Ukungabi namavithamini: ukuxilonga nokuqeda

Isayensi seyihlolile ngokunembile futhi saqhathanisa izifo zethu ngokuntuleka kwamavithamini namaminerali athile. Kubonakala sengathi into enjalo, kodwa umzimba wethu uzwela ukungabi nanoma yiliphi i-milligram yezici ezidingekayo futhi unikeza izimpawu eziqhubekayo mayelana nokubuyiswa kwazo. Ezimweni eziningi, ungenza ngaphandle kwemikhiqizo yemboni yezokwelapha futhi uphinde ufake amaphilisi ngamikhiqizo evamile.


Phawula ukucasuka ngokweqile nokuxabana? Unayo inselelo yensimbi, udle i-steak! Ingabe imilenze yakho ivuvuka? Ngakho-ke, hhayi i-potassium ngokwanele. Vimbela ibhanana, kulokhu kuzuza kabili: futhi kuyinambitha, futhi umzimba uzothola amaminerali adingekayo. Kusukela manje kuze kube manje, njengoba bekusho, okunye okuningiliziwe ngemininingwane ...

1. I-VITAMIN B2 IMSEBENZI
Umthamo wansuku zonke onconyiwe ngu-1.3 mg wamadoda kanye no-1.1 mg wabesifazane. I-Vitamin B2 ibalulekile ekukhiqizeni nasekukhuleni kwamaseli, ngaphandle kwalo umzimba awukwazi ukubuyisela isikhumba namangqamuzana amancane anejubane elifanele. Ngenxa yokuntuleka kwayo, isibonelo, izingxenyana zezindebe zingase ziqhekeke. Kubuye kubalulekile ukucubungula ukudla zibe namandla, ngakho ukukhathala kanye ne-migraine kuyoba izimpawu eziqondile zokuntuleka kwevithamini B2. Ngokwezibalo, owesifazane wesihlanu wamantombazane oneminyaka engu-11 no-18 ubudala kanti owesifazane oyedwa kwabayisishiyagalombili abasebenzisi i-vitamin B2 eyanele. Emadodeni, ukutholakala kwamavithamini akuvamile. Isizathu ukuthi badla ukudla okunye (njengento yonke elula futhi elula!) Futhi ngokwezindleko zokudliwa uthole i-dose edingekayo ye-B2. Isimo se-vitamin B2 sehluleka kalula - sitholakala kwimikhiqizo yobisi, nje ingilazi (250 ml) yobisi ekudleni kwansuku zonke kuzosusa zonke izinkinga.

2. UKUHLELWA KWEVITAMIN A
Akusekho i-migraine, njengokwesimo se-vitamin B2, ne-indigestion izokhombisa ukungabi nalutho kwe-vitamin A. Ingqikithi ka-0.7 mg ngosuku ngamadoda kanye no-0.6 mg kubesifazane kuyadingeka ukuvikela izindawo zomzimba zamathumbu nasezintweni zomoya izifo ezingenzeka. Kodwa le nombolo iphinde ilahleke kumuntu ngamunye kwabayisishiyagalombili bobulili bobabili kanye namaphesenti angu-10 amadoda. Abesifazane abangaphansi (amaphesenti ayisithupha) abanakho i-vitamin A ngenxa yokudla kwemifino, bedla izaqathe nemivino equkethe i-vitamin A. I-ration yokuxazulula ukulahlekelwa yiyona elula: izaqathe nesibindi, kepha isibindi kubafazi abakhulelwe asikhuthazwa ukuthi "ukubhalwa" kwevithamini A akusiyo ukulimaza ingane.

3. UKUPHILA KWAMVITAMINI D
Ubuhlungu obujwayelekile emzimbeni nasendaweni emhlane noma ezinhlangothini, i-fasciitis ye-plantar (ubuhlungu ezintendeni, ikakhulukazi ekuseni), ubuthakathaka nokukhathala yizibonakaliso zokuntuleka kwe-vitamin D emzimbeni. Kubalulekile ekuthuthukiseni nokugcinwa kwamathambo nemisipha, njengoba ilawula izinga le-calcium ne-phosphorus. Ukuqinisa amathambo ethu, i-vithamini ibalulekile futhi kumzimba wokuzivikela, ukwandisa amandla okuvikela omzimba womzimba. Umthamo wansuku zonke u-5 μg (lokhu ngu-0.005 mg! Qhathanisa nemfuneko engenhla yamavithamini B2 no-A). Nokho, izibalo zibonisa izinga eliphansi levithamini D kuzo zonke izigaba.

