Mchere

Zamkati

• Maantibayotiki
• Calcium
• Ubwino watsiku ndi tsiku (DV)
• Zowonjezera Zakudya
• Maelekitirodi
• Ayodini
• Chitsulo
• Mankhwala enaake a
• Mchere
• Zowonjezera Multivitamin / Maminolo
• Phosphorus
• Potaziyamu
• Ovomerezedwa ndi Dietary Allowance (RDA)
• Selenium
• Sodium
• Nthaka

Mchere amathandiza matupi athu kukula ndikugwira ntchito. Ndizofunikira kuti mukhale ndi thanzi labwino. Kudziwa zamaminera osiyanasiyana ndi zomwe amachita kumatha kukuthandizani kuti muwonetsetse kuti mumapeza mchere wochuluka womwe mukufuna.

Pezani matanthauzidwe ena pa Fitness | General Zaumoyo | Mchere | Chakudya | Mavitamini

Maantibayotiki

Antioxidants ndi zinthu zomwe zingalepheretse kapena kuchedwetsa mitundu ina yakuwonongeka kwama cell.Zitsanzo zake ndi beta-carotene, lutein, lycopene, selenium, ndi mavitamini C ndi E. Amapezeka muzakudya zambiri, kuphatikiza zipatso ndi ndiwo zamasamba. Amapezekanso ngati zowonjezera zakudya. Kafukufuku wambiri sanawonetse zowonjezera zowonjezera ma antioxidant kuti zithandizire kupewa matenda.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Calcium

Calcium ndi mchere womwe umapezeka mu zakudya zambiri. Pafupifupi calcium yonse imasungidwa m'mafupa ndi mano kuti muthandizidwe komanso kuti izikhala yolimba. Thupi lanu limafunikira calcium kuti minyewa ndi mitsempha yamagazi igwirizane ndikukula, ndikutumiza mauthenga kudzera munjenje. Calcium imagwiritsidwanso ntchito kuthandiza kutulutsa mahomoni ndi michere yomwe imakhudza pafupifupi ntchito iliyonse m'thupi la munthu.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Ubwino watsiku ndi tsiku (DV)

Daily Value (DV) imakuwuzani kuchuluka kwa zopatsa thanzi zomwe zimaperekedwa pachakudyacho poyerekeza ndi ndalama zomwe zikulimbikitsidwa.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Zowonjezera Zakudya

Zakudya zowonjezera ndi chinthu chomwe mumatenga kuti muwonjezere zakudya zanu. Lili ndi zosakaniza chimodzi kapena zingapo (kuphatikizapo mavitamini; mchere; zitsamba kapena botanicals ena; amino acid; ndi zinthu zina). Zowonjezera sikuyenera kuyesa mayeso omwe mankhwala amathandizira kuti akhale otetezeka komanso chitetezo.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Maelekitirodi

Electrolyte ndi mchere wamadzi amthupi. Mulinso sodium, potaziyamu, magnesium, ndi chloride. Mukasowa madzi m'thupi, thupi lanu lilibe madzi okwanira komanso ma electrolyte.
Gwero: NIH MedlinePlus

Ayodini

Iodini ndi mchere womwe umapezeka mu zakudya zina. Thupi lanu limafuna ayodini kuti apange mahomoni a chithokomiro. Mahomoni amenewa amalamulira kagayidwe kake ka thupi lanu komanso ntchito zina. Ndizofunikanso pakukula kwa mafupa ndi ubongo nthawi yapakati komanso wakhanda.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Chitsulo

Iron ndi mchere. Imawonjezeranso pazakudya zina ndipo imapezeka ngati chowonjezera cha zakudya. Iron ndi gawo la hemoglobin, mapuloteni omwe amatumiza mpweya kuchokera m'mapapu kupita kumatumba. Zimathandiza kupereka mpweya ku minofu. Iron ndiyofunikira pakukula kwamaselo, chitukuko, komanso magwiridwe antchito amthupi. Iron imathandizanso thupi kupanga mahomoni ena ndi minofu yolumikizana.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Mankhwala enaake a

Magnesium ndi mchere womwe umapezeka mu zakudya zambiri, ndipo umawonjezeredwa kuzinthu zina. Imapezekanso ngati chowonjezera pazakudya ndipo amapezeka m'mankhwala ena. Zimathandizira thupi lanu kuwongolera ntchito zaminyewa ndi mitsempha, kuchuluka kwa shuga m'magazi, komanso kuthamanga kwa magazi. Zimathandizanso thupi lanu kupanga mapuloteni, mafupa, ndi DNA.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Mchere

Mchere ndi zinthu zapadziko lapansi komanso zakudya zomwe matupi athu amafunikira kuti azigwira bwino ntchito. Zina zofunika paumoyo ndi calcium, phosphorous, potaziyamu, sodium, chloride, magnesium, iron, zinc, ayodini, chromium, mkuwa, fluoride, molybdenum, manganese, ndi selenium.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Zowonjezera Multivitamin / Maminolo

Mavitamini a multivitamin / mchere amakhala ndi mavitamini ndi michere yambiri. Nthawi zina amakhala ndi zosakaniza zina, monga zitsamba. Amatchedwanso multis, multiples, kapena mavitamini chabe. Multis amathandiza anthu kupeza mavitamini ndi michere yochulukirapo pomwe sangakwanitse kapena samalandira michere yokwanira kuchokera pachakudya.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Phosphorus

Phosphorus ndi mchere womwe umathandiza kuti mafupa anu akhale athanzi. Zimathandizanso kuti mitsempha yamagazi ndi minofu igwire ntchito. Phosphorus imapezeka mwachilengedwe mu zakudya zokhala ndi zomanga thupi zambiri, monga nyama, nkhuku, nsomba, mtedza, nyemba, ndi mkaka. Phosphorus imaphatikizidwanso pazakudya zambiri zopangidwa.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Potaziyamu

Potaziyamu ndi mchere womwe maselo, misempha, ndi minofu yanu imayenera kugwira bwino ntchito. Zimathandiza thupi lanu kuyendetsa kuthamanga kwa magazi, kuthamanga kwa mtima komanso madzi m'maselo. Zimathandizanso kugaya chakudya. Anthu ambiri amatenga potaziyamu yonse yomwe amafunikira pazomwe amadya ndi kumwa. Ikupezekanso ngati chowonjezera cha zakudya.
Gwero: NIH MedlinePlus

Ovomerezedwa ndi Dietary Allowance (RDA)

Analimbikitsa Dietary Allowance (RDA) ndi kuchuluka kwa michere yomwe muyenera kupeza tsiku lililonse. Pali ma RDA osiyanasiyana kutengera msinkhu, jenda, komanso ngati mayi ali ndi pakati kapena akuyamwitsa.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Selenium

Selenium ndi mchere womwe thupi limafunikira kukhala wathanzi. Ndikofunikira kubereka, ntchito ya chithokomiro, ndikupanga DNA. Zimathandizanso kuteteza thupi ku zipsyinjo zomwe zimachitika chifukwa cha maulamuliro aulere (ma atomu osakhazikika kapena mamolekyulu omwe angawononge maselo) ndi matenda. Selenium amapezeka mu zakudya zambiri, ndipo nthawi zina amawonjezeredwa ku zakudya zina. Ikupezekanso ngati chowonjezera cha zakudya.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Sodium

Mchere wamchere umapangidwa ndi sodium ndi klorini - dzina laukadaulo la mchere ndi sodium chloride. Thupi lanu limafunikira sodium kuti igwire bwino ntchito. Zimathandiza ndi ntchito ya mitsempha ndi minofu. Zimathandizanso kuti madzi azikhala mokwanira mthupi lanu.
Gwero: NIH MedlinePlus

Nthaka

Zinc, mchere womwe anthu amafunika kukhala athanzi, umapezeka m'maselo mthupi lonse. Zimathandiza chitetezo cha mthupi kumenyana ndi mabakiteriya ndi ma virus omwe angayambitse. Thupi limafunikanso zinc kuti apange mapuloteni ndi DNA, zomwe zimapezeka m'maselo onse. Pakati pa mimba, khanda, ndi ubwana, thupi limafuna zinc kuti likule ndikukula bwino. Nthaka imathandizanso kuti mabala achiritse ndipo ndikofunikira kuti titha kulawa ndi kununkhiza. Nthaka imapezeka mu zakudya zosiyanasiyana, ndipo imapezeka m'matenda ambiri a multivitamin / mchere.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya