Lokhu kusizwa ngezindlela zanamuhla zezitshalo zokulima ezikhulayo. Ama-pesticides kanye nokubulala ukhula kubulala amabhaktheriya asebenzayo emhlabathini lapho izitshalo zidinga khona. Futhi ama-fertilizer ashibhile asetshenzisiwe akakwazi ukukhokhela konke okudingekayo. Inhlabathi iyafa, futhi ukudla kulahlekelwa inani layo. Ukwehluleka kwemithi yamaminerali kuyaphazamisa umsebenzi ojwayelekile womzimba futhi kwandisa ingozi yezifo. Kuholela ekudleni ngokweqile: umzimba uzama ukuthola ukuthi awukho ngale ndlela. Ukudla okunempilo kanye nama-vitamin-mineral complexes amahle angakwazi ukuhlangabezana nezidingo zansuku zonke, kodwa kwezinye izimo kudingeka inani eliningi lemithombo.
Ukuze singakulayishi ngolwazi olungadingekile, sifingqa yonke idatha kuthebula elilodwa. Ngakho kuyoba lula ukuhamba. Ngaphezu kwalokho, inganyatheliswa njalo "ihlale isondelene."
Into eyisisekelo yamaminerali | Umthamo wansuku zonke | Kungani kubalulekile? | Imiphi imikhiqizo equkethe? | Ngingathola yini ukudla okwanele? | Yini evimbela ukufaniswa? | Yini okufanele uthathe ngaphezulu? |
I-calcium (Ca) | 1000-1200 mg | Ukuze amazinyo, amathambo, igazi, imizimba isebenze | Imikhiqizo yobisi, ama-sardine, i-broccoli, okusanhlamvu, amantongomane | Yebo, ikakhulukazi uma kunokudla okuqinile | Antacids, ukungabi nalutho i-magnesium | I-Calcium Citrate ifakwe kungcono |
Phosphorus (P) | 700 mg | Ilawula ibhalansi ye-acid-base | Imikhiqizo yobisi, inyama, inhlanzi, izinkukhu, ubhontshisi njll. | Yebo, ngokudla okuhlukahlukene | I-Aluminium-equkethe antacids | Xhumana nodokotela wakho |
I-Magnesium (Mg) | 310-320 mg (for abesifazane) | Ukulinganisa i-calcium, ivuselela imisipha | Imifino eluhlaza emifino eluhlaza, amantongomane, okusanhlamvu | Cha, ngoba ngokuvamile ihlehla ngesikhathi sokupheka | Ukwedlula i-calcium | 400 mg we-citesium citrate ngo-powder usuku lonke |
I-sodium (Na) | 1200-1500 mg | Ilawula ukucindezelwa; zidinga imisipha | Usawoti, i-soy sauce | Yebo, iningi labantu lithola ngokwanele | Akukho lutho ayiphazamisi | Nge-sweat-isotonic eyengeziwe |
Potassium (C) | 4700 mg | Ilondoloza ibhalansi uketshezi | Imifino, izithelo, inyama, ubisi, okusanhlamvu, izithelo | Yebo, uma udla imifino eluhlaza okwanele | Ikhofi, ugwayi, utshwala, i-calcium eyengeziwe | Imifino eluhlaza, ikakhulu uma uthatha imithi |
I-chlorine (CI) | 1800-2300 mg | Ukulinganisa uketshezi nokugaya | Usawoti, i-soy sauce | Yebo, kusuka emifino kanye nosawoti, okungeziwe ekudleni | Akukho lutho ayiphazamisi | Xhumana nodokotela wakho |
Sulfure (S) | i-microdoses | Izinwele, isikhumba nezipikili; ukukhiqizwa kwamahomoni | Inyama, inhlanzi, amaqanda, ama-legumes, isoso se-asparagusi, anyanisi, iklabishi | Yebo, ngaphandle uma kwenzeka ukwephula amaprotheni umzimba | Amavithamini D amaningi, ubisi | Xhumana nodokotela wakho |
I-Iron (Fe) | 8-18 mg (for abesifazane) | Ekubunjweni kwe-hemoglobin; kusiza ekudluliseni oksijini | Inyama, amaqanda, imifino eluhlaza, izithelo, okusanhlamvu | Ukulahlekelwa okungenzeka kwabesifazane abaneminyaka yobudala bokuzala | I-oxalates (isipinashi) noma ama-tannins (itiye) | Xhumana nodokotela wakho |
I-iodine (I) | 150 mg | Iyingxenye yamahomoni wegciwane | Usawoti obhekiwe, izilwane zasolwandle | Uma usebenzisa usawoti idididi | Akukho okuvimbela | Ungathathi izidakamizwa ngaphandle kwemithi |
I-Zinc (Zn) | I-8 mg (yabesifazane) | Ukuzivikela; kusuka ku-dystrophy ye-retinal | Inyama ebomvu, ama-oysters, ama-legumes, okusanhlamvu okusanhlamvu | Ukungahle kwenzeke ngemuva kokucindezeleka okukhulu | Ukuthatha amanani amakhulu kakhulu ensimbi | Ukwehluleka kuphela kungalungiswa udokotela |
I-Copper (Cu) | 900 μg | Kubalulekile ekukhiqizeni amaseli abomvu egazi | Inyama, i-shellfish, amantongomane, omusha-wonke, i-cocoa, ubhontshisi, ama-plums | Yebo, kodwa ukudla okunomsoco kwenza kube nzima | Amanani amaningi e-supplement ane-zinc nesensi | Iphutha lingalungiswa kuphela ngudokotela oya khona |
I-Manganese (Mn) | 900 μg | Uqinisa amathambo, kusiza ekukhiqizeni i-collagen | Ukudla okuphelele okusanhlamvu, itiye, amantongomane, ubhontshisi | Yebo, kodwa ukudla okunomsoco kwenza kube nzima | Ukuthatha amanani amakhulu kakhulu ensimbi | Ukuntuleka kungalungiswa udokotela |
I-Chrome (Cr) | 20-25 μg (for abesifazane) | Usekela izinga le-glucose yegazi | Inyama, inhlanzi, ubhiya, amantongomane, ushizi, ezinye okusanhlamvu | Yebo. Ukwehluleka kwenzeka kubantu abanesifo sikashukela nabakudala | Insimbi eyengeziwe | Ukubonisana kochwepheshe kuyadingeka |
Cishe isigamu sezingxenye zetafula likaMendeleev ziyimaminerali ewusizo womzimba womuntu. Futhi akumangalisi! Ngempela, umzimba womuntu unzima kakhulu.