Ayini Amavithamini Namaminerali? Iyiphi I-Vitamin Eyenzani?

Amavithamini namaminerali ayizinhlanganisela eziphilayo ezisetshenziswa umzimba wethu ngamanani amancane kakhulu ezinqubweni ezihlukahlukene ze-metabolic. Ziyizakhi ezibalulekile ezidingekayo ekudleni kwansuku zonke. Ngokusigcina sinempilo, zisiza imizimba yethu ukuthi isebenze. Kokubili amavithamini namaminerali asebenza ndawonye ukwenza amakhulu emisebenzi emzimbeni.

Sithola amavithamini namaminerali ekudleni esikudlayo. Okudingekayo ukuze ube nempilo ukudla ukudla okunomsoco ngokudla izinhlobonhlobo zokudla. Kungcono kakhulu ukuthola amavithamini namaminerali ekudleni kwemvelo.

Manje ake sikhulume ngezakhiwo, izinzuzo, imisebenzi yamavithamini namaminerali nokuthi yimaphi amavithamini namaminerali atholakala kukuphi ukudla.

Ayini Amavithamini Namaminerali?

Izakhiwo zamaVithamini

Amavithamini, okungama-molecule emvelo emzimbeni, ayadingeka ekusebenzeni okunempilo kwesistimu. Badlala indima ekuqhubekeni kwemisebenzi ebalulekile efana nokwakheka kwamangqamuzana egazi, ukwakheka kwamathambo nokulawula isimiso sezinzwa. Wonke amavithamini adingekayo atholakala ngokudla. Ezinye zikhiqizwa izitshalo zamathumbu. Kunempilo ukuthatha amavithamini ekudleni kwemvelo esikhundleni sokusebenzisa izithasiselo zamavithamini. Kulokhu, kubalulekile ukwazi ukuthi "yiyiphi ivithamini ekuphi ukudla".

I-Vitamin A (Retinol)

vitamin AKuyivithamini edingekayo ukuqinisa amehlo nokuvikela isikhumba. Ilawula ukwakheka kwezinyo nethambo. Isebenza ngempumelelo ekumiseni ukukhula komdlavuza webele kanye nokuthuthukisa ukumelana nokutheleleka ezinganeni.

Izimo ezingezinhle ezingase zenzeke ekuntulekeni kukavithamini A yilezi ezilandelayo;

• izinkinga zesikhumba ezifana nezinduna
• izinkinga zokukhula
• Ukukhula kancane kwamathambo
• Izinkinga nge-cornea
• ukuba sengozini yokuthola izifo

Yikuphi Ukudla Okunovithamini A?

• ubisi
• ushizi
• iqanda
• Isibindi
• Amafutha ezinhlanzi
• Foie gras
• ibhotela
• Ulethisi nemifino enamahlamvu eluhlaza
• Imifino enemibala efana namazambane, izaqathe, i-zucchini
• Amabhilikosi omisiwe
• ikhabe

Kunconywa ukuthatha i-5000 IU kavithamini A nsuku zonke. Amanani e-Vitamin A kokunye ukudla ami kanje:

• 28 amagremu cheddar ushizi 300 IU
• 1 iqanda 420 IU
• 500 inkomishi yobisi lwe-skim XNUMX IU
• I-nectarine engu-1 1000 IU
• 1 ikhabe 1760 IU

I-Vitamin B1 (Thiamine)

I-Vitamin B1 Isiza ukuguqula ama-carbohydrate abe amandla. Isiza ubuchopho, amangqamuzana ezinzwa kanye nemisebenzi yenhliziyo ukuthi yenziwe ngendlela enempilo. Ithuthukisa imisebenzi yengqondo yabantu asebekhulile.

Izimo ezingase zenzeke ekuntulekeni kwe-vitamin B1 yilezi ezilandelayo;

• ukukhathala
• Ukucindezeleka
• Ukudideka kwengqondo
• ukuncipha kwesifiso sokudla
• ukuphazamiseka kokugaya ukudla
• Ukuqunjelwa
• Ubuhlungu bekhanda
• I-Edema

Itholakala Kukuphi Ukudla I-Vitamin B1?

