinkukhu, okusanhlamvu okusanhlamvu, nemifino. Kuyadingeka futhi ukuthatha uvithamini C, ama-phytates ne-calcium ukuze kuqinisekiswe ukumuncwa kahle kwensimbi. 

zinc

zincKuyiminerali ebalulekile esiza ukuphulukisa amanxeba, yakhe amaprotheni, isiza ukuqinisa ukugaya futhi iqinise amasosha omzimba.

Ngenxa yokuthi iyiminerali ebalulekile, kufanele uyithole emithonjeni yokudla njengenkukhu, inyama ebomvu, okusanhlamvu okuphelele, ama-oyster.

Uma kungenjalo, kungase kudingeke ukusebenzisa izithasiselo ze-zinc ukusiza umzimba usebenze kahle futhi ulahlekelwe isisindo ngokushesha nangokuphepha.

Ukuthatha izithasiselo zevithamini namaminerali akusizi nje kuphela ekunciphiseni isisindo, kodwa futhi kukusiza uzizwe usebenza futhi uthuthukise izinga lakho lokuphila.

Umthetho oyisisekelo lapha ukuthola amavithamini namaminerali adingekayo ngokuyinhloko emithonjeni yemvelo, okungukuthi ukudla. Uma ungakwazi ukukukhokhela ngokudla, ungasebenzisa izithasiselo zamavithamini namaminerali ngokweseluleko sikadokotela.