Ukutya okuphezulu kwiCopper

Umxholo

• 1. Isibindi
• 2. Iimbatyisi
• 3. Spirulina
• 4. Amakhowa eShiitake
• 5. Amandongomane neMbewu
• 6. Amanqatha
• 7. Uhlaza oluhlaza
• 8. Itshokholethi emnyama
• Umgca osezantsi

ICopper sisimbiwa esifunwa ngumzimba wakho ngamanani amancinci ukugcina impilo yakho intle.

Isebenzisa ubhedu ukwenza iiseli ezibomvu zegazi, ithambo, izihlunu ezihlangeneyo kunye nee-enzymes ezibalulekileyo.

Ubhedu luyabandakanyeka ekusetyenzisweni kwecholesterols, ukusebenza kakuhle kwenkqubo yomzimba yokuzikhusela kunye nokukhula kunye nokukhula kweentsana ezisesibelekweni ().

Nangona ifuneka kuphela kwixabiso elincinci, yiminerali eyimfuneko- okuthetha ukuba kufuneka uyifumane kwindlela otya ngayo kuba umzimba wakho awunako ukuyivelisa wedwa.

Kuyacetyiswa ukuba abantu abadala bafumane i-900 mcg yobhedu ngosuku.

Nangona kunjalo, ukuba ukhulelwe okanye uncancisa, kuya kufuneka ufumane kancinci ngaphezulu - 1 mg okanye 1.3 mg ngosuku, ngokwahlukeneyo.

Nazi izinto ezi-8 zokutya eziphakamileyo ngobhedu.

1. Isibindi

Iinyama zomzimba-ezinjengesibindi-zinesondlo kakhulu.

Banikezela ngamanani amaninzi ezondlo, kuquka i-vitamin B12, i-vitamin A, i-riboflavin (B2), i-folate (B9), i-iron kunye ne-choline (2).

Isibindi ikwangumthombo obalaseleyo wobhedu.

Ngapha koko, isilayi esinye (i-67 gram) yesibindi sethole sikunika i-10.3 mg yobhedu- i-1,144% ye-Reference Daily Intake (RDI) (3).

Ukongeza i-flavour kunye ne-zest kwisibindi, zama i-pan-frying nge-anyanisi okanye uyixube kwi-burger patties kunye ne-stews.

Nangona kunjalo, inani eliphezulu levithamini A kwisibindi linokwenzakalisa iintsana ezingekazalwa. Ke ngoko, abasetyhini abakhulelweyo kufuneka bakuphephe ukutya okunevithamini A ephezulu kakhulu, kubandakanya isibindi ().

Isishwankathelo Isibindi yinyama enesondlo kakhulu. Isilayi esinye sethole siqhayisa ngaphezulu kwamaxesha ali-11 e-RDI ngobhedu, kunye nezixa ezilungileyo zezinye izondlo.

2. Iimbatyisi

Iimbatyisi ziluhlobo lweembaza oluhlala luthathwa njengokutya okuluncuthu. Zingakhonzwa ziphekiwe okanye ziluhlaza, kuxhomekeke kukhetho lwakho.

Oku kutya kwaselwandle kuphantsi kweekhalori kwaye kuphezulu kwizondlo ezininzi ezibalulekileyo ezinjenge-zinc, i-selenium kunye ne-vitamin B12.

Ukongeza, iimbatyisi zingumthombo olungileyo wobhedu, ukubonelela nge-7.6 mg nge-ounces eziyi-3.5 (100 yeegram) - okanye i-844% ye-RDI (5).

Unokukhathazeka ngokutya ii-oysters kunye nezinye ii-shellfish ngenxa yomxholo we-cholesterol ephezulu.

Nangona kunjalo, ngaphandle kokuba unemeko ethile enqabileyo yemfuza, i-cholesterol yokutya efumaneka kukutya okufana neembatyisi akunakulindeleka ukuba uphakamise kakhulu amanqanaba egazi echolesterol ().

Gcina ukhumbula ukuba iimbatyisi eziluhlaza zithwala umngcipheko wokutya ityhefu, ngenxa yoko azikhuthazwa abasetyhini abakhulelweyo okanye abantu abanesistim somzimba ().