• Okusanhlamvu okuphelele
• Imikhiqizo yokusanhlamvu ecebile
• Imifino efana nobhontshisi
• Et
• Isibindi
• Amantongomane, ama-walnuts

Kunconywa ukuthatha amamiligremu angu-1,5 kavithamini B1 nsuku zonke. Amanani we-Vitamin B1 wokunye ukudla ami kanje:

• 1 ucezu lwesinkwa esimhlophe 0.12 mg
• 85 amagremu esibindi ethosiwe 0.18 mg
• 1 inkomishi kabhontshisi 0.43 mg
• Iphakethe elilodwa le-oatmeal 1 mg
• 28 amagremu imbewu sunflower 0.65 mg

I-Vitamin B2 (Riboflavin)

I-Vitamin B2 Inesibopho sokuguqula ama-carbohydrate abe amandla, ukulawula izinga lokukhula, ukukhiqiza amangqamuzana egazi abomvu, nempilo yesikhumba neso. Izimo ezimbi ezingase zenzeke ekuntulekeni kwale vithamini yilezi ezilandelayo;

• ukuvutha, ukulunywa
• Ukukhula okungekuhle komntwana esibelethweni
• ukulahlekelwa isisindo
• Ukuvuvukala emlonyeni

Itholakala Kukuphi Ukudla I-Vitamin B2?

• Isibindi
• Et
• izinkukhu ezifana nenkukhu
• Okusanhlamvu okuphelele
• Pisces
• Imikhiqizo yokusanhlamvu
• imifino eluhlaza
• ubhontshisi
• Amantongomane, ama-alimondi
• iqanda
• imikhiqizo yobisi

Inani elinconywayo lansuku zonke likavithamini B2 ngu-1.7 mg. Amanani kavithamini B2 kokunye ukudla ami kanje:

• 28 amagremu inkukhu 0.2 mg
• 1 ibheji 0.2 mg
• Ingilazi yobisi 0.4 mg
• 1 inkomishi yesipinashi esibilisiwe 0.42 mg

I-Vitamin B3 (Niacin)

I-Vitamin B3 kusiza ukukhululwa kwamandla ekudleni. Kuyasiza ukuvikela isikhumba, isimiso sezinzwa kanye nokugaya ukudla. Kuyasiza ukwehlisa i-cholesterol ephezulu uma kuthathwa imithamo ephezulu. Odokotela bangase banikeze imithamo ephezulu, kodwa lokhu kungabangela ukulimala kwesibindi nokushaya kwenhliziyo okungajwayelekile.

Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin B3 yilezi ezilandelayo;

• ukushintsha kwemizwa ngokushesha
• Ubuhlungu bekhanda
• ukubhakuza esikhumbeni
• Izifo zokugaya ukudla njengokuhlanza kohudo
• Ubuthakathaka

Itholakala Kukuphi Ukudla I-Vitamin B3?

• I-Fındık
• Et
• Pisces
• izinkukhu ezifana nenkukhu
• Isibindi
• Imikhiqizo yokusanhlamvu
• Ibhitela lamantongomane
• Inani elincane likhiqizwa izitshalo zamathumbu.

Inani elinconyiwe likavithamini B20 kokunye ukudla limi kanje:

• 1 ucezu lwesinkwa 1.0 mg
• 85 amagremu inhlanzi ephekiwe 1.7 mg
• 28 amagremu amantongomane okugazingiwe 4.2 mg
• 1 isifuba senkukhu 29.4 mg

I-Vitamin B5 (i-Pantothenic acid)

Le vithamini ibalulekile ekukhiqizeni amakhemikhali abalulekile adingekayo ukuze kusetshenziswe umzimba. Isebenza ngempumelelo ekuvimbeleni ukuphazamiseka okunjengokucindezeleka. Ungasebenzisi ngokweqile uma ungafuni ukuba nesifo sohudo.

Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin B5 yilezi ezilandelayo;

• izinkinga zokuphefumula
• izinkinga zesikhumba
• Isifo samathambo
• Ukungezwani komzimba
• ukukhathala kwengqondo
• Ubuhlungu bekhanda
• Ukuphazamiseka kokulala

Itholakala Kukuphi Ukudla I-Vitamin B5?

• Okusanhlamvu okuphelele
• ubhontshisi
• ubisi
• iqanda
• Isibindi
• irayisi
• Pisces
• ukwatapheya

Inani okufanele lithathwe kuvithamini B5 nsuku zonke lingamamiligremu ayi-7-10. Amanani kavithamini B5 wokunye ukudla ami kanje:

• 1 inkomishi yobisi lwe-skimmed 0.81 mg
• Iqanda elilodwa elikhulu 0.86 mg
• 1 inkomishi yezithelo ezinamafutha aphansi ayogathi 1.0 mg
• 85 amagremu esibindi 4.0 mg

I-Vitamin B6 (Pyridoxine)

I-Vitamin B6 Ibalulekile ekuphenduleni kwamakhemikhali amaprotheni. Amaprotheni, anendima kuzo zonke izingxenye zomzimba njengemisipha, isikhumba, izinwele nezinzipho, adinga u-vitamin B6 ukuze asebenze emzimbeni. Ngaphezu kwalokho, awukwazi ukuphila ngaphandle kwale vithamini, ehilelekile ekukhiqizeni amangqamuzana abomvu egazi.

Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin B6 yilezi ezilandelayo;

• Ukucindezeleka
• Ukuhlanza
• anaemia
• Itshe lezinso
• Isikhumba
• Ukuba ndikindiki
• Ukuncipha kwamasosha omzimba

Itholakala Kukuphi Ukudla I-Vitamin B6?

• Okusanhlamvu okuphelele
• ubhanana
• Et
• ubhontshisi
• I-Fındık
• Inyama yenkukhu
• Isibindi
• Pisces
• amazambane
• Sesame
• Ubhekilanga
• I-chickpea eyosiwe

Isidingo sansuku zonke sikavithamini B6 singamamiligremu angu-2.0. Okuqukethwe kwe-vitamin B6 kokunye ukudla imi kanje:

• I-muffin ye-wholemeal engu-1 0.11mg
• 1 inkomishi kabhontshisi we-lima 0.3 mg
• 85 amagremu we-tuna ephekiwe 0.45 mg
• 1 ubhanana 0.7 mg

I-Vitamin B7 (i-Biotin)

I-Vitamin B7Isiza ukuguqula ukudla kube amandla. Inemisebenzi ebalulekile efana nempilo yesikhumba nezinwele, ukuvimbela ukuphuka kwezinzipho, ukwehlisa amazinga kashukela egazini. Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin B7 yilezi ezilandelayo;

• Ukuqothuka kwezinwele nokuphuka
• ukukhathala
• Izinhlungu zemisipha
• ukulimala kwezinzwa
• ukushintsha kwemizwa kungazelelwe
• ukuphazamiseka kwengqondo

Itholakala Kukuphi Ukudla I-Vitamin B7?

• Isikhuphasha seqanda
• Isibindi
• Izinso
• ukholifulawa
• I-Mantar
• Uhlobo lwenhlanzi
• Ikhiqizwa ngamanani amancane yi-flora yamathumbu.

Kunconywa ukuthatha amamiligremu angama-25-35 kavithamini B7 nsuku zonke. Amanani e-Vitamin B7 okunye ukudla ami kanje:

• 1 iqanda 13 mg
• 85 amagremu we-salmon 4 mg
• 1 ukwatapheya 2mg
• 1 inkomishi ye-cauliflower 0.2 mg

I-Vitamin B9 (i-Folic acid)

Unomthwalo wemfanelo wokunikeza amandla emzimbeni I-Vitamin B9Inenzuzo emisebenzini yobuchopho. Ibamba iqhaza ezigabeni zokubunjwa kwegazi, ukwakheka kwamangqamuzana nokuvuselelwa kabusha. Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin B9 yilezi ezilandelayo;

• anaemia
• I-Anorexia
• ukulahlekelwa isisindo
• Uhudo
• Ukukhohlwa
• Iziyaluyalu
• ukuba sengozini yokuthola izifo
• Inhliziyo ishaya ngamandla

Itholakala Kukuphi Ukudla I-Vitamin B9?

• Imbewu yefilakisi
• ugaye
• Spinach
• Ishadi
• I-asparagus
• broccoli

Isidingo sansuku zonke sevithamini B9 singama-microgram angama-400. Ngezansi amanani okunye ukudla okuqukethe i-B9:

• 1 inkomishi ye-broccoli 57 mcg
• ½ inkomishi ye-asparagus 134 mcg
• Ingxenye yenkomishi kadali 179 mcg
• ½ inkomishi uphizi 557 mcg

I-Vitamin B12 (i-Cobalamin)

I-Vitamin B12 Kubalulekile ekusebenzeni okuvamile kwesimiso sezinzwa kanye nokuthuthukiswa kwamangqamuzana egazi abomvu. Le vithamini encibilikayo emanzini idlala indima yokuvikela isifo i-Alzheimer's. Iqinisa amasosha omzimba kanye nezinzwa. Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin B12 yilezi ezilandelayo;

• Ukungasebenzi kahle kwengqondo nokwethuka
• i-tinnitus
• Ukucindezeleka
• Ukukhohlwa
• ukukhathala

Itholakala Kukuphi Ukudla I-Vitamin B12?

• Inkomo
• Isibindi
• Izinkukhu
• iqanda
• ubisi
• igobolondo
• okusanhlamvu
• imikhiqizo yobisi
• Ikhiqizwa izitshalo zamathumbu.

Isidingo sansuku zonke sikavithamini B12 singama-microgram angu-6.0. Ngezansi inani lokunye ukudla okuqukethe uvithamini B12:

• 1 isifuba senkukhu 0.58 mcg
• Iqanda elilodwa elikhulu 0.77 mcg
• 1 inkomishi yobisi lwe-skim 0.93 mcg
• 85 amagremu inyama yenkomo mafutha 2.50 mcg

I-Vitamin C (Ascorbic acid)

I-vitamin C Kudingeka amazinyo nezinsini ezinempilo. Isiza ekumunceni insimbi. I-Vitamin C iyadingeka ekwelapheni amanxeba kanye nokwakhiwa kwezicubu ezixhumene ezinempilo. Njenge-antioxidant, ilwa nemiphumela yama-radicals mahhala. Ngaphezu kokunciphisa ingozi yomdlavuza wamaphaphu, umminzo, isisu, umdlavuza wesinye, iphinde ivikele ezifweni ze-coronary artery. I-Vitamin C kufanele ibe umngane omkhulu womuntu obhemayo. Ngokunciphisa inqubo yokuguga, ibambezela imiphumela ye-cataract. Izimo ezingezinhle ezingase zenzeke ekuntulekeni kukavithamini C yilezi ezilandelayo;

• Ukuba sengozini yezifo kanye nezifo
• ukopha izinsini
• Ukwanda kwe-caries yamazinyo
• i-scurvy, eyaziwa nangokuthi isifo samatilosi
• anaemia
• Ukusika akupholi

Yikuphi Ukudla Okunovithamini C?

• Izithelo ezisawolintshi namajusi azo
• strawberry
• utamatisi
• pepper
• broccoli
• amazambane
• ukholifulawa
• Amahlumela eBrussels
• Spinach
• kiwi
• I-papaya

I-Vitamin C iyivithamini evamile ekudleni futhi inani elinconywayo lansuku zonke lingamamiligremu angu-6. Amanani okunye ukudla okuqukethe uvithamini C ami kanje:

• 1 iwolintshi 70mg
• Upelepele owodwa oluhlaza 95 mg
• 1 inkomishi ye-broccoli ebilisiwe 97 mg
• 1 inkomishi yejusi yewolintshi entsha 124 mg

I-Vitamin D (Calciferol)

uvithamini DiIqinisa amathambo namazinyo ngokusiza ukumuncwa kwe-calcium. Kuyasiza ukugcina inani le-phosphorus egazini. Yehlisa amathuba okuba ne-osteoporosis, umdlavuza webele nowokhololo. Ukwengezwa kwe-Vitamin D kunconywa kwabadla imifino abangakwazi ukufinyelela umthamo wansuku zonke kanye nakubantu asebekhulile abangakwazi ukuthola ukukhanya kwelanga. Amazinga aphezulu akufanele athathwe, ngaphandle kwalokho angabangela ubuthi.

Izimo ezimbi ezingase zenzeke ekuntulekeni kwe-vitamin D yilezi ezilandelayo;

• i-rhinitis ye-allergen
• i-asthma ye-allergic
• I-Psoriasis
• i-metabolic syndrome
• Ukukhuluphala ngokweqile
• uhlobo 2 sikashukela
• nomfutho wegazi ophezulu
• izifo zenhliziyo

Yiziphi Ukudla Okune-Vitamin D?

• ubisi
• Amafutha ezinhlanzi
• I-Mackerel
• Isardard
• i-herring
• Uhlobo lwenhlanzi
• ibhotela
• ukukhanya kwelanga

I-Vitamin D iyivithamini ebalulekile futhi i-400 IU kufanele ithathwe nsuku zonke. Le vithamini, ongayithola ekukhanyeni kwelanga, ayitholakali ekudleni njengokukhanya kwelanga. Okunye ukudla okuqukethe uvithamini D kungokulandelayo:

• 28 amagremu cheddar ushizi 3 IU
• 1 iqanda elikhulu 27 IU
• 1 inkomishi yobisi lwe-skim 100 IU

I-Vitamin E (i-Tocopherol)

Vitamin Eisiza ukwakha amangqamuzana egazi abomvu. Ilwa nama-radicals mahhala. Yehlisa ingozi yokuphuma kommizo, umdlavuza wesisu kanye nesifo se-coronary artery. Kuyasiza ukuvimbela ulwelwesi lwamehlo ngokuqinisa amasosha omzimba kubantu asebekhulile. 

Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin E yilezi ezilandelayo;

• Umdlavuza nezinkinga zenhliziyo
• ukuphazamiseka kokuhlushwa
• ukukhathala
• I-anemia
• Ukuphalaza kanye nesicanucanu
• i-hormone yegilo ephansi
• Ukuncipha kwamasosha omzimba

Yiziphi Ukudla Okune-Vitamin E?

