Kuyini Ukudla Okucebile Ngamaminerali?

Amaminerali ayizici ezibalulekile zokuphila, ezitholakala emhlabeni nasekudleni. Isibonelo, amaminerali ayadingeka ekusebenzeni kwenhliziyo nobuchopho, kanye nokukhiqizwa kwamahomoni nama-enzyme.

amaminerali, Itholakala ekudleni okuhlukahlukene, kodwa okunye ukudla kuqukethe ngaphezulu kwalezi zakhi ezibalulekile. Nakhu ukudla okunothe ngamaminerali...

Kuyini Ukudla Okuqukethe Amaminerali?

Amantongomane kanye nembewu 

• Amantongomane nembewu, ikakhulukazi i-magnesium, i-zinc, i-manganese, ithusi, selenium futhi inothile nge-phosphorus.
• Amanye amantongomane nembewu agqama ngokuqukethwe kwawo kwamaminerali. Isibonelo, i-Brazil nut inikeza u-174% wezidingo zakho zansuku zonke ze-selenium, kuyilapho amagremu angu-28 embewu yethanga ahlinzeka ngama-40% ezidingo zakho zansuku zonke ze-magnesium.

igobolondo

• Njengama-oyster nezimbaza igobolondo Iwumthombo ogxilile wamaminerali futhi inikeza i-selenium, i-zinc, ithusi nensimbi.
• I-Zinc iyisakhi esibalulekile ekusebenzeni kwamasosha omzimba, ukukhiqizwa kwe-DNA, ukuhlukaniswa kwamaselula, nokukhiqizwa kwamaprotheni. I-Shellfish iwumthombo ogxilile we-zinc.

I-Cruciferous 

• Ukholifulawa, broccoli, chard kanye Amahlumela eBrussels Ukudla imifino ye-cruciferous efana nemifino ye-cruciferous inikeza izinzuzo eziningi, njengokunciphisa ingozi yezifo ezingapheli.
• Lezi zinzuzo zihlobene ngokuqondile nokuminyana kwezakhi zale mifino, kanye nokugxila kwazo kwamaminerali ahlaba umxhwele.
• I-Broccoli, Iklabishi kanye i-watercress Imifino e-Cruciferous efana nemifino ye-cruciferous inikeza umsebenzi wamaselula, ukukhiqizwa kwe-DNA, ukuchithwa kwe-detoxification kanye nokuhlanganiswa kwe-glutathione (sulfur), i-antioxidant enamandla ekhiqizwa umzimba.
• Ngaphezu kwesibabule, imifino ye-cruciferous ingumthombo omuhle wamanye amaminerali amaningi njenge-magnesium, i-potassium, i-manganese ne-calcium.

offal

• Nakuba ingadumile njengemithombo yamaprotheni njengenkukhu nenyama ebomvu, offalZiphakathi kokudla okune-mineral density ephezulu esingakudla.
• Isibonelo, ucezu lwenkomo (amagremu angu-85) luhlangabezana nesidingo sansuku zonke sethusi futhi luhlinzeka ngo-55%, 41%, 31% no-33% wesidingo sansuku zonke se-selenium, i-zinc, insimbi ne-phosphorus, ngokulandelana.
• Ngaphezu kwalokho, i-offal inothile ngamaprotheni namavithamini afana ne-vitamin B12, i-vitamin A ne-folate.

iqanda

• iqanda Inothile ngezakhamzimba futhi inikeza amaminerali amaningi abalulekile.
• Icebile ngamavithamini amaningi, amafutha anempilo, ama-antioxidants namaprotheni, kanye nensimbi, i-phosphorus, i-zinc ne-selenium.

ubhontshisi 

• Ubhontshisi uwukudla okune-fiber ephezulu kanye namaprotheni. 
• Futhi iqukethe i-calcium, i-magnesium, insimbi, i-phosphorus, i-potassium, i-manganese, ithusi ne-zinc nayo iyatholakala.

Kakao 

• Kakao futhi imikhiqizo ye-cocoa icebile ikakhulukazi ku-magnesium nethusi.
• I-Magnesium iyadingeka ekukhiqizeni amandla, ukulawula umfutho wegazi, ukusebenza kwezinzwa, ukulawula ushukela wegazi nokunye.
• I-Copper ibalulekile ekukhuleni nasekuthuthukisweni, i-carbohydrate metabolism, ukumuncwa kwensimbi kanye nokwakheka kwamangqamuzana egazi abomvu, ngaphezu kwezinye izinqubo ezibalulekile zomzimba.

ukwatapheya 

• ukwatapheyaKuyisithelo esigcwele amafutha anempilo, i-fiber, amavithamini namaminerali. Icebile ikakhulukazi ku-magnesium, i-potassium, i-manganese nethusi.
• I-Potassium ibalulekile ekulawuleni umfutho wegazi kanye nempilo yenhliziyo. 

izithelo zeberry 

• Amajikijolo afana nama-strawberries, ama-blueberries, amajikijolo nama-raspberries ayimithombo ebalulekile yamaminerali.
• Amajikijolo aqukethe inani elihle le-potassium, i-magnesium ne-manganese. 
• I-Manganese iyiminerali ebalulekile emisebenzini eminingana ye-metabolic ebandakanyeka kumetabolism yamandla, kanye nokusebenza kwesistimu yokuzivikela komzimba nemizwa.

I-yogurt kanye noshizi

• Imikhiqizo yobisi efana neyogathi noshizi iyimithombo evame kakhulu ye-calcium yokudla. I-calcium iyadingeka ohlelweni lwamathambo olunempilo, isimiso sezinzwa kanye nempilo yenhliziyo.
• Ukudla imikhiqizo yobisi yezinga eliphezulu njengeyogathi noshizi kunikeza amaminerali afana ne-calcium, i-potassium, i-phosphorus, i-zinc ne-selenium.

Isardard 

• Amasardine aqukethe cishe wonke amavithamini namaminerali adingwa umzimba ukuze uchume.

Spirulina

• Spirulinaiwulwelwe oluluhlaza okwesibhakabhaka oludayiswa luyimpushana futhi lungangezwa ekudleni okufana neyogathi ne-oatmeal, kanye neziphuzo ezifana nama-smoothies.
• Igcwele amaminerali afana nensimbi, i-magnesium, i-potassium, ithusi ne-manganese. Inezinzuzo eziningi zezempilo.
• I-Spirulina yehlisa ingozi yesifo senhliziyo ngokwehlisa i-cholesterol ye-LDL (embi).
• Yehlisa amazinga kashukela egazini kanye nezimpawu zokuvuvukala.

Imifino enesitashi 

• Amazambane, ithanga kanye isaqathe Imifino enesitashi efana nelayisi elimhlophe ne-pasta yizindlela ezinhle zokusebenzisa ama-carbohydrate acolisisiwe njengepasta.
• Imifino enesitashi inomsoco ngokwedlulele futhi iqukethe i-fiber, ama-antioxidants, amavithamini namaminerali.
• Amaminerali afana ne-potassium, i-magnesium, i-manganese, i-calcium, i-iron ne-copper iphuma phambili kulokhu kudla.

izithelo ezishisayo 

• Izithelo ezishisayo, ubhanana, umango, uphayinaphu, isithelo sothando, guava njengezithelo.
• Ngaphezu kokucebile ngama-antioxidants, i-fiber namavithamini, izithelo eziningi zasezindaweni ezishisayo ziyimithombo emihle kakhulu yamaminerali afana ne-potassium, i-manganese, ithusi ne-magnesium.

imifino eluhlaza  

• njengesipinashi, i-kale, i-beet, i-arugula, i-endive, imifino ye-collard, i-watercress, ne-ulethisi imifino enamahlamvu aluhlaza Kungokunye kokudla okunempilo.
• Iqukethe amaminerali akhuthaza impilo njenge-magnesium, i-potassium, i-calcium, i-iron, i-manganese nethusi.
• Ukudla imifino eluhlaza kunciphisa amathuba okuba nesifo senhliziyo, eminye imidlavuza, nesifo sikashukela.