1 - Yimaphi Amaminerali We-Trace?
Umzimba wakho udinga amaminerali ngezimpendulo ezihlukahlukene zokwenziwa kwezinto eziphilayo. Ochwepheshe bokudla bahlukanisa amaminerali okudla abe ngamaqembu amabili: amaminerali ayisithupha amakhulu, afaka izinto ezifana ne-calcium, i-magnesium, ne-potassium, namaminerali angu-9 alandelayo, esizofihla lapha.
Amaminerali okulandelela abizwe ngokuthi umzimba wakho udinga kuphela inani elincane le-teeny ngalinye. Kodwa lokho akusho ukuthi akukhathaleki ngoba udinga wonke amaminerali okulandelela ukuba abe nempilo.
Ukudla ukudla okunempilo okunempilo kuzonikeza umzimba wakho nazo zonke izakhi ozidingayo, kufaka phakathi amaminerali okulandelela. Kodwa sizokhomba eminye imithombo eyisisekelo yamaminerali ngamunye, ukuze wazi ukuthi uthola okwanele ekudleni kwakho.
2 - i-Chromium
I-Chromium iyadingeka ekusetshenzisweni kwe-metabolism enempilo nokugcina ushukela nesitashi ngoba ikhulisa imiphumela ye-insulin, i-hormone elawula inani le-glucose egazini lakho. I-Chromium ibalulekile ekusetshenzisweni kwemithi yamaprotheni namafutha kanye.
I-chromium yezidakamizwa itholakala ngobuncane obukhulu ekudleni okuhlukahlukene, ngakho-ke ukuntuleka okungavamile. Inyama, okusanhlamvu okugcwele, i-broccoli, amazambane, ama-apula, ubhanana, i-garlic, ne-basil yonke imithombo enhle ye-chromium yokudla.
Funda kabanzi mayelana ne-Chromium
3 - I-Copper
I-Copper ingase ingabi yi-mineral ocabanga ngayo kaningi kodwa ibaluleke kakhulu. Umzimba wakho udinga ithusi ngamathambo aqinile kanye nezindonga zempuphu enempilo yegazi, kanye nenye ingxenye yezinto ezithinta i-antioxidant futhi kuyadingeka ukuba umzimba wakho ukhiqize amandla. I-Copper nayo iyadingeka ukuba i-metabolism evamile yensimbi, enye enye yamaminerali avela kakhulu.
I-Copper itholakale ekudleni inyama, i-shellfish, amantongomane, imbewu, i-cocoa, nemikhiqizo egcwele okusanhlamvu . Ukuntuleka kwezinga eliphezulu akunakwenzeka uma nje uthola okwanele ukuba udle nsuku zonke, kodwa kungenzeka uma udla inani elikhulu le-zinc.
Funda kabanzi mayelana nomcibisholo
4 - i-fluoride
Cishe usujwayele le maminerali ebalulekile. I-fluoride isiza ukugcina amathambo akho namazinyo aqine ngoba kukhuthaza ukugcizelela lezo zicubu. Eqinisweni, izincomo ze-fluoride zisekelwe emananini aphephile futhi aphumelelayo kakhulu adingekayo ukuze kuvinjelwe imithwalo yamazinyo kulabo bobabili nabantwana abadala.
Uzothola emanzini okuphuza aphuza amanzi, itiye, kanye nezilwane zasolwandle. Itholakale nasemikhiqizweni yamazinyo ehlanjululwa njengamazinyo wokugcoba kanye neminye imincintiswano yomlomo.
5 - i-iodine
Umzimba wakho udinga i-iodine ukuze wenze ama-hormone e-thyroid ebizwa ngokuthi i-thyroxine (T4) ne-triiodothyronine (T3), ngakho-ke kuyadingeka ukuze usebenze ngokujwayelekile kwegciwane le-thyroid. Iodine nayo ibalulekile ekusebenzeni kwamasosha omzimba kanye nempilo yebele.
Itholakale ngokwemvelo ezinhlanzi zasolwandle kanye nokudla okutshalwe esitshalweni okutshalwe enhlabathini enothileyo e-iodine efana nenhlabathi etholakala eduze nolwandle. Ukuntuleka kwe-iodine kwakuyinkinga enkulu ezingxenyeni eziphakathi zase-US kuze kube yilapho iodine yengezwa ekutheni usawoti ekhulwini lama-20 ukulwa nokuntuleka kwe-iodine.
Funda kabanzi mayelana ne-iodine
6 - Iron
Udinga amandla amaningi? Mhlawumbe insimbi yizimbiwa ozidingayo. I-iron yingxenye ebalulekile yama-protein okuthiwa i-hemoglobin ne-myoglobin. I-hémoglobin itholakala kumaseli abomvu wegazi futhi yenza kube lula ukuhambisa umoya-mpilo kusuka emaphashini akho kuya ezithombeni nakwezinye izicubu. I-Myoglobin ifana ne-hemoglobin, ngaphandle kokuthi ithwala i-oksijeni ukuze ixube amangqamuzana.
I-iron nayo ibalulekile ekusebenzeni okujwayelekile kwamasosha omzimba nokukhula kwamaseli avamile. Ukudla okunomcebo we-iron kuhlanganisa inyama yenyama, inyama yezinyosi, izinkukhu, inhlanzi, i-legumes kanye nemifino emifino emnyama.
Funda kabanzi mayelana ne-Iron
7 - iManganese
I-Manganese ihileleke ekwakheni ithambo futhi iyadingeka ekuphulukiseni isilonda. Kubalulekile futhi ekukhiqizeni ama-enzyme abandakanya amaprotheni, i-cholesterol, ne-carbohydrate metabolism. I-Manganese nayo ihileleke emisebenzini ethile ye-antioxidant.
I-Manganese itholakala kuma-pecans nakwamanye amantongomane, amaphayinaphu, amazambane, imbewu, ama-legumes, kanye nezinhlamvu ezigcwele.
Funda kabanzi mayelana neManganese
8 - iMolybdenum
I-Molybdenum iyisakhi se-enzyme umzimba wakho owenzayo ngokuphula amino acid, kanye nezidakamizwa kanye nobuthe. Itholakala ezinhlobonhlobo zokudla kwezitshalo, ikakhulukazi ama-legumes namantongomane, kodwa okuqukethwe ngokuyinhloko kuncike ekutheni i-molybdenum engakanani emhlabathini.
Funda kabanzi mayelana ne-Molybdenum
9 - Selenium
I-Selenium isetshenziselwa ukusabela okulwa ne-antioxidant okusiza ukuvikela amangqamuzana emzimbeni wakho futhi kubalulekile empilweni ye -roid enempilo. Kubaluleke kakhulu ekukhiqizeni kanye ne-DNA synthesis.
I-Selenium itholakala ekudleni okunengi okutshala izitshalo ezifana nezinhlamvu ezigcwele, amantongomane, imbewu, kanye nemifino. Amantongomane aseBrazil aqukethe olunye u-selenium kunanoma yimuphi omunye ukudla. Ngeke kwenzeke ukuthi uzobhekana nesifo se-selenium uma nje udla ukudla okunengi okutshala izitshalo.
Funda kabanzi mayelana neSelenium
10 - i-Zinc
I-Zinc isetshenziselwa ukusabela kwamakhemikhali amaningi futhi iyisici esikhulu samasosha omzimba wakho futhi uyayidinga ukuze ukwazi ukunambitha ukudla kwakho nokuhogela zonke izinto ezizungezile. Uma nje uyidla inyama ngeke ube nenkinga ngokufaka i-zinc yakho. Itholakala ekudleni, ezokudla zasolwandle, nokunye okunye okudla okuphezulu kwamaprotheni. Ama-oyster yiwona ovela kuyo-umthombo we-zinc. Iqukethe i-zinc ngaphezulu kunoma yimuphi omunye ukudla.
Funda kabanzi mayelana ne-Zinc
Imithombo
I-Institute of Medicine ye-National Academies. "Izindleko zokudluliswa kwezidakamizwa: Izinto."
I-Linus Pauling Institute I-Micronutrient Information Centre, i-Oregon State University. "Amaminerali."
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "AmaSpredishithi Eqiniso Amaphilisi Okudla."