Izimpawu Thulile ukuthi umzimba wakho akanayo Ukuthola amavithamini namaminerali azokusiza

Ngisho nalabo kithi ababengenandaba balwela udle ukudla okunempilo nokunomsoco, ebhekene kakhulu ngenxa yokuswela amavithamini nezinye izakhi. Nazi ezinye zezimpawu ezingase kucace ukuthi umzimba wakho entula amavithamini.

Ziyaqothuka, izinzipho ezishintshe umbala

Iron - obalulekile futhi kudingekile amaminerali somzimba. Abesifazane ulahlekelwe insimbi eyengeziwe ngenxa nomjikelezo wokuya esikhathini, njengoba ukuntuleka kwalesi sakhi emzimbeni ngokuvamile babe inyama. Abesilisa ngokuvamile kudle yensimbi ezingaphezu kuka kuyadingeka.

Lapho umzimba sintula insimbi, kubonakala izimpawu zangaphandle, ezifana izinzipho, ngezandla zombili, futhi izinyawo eliphaphathekile futhi ngokuvamile sokudiliza, ugodo engxenyeni engaphakathi Isivalo.

Abesifazane abangazange finyelela menopause, udinga 18 angu yensimbi ngelanga, amadoda - 8 angu. umzimba Kuhle ubona insimbi kusukela kumithombo ezilwaneni, njengenyama ebomvu inyama, inhlanzi, inyama yenkukhu, oyster nezinye izilwane zasolwandle. imithombo Vegetable yensimbi kukhona isipinashi kanye uphizi amnandi. U-vitamin C kakhulu ngcono ukumuncwa yensimbi.

High blood pressure

Lesi simo kungase kubonise ukuthi umzimba sintula kavithamini D. Vitamin D ukuntula kukhulunywa ngayo kaningi abantu abanebala elinsundu, abanebala elinsundu kanye nabantu abamnyama. A okwanele noma okwandisiwe Imiphumela ketshezi a ingcindezi ongaphakeme, futhi ubangela ukuntula kwayo ngcono.

Adult, kungakhathaliseki ubulili, 600 IU ezidingekayo (isinyathelo amayunithi) vitamin D ngosuku. Ngeshwa, amanani anele lesi sakhi somzimba kunzima ukuthola ngokusebenzisa ukudliwa kokudla, njengoba kuqukethwe imikhiqizo ambalwa. Kungcono ukuthola kwelanga okwanele. Nokho, uma kungeke kwenzeke lokhu, kubalulekile ukwandisa edonsa ngobisi ukudla okungenawo amafutha amaningi, ama-salmon, orange kanye amakhowe yemvelo (esekhulile ngaphansi kwezimo zemvelo).

Umfutho ophansi wegazi

Lesi simo zingase zibonise ukuthi kuntuleka vitamin B12. Ezinye izimpawu yokuntula cobalamin (vitamin B12 iqembu) kuyinto Gait ongagxilile, ukwehluleka muscle ukuchama kaningi.

Noma yimuphi umuntu omdala udinga okungenani 2.4 micrograms ka cobalamin ngosuku. imithombo Excellent engokwemvelo vitamin B12 yilezi ezilandelayo imikhiqizo: izimbaza, trout, salmon, inyama yenkomo, amaqanda nobisi. Ekunqumeni ukusebenzisa amaphilisi medicated namavithamini, kungcono ukuhlala izibhebhe sublingual (resorbable ngaphansi kolimi), ngoba zingcono futhi ngokushesha amuncwa wumzimba.

imisipha amajaqamba

Omunye main igazi electrolyte - potassium. ukuntula wayo emzimbeni kuholela yokuthi amaprotheni ayiqondakali amuncwa nengenawo kwakhiwa yemisipha. Ukuncipha ezingeni potassium electrolyte kuholela yokuthi endaweni ye spasm ithole imisipha ngokuvamile obuphatheka ngesandla.

Imbangela njalo iningi yokuntuleka potassium igazi uba uketshezi ukulahlekelwa ukujuluka okukhulu, uhudo, ukuhlanza, nezinye izimo kunikela ukuphelelwa amanzi emzimbeni.