• amafutha yemifino
• Amantongomane
• ibhotela
• Imifino enamahlamvu aluhlaza njengesipinashi
• Imbewu
• Um-alimondi
• omnqumo
• I-asparagus
• Ikinati
• Imbewu ye-sunflower
• kiwi
• ukwatapheya

I-Vitamin E iyivithamini ebalulekile futhi inani elidingekayo nsuku zonke lingu-30 IU. Amanani okunye ukudla okuqukethe le vitamin ami kanje:

• 1 inkomishi ebilisiwe iBrussels amahlumela 2.04 IU
• 1 inkomishi yesipinashi esibilisiwe 5.4 IU
• 28 amagremu ama-alimondi 8.5 IU

vitamin K

amaqeqebana anjenge K1, K2, K3. vitamin KUmsebenzi wawo oyinhloko ukubopha igazi. Emanxebani okusikeka noma okophayo, ukujiya kwegazi akwenzeki uma le vitamin ishoda. Izimo ezingezinhle ezingase zenzeke ekuntulekeni kwe-vitamin K yilezi ezilandelayo;

• ukungaqini kwegazi
• ukopha izinsini
• Ukopha emakhaleni
• ukopha kakhulu ngesikhathi sokuya esikhathini

Yikuphi Ukudla Okune-Vitamin K?

• Amakhambi afana ne-thyme, sage, basil
• Amahlumela eBrussels
• imifino eluhlaza
• broccoli
• I-asparagus
• Iplamu eyomile
• Amafutha weSoy
• AmaBlueberries
• ijikijolo
• Ikhiqizwa izitshalo zamathumbu.

Amanani anconyiwe ale vithamini ama-microgram angu-80 kwabesifazane nama-microgram angu-120 kwabesilisa. Amanani kokunye ukudla okuqukethe uvithamini K ami kanje:

• 100 amagremu basil, sage, thyme 1715 mcg
• 100 amagremu amahlumela aseBrussels 194 mcg

Izakhiwo Zamaminerali

Umzimba womuntu udinga amaminerali ukuze usebenze okuvamile. Imisebenzi yamaminerali emzimbeni; Iwukulawula inani lamanzi adingekayo ngokuvumela ukungena nokuphuma kwezinto zamakhemikhali kumaseli, ukusebenzisa izindlala eziyimfihlo emzimbeni, ukuphazamisa ukunyakaza kwemisipha kanye nokuhlinzeka ngezindaba ohlelweni lwezinzwa.

Amaminerali angena emzimbeni kanye nezakhamzimba. Amavithamini enziwa izitshalo, kuyilapho amaminerali akhishwa emhlabathini izitshalo. Amaminerali angena emzimbeni akhishwa ngomchamo nomjuluko ngemva kokuqeda umsebenzi wawo. 

calcium

Umzimba womuntu uqukethe i-calcium eningi kunanoma iyiphi enye amaminerali. calciumKudingeka amathambo namazinyo anempilo futhi aqinile. Ikhuthaza ukusebenza okuvamile kwemisipha yenhliziyo nezinzwa. Iphinde idlale indima ebalulekile ohlelweni lokujiya kwegazi.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwe-calcium:

• amajaqamba emisipha
• Ukoma kwesikhumba
• ukwanda kwezimpawu ze-PMS
• ukuphuka kwethambo
• izimpawu zokuthomba sekwephuzile
• Izinzipho ezibuthakathaka nezishwabene
• Ukuqwasha
• ukushuba kwamathambo
• ukubola kwamazinyo

Ikuphi ukudla i-calcium etholakala kukho?

• ushizi onamafutha aphansi
• Imikhiqizo ye-soy ecebile
• amaqabunga amnyama aluhlaza
• iyogathi enamafutha aphansi
• i-okra ephekiwe
• broccoli
• ubisi olunamafutha aphansi
• Obhontshisi abaluhlaza okotshani
• Um-alimondi

phosphorus

phosphorusKubalulekile ohlelweni lwamaselula olunempilo. Idlala indima ebalulekile ekulungiseni amangqamuzana omzimba. Kuyadingeka futhi ekukhuleni kwamaseli ajwayelekile. Igcina amathambo namazinyo eqinile futhi enempilo. Idlala indima ebalulekile kumetabolism yamandla emzimbeni. Iphinde igcine ibhalansi ye-acid-base emzimbeni.

