Ma'adanai sune abubuwan da suka zama dole don aikin mutum. Misali, ana buƙatarsu don aikin zuciya da kwakwalwa, don samar da horores da enzymes. Ma'adanai sun kasu kashi biyu - Macrooleums (alli, magnesium) da microelements (baƙin ƙarfe, aidin) - dangane da abin da yawa da ake bukata don cinye. Ga jerin samfuran da zasu sanya abubuwan da suke ciki na waɗannan abubuwa masu amfani.
Kwayoyi da tsaba
Kuji a cikin manyan lambun, selenium, magnesium, phosphorus, manganese da zinc. Misali, irin gyaran Brazilian guda ɗaya zai rufe duka adadin Selena na yau da kullun na Selena. A cikin m siffofin, ana iya amfani dasu azaman ciye-ciye mai amfani da mai amfani da yawa an ƙara yawan man smoothie ko hatsi a hade tare da 'ya'yan itace sabo.
Kayan lambu iyali na giciye
Broccoli, Brussels da farin kabeji za su samar da kwayoyin toka wanda ya zama dole don kula da aikin membrane, aiwatar da hallaka da kuma toshe abubuwa masu guba. Bugu da kari, ana buƙatar wannan macroelagen don synthgenis na glutatheone - mai ƙarfi antioxidant, wanda kwayoyin ke haifar da kanta. Masu gudanarwa suma ana ɗaukar sujadun hanyoyin magnesisium, potassium, manganese da alli.
Broccoli ba wai kawai mai amfani bane, amma kuma ƙananan kayan lambu mai ƙarancin kalori
Hoto: unsplash.com.
Hanta (abinci na kaya)
Tabbas gabobin ciki an haɗa su a cikin saman takardar akan abubuwan da ke cikin ma'adanai. Misali, wani yanki na (85 g) naman sa zai gamsar da bukatun yau da kullun da jan ƙarfe. Bugu da kari, a cikin nama gabobin baƙin ƙarfe na iri, furotin da bitamin.
Ƙwai
Abin da ake kira "multivitamins". A cikin qwai mai yawa baƙin ƙarfe, phosphorus, zinc da selenium, da kuma bitamin, mai da yawa mai, antioxidants da sunadarai. Mutane da yawa ba sa cinye yolks saboda abun ciki na cholesterol, amma a cikin su ne a cikin adadi mai yawa abubuwa masu amfani ana ƙarasa.
Yogurt da cuku
Kayan kayan kiwo sananne a matsayin ɗayan mahimman tushen alli, wanda ke da mahimmanci don kula da lafiyar kashi da tsarin juyin halitta. Kasancewar yogurt na zahiri da cuku a cikin abincin zai samar da jikin ba kawai ta hanyar alli ba, har ma da potassium, potassium, zinc da selenium.
Koko
Koko da kayan aikinta suna ɗauke da magnesium da jan ƙarfe. Ana buƙatar Magnesium ta jiki don ƙa'idar ƙwayar jini, kula da matakan sukari na jini, da jan ƙarfe - don madaidaicin girma da ci gaba, samar da eryntettes da kuma sha baƙin ƙarfe.
Chocolate - Samfurin Samfura na Kaya na Bean
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Avocado
'Ya'yan itace tare da mai laushi cream mai laushi yana cike da mai, fiber, bitamin, da magnesium, manganese, jan ƙarfe da potassium. Amfani da Potassium yana da amfani ga lafiyar zuciya. An yi imani da cewa samfuran tare da babban abun ciki na wannan sigar yana ba da gudummawa ga raguwar cutar cututtukan zuciya.
Yagoda
Strawberries, Blueberries, blackberries da raspberries - ingantattun tushen potassium, magnesium da manganese. Manganese ya zama dole don lafiyar tsarin rigakafi da juyayi, kyallen takarda da kuma kula da yawan ayyukan rayuwa da ke cikin musayar makamashi.
Takardar ganye
Alayyafo, Arugula da sauran kayan lambu na ganye zasu wadatar da jikin ta magnesium, alli, potassium, baƙin ƙarfe, manganese da jan ƙarfe. Ganye Shiga cikin abincin za'a iya ƙara ta hanyar smoothie ko salati daban-daban.