1 - Kodi Trace Minerals ndi chiyani?
Thupi lanu limafuna mchere kuti zichitike mosiyanasiyana. Akatswiri odyetsa zakudya amagawa zakudya zamagazi m'magulu awiri: miyala yaikulu 6, yomwe imaphatikizapo zinthu monga calcium, magnesium, ndi potassium, ndi zina zowonjezera zisanu ndi zinai zomwe tizitsegula apa.
Mchere umatchulidwa chifukwa thupi lanu limangodalira pang'ono pang'ono. Koma izi sizikutanthauza kuti zilibe kanthu chifukwa mukufunikira kuti mcherewu ukhale wathanzi.
Kudya zakudya zabwino kwambiri kumapatsa thupi lanu ndi zakudya zonse zomwe mukufunikira, kuphatikizapo mchere. Koma tiwongolera zina mwazimene zimayambitsa mchere, kotero mudzadziwa ngati mukudya mokwanira.
2 - Chromium
Chromium ndi yofunika kuti thupi likhale ndi thanzi labwino komanso yosungira shuga ndi wowuma chifukwa imayambitsa matenda a insulini, mahomoni omwe amachititsa kuchuluka kwa shuga m'magazi anu. Chromium ndi yofunika kwambiri kuti thupi likhale ndi mapuloteni komanso mafuta.
Zakudya za chromium zimapezeka pangТono kakang'ono pa zakudya zosiyanasiyana, kotero kusowa kwachilendo n'kosowa. Nyama, mbewu zonse, broccoli, mbatata, maapulo, nthochi, adyo, ndi basil ndiwo magwero abwino a zakudya za chromium.
Phunzirani zambiri za Chromium
3 - Copper
Mkuwa sangakhale mchere womwe mumaganizira kawirikawiri koma ndi wofunika kwambiri. Thupi lanu limafuna mkuwa ndi mafupa amphamvu ndi makoma abwino a zitsulo zamagazi, kuphatikizapo mbali ya mankhwala ena okhudzana ndi antioxidant ndipo ndi kofunika kuti thupi lanu likhale ndi mphamvu. Mkuwa umafunikanso kuti mukhale ndi metabolism yachitsulo yowonjezera, yomwe ndi yowonjezera mchere.
Nkhuni imapezeka mu nyama yanyama, nkhono, mtedza, mbewu, kakale, ndi zakudya zonse za tirigu . Kulephera sikungatheke ngati mutadya chakudya chokwanira tsiku lililonse, koma zingatheke ngati mutadya zinki zambiri.
Phunzirani Zambiri Pankhani Yamkuwa
4 - Fluoride
Mwinamwake mukudziŵa kale za mchere wamtengo wapatali uwu. Fluoride imathandiza kuti mafupa ndi mano anu akhale olimba chifukwa zimalimbikitsa kugwiritsira ntchito mankhwalawa. Ndipotu, malangizowo a fluoride amachokera kuchitetezo chotetezeka kwambiri komanso chofunika kwambiri kuti zisawonongeke mazinyo a ana ndi akuluakulu.
Mudzaupeza mu madzi akumwa, tiyi, ndi nsomba. Amapezekanso m'magulu opangidwa ndi mankhwala opangira mankhwala monga mankhwala opangira mano komanso zitsulo zamakamwa.
5 - Iodini
Thupi lanu limafuna ayodini kuti ikhale ndi mahomoni otchedwa thyroxine (T4) ndi triiodothyronine (T3). Iodini ndi yofunikanso kuti chitetezo cha m'thupi chiziyenda bwino komanso chitetezo cha m'mawere.
Amapezeka mwachibadwa mu zakudya ndi zakudya zomwe zimakhala ndi zomera zomwe zimapezeka mu nthaka yochuluka ngati ayodini yomwe imapezeka pafupi ndi nyanja. Kulephera kwa ayodini kunali vuto lalikulu pakati pa magawo a US mpaka iodini idawonjezeredwa kuti ipereke mchere m'zaka za zana la 20 kuti athetse kufooka kwa ayodini.
6 - Iron
Kodi mukufuna mphamvu zambiri? Mwinamwake chitsulo ndi mchere womwe mukuufuna. Iron ndi mbali yofunika kwambiri ya mapuloteni otchedwa hemoglobin ndi myoglobin. Hemoglobin imapezeka m'maselo ofiira ofiira ndipo imatha kutulutsa mpweya kuchokera m'mapapu anu kupita ku ziwalo ndi zina. Myoglobin ndi ofanana ndi hemoglobin, kupatula kuti imanyamula mpweya wa maselo.
Iron imathandizanso kuti chitetezo cha m'thupi chitengeke bwino komanso kukula kwa maselo. Zakudya zolemera zitsulo zimaphatikizapo nyama ya nyama, minofu ya nyama, nkhuku, nsomba, nyemba, ndi masamba obiriwira.
7 - Manganese
Manganese amagwira ntchito yopanga fupa ndipo amafunika kuchiritsa machiritso. Ndikofunikanso kupanga mapuloteni omwe amaphatikizidwa mu mapuloteni, kolesterolini, ndi kagayidwe kamadzimadzi. Manganese amagwiranso ntchito zina zoteteza antioxidant.
Manganese amapezeka m'matope ndi mtedza wina, mananali, mbatata, mbewu, nyemba, ndi mbewu zonse.
8 - Molybdenum
Molybdenum ndi gawo limodzi la mavitamini omwe thupi lanu limagwiritsira ntchito kuthetsa amino acid, komanso mankhwala ndi poizoni. Amapezeka mu zakudya zamitundu yambiri, makamaka nyemba ndi mtedza, koma zomwe zimapezeka makamaka zimadalira kuchuluka kwa molybdenum m'nthaka.
9 - Selenium
Selenium imagwiritsidwa ntchito pa antioxidant zomwe zimawathandiza kuteteza maselo m'thupi lanu ndipo n'kofunika kuti chithokomiro chikhale chogwira ntchito. Ndikofunika kwambiri kuti abereke komanso kubwezeretsa DNA.
Selenium imapezeka mu zakudya zambiri monga zomera, mtedza, mbewu, ndi nyemba. Mitsuko ya Brazil imakhala ndi selenium yambiri kuposa chakudya china chilichonse. Sizingatheke kuti mudzakhala ndi vuto la selenium mukamadya zakudya zambiri.
Dziwani Zambiri Zokhudza Selenium
10 - Zinc
Zinc imagwiritsidwa ntchito mmaganizo osiyanasiyana osiyanasiyana ndipo ndi gawo lalikulu la chitetezo cha mthupi lanu ndipo mukulifuna kuti lilawe chakudya chanu ndikumununkhiza zinthu zosiyanasiyana zomwe zikukuzungulirani. Malingana ngati inu mukudya nyama simudzakhala ndi vuto ndi kulowa kwa zinki. Amapezeka mu zakudya, nsomba, ndi zakudya zina zambiri zomwe zili ndi mapuloteni. Oyster ndizochokera ku zinc. Iwo ali ndi zinki zambiri kuposa chakudya china chirichonse.
Zotsatira
Institute of Medicine ya National Academy. "Zowonjezera Zowonjezera Zakudya: Zinthu."
Linus Pauling Institute Micronutrient Information Center, University of Oregon State. "Mchere."
National Institutes of Health, Office of Food Supplements. "Zolemba Zolemba Zolemba Zakudya."