Ukuntuleka kwevithamini D kususwe kalula yi-sardine yakho eyintandokazi ekhonjiwe, i-salmon noma ngisho ne-sprat uma udla okungenani ama-servings ambalwa ngeviki. Futhi kunoma yiluphi usuku olususwe ngokushisa luya emgwaqweni bese uchitha imizuzu engu-20 ngaphansi kwelanga ngaphandle kokuvikela ilanga. Yakha umzimba wonke izimo, uzozihlinzeka nge-vitamin D.

4. UKUHLOLA ZINC
Uye wayeka ukuhlukanisa ama-flavoring nuances of food? Mhlawumbe lokhu kungenxa yokuntuleka kwe-zinc emzimbeni. Ucwaningo lwamuva olwenziwa odokotela baseYurophu bathola ukuthi ezigulini ezinezinto ezincane ze-zinc ezinqenjini zegazi elibomvu, ikhono lokubona ukunambitha okusawoti landa. Ngokuvamile, i-zinc iyadingeka ekuthuthukiseni nasekugcinweni kwezindlebhisi zokunambitheka kanye nokukhiqizwa kwama-enzyme angama-salivary. Ukuntuleka kwayo kubonakala nangokwanda kwezifo ze-catarrhal futhi kubambezeleka ukuphulukiswa kwesilonda, njengoba le mineral idlala indima ebalulekile ekusebenzeni kwamasosha omzimba nasekuvuseleleni nasekuvuseleleni amaseli.

Inyosi kanye newundlu, amantongomane (mhlawumbe ama-peanuts noma ama-cashews), konke okusanhlamvu kuzodinga ukungena kwe-zinc. Imfuneko yansuku zonke ye-zinc emadodeni i-9.5 mg, kwabesifazane ifika ku-7 mg.

5. UKUHLELWA KWEMPOTSI
I-Potassium "iboshelwe" ukusiza ukulawula ukulinganisela kwamanzi emzimbeni, ngakho ukuntuleka kwayo kunomthelela ekwandeni kwengcindezi yegazi. Konke lokhu kuyinkimbinkimbi kubonakala emilenzeni evuvukile, ikakhulukazi ekupheleni kosuku. Izazi zezokwelapha zithole ukuthi cishe ingxenye yesine yazo zonke abesifazane azihlinzeki ngesilinganiso esidingekayo se-potassium ekudleni kwabo.

Potassium iningi emifino nezithelo, ikakhulukazi ebhanana. Ngakho-ke, bonke abesifazane abakushoyo kusihlwa ngokububula: "Yeka ukuthi nginezinyawo zokuvuvukala kanjani!", Kunconywa ukuba udle kuze kufike amabhanana amahlanu ngosuku, bese kuhlinzekwa umthamo odingekayo nsuku zonke we-potassium 3.5 mg.

6. UKUHLELA KWENHLANGANO
Odokotela baqaphela ngokucacile ubudlelwane obuphakathi komlingiswa we-grumpy nokuntuleka kwensimbi emzimbeni. Esikhathini esidlule, izimpawu ezinjalo zaqaphela i-pallor ngokweqile futhi, ngokungavamile, ukuma kwe-nail ngesimo se-concave spoon (njengokungathi ingabamba ukudonsa kwamanzi). Manje, ukucasula okwenyuka kubhekwa njengendlela ehamba phambili yokuntuleka kwensimbi kuzo zonke ezinye izici.

I-Iron ingenye yezingxenye ezisemqoka zamaseli abomvu obomvu, zidinga ukuthi zisakaze i-oxygen kuwo wonke umzimba. Uma kukhona ukusweleka, okokuqala, umthamo we-oksijini owenziwe ebuchosheni uzokwehla. Ngakho ukubonakaliswa kokuxabana. I-dose edingekayo yansuku zonke yamadoda ayi-8.7 mg, futhi yabesifazane - okungenani ngo-14.8 mg! Kuphela ngokwezibalo, amaphesenti angaba ngu-30 amantombazane asekhulile kanye namaphesenti angu-17 abesifazane besonke ubudala abanenkinga yokungena kwensimbi. Nansi enye yezincazelo zokushisa okusheshayo nokuqhuma kwamantombazane asebasha kanye nokuqhathanisa (kuqhathaniswa namadoda) ukugoma kwabesifazane abadala.

Imithombo yensimbi yemvelaphi yezilwane - yenkomo, ama-sardines, amaqanda, kanye nemifino eluhlaza, amantongomane, ama-legumes angcono kunanoma yimaphi amaphilisi azosiza ekukhoneni. Amadoda akufanele aqine futhi avame ukupha umkawo ngemikhiqizo ebizwa ngokuthi. Khona-ke banikezwa ukuphumula komndeni, akekho oyobacindezela ngokujulile.