Isishwankathelo Ngama-ounces ama-3.5 (100 grams), ii-oysters ziqulathe ama-8.5 amaxesha e-RDI ngobhedu. Le ntlanzi ikwiikhalori ezisezantsi ikwakhona inezin, selenium kunye nevithamini B12.

3. Spirulina

I-Spirulina sisongezo sokutya esenziwe nge-cyanobacteria, okanye i-algae eluhlaza-luhlaza.

Nje ukuba isetyenziswe ziiAztec zakudala, yaphinda yaphinda yaziwa njengokutya kwezempilo emva kokuba i-NASA ikusebenzise ngempumelelo njengesongezelelo sokutya koosomajukujuku kwimishini yendawo,, 9).

Igram yegram, i-spirulina isondlo kakhulu. Isipuni esinye (7 gram) sinee-calories ezingama-20 kodwa iipakethe ezi-4 gram zeprotheyini, i-25% ye-RDI ye-vitamin B2 (riboflavin), i-17% ye-RDI ye-vitamin B1 (thiamine) kunye ne-11% ye-RDI yentsimbi Izimvo eziyi-10.

Esi sixa sinye sinikezela nge-44% ye-RDI ngobhedu.

I-Spirulina ihlala ixutywe namanzi ukwenza isiselo esiluhlaza. Nangona kunjalo, ukuba awuyithandi incasa yayo engaqhelekanga, ungayongeza kwisitokhwe, i-smoothies okanye i-cereal ukuguqula incasa.

Isishwankathelo I-Spirulina, isongezelelo esomileyo esenziwe nge-algae eluhlaza okwesibhakabhaka, sinesondlo kakhulu-icephe elinye (i-7 gram) linika phantse isiqingatha seemfuno zethu zemihla ngemihla zobhedu.

4. Amakhowa eShiitake

Amakhowa e-Shiitake luhlobo lwe-mushroom enokutyiwa, eyinzalelwane ye-Mpuma ye-Asia, enencasa eyomeleleyo ye-umami.

Amakhowa amane ama-shiitake omisiwe (i-15 gram) anikezela ngeekhalori ezingama-44, i-2 gram yefayibha kunye nenqwaba yezondlo, kubandakanya i-selenium, i-manganese, i-zinc, i-folate kunye neevithamini B1, B5, B6 kunye no-D (11).

Eli nxalenye likwangumnqa we-89% ye-RDI yobhedu.

Isishwankathelo Isuntswana lama-mushroom e-shiitake omisiweyo apakisha phantse zonke iimfuno zakho zemihla ngemihla zobhedu. Banobutyebi nakwezinye izondlo ezibalulekileyo.

5. Amandongomane neMbewu

Amandongomane nembewu zizindlu ezincinci zamandla esondlo.

Ziphezulu kwifayibha, iiproteni kunye namafutha asempilweni, kunye noluhlu olubanzi lwezinye izondlo.

Nangona amandongomane ahlukeneyo nembewu ziqulathe izakha-mzimba ezahlukileyo, uninzi lwazo lubambe ubhedu oluninzi.

Umzekelo, i-ounce enye (28 gram) yeeamangile okanye ii-cashews ziqhayisa nge-33% kunye ne-67% ye-RDI, ngokwahlukeneyo (12, 13).

Ukongeza, icephe (9 grams) leesame lipakisha iipesenti ezingama-44% ze-RDI (14).

Unokonwabela amandongomane kunye nembewu njenge-snack emileyo, phezu kwesaladi okanye ukubhaka kwisonka okanye kwi-casserole.

Isishwankathelo Amantongomane kunye nembewu - ngakumbi iiamangile, iicashews kunye nembewu yesesame- yimithombo elungileyo yobhedu. Ngaphezulu, ziphezulu kwifayibha, iiprotein kunye namafutha asempilweni.

6. Amanqatha

IiLobsters zinkulu, zineembaza zezihlunu ezihlala kulwandle.

Inyama yabo enencasa ibenza babe ludumo oludumileyo kwiisuphu kunye neebhiskithi, nangona zinokuhanjiswa zodwa.

