Amaminerali ayizinto zamakhemikhali ezidingekayo ekusebenzeni komzimba womuntu. Isibonelo, bayadingeka emsebenzini wenhliziyo nobuchopho, ukukhiqizwa kwama-hormone nama-enzymes. Amaminerali ahlukaniswe izigaba ezi-2 - ama-macroelements (i-calcium, i-magnesium) kanye nama-microelements (Iron, iodine) - kuya ngokuthi yiliphi inani odinga ukulisebenzisa. Nalu uhlu lwemikhiqizo ezokwenza okuqukethwe kwalezi zinto ezinenzuzo.
Amantongomane nembewu
Aqukethe amanani amakhulu ethusi, i-selenium, i-magnesium, phosphorus, manganese kanye ne-zinc. Isibonelo, i-walnut eyodwa yaseBrazil izomboza lonke izinga lansuku zonke laseSelena. Ngefomu eliqinile, lingasetshenziswa njengesilula esisebenzayo, futhi uwoyela we-walnut kanye nembewu angezwe kalula ku-smoothie noma okusanhlamvu ngokuhlanganiswa nezithelo ezintsha.
Imifino umndeni we-cruciferous
I-Broccoli, iBrussels kanye ne-cauliflowers zizonikeza umzimba ompunga okudingekayo ukuze kugcinwe umsebenzi we-membrane weseli, inqubo yokubhujiswa kanye nokungathathi hlangothi kwezinto ezinobuthi. Ngaphezu kwalokho, leli macroelegen liyadingeka ukuze kubumbeke kwe-glutathione - i-antioxidant eqinile, okuziveza kuyo. Abaqhubi baphinde babhekwa njengemithombo ebalulekile ye-Magnesium, i-potassium, i-manganese ne-calcium.
I-Broccoli ayisebenzi kuphela, kepha futhi nemifino ephansi yekhalori
Photo: Unsplisish.com.
Isibindi (imikhiqizo engezansi ye-Meal)
Izitho zangaphakathi zifakwe nakanjani eshidini eliphezulu kokuqukethwe kwamaminerali. Isibonelo, ucezu lwe (85 g) isibindi senkomo luzokwanelisa isidingo sansuku zonke somzimba ethusisweni. Ngaphezu kwalokho, ezithweni zenyama eziningi ze-zinc iron, amaprotheni namavithamini.
Amaqanda
Okuthiwa "ama-multivitamini" wemvelo. Emaqanda amaqanda amaningi, i-phosphorus, i-zinc ne-solenium, kanye namavithamini, amafutha awusizo, ama-antioxidants namaprotheni. Abantu abaningi abadli amaqanda amaqanda ngenxa yokuqukethwe kwe-cholesterol, kepha kusezinombolo ezinkulu ezinamanani azona aphela.
Yogurt noshizi
Imikhiqizo yobisi yaziwa njengomunye wemithombo ebaluleke kakhulu ye-calcium, okubalulekile ukulondolozela impilo yezinhlelo zamathambo nezinzwa. Ukuba khona kwe-yogurt yemvelo noshizi ekudleni kuzohlinzeka ngomzimba hhayi nge-calcium, kodwa futhi nge-potassium, phosphorus, zinc ne-selenium.
Ukhokho
I-Cocoa kanye nokutholwa kwayo okuqukethe i-magnesium nethusi. I-Magnesium iyadingeka ngumzimba wokulawulwa komfutho wegazi, ukulawula amazinga kashukela wegazi, ne-zethusi - ngokukhula okulungile nokuthuthuka, ukukhiqizwa kwama-erythrocyte kanye nokumuncwa kwensimbi.
I-Chocolate - umkhiqizo omnandi weCocoa Bean Processing
Photo: Unsplisish.com.
Ukwatapheya
Izithelo ezine-pulp ekhilimu emnene zigcwele amafutha awusizo, i-fiber, amavithamini, kanye ne-magnesium, manganese, ithusi ne-potassium. Ukusetshenziswa kwe-potassium kuyasiza empilweni yenhliziyo. Kukholelwa ukuthi imikhiqizo enokuqukethwe okuphezulu kwalesi sakhi inikela ekunciphiseni engcupheni yesifo senhliziyo.
I-yagoda
Ama-Strawberry, ama-Blueberry, ama-amajikijolo nama-raspberries - imithombo efakazelwe ye-potassium, i-magnesium kanye ne-manganese. UManganese uyadingeka ukuze impilo yama-Wormmune kanye nezinhlelo zezinzwa, izicubu ezixhunyiwe futhi alondoloze imisebenzi eminingi ye-metabolic ebambe iqhaza ekushintshiseni kwamandla.
Ishidi Greens
Isipinashi, i-arugula, amalulwane neminye imifino enamaqabunga izothuthukisa umzimba nge-magnesium, calcium, potassium, iron, manganese nethusi. Ama-greens angena ekudleni angangezwa ngesaladi ethambile noma ehlukile.