Ukuntuleka kwe-phosphorus kunezimpawu ezilandelayo:

• ukuqina kwamathambo
• Ubuhlungu obuhlangene
• ubuthakathaka amazinyo
• I-Anorexia
• ukuqina kwamalunga
• ukukhathala

Ikuphi ukudla etholakala kukho i-phosphorus?

• imbewu yesesame
• irayisi bran
• Ubhontshisi Wesoya Othosiwe
• imbewu ye-sunflower
• i-oat bran
• Imbewu yamathanga
• Amantongomane ephayini
• ushizi
• Imbewu yekhabe
• ITahin
• Imbewu yefilakisi

potassium

potassiumKuyadingeka ekusebenzeni okujwayelekile kwama-nerve impulses kanye nesistimu yemisipha. Inikeza ibhalansi yoketshezi. Ivikela impilo yenhliziyo.

Ukuntuleka kwe-potassium kunezimpawu ezilandelayo:

• ubuthakathaka bemisipha
• Ukukhubazeka
• ukuchama njalo
• ukuqina kwemisipha
• amajaqamba emisipha
• ukoma okwedlulele
• Ubuhlungu besisu
• ubuhlungu bemisipha
• imisipha yemisipha
• Inhliziyo ishaya ngamandla
• ukuba ndikindiki, ukuluma
• amajaqamba esiswini
• ukuthamba kwemisipha
• isiyezi, ukuquleka
• Ukuqunjelwa kwesisu

Ikuphi ukudla okutholakala kukho i-potassium?

• Ubhontshisi weHaricot
• izaqathe
• Omisiwe
• utamatisi
• amaqabunga amnyama aluhlaza
• amazambane abhakiwe
• Amabhilikosi omisiwe
• Ithanga
• iyogathi engenalutho
• ubhanana
• I-Mantar
• ukwatapheya

sulphur

sulphurKuyiminerali etholakala kuwo wonke amaseli omzimba. Idlala indima ebalulekile ekuphenduleni okuningi kwe-biochemical emzimbeni. Ithuthukisa impilo yezinwele, isikhumba nezinzipho. Igcina amazinga e-oxygen enempilo emzimbeni nasemalungeni. Ingenye yamaminerali azuzisa kakhulu izinwele.

Ukuntuleka kwesibabule kunezimpawu ezilandelayo:

• isikhumba esilumayo
• Izinkinga zesikhumba ezifana ne-eczema, i-acne
• isikhumba sekhanda esilumayo
• Ubuhlungu bamazinyo
• Ukopha emakhaleni
• isimungumungwane
• migraine, ikhanda
• igesi, ukungagayeki
• Ukuhlanza
• Uhudo
• ama-hemorrhoids
• Ukungabi namandla
• Ubuhlungu bomphimbo

Yikuphi ukudla okutholakala kukho isulfure?

• Aloe vera
• I-artichoke
• ukwatapheya
• impova yezinyosi
• Amahlumela eBrussels
• I-Dill
• Isithombo
• Spinach
• strawberry
• utamatisi
• Itheniphu
• Imbewu yensangu
• Iklabishi
• Ubhontshisi Obanzi
• amapentshisi
• ubumpofu

sodium

I-sodium idlala indima ebalulekile ekugcineni umfutho wegazi. Kuyadingeka ohlelweni lwezinzwa olunempilo. Ithuthukisa impilo yemisipha. Igcina umfutho ojwayelekile womzimba we-osmotic kanye nebhalansi yamanzi. Kudingeka ukumuncwa kwe-glucose kanye nokuthuthwa kwezinye izakhi kulwelwesi.

Izimpawu ezilandelayo zibonakala ekuntulekeni kwe-sodium:

• amajaqamba emisipha
• Ubuhlungu bekhanda
• ukukhathala
• ukunganaki, umuzwa wokuba buthakathaka
• Isicanucanu

Ikuphi ukudla i-sodium etholakala kukho?

• Spinach
• Fenugreek
• imidumba
• utamatisi omisiwe elangeni
• Amantongomane Anosawoti
• ama-alimondi anosawoti
• Ubisi lwebhotela

chlorine

I-Chlorine ihlanza igazi ngokukhipha udoti egazini. Yi-anion eyinhloko emzimbeni. I-chlorine, kanye ne-sodium ne-potassium, ilawula ukucindezela kwe-osmotic ezicutshini. Ivimbela ukwakheka kwamafutha ngokweqile.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwe-chlorine:

• ukushisa amajaqamba
• umjuluko omkhulu
• ukusha
• izifo zezinso
• ukuhluleka kwenhliziyo eqinile
• Isifo sika-Addison
• Ukuqothuka kwezinwele
• Izinkinga ngohlelo lokugaya ukudla
• izinkinga zamazinyo
• Ukuphazamiseka kwezinga loketshezi lomzimba

Ikuphi ukudla etholakala kukho i-chlorine?

