Iityuwa ezili-10 eziphambili zezimbiwa kunye nemisebenzi yazo emzimbeni

Umxholo

• 1. Ikhalsiyam
• 2. Intsimbi
• 3. Magnesium
• 4. Iphosphorus
• 5. Potassium
• 6. Isodium
• 7. Iodine
• 8. IZinki
• 9. Selenium
• 10. Ifluorine
• Nini ukongeza kunye neetyiwa zamaminerali

Iityiwa zetyiwa, ezinje nge-iron, calcium, zinc, copper, phosphorus kunye ne-magnesium, zibaluleke kakhulu izondlo zomzimba womntu, njengoko zinegalelo ekuveliseni iihomoni, ukwenziwa kwamazinyo kunye namathambo kunye nolawulo lwexinzelelo lwegazi. Ngokwesiqhelo ukutya okunezondlo kunika umzimba izixa ezaneleyo zezi minerali.

Eyona mithombo iphambili yeetyiwa zezimbiwa kukutya okufana nemifuno, iziqhamo kunye neenkozo ezipheleleyo, uxinaniso olwahluka-hlukeneyo ngokomhlaba ababekhule kuwo. Ukongeza, inyama kunye neemveliso zobisi zinokuqulatha uninzi lwezi zimbiwa, kuxhomekeke kumxholo wezi minerali ekudleni kwesilwanyana.

Iminerali nganye ekhoyo emzimbeni yenza umsebenzi othile, njengoko kubonisiwe ngezantsi:

1. Ikhalsiyam

I-calcium yeyona minerali ininzi emzimbeni, ifunyanwa ikakhulu emathanjeni nasemazinyweni. Ukongeza ekwakhiweni kwamathambo, ikwathatha inxaxheba kwiinkqubo ezinje ngokuncipha kwemisipha, ukukhutshwa kwehomoni kunye nokunqanda igazi.

Ikhona ikakhulu kubisi nakwiimveliso zobisi, ezinje ngesonka samasi kunye neyogathi, kodwa ikwafumaneka nakokutya okunje ngesipinatshi, iimbotyi kunye nesardadi. Yazi yonke imisebenzi ye calcium.

2. Intsimbi

Umsebenzi ophambili wentsimbi emzimbeni kukuthatha inxaxheba ekuthuthweni kweoksijini egazini kunye nokuphefumla kweselula, yiyo loo nto ukusilela kwayo kunokubangela i-anemia.

Kubakho ekutyeni okufana nenyama, isibindi, izikhupha zamaqanda, iimbotyi kunye neebhit. Jonga into oza kuyitya ukunyanga i-anemia.

3. Magnesium

I-Magnesium ithatha inxaxheba kwiinkqubo ezinje ngokuncipha kwemisipha kunye nokuphumla, ukuvelisa ivithamin D, ukuveliswa kwehomoni kunye nokugcinwa koxinzelelo lwegazi. Ikho ekutyeni okufana nembewu, amandongomane, ubisi kunye neemveliso zobisi kunye neenkozo ezipheleleyo. Bona ngakumbi malunga ne-magnesium apha.

4. Iphosphorus

I-Phosphorus ifunyanwa ikakhulu emathanjeni, kunye ne-calcium, kodwa ikwathatha inxaxheba kwimisebenzi enjengokubonelela ngomzimba emzimbeni nge-ATP, ukuba yinxalenye yeembumba zeseli kunye ne-DNA. Inokufumaneka ekutyeni okufana nembewu kajongilanga, iziqhamo ezomisiweyo, isardadi, inyama nobisi kunye neemveliso zobisi.

5. Potassium

I-Potassium yenza imisebenzi eliqela emzimbeni, njengokuthatha inxaxheba ekuhanjisweni kwempembelelo zemithambo-luvo, ukunciphisa umsipha, ukulawula uxinzelelo lwegazi, ukuvelisa iiproteni kunye ne-glycogen kunye namandla avelisayo. Kubakho ekutyeni okufana neyogathi, iavokhado, iibhanana, amandongomane, ubisi, ipapaya kunye neetapile. Jonga ukuba kwenzeka ntoni emzimbeni xa amanqanaba e-potassium etshintshiwe.

6. Isodium

Isodium iyanceda ukulawula uxinzelelo lwegazi, ukulawula amanqanaba olwelo emzimbeni kwaye ithathe inxaxheba ekuhanjisweni kwempembelelo zemithambo-luvo kunye nokuncipha kwemisipha. Owona mthombo wawo wokutya yityuwa, kodwa ikwakhona ekutyeni okunje ngeshizi, inyama egqityiweyo, imifuno enkonkxiweyo kunye neziqholo esele zilungisiwe. Jonga okunye ukutya okuphezulu kwi-sodium.

7. Iodine

Umsebenzi ophambili we-iodine emzimbeni kukuthatha inxaxheba ekwenziweni kwehomoni yedlala lengqula, ukongeza kuthintelo lweengxaki ezinjengomhlaza, isifo seswekile, ukungachumi kunye nokunyusa uxinzelelo lwegazi. Kubakho ekutyeni okunje ngetyuwa e-iodized, imackerel, ityhuna, iqanda kunye nesalmon.

8. IZinki

I-Zinc ivuselela ukukhula kunye nokukhula kwabantwana, yomeleza amajoni omzimba, igcine ukusebenza kakuhle kwe-thyroid, kuthintela isifo seswekile ngokuphucula ukusebenza kwe-insulin kwaye inesenzo sokulwa ne-antioxidant. Eyona mithombo iphambili ye-zinc kukutya kwezilwanyana okufana neembatyisi, i-shrimp kunye nenyama yenkomo, inkukhu, intlanzi kunye nesibindi. Bona ngakumbi malunga ne-zinc apha.

9. Selenium

I-Selenium inamandla amakhulu e-antioxidant kwaye ithintela izifo ezinje ngomhlaza, i-Alzheimer's kunye nezifo zentliziyo, iphucula ukusebenza kwe-thyroid kwaye inceda ekunciphiseni ubunzima. Kubakho ekutyeni okufana namandongomane aseBrazil, umgubo wengqolowa, isonka kunye neqanda leqanda.

10. Ifluorine

Owona msebenzi uphambili we-fluoride emzimbeni kukuthintela ukulahleka kwezimbiwa ngamazinyo kunye nokuthintela ukonakala kunye nokudakumba okubangelwa ziintsholongwane ezenza ukubola. Yongezwa emanzini abalekayo kunye nezinto zokuthambisa, kunye nokusetyenziswa kwemixholo ye-fluoride egxile kugqirha wamazinyo kunefuthe elinamandla lokomeleza amazinyo.

Nini ukongeza kunye neetyiwa zamaminerali

Izongezo zamaminerali kufuneka zithathwe xa ukutya kungonelanga ukuhlangabezana neemfuno zomzimba okanye xa kukho izifo ezifuna amanqanaba aphezulu ezimbiwa emzimbeni, njengakwi-osteoporosis, efuna ivithamin D yokuncedisa ikhalsiyam, umzekelo.

Inani lezongezelelo liyahluka ngokwamanqanaba obomi kunye nesini, ke isidingo sokuthatha izongezo kufuneka sihlale siboniswa ngugqirha okanye ngumondli.