Ngati mukuganiza za kuwonda pang'onopang'ono, mungayamikire izi. Ma minerals awa ayenera kukhalapo muzakudya za anthu omwe akufuna kuchepetsa thupi. Ndi zakudya ziti zomwe zili nazo?
Chromium
Chromium ndi chinthu chofunikira chotsatira chomwe chimayang'anira kagayidwe kachakudya ndikuwongolera kuchuluka kwa insulin m'magazi. Zimathandiza kuchepetsa chilakolako cha kudya komanso kusowa chilakolako cha maswiti. Chromium m'thupi la munthu wamkulu iyenera kulandiridwa mu kuchuluka kwa mamiligalamu 150 tsiku lililonse.
Magwero ake ndi mtedza waku Brazil ndi hazelnuts, madeti, utamera tirigu, chimanga, tchizi, mkaka, nyama yankhuku, chiwindi cha ng'ombe, bowa, anyezi, mbatata, nyemba, zipatso zowawasa, plums, mapeyala, tomato, nkhaka, mitundu yonse ya kabichi, citrus, nsomba.
kashiamu
Calcium ndiyofunikira pakuchepetsa thupi. Imathandizira kagayidwe, imathandizira kagayidwe, imasunga kamvekedwe ka minofu, imakhudza kufalikira kwa magazi, imachepetsa cholesterol m'magazi, imapangitsa kuti chithokomiro ndi adrenal glands zikhale bwino. Calcium imachepetsa dongosolo lamanjenje ndikuchepetsa chilakolako cha shuga.
Mutha kupeza calcium yambiri muzakudya monga nthanga za sesame, mtedza, zipatso zouma, soya, parsley, sipinachi, udzu winawake, anyezi wobiriwira, kaloti, mbatata, mitundu yonse ya kabichi, mkaka, tchizi, mazira, masamba masamba, nsomba zam'madzi. .
mankhwala enaake a
Magnesium amatha kusintha kwambiri thupi komanso kukhala ndi thanzi. Izi zimakhudza bwino mtima ndi mitsempha ya magazi, dongosolo lamanjenje, limachepetsa shuga wamagazi, limapangitsa khungu ndi tsitsi kukhala labwino, limapangitsa kuti ntchito zamaganizo zitheke, komanso kufulumizitsa kagayidwe kake.
Pali magnesium yambiri muzinthu zambewu, mtedza, koko, nsomba zam'madzi, masamba amitundu yonse, mbewu za dzungu, nthochi, njere za mpendadzuwa, nthanga za fulakesi, nthangala za sesame, nyemba, chokoleti chakuda, mapeyala.
Iron
Iron ndiye chinsinsi cha kukhala wabwino kwa munthu aliyense. Zimakhudza kwambiri thupi lonse: kagayidwe, normalizes mlingo wa hemoglobin m'magazi, kuthetsa zizindikiro za maganizo, normalizes ntchito ya mtima ndi mitsempha ya magazi, maselo ndi mpweya, kumalimbitsa chitetezo cha m'thupi.
Pali chitsulo m'chiwindi, nyama yofiira, tirigu, buckwheat, nyemba, zipatso zouma, makangaza, maapulo, ma apricots, broccoli, mazira, bowa, mtedza.
Potaziyamu
Kupanda potaziyamu kungayambitse edema, cellulite, kuwonongeka kwa dongosolo la m'mimba. Kuti mupewe izi, muyenera kukhala tsiku ndi tsiku mukubwezeretsanso masitolo amchere awa.
Potaziyamu imapezeka mu zipatso zouma, nthochi, mbatata, ma apricots, mtedza, sipinachi, black currants, zitsamba, nandolo, nyemba, tomato, ndi mazira.