• Ukolweni
• Ibhali
• Okusanhlamvu
• imidumba
• izimila zasolwandle
• ikhabe
• omnqumo
• uphayinaphu
• imifino eluhlaza

magnesium

magnesium Kuyiminerali ebalulekile yamathambo namazinyo anempilo. Kuyadingeka ekusebenzeni okunempilo kwesimiso sezinzwa. Idlala indima ebalulekile kumetabolism yamandla. Ivumela izinqubo eziningi ze-biochemical zenzeke. Ibalulekile kumaseli anempilo.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwe-magnesium:

• izinkinga zenhliziyo
• Ubuthakathaka
• amajaqamba emisipha
• Nyakazisa
• izinkinga zokuphefumula
• Isiyezi
• Ukukhubazeka kwenkumbulo nokudideka kwengqondo
• Isicanucanu
• Ukukhathazeka
• Umfutho wegazi ophezulu

Ikuphi ukudla i-magnesium etholakala kukho?

• AmaSoya
• Imbewu yamathanga
• Imbewu ye-sunflower
• ubhontshisi
• ama-cashews
• Imifino enamahlamvu eluhlaza ngokumnyama njengesipinashi
• Ithanga
• Sesame
• Um-alimondi
• okra

Demir

Demiridlala indima ebalulekile ekuthutheni umoya-mpilo usuka emaphashini uwuyise ezicutshini. Kuyadingeka ohlelweni lokuphefumula olunempilo kanye ne-metabolism yamandla. Iqinisa amasosha omzimba.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwe-iron:

• ukukhathala
• ukuvuvukala kolimi
• ukuphuka izinzipho
• Ubuhlungu bomphimbo
• ukwanda ubende
• Imifantu emlonyeni
• Ukutheleleka okuvamile

Ikuphi ukudla okutholakala kukho okusansimbi?

• Imbewu yamathanga
• ama-cashews
• Amantongomane ephayini
• Amantongomane
• Um-alimondi
• ubhontshisi
• Okusanhlamvu okuphelele
• i-cocoa powder
• imifino enamahlamvu aluhlaza omnyama

ayibe

I-Cobalt iyimaminerali edingekayo ekusebenzeni okujwayelekile kwama-pancreas. Kuyadingeka ukwakheka kwe-hemoglobin. Iqinisekisa ukukhula okuvamile komzimba womuntu. Idlala indima ebalulekile ekumunceni insimbi.

Izimpawu ezilandelayo zibonakala ekuntuleni kwe-cobalt:

• ukukhathala okungamahlalakhona syndrome
• ukukhula kancane kwemisipha
• ukulimala kwezinzwa
• I-Fibromyalgia
• ukuphazamiseka kokugaya ukudla
• anaemia
• ukungahambi kahle kwegazi

Yikuphi ukudla okutholakala kukho i-cobalt?

• amabhilikosi
• UDeniz ürünleri
• I-Fındık
• okusanhlamvu
• imifino eluhlaza
• I-apricot kernel

ithusi

ithusiIdlala indima ebalulekile ekwakhekeni kwe-RBC (amangqamuzana egazi abomvu). Kuyadingeka emithanjeni yegazi enempilo. Ithuthukisa isimiso sezinzwa kanye namasosha omzimba. Kubaluleke kakhulu futhi kumathambo aqinile nanempilo.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwethusi:

• anaemia
• Amagciwane
• ukuzivikela okuphansi
• ukulahlekelwa izinzwa
• ubunzima bokuhamba
• ukulahlekelwa ibhalansi
• Ukucindezeleka
• izinkinga zokukhuluma
• Nyakazisa

Yikuphi ukudla okutholakala kukho ithusi?

• okusanhlamvu okuphelele
• ubhontshisi
• I-Fındık
• amazambane
• imbewu yesesame
• imbewu ye-sunflower
• utamatisi omisiwe elangeni
• ithanga eligazingiwe
• Imbewu yamathanga
• imifino enamahlamvu aluhlaza omnyama
• izithelo ezomisiwe
• Kakao
• Upelepele omnyama
• Maya

zinc

zincKuyadingeka ukuze kusebenze kahle amasosha omzimba. Idlala indima ebalulekile ekuhlukaniseni amaseli kanye nokwanda kwamaseli. Kuyadingeka ukuwohloka kwama-carbohydrate. Ivumela izilonda ukuba ziphole. Ingenye yamaminerali anenzuzo kakhulu esikhumbeni.

Ukuntuleka kwe-Zinc kunezimpawu ezilandelayo:

• Uhudo
• ukukhula kobuchopho okungavamile
• izilonda zesikhumba
• Ukuncipha kwamasosha omzimba
• ukuphola kancane kwezilonda
• izilonda zamehlo
• izinkinga zesikhumba

Yikuphi ukudla okutholakala kukho i-zinc?

• Amantongomane
• okusanhlamvu okuphelele
• ugaye
• Maya
• Imbewu Yethanga Egazisiwe
• imbewu egosiwe
• imbewu yekhabe elomisiwe
• Ushokoledi omnyama
• i-cocoa powder
• Amantongomane

molybdenum

molybdenumkusiza ukudiliza ukwakheka okunobuthi ngenxa yama-sulfite. Iqinisekisa ukusebenza okunempilo kwamaseli. Idlala indima ebalulekile ku-nitrogen metabolism.

Ukuntuleka kwe-molybdenum kunezimpawu ezilandelayo:

• izinkinga zesibindi
• Ijaundice
• Isicanucanu
• ukukhathala
• Ubuhlungu bekhanda
• Ukuhlanza
• ukuquleka
• Bhekisisani

Yikuphi ukudla okutholakala kukho i-molybdenum?

• I-Walnut
• I-Lentil
• Bezelye
• Isibindi
• utamatisi
• izaqathe
• ubhontshisi
• ugaye
• Um-alimondi
• Ikinati
• Chestnut
• ama-cashews
• ubhontshisi oluhlaza

iodine

iodine, Kuyi-mineral ebalulekile ye-cell metabolism. Kuyadingeka ekusebenzeni okujwayelekile kwezindlala zegilo. Isekela inqubo ye-apoptosis (ukufa okuhleliwe kwamaseli angenampilo). Isekela ukuhlanganiswa kwamaprotheni. Iphinde ithuthukise ukukhiqizwa kwe-ATP.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwe-iodine:

• Ukuphelelwa umoya
• umjikelezo wokuya esikhathini ongajwayelekile
• Ukungezwa
• ukukhubazeka kwengqondo
• Ukuphazamiseka kokuma
• Ukucindezeleka
• ukukhathala
• Ukoma kwesikhumba
• ubunzima bokugwinya

Ikuphi ukudla okutholakala kukho iodine?

• usawoti we-iodized
• ubulembu obomile
• Amazambane anesikhumba
• UDeniz ürünleri
• I-Cranberry
• I-yogurt yemvelo
• ubhontshisi organic
• ubisi
• ama-strawberries e-organic
• I-Himalayan crystal usawoti
• Iqanda elibilisiwe

selenium

selenium, ivikela umzimba, ivimbele ukulimala kwamangqamuzana. Ivikela umzimba emiphumeleni enobuthi yezinye izinsimbi ezisindayo nezinye izinto eziyingozi. Abanye ochwepheshe bacabanga ukuthi ivimbela umdlavuza.

Izimpawu ezilandelayo zibonakala ngokuntuleka kwe-selenium:

Ukuntuleka kwe-selenium kubangela isifo sikaKeshan. Lesi simo sezempilo sithinta amathambo namalunga. Ukukhubazeka kwengqondo kuwuphawu olubalulekile lokuntuleka kwe-selenium.

Yikuphi ukudla okutholakala kukho i-selenium?

• garlic
• I-Mantar
• Imvubelo kaBrewer
• irayisi elinsundu
• Oat
• imbewu ye-sunflower
• Imbewu kakolweni
• Ibhali

Izidingo Zamaminerali Zansuku zonke

amaminerali	Isidingo sansuku zonke
calcium	I-1.000 mg
phosphorus	I-700 mg
potassium	I-4.700 mg
sulphur	I-500 mg
sodium	I-1,500 mg
chlorine	I-2,300 mg
magnesium	I-420 mg
Demir	I-18 mg
ayibe	1.5 μg kavithamini B12
ithusi	900 µg
zinc	I-8 mg
molybdenum	45 µg
iodine	150 µg
selenium	55 µg

Ukufingqa;

Amavithamini namaminerali ayizinhlanganisela eziphilayo ezidingwa yimizimba yethu. Lokhu kufanele kutholwe ekudleni kwemvelo. Njengoba zinengxenye ekuphenduleni okuningi emizimbeni yethu, ezinye izinkinga ziphakama ngenxa yokuntula kwazo.

Uma singakwazi ukuthola amavithamini namaminerali ekudleni kwemvelo noma uma sinezinkinga zokumuncwa, singathatha izithasiselo ngokweseluleko sikadokotela.

Izithenjwa: 1, 2, 3, 4, 5