Inyama yeelobster iphantsi kunamafutha, iprotein ephezulu kwaye ilayishwe iivithamini kunye neeminerals, kubandakanya i-selenium kunye nevithamini B12.

Ikwangumthombo obalaseleyo wobhedu.

Ngapha koko, i-ounce ezi-3 (i-85-gram) yokuhambisa ilobster ine-178% ye-RDI (15).

Into enomdla kukuba, nangona enamafutha asezantsi, ilobster ikwacholesterol ephezulu.

Nangona kunjalo, i-cholesterol yokutya ayinampembelelo incinci kumanqanaba e-cholesterol egazini kuninzi lwabantu, ngoko ke inani elikwi-lobster akufuneki libe lixhala ().

Isishwankathelo I-lobster sisitya saselwandle esimnandi esinamafutha asezantsi, iprotheyini ephezulu kunye nomthombo ogqwesileyo wobhedu, ukubonelela nge-178% ye-RDI kwi-3-ounce (85-gram).

7. Uhlaza oluhlaza

Imifuno enamagqabi njengesipinatshi, i-kale kunye ne-swiss chard zisempilweni kakhulu, ziqhayisa ngezondlo ezinje ngefayibha, ivithamin K, ikhalsiyam, imagniziyam kunye nefololi kwinani elincinci leekhalori.

Imifuno emininzi eluhlaza iqulethe ubungakanani obuninzi bobhedu.

Umzekelo, i-chard ephekiweyo yaseSwitzerland ibonelela nge-33% ye-RDI ngobhedu kwindebe enye (173 gram) (17).

Eminye imifuno inexabiso elifanayo, kunye nekomityi (i-180 gram) yesipinatshi esiphekiweyo esine-33% ye-RDI (18).

Le mifuno inokuyonwabela iluhlaza kwisaladi, iphekwe kwisityu okanye yongezwe njengecala lokutya okuninzi ukukhulisa umxholo wazo wezondlo kunye nobhedu.

Isishwankathelo Imifuno eluhlaza njengeSwitzerland chard kunye nesipinashi zinezondlo kakhulu, zongeza ubhedu ekuncedeni ukutya kwakho.

8. Itshokholethi emnyama

Itshokholethi emnyama iqulethe izixa eziphezulu zeecocoa solid - kunye nobisi oluncinci kunye noshukela- kunetshokholethi eqhelekileyo.

Itshokholethi emnyama inama antioxidants, ifayibha kunye nezakha mzimba ezininzi.

Umzekelo, i-3.5-ounce (100-gram) bar yetshokholethi emnyama - ene-70-85% ye-cocoa solid - ibonelela nge-11 gram yefayibha, i-98% ye-RDI ye-manganese kunye ne-67% ye-RDI yentsimbi (19).

Ibha enye ikwapakisha i-200% enkulu ye-RDI ngobhedu.

Ngaphezulu, ukusebenzisa iitshokholethi emnyama njengenxalenye yokutya okunesondlo kunxulunyaniswa nokuphuculwa kwezifo zengozi yesifo sentliziyo (,,).

Nangona kunjalo, qaphela ukuba ungatyi kakhulu itshokholethi emnyama. Kusekukutya okuphezulu kweekhalori ezilayishwe ngamanqatha neswekile enokubakho.

Isishwankathelo Itshokholethi emnyama lunyango oluswiti olunika umxube wezondlo eziluncedo, kubandakanya ubhedu. Ibha enye iyodwa inokukunika kabini iimfuno zakho zobhedu zemihla ngemihla.

Umgca osezantsi

Ubhedu- olubalulekileyo empilweni yakho - lufumaneka kuluhlu olubanzi lokutya, ukusuka kwinyama ukuya kwimifuno.

Eyona mithombo ilungileyo ibandakanya iimbatyisi, iinuts, iimbewu, i-shitake mushroom, i-lobster, isibindi, imifuno enamagqabi kunye netshokholethi emnyama.

Ukuthintela ukunqongophala, qiniseka ukuba ubandakanya iintlobo zale mithombo kwisondlo sakho.