Bara uru ngwaahịa n'ihi na ndị inyom

Nwanyi, mkpa n'ihi na ụfọdụ na ngwaahịa ndị ọzọ kpọmkwem na onye dị ka tụnyere mmadụ.

MD, lecturer, na-ede akwụkwọ na ubi nke ahụ ike ọha ọrụ, Pamela elu Power-eduga ndị kasị bara uru ngwaahịa n'ihi na ndị inyom.

Ngwaahịa n'ihi na ndị inyom, ọgaranya calcium

Calcium bụ oké mkpa ịnọgide na-enwe full ala nke ọkpụkpụ na ezé. Ọ na-agụnye ndị Central ụjọ usoro ọrụ, ọrụ ọbara usoro, obi usoro. Enweghị macroelement nwere ike ime ka osteoporosis, deformation nke vertebrae, deforming osteoarthritis, ihe mgbu na ọkpụkpụ na akwara, na otú pụta.

N'ihi na ndị inyom na afọ otu nke 19 na afọ 50 na ọnụego nke oriri nke calcium bụ 1,000 mg, si '51 - 1200 mg.

Calcium-ọgaranya ala-abụba mmiri ara ehi na ngwaahịa (cheese, mmiri ara ehi, ude, cheese), ọchịchịrị akwụkwọ ndụ akwụkwọ ndụ leafy akwụkwọ nri (akwukwo kabeeji, brọkọlị), akụ, almọnd, na soy.

Ngwaahịa n'ihi na ndị inyom, ọgaranya ígwè

Dị ka ndị inyom ahụ na-ahụkarị ịhụ nsọ okirikiri, fairer mmekọahụ mkpa karịa ígwè.

Chọpụta mmewere abuana ke Filiks: metabolism, hormone njikọ, nchekwa na iga nke haemoglobin na mmezi ọrụ ọgụ.

Banyere oriri udu e nwere abụọ echiche: 1) site 12 ruo 15 mg, 2) site 15 ruo 20 mg.

Iron-ọgaranya dabere beef, garbanzo agwa (chickpeas), tofu (agwa fụkọrọ afụkọ), akwukwo biiti, mịrị amị apricots.

Ngwaahịa n'ihi na ndị inyom, ọgaranya ascorbic acid

Vitamin C dị mkpa maka ọrụ nke dị iche iche na usoro nke ahụ mmadụ: na digestive, ụjọ, dịghịzi, hormone, n'ihi na mmepụta nke nsụkọta.

Dị ka ike kacha ike eke mmiri-soluble antioxidant, vitamin C na-egbochi mmepe nke cancer, ọrịa obi, ọrịa na-anọgide na-eto eto, na-enyere di ọcha ahụ nke dị iche iche na toxins, na-echebe ndị na elu-njupụta cholesterol.

Magburu onwe isi iyi nke vitamin C: kabeeji, brọkọlị, citrus mkpụrụ osisi, pasili, guava, strawberry, red ose na green, kiwi, tomato, akwụkwọ nri.

Nkịtị ụbọchị oriri nke vitamin C bụ 75 mg. Ọ na-atụ aro na-abanye abanye kwa nri na ihe abụọ servings nke akwụkwọ nri na mkpụrụ osisi nwere ascorbic acid.

Green akwụkwọ

Nke a na udi nke akwụkwọ nri na-agụnye iche iche iche iche nke kabeeji (site na efere (bok choy) na letus), ọgaranya eriri na ndị ọzọ dị mkpa nri.

Akwụkwọ enhances detoxification Filiks ke idem. Ọchịchịrị akwụkwọ ndụ akwụkwọ ndụ na agba na-egosi ukwuu ichekwa na ha phytochemicals na vitamin.

Nke a na udi nke akwụkwọ nri mejupụtara: vitamin C, carotenoids, Omega-3, eriri, magnesium, potassium, folic acid, ígwè. The ụbọchị na-atụ aro 3 servings of leafy akwụkwọ nri.

mkpụrụ

Dị ka akụkụ nke mkpụrụ monounsaturated abụba ala cholesterol, polyunsaturated-eme ka mgbochi nke ọrịa obi na ọrịa. Mkpụrụ nwere protein, calcium, site, zinc, ọla kọpa, selenium, folic acid, vitamin A na E.

mmiri

Mmiri na-apụghị ikwu na ngwaahịa, ma ọ dị mkpa maka ihe niile metabolic Filiks ke idem. Water mma mgbaze, na-enyere tufuo ngafe arọ, nwere mmetụta bara uru na akpụkpọ.

Ụkọ mmiri accelerates merela agadi usoro, a na-adịghị ala enweghị isi na isi mmalite na-ewere ọtụtụ pathologies.

Ọ na-atụ aro evenly nile ụbọchị na-ọ dịkarịa ala asatọ ruo iri iko mmiri.

Bara uru ngwaahịa n'ihi na ndị inyom, ọgaranya folic acid

Vitamin B9 (folic acid) na-agụnye metabolism, na usoro nke na cell nkewa mmepe nke leukocytes na erythrocytes na ọgụgụ akwara mbufe ozi njikọ.

Ọgaranya na folic acid, oroma, asparagus, agwa. Na-atụ aro norm bụ 400 micrograms a ụbọchị.