Adult idinga wawo kungathi izinkulungwame eziyisihlanu angu potassium ngosuku, futhi kungcono kakhulu ukuba kudle ngekudla. imithombo ecebile potassium kukhona banana, ukwatapheya, kakhukhunathi, amazambane kanye legumes.

ukukhathala kukhuphuke

ukukhathala olwengeziwe singaluthola nangokufunda kube uphawu ukuntula uvithamini C emzimbeni. Ekhulwini XVIII, kulesi simo kungaba elibi kakhulu futhi kubangelwa izifo ezethusayo ezifana ukhwekhwe. Namuhla, umphumela onjalo akusho ukusongela kithi, kodwa Vitamin C ukuntula kuzibonakalisa ebuthaka izivikeli mzimba, ukukhathala, acasulwe ubala, futhi izinsini ngezinye izikhathi ukopha futhi izinwele owomile. Ikakhulukazi othambekele lokhu ababhemayo isimo. Badinga ukudla yesithathu ngaphezu kuyinsakavukela vitamin C ngelanga, ukunqoba ukungabi khona. Kuyefana nasendleleni yokwenziwa ababhemayo.

Abesifazane kudingeka mayelana 75 kavithamini C ngelanga, amadoda - 90 mg, ababhemayo - 125 mg. Imithombo best vitamin C zihlanganisa izithelo ezisawolintshi, utamatisi, ikiwi, uphayinaphu, isipinashi, broccoli, amakhabe nopelepele.

Izinkinga umsebenzi yegilo indlala

Indlala yegilo bukhipha ama-hormone egilo kunesidingo ukuze kusebenze ngempumelelo umzimba. Ngokuvamile, ukuntuleka la ma-hormone ihlobene eduze ukuntula iodine. Izinkinga e indlala yegilo kungatholakala kuphela ukuhlaziywa zamalabhorekthi, kodwa ukuntuleka kwe-iodine emzimbeni kungaholela imiphumela ehlukile. Ngokwesibonelo, wanciphisa ukuhileleka nezinkinga engqondweni yethu inkumbulo, kwehle amandla, ukunganakwa, futhi izinga lokushisa komzimba ongaphakeme angase abonise ukuntuleka kwe-hormone yegilo. Izinkinga ndlala indlala bokwenza umsebenzi oyingozi ikakhulukazi lezo ezimithi, ngoba ukuntuleka hormone kungaholela yisisu.

Abantu abaningi abadala kudingeka 150 micrograms iodine ngosuku, kuyilapho abesifazane abakhulelwe kufanele uthathe 220 micrograms. Iodine kuqukethwe kwasolwandle kakhulu, imikhiqizo yobisi, kanye amanzi nosawoti iodized.

umonakalo njalo ithambo izicubu

Ukuntuleka kwe-calcium emzimbeni kuholela ukwehla amathambo eqinile futhi kwenza ukudleka kwamathambo. Isimo angakhula abe kwamathambo, kuholele ongaphakeme kwamathambo, izinguquko ithambo umzimba futhi ngenxa yalokho ukuba waphuka njalo.

amathambo Human ukufinyelela zinamandla eminyakeni engu-30, ke baqala amandla kancane kancane futhi ulahlekelwe amaminerali, ikakhulukazi i-calcium. Ngakho-ke, kubaluleke kakhulu ukuba umzimba uthola izinga edingekayo izidakamizwa. Kodwa lokho akuyona yonke: ngaphezu calcium, amathambo kudingeka umsebenzi kanye nokuzivocavoca, ngakho kuyasiza kakhulu ukuhamba, ukugijima, ukwenza i-yoga kanye / noma aerobics.

Adult, iminyaka 45-50 kudingeka abangaba yinkulungwane angu-calcium ngosuku, emva lonyaka izinga ukukhuphuka 1,200 angu. Inani elikhulu calcium kuqukethwe imikhiqizo yobisi, ikakhulukazi ushizi nobisi, imifino collard, amahlamvu itheniphu, ulethisi, Tofu, uphizi green pod futhi ubhontshisi oluhlaza. amavithamini Pharmaceutical nezinye izakhamzimba kungcono nokudla.

Imifantu izindebe namakhona emlonyeni

Ngakho ngezinye izikhathi ivela nokuntuleka B6. Ezinye izimpawu zingase zingavuvukalanga ulimi, ukucindezeleka futhi ukudideka. Izimpawu ziqala ukuvela kuphela uma ukuntuleka kwamavithamini emzimbeni kuba ezibucayi. Ngezinye izikhathi ukuntula B6 kubangelwa imithi yezokwelapha.

Abantu abaneminyaka engaphansi kwengu-50 ubudala kudingeka yisilinganiso sesifundo esisodwa kanye angu nengxenye kulezi zingxenye ngosuku, ngemuva amahlanu isilinganiso ukukhuphuka 1.7 angu. Ukudla aqukethe B6: chickpeas, tuna, salmon, ubhanana kanye marinara sauce. Kungcono yini ukuthi selaphe yokuntuleka B6 ngosizo lwemithi, udokotela ngaphambilini.