Amaminerali

-Delile

• Ama-antioxidants
• I-calcium
• Inani Lansuku zonke (DV)
• Izithako Zokudla
• Ama-electrolyte
• Iodine
• Insimbi
• Magnesium
• Amaminerali
• Izithasiselo zeMultivitamin / Amaminerali
• I-Phosphorus
• I-potassium
• Isibonelelo Esinconyiwe Sezokudla (RDA)
• Selenium
• Sodium
• Izinki

Amaminerali asiza imizimba yethu ukuba ithuthuke futhi isebenze. Zibalulekile empilweni enhle. Ukwazi ngamaminerali ahlukene nokuthi akwenzayo kungakusiza ukuthi uqiniseke ukuthi uthola amaminerali owadingayo.

Thola izincazelo eziningi ku-Fitness | Impilo Jikelele | Amaminerali | Ukudla okunomsoco | Amavithamini

Ama-antioxidants

Ama-antioxidants yizinto ezingavimbela noma zibambezele ezinye izinhlobo zomonakalo weseli.Izibonelo zifaka phakathi i-beta-carotene, i-lutein, i-lycopene, i-selenium, namavithamini C no-E. Zitholakala ekudleni okuningi, kufaka phakathi izithelo nemifino. Zitholakala futhi njengezithako zokudla. Ucwaningo oluningi alukhombisanga izithasiselo ze-antioxidant ezizosiza ekuvikeleni izifo.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

I-calcium

I-calcium yiminerali etholakala ekudleni okuningi. Cishe yonke i-calcium igcinwa emathanjeni nasemazinyweni okusiza ukuyenza nokuyigcina iqinile. Umzimba wakho udinga i-calcium ukusiza imisipha nemithambo yegazi ukuthi ikwazi ukungena futhi ikhule, nokuthumela imiyalezo ngohlelo lwemizwa. I-calcium isetshenziselwa ukusiza ukukhulula ama-hormone nama-enzyme athinta cishe yonke imisebenzi emzimbeni womuntu.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Inani Lansuku zonke (DV)

I-Daily Value (DV) ikutshela ukuthi imaphi amaphesenti wesakhi sokudla okuhlinzekwa lokho kudla noma isengezo esihlinzekwayo ngokuqhathaniswa nenani elinconyiwe.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Izithako Zokudla

Isengezo sokudla ngumkhiqizo owuthathayo ukwengeza ukudla kwakho. Iqukethe isithako sokudla esisodwa noma ngaphezulu (kufaka phakathi amavithamini; amaminerali; amakhambi noma amanye ama-botanicals; ama-amino acid; nezinye izinto). Izengezo akudingeki zidlule ekuhlolweni okwenziwa yimithi ukuze isebenze futhi iphephe.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Ama-electrolyte

Ama-electrolyte amaminerali asoketshezini lomzimba. Kubandakanya i-sodium, i-potassium, i-magnesium ne-chloride. Uma uphelelwe amanzi emzimbeni, umzimba wakho awunawo uketshezi olwanele nama-electrolyte.
Umthombo: I-NIH MedlinePlus

Iodine

Iodine iyiminerali etholakala kokunye ukudla. Umzimba wakho udinga iodine ukwenza ama-hormone e-thyroid. La mahomoni alawula umzimba wakho kanye neminye imisebenzi. Futhi kubalulekile ekukhuleni kwamathambo nobuchopho ngesikhathi sokukhulelwa nasebuntwaneni.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Insimbi

Insimbi iyiminerali. Iphinde yengezwe kweminye imikhiqizo yokudla futhi iyatholakala njengesengezo sokudla. I-iron iyingxenye ye-hemoglobin, iphrotheni ehambisa umoya-mpilo usuka emaphashini uye ezicutshini. Kuyasiza ukuhlinzeka nge-oxygen ezicutshini. I-iron ibalulekile ekukhuleni kwamaseli, ekuthuthukisweni, nasemisebenzini ejwayelekile yomzimba. I-Iron ibuye isize umzimba ukwenza amanye ama-hormone nezicubu ezixhumanayo.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Magnesium

I-Magnesium iyiminerali ngokwemvelo ekhona ekudleni okuningi, futhi ingezwa kweminye imikhiqizo yokudla. Futhi iyatholakala njengesengezo sokudla futhi ikhona kweminye imithi. Isiza umzimba wakho ukulawula ukusebenza kwemisipha nezinzwa, amazinga kashukela egazini, nomfutho wegazi. Kusiza nomzimba wakho ukwenza amaprotheni, ithambo, ne-DNA.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Amaminerali

Amaminerali yilezo zinto ezisemhlabeni nasekudleni okudingeka ukuthi imizimba yethu ikwenze futhi isebenze ngokujwayelekile. Lokho okubalulekile empilweni kubandakanya i-calcium, i-phosphorus, i-potassium, i-sodium, i-chloride, i-magnesium, i-iron, i-zinc, i-iodine, i-chromium, ithusi, i-fluoride, i-molybdenum, i-manganese ne-selenium.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Izithasiselo zeMultivitamin / Amaminerali

Izithasiselo zeMultivitamin / amaminerali ziqukethe inhlanganisela yamavithamini namaminerali. Ngezinye izikhathi zinezinye izithako, njengamakhambi. Zibizwa nangokuthi ama-multis, ama-multiples, noma ama-vitamin nje. IMultis isiza abantu ukuthi bathole inani elinconyiwe lamavithamini namaminerali lapho bengakwazi noma bengatholi okwanele kwalezi zakhamzimba ekudleni.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

I-Phosphorus

I-Phosphorus iyiminerali esiza ukugcina amathambo akho enempilo. Kuyasiza futhi ukugcina imithambo yegazi nemisipha kusebenza. I-Phosphorus itholakala ngokwemvelo ekudleni okunothile ngamaprotheni, njengenyama, izinkukhu, inhlanzi, amantongomane, ubhontshisi nemikhiqizo yobisi. I-Phosphorus ibuye yengezwe ekudleni okuningi okusetshenzisiwe.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

I-potassium

I-Potassium iyiminerali edinga ukuthi amaseli akho, izinzwa, nezicubu zakho zisebenze kahle. Isiza umzimba wakho ukulawula umfutho wegazi, isigqi senhliziyo nokuqukethwe kwamanzi kumaseli. Kuyasiza futhi ekugayeni ukudla. Iningi labantu lithola yonke i-potassium abayidingayo kulokho abakudlayo nabakuphuzayo. Itholakala futhi njengesengezo sokudla.
Umthombo: I-NIH MedlinePlus

Isibonelelo Esinconyiwe Sezokudla (RDA)

I-Dietary Allowance Enconyiwe (i-RDA) inani lesakhi somsoco okufanele usithole usuku ngalunye. Kunama-RDA ahlukene asuselwa eminyakeni yobudala, ubulili, nokuthi owesifazane ukhulelwe noma uncelisa.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Selenium

I-Selenium ingumbiwa odingwa umzimba ukuze uhlale uphilile. Kubalulekile ukukhiqiza kabusha, ukusebenza kwe-thyroid, nokukhiqizwa kwe-DNA. Kuyasiza nokuvikela umzimba ekulimaleni okubangelwa ama-radicals amahhala (ama-athomu angaqinile noma ama-molecule angalimaza amaseli) nezifo. I-Selenium ikhona ekudleni okuningi, futhi kwesinye isikhathi ifakwa kokunye ukudla. Itholakala futhi njengesengezo sokudla.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Sodium

Usawoti wetafula wenziwe ngezinto ze-sodium ne-chlorine - igama lobuchwepheshe likasawoti yi-sodium chloride. Umzimba wakho udinga i-sodium ukuze usebenze kahle. Kuyasiza ngokusebenza kwezinzwa nemisipha. Kuyasiza futhi ukugcina ibhalansi elungile lamanzi emzimbeni wakho.
Umthombo: I-NIH MedlinePlus

Izinki

I-Zinc, okuyiminerali abantu abadinga ukuhlala bephilile, itholakala kumaseli emzimbeni wonke. Kuyasiza amasosha omzimba ukulwa namagciwane ahlaselayo namagciwane. Umzimba udinga ne-zinc ukwenza amaprotheni kanye ne-DNA, okuyizakhi zofuzo kuwo wonke amaseli. Ngesikhathi sokukhulelwa, ebuntwaneni, nasebuntwaneni, umzimba udinga i-zinc ukuze ikhule futhi ikhule kahle. I-Zinc ibuye isize ukuphola kwamanxeba futhi ibalulekile ekhonweni lethu lokunambitha nephunga. I-Zinc itholakala ezinhlotsheni ezahlukahlukene zokudla, futhi itholakala kuzithasiselo eziningi ze-multivitamin / amaminerali.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla