10 mchere wamchere waukulu ndi ntchito zake mthupi

Zamkati

• 1. Calcium
• 2. Chitsulo
• 3. Magnesium
• 4. Phosphorus
• 5. Potaziyamu
• 6. Sodium
• 7. ayodini
• 8. nthaka
• 9. Selenium
• 10. Fluorine
• Nthawi yowonjezerapo ndi mchere wamchere

Mchere wamchere, monga iron, calcium, zinc, mkuwa, phosphorous ndi magnesium, ndizofunikira kwambiri m'thupi la munthu, chifukwa zimathandizira kupanga mahomoni, kupanga mano ndi mafupa komanso kuwongolera kuthamanga kwa magazi. Nthawi zambiri chakudya choyenera chimapatsa thupi mchere wokwanira wa mcherewu.

Magwero amchere amchere ndi zakudya monga masamba, zipatso ndi mbewu zonse, zomwe zimakhala mosiyanasiyana kutengera nthaka yomwe adakulira. Kuphatikiza apo, nyama ndi zopangira mkaka zitha kukhala ndimchere zingapo, kutengera zomwe zili mumchere womwewo m'zakudya za nyama.

Mchere uliwonse womwe ulipo mthupi umagwira ntchito inayake, monga tawonetsera pansipa:

1. Calcium

Calcium ndi mchere wochuluka kwambiri m'thupi, womwe umapezeka makamaka m'mafupa ndi mano. Kuphatikiza pa kupangika kwa mafupa, imatenganso nawo gawo pamagwiridwe antchito, kutulutsa kwa mahomoni ndi kutseka magazi.

Amapezeka makamaka mumkaka ndi mkaka, monga tchizi ndi yogurt, koma imapezekanso muzakudya monga sipinachi, nyemba ndi sardini. Dziwani ntchito zonse za calcium.

2. Chitsulo

Ntchito yayikulu yachitsulo m'thupi ndikutenga nawo gawo ponyamula mpweya m'magazi ndi kupuma kwama cell, ndichifukwa chake kuchepa kwake kumatha kuyambitsa kuchepa kwa magazi.

Amapezeka muzakudya monga nyama, chiwindi, yolk mazira, nyemba ndi beets. Onani zomwe mungadye kuti muchepetse kuchepa kwa magazi m'thupi.

3. Magnesium

Magnesium imagwira nawo ntchito monga kupindika kwa minofu ndi kupumula, kupanga vitamini D, kupanga mahomoni komanso kukonza magazi. Amapezeka mu zakudya monga mbewu, mtedza, mkaka ndi mkaka ndi mbewu zonse. Onani zambiri za magnesium apa.

4. Phosphorus

Phosphorus imapezeka makamaka m'mafupa, pamodzi ndi calcium, komanso imagwira nawo ntchito monga kupatsa mphamvu thupi kudzera mu ATP, kukhala gawo la khungu ndi DNA. Amatha kupezeka mu zakudya monga mbewu za mpendadzuwa, zipatso zouma, sardini, nyama ndi mkaka ndi zopangidwa ndi mkaka.

5. Potaziyamu

Potaziyamu imagwira ntchito zingapo mthupi, monga kutenga nawo mbali pakufalitsa kwamitsempha, kupindika kwa minofu, kuwongolera kuthamanga kwa magazi, kupanga mapuloteni ndi glycogen ndikupanga mphamvu. Amapezeka mu zakudya monga yogurt, avocado, nthochi, mtedza, mkaka, papaya ndi mbatata. Onani zomwe zimachitika mthupi potaziyamu asinthidwa.

6. Sodium

Sodium amathandiza kuchepetsa kuthamanga kwa magazi, kuwongolera kuchuluka kwa madzimadzi mthupi ndipo amatenga nawo gawo pakufalitsa kwa zikhumbo zamitsempha ndi kupindika kwa minofu. Chakudya chake chachikulu ndimchere, koma chimapezekanso muzakudya monga tchizi, nyama zokonzedwa, ndiwo zamzitini ndi zonunkhira zopangidwa kale. Onani zakudya zina zokhala ndi sodium wochuluka.

7. ayodini

Ntchito yayikulu ya ayodini mthupi ndikutenga nawo gawo pakupanga mahomoni a chithokomiro, kuwonjezera pa kupewa mavuto monga khansa, matenda ashuga, kusabereka komanso kuthamanga kwa magazi. Amapezeka pazakudya monga mchere wokhala ndi ayodini, mackerel, tuna, dzira ndi nsomba.

8. nthaka

Zinc imalimbikitsa kukula ndi chitukuko cha ana, imalimbitsa chitetezo cha mthupi, imasunganso magwiridwe antchito a chithokomiro, imalepheretsa matenda ashuga powongolera momwe insulin imathandizira komanso imakhala ndi antioxidant. Zomwe zimayambira zinc ndi zakudya zanyama monga oyster, shrimp, ndi ng'ombe, nkhuku, nsomba ndi chiwindi. Onani zambiri za zinc apa.

9. Selenium

Selenium ili ndi mphamvu yayikulu yoletsa antioxidant ndipo imaletsa matenda monga khansa, matenda a Alzheimer's ndi mtima, imathandizira magwiridwe antchito a chithokomiro komanso imathandizira kuwonda. Amapezeka pazakudya monga mtedza waku Brazil, ufa wa tirigu, mkate ndi yolk ya dzira.

10. Fluorine

Ntchito yayikulu ya fluoride mthupi ndikuteteza kuchepa kwa mchere ndi mano komanso kupewa kuwonongeka kwa mabakiteriya omwe amapanga caries. Imawonjezeredwa m'madzi othamanga ndi mankhwala opangira mano, ndipo kugwiritsa ntchito kwam'mutu kwa fluoride wozama ndi dotolo wamano kumathandizira kwambiri kulimbitsa mano.

Nthawi yowonjezerapo ndi mchere wamchere

Zakudya zowonjezera mchere zimayenera kutengedwa ngati chakudya sichikwanira kuthana ndi zosowa za thupi kapena ngati pali matenda omwe amafunikira mchere wambiri m'thupi, monga osteoporosis, yomwe imafuna vitamini D calcium supplementation.

Kuchuluka kwa zowonjezera kumasiyana malinga ndi gawo la moyo komanso jenda, chifukwa chake kufunikira kwakumwa zoonjezera kumayenera kuwonetsedwa nthawi zonse ndi dokotala kapena katswiri wazakudya.