Izvi zvinoshandiswa nemaitiro emazuva ano ekukura kwezvirimwa zvekurima. Mishonga inouraya uye mishonga inouraya inouraya mabhakitiriya anobatsira muvhu iro zvinomera zvinoda. Uye mashomanana asina kuderedzwa anoshandiswa haagoni kukwanisa kubhadhara zvose zvakakosha. Ivhu rakafa, uye zvokudya zvinorasikirwa nehuwandu hwayo. Kushayikwa kwemaminerari zvinokanganisa kushanda kwemuviri uye kunowedzera ngozi yezvirwere. Iko kunotungamirirawo kudya kudya: muviri unoedza kuwana izvo zvisiri izvozvi nenzira iyi. Kudya kwakanaka uye zvakanaka vitamini-mineral complexes zvinogona kugadzirisa zvido zvezuva nezuva, asi mune dzimwe nguva kuwedzera kwezvibereko zvinodiwa.
Kuti urege kukutakura nemashoko asingakoshi, isu takapfupikisa data yose mune imwe tafura. Saka zvichava nyore kufamba. Mukuwedzera, inogona kudhindwa uye nguva dzose "inogara yakaswedera pedyo."
Icho chinokosha chemaminetsi | Nhamba yezuva nezuva | Sei zvichikosha? | Muzvinhu zvipi zvinowanikwa? | Ndinogona kuwana zvakakwana zvekudya here? | Chii chinodzivisa kufanana? | Chii chaunofanira kutora? |
Calcium (Ca) | 1000-1200 mg | Kune meno, mapfupa, ropa, musimba inoshanda | Dairy products, sardines, broccoli, zviyo, nuts | Hongu, kunyanya kana pane zvokudya zvakasimba | Antacids, kuputsika magnesium | Calcium Citrate akafanana zviri nani |
Phosphorus (P) | 700 mg | Rinodzora rondedzero ye-acid-base | Zvigadzirwa zvekudya, nyama, hove, huku, mahairi, nezvimwewo. | Hongu, nezvokudya zvakasiyana-siyana | Aluminium-ine antacids | Tsvaga chiremba wako |
Magnesium (Mg) | 310-320 mg (for vakadzi) | Balances calcium, inodzosera misumbu | Miriwo yakaoma mashizha mashizha, makungu, zviyo | Kwete, nokuti inowanzoputsa panguva yekubika | Kupfurikidza kwekasikiamu | 400 mg ya magnesium citrate muupfu mukati mezuva |
Sodium (Na) | 1200-1500 mg | Rinodzora kukanganiswa; zvinoda musungo | Munyu, soy sauce | Hungu, vanhu vazhinji vanowana zvakakwana | Hapana haiti kupindira | Nekuwedzera kutuka-isotonic |
Potassium (C) | 4700 mg | Inoponesa the balance zvinodhaka | Miti, michero, nyama, mukaka, zviyo, zviyo | Hongu, kana iwe ukadya zvakakwana miriwo miriwo | Kofi, fodya, doro, yakawandisa calcium | Miriwo yeGreen, kunyanya kana uchitora mishonga |
Chlorine (CI) | 1800-2300 mg | Nokuda kwehuwandu hwezvinwiwa nekudya | Munyu, soy sauce | Hongu, kubva mumiriwo uye munyu, yakawedzerwa kune zvokudya | Hapana haiti kupindira | Tsvaga chiremba wako |
Sulfur (S) | microdoses | Nevhudzi, ganda nemisungo; nokuda kwekugadzirwa kwehomoni | Nyama, hove, mazai, marumisi, aspagashi, anyezi, kabichi | Hungu, kunze kwezviitiko zvekuputsa mapuroteni metabolism | Mavhithamini D akawanda, mukaka | Tsvaga chiremba wako |
Iron (Fe) | 8-18 mg (for vakadzi) | Mukunyorwa kwehemoglobin; inobatsira mumhepo yekufambisa | Nyama, mazai, miriwo mitema, michero, zviyo | Kukanganisika kunokwanisika kuvakadzi vezera rekubereka | Oxalates (sipinashi) kana tannins (tiyi) | Tsvaga chiremba wako |
Iodine (I) | 150 mg | Icho chikamu chehomoni yehomoni | Iodized munyu, seafood | Kana iwe uchishandisa munyu we iodized | Hapana chinodzivisa | Usatora zvinodhaka pasina mvumo |
Zinc (Zn) | 8 mg (yevakadzi) | For immunity; kubva kuRetinal dystrophy | Nyama yakatsvuka, maoster, mazai, zviyo zvakasimbiswa | Kukanganisika kunogoneka mushure mokudzvinyirirwa kukuru | Kutora madhawi makuru ematare | Kushayikwa kunogona kugadziriswa chete nachiremba |
Copper (Cu) | 900 μg | Zvinodiwa pakugadzirwa kwemasero matsvuku eropa | Nyama, shellfish, nutswe, zvose-zvitsva, kocoa, nyemba, plums | Hongu, asi zvokudya zvinotyisa zvinokonzera kuti zvive zvakaoma | Mvura yakakwirira yezvinyorwa zvine zinc uye iron | Chirema chacho chinogona kugadziriswa chete nechiremba anoenda |
Manganese (Mn) | 900 μg | Inosimbisa mapfupa, anobatsira mukugadzirwa kwe collagen | Zvese-zviyo zvezviyo, tei, marimu, nyemba | Hongu, asi zvokudya zvinotyisa zvinokonzera kuti zvive zvakaoma | Kutora madhawi makuru ematare | Kusakwana kunogona kuchinjwa nechiremba |
Chrome (Cr) | 20-25 μg (for vakadzi) | Inotsigira ropa rehuluji yepamusoro | Nyama, hove, doro, makungu, tisi, zvimwe zviyo | Hongu. Kushayikwa kunoitika kune vane chirwere cheshuga nevakwegura | Dare rakawanda | Kubvunzurudzwa kweimwe nyanzvi kunosungirwa |
Inenge hafu yezvinhu zvetafura yaMendeleev inoshandiswa maminera emuviri womunhu. Uye hazvishamisi! Pashure pezvose, muviri wemunhu wakaoma zvikuru.