1 - Chii chinonzi Trace Minerals?
Mumuviri wako unoda maminera emhando dzakasiyana-siyana dzehupenyu hwehupenyu hunoitika. Nyanzvi dzezvokudya zvinovaka muviri dzinoparadzanisa maminera emitambo muzvikwata zviviri: mazana emaminera makuru, ayo anosanganisira zvinhu zvakadai se calcium, magnesium, uye potasium, uye mamwe mapfumbamwe ematera, izvo zvatichazadza apa.
Tsvaga minerals inodanwa nokuti muviri wako unoda chete teeny zvishoma zvishoma. Asi izvi hazvirevi kuti hazvina basa nokuti unoda zvose izvi kuti zvive nehutano.
Kudya kudya kwakagadzikana zvakanaka kunopa muviri wako nemiti yose yaunoda, kusanganisira mitsva yemaminera. Asi isu ticharatidza mamwe ezvinyorwa zvese zvekutsvaga mineral, saka iwe uchaziva kana uri kuwana zvakakwana mukudya kwako.
2 - Chromium
Chromium inofanirwa kune metabolism ine utano uye kuchengetedza shuga uye starch nokuti inowedzera migumisiro ye insulin, hormone inodzora kuwanda kwehuga muropa rako. Chromium inokosha pamagetsi emaprotines uye mafuta pamwe chete.
Dietary chromium inowanikwa mune zviduku zvishoma muzvokudya zvakasiyana-siyana, saka kushayikwa hakusi nyore. Nyama, zviyo zvakakwana, broccoli, mbatatisi, maapuro, bhanana, garlic, uye basil zvose zvinokonzerwa nekromium yezvokudya.
Dzidza Zvakawanda Nezve Chromium
3 - Copper
Mhangura inogona kunge isina mineral yaunofunga kakawanda asi inonyanya kukosha. Mumuviri wako unoda mhangura yemapfupa akasimba uye masvingo ehutano emadziro emadziro, pamwe chete ihwo humwe humwe hutachiona hunoita kuti muviri wako uite simba. Mhangura inoshandiswawo pakugadzirisa masabolism esimbi, iyo imwe inokosha inofanidza mineral.
Mhangura inowanikwa munhengo dzenyama, shellfish, nuts, mbeu, cocoa, uye zvigadzirwa zvose zvezviyo . Kushayikana hazviitiki chero bedzi iwe uchiwana zvakakwana kudya zuva rega rega, asi zvinogona kuitika kana iwe ukadya yakawanda yezinc.
Dzidza Zvakawanda Pamusoro Pekopfu
4 - Fluoride
Iwe unenge watove watoziva huyu hunokosha hwemaminerari. Fluoride inobatsira kuti mafupa ako nemazino ako ave nesimba nokuti zvinokurudzira kugadzirisa kwemaviri. Ichokwadi, mazano okuti fluoride anobva pane zvakachengetedzwa zvakachengeteka uye zvinoshanda zvakakwana zvinodzivirira kudzivirira mazino mune zvevana nevakuru.
Iwe uchaiwana mu fluoridated mvura yekunwa, tei, uye gungwa. Inowanikwawo mumichina yakagadzirwa nemishonga yakadai semagetsi emagetsi uye mamwe maruva emakumbo.
5 - Iodine
Mumuviri wako unoda iodine kuti uite hormone yehutano inonzi thyroxine (T4) uye triiodothyronine (T3), saka inotarisirwa kuti uite chirwere chetachiona chemazuva ose. Iodine inokoshawo pakuzvidzivirira kwezvirwere uye hutano hwehutano.
Inowanikwa zvakajeka muzvigungwa uye zvinomera zvakagadzirwa zvakasimwa mune ivhu-yakawanda ivhu rakafanana nevhu rakawanikwa pedyo nemakungwa. Kushayikwa kweIodine yakanga iri dambudziko guru mukati memativi epakati peU.S. kusvikira iodine yakawedzerwa patafura munyu muzana remakore rechi20 kurwisa kushayikwa kweiodini.
Dzidza Zvakawanda Pamusoro peIodine
6 - Iron
Unoda humwe simba here? Zvichida simbi ndiyo mineral yaunoda. Iron inokosha chikamu chemapuroteni anonzi hemoglobin uye myoglobin. Hemoglobin inowanikwa mumasero matsvuku eropa uye inoita kuti zvikwanise kutakura okisijeni kubva mumapapu ako kuenda kune nhengo uye mamwe maviri. Myoglobin yakafanana ne hemoglobin, kunze kwekuti inotakura oksijeni kumasero masero.
Iron inowakoshawo pakugara kwemasimba omumasimba uye inowanzo masero ekukura. Zvokudya zvine pfuma zvinosanganisira nyama yenyama, nyama yemisumbu, huku, hove, mikoko, uye magima mashizha masikati.
7 - Manganese
Manganese inobatanidzwa pakuumbwa kwefupa uye inoda kurapa kurapa. Izvo zvinokoshawo pakugadzirwa kwemakemikari anowanikwa mune mapuroteni, cholesterol, uye makabhahydrate metabolism. Manganese inobatanidzwawo mune rimwe remaitiro antioxidant.
Manganese inowanikwa mune pecans nedzimwe marimu, pineapples, mbatata, mbeu, legumes, uye mbeu yose.
Dzidza Zvakawanda Pamusoro peManganese
8 - Molybdenum
Molybdenum inhengo ye enzymes muviri wako unoshandisa kuputsa amino acids, pamwe nemishonga uye chepfu. Inowanikwa mune zvakasiyana-siyana zvekudya kwezvirimwa, kunyanya magorosi uye marimu, asi zvinyorwa zvinowanzoenderana nekukanda kwakawanda sei muvhu.
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9 - Selenium
Selenium inoshandiswa muhutachiona hwe antioxidant dzinobatsira kudzivirira masero mumuviri wako uye inokosha kuti utano hwehutano hunoshanda. Zvinotonyanya kukoshesa kubereka uye DNA.
Selenium inowanikwa mune zvakawanda zvekudya zvakadyarwa semiti zvakadai sezviyo zvakakwana, nutswe, mbeu, uye legumes. Mitsara yeBrazil inowedzera seniumusi kupfuura zvimwe zvokudya. Hazvirevi kuti iwe uchatambura kubva pane zvakakosha zve selenium chero bedzi iwe uchidya zvakawanda zvezvokudya zvakadyarwa.
Dzidza Zvakawanda Pamusoro peSelenium
10 - Zinc
Zinc inoshandiswa mumakemikari akawanda akasiyana uye ine chikamu chikuru chemuviri wako wezvirwere uye iwe unofanirwa kuti ukwanise kuravira zvokudya zvako uye kunhuhwirira zvinhu zvakasiyana-siyana zvakakupoteredza. Chero bedzi iwe uri nyama yekudya hauzove nechinetso newaini yako inodya. Inowanikwa muzvokudya, zvekudya zvegungwa, uye zvimwe zvekudya zvakanyanya muprotheni. Oysters ndiyo inonzi go-zinc source. Iine zvimwe zinc kupfuura chero imwe mhuka.
Sources
Institute of Medicine of the National Academies. "Dietary Reference Intakes: Zvinhu."
Linus Pauling Institute Micronutrient Information Center, Oregon State University. "Minerals."
National Institute of Health, Office of Dietary Supplements. "Dietary Supplement Fact Sheets."