Ga jiki yayi aiki daidai ba tare da wani ɓata ba, ya kamata a sami bitamin da kuma ma'adanai da ke cikin abinci. Kowane abu yana da aikinsa na ainihi, yana ba da gudummawa ga aiki na al'ada na ciki da kuma tsarin.
Ma'adinai a cikin kayayyakin abinci
Akwai abubuwa micro-da macro waɗanda suke da muhimmanci ga jiki, kuma na biyu dole ka shigar da jiki sosai.
Ma'adanai masu amfani a samfurori:
- Sodium . Ya zama wajibi ne don samar da ruwan 'ya'yan itace mai gishiri, kuma yana sarrafa aikin kodan. Sodium yana cikin tasirin glucose. Kwafin Daily - 5 grams, wanda yana buƙatar 10-15 grams na gishiri.
- Phosphorus . Muhimmanci ga nama na nama, kuma duk da haka yana da hannu wajen samar da enzymes wajibi ne don samun makamashi daga abinci. Lokaci na kullum shine 1-1.5 g Akwai akwai a bran, kabewa tsaba da sunflower, har ma a cikin almonds.
- Calcium . Dalili don tsarin da sabuntawa da nama na nama, kuma yana da mahimmanci ga aikin da ya dace na tsarin jin tsoro. Halin yau da kullum shine 1-1.2 g. An samo shi a cikin cuku mai tsami, poppy da sesame, har ma a cikin kayayyakin kiwo.
- Magnesium . Ya zama wajibi ne don samuwar enzymes da tabbatar da sunadarai sunadaran. Magnesium yana inganta vasodilation. Ranar yana buƙatar 3-5 g Abubuwan da ke dauke da wannan ma'adinai: bran, kabewa tsaba, kwayoyi da buckwheat .
- Potassium . Muhimmanci ga zuciya, da jini da tsarin jin tsoro. Potassium ya riki hankalin zuciya kuma ya kawar da ruwa mai yawa. Yawan yau da kullum shine 1,2-3,5 g. Akwai shayi na shayi, dried apricots, wake da teku kale.
- Iron . Yana da hannu a samuwar haemoglobin, kuma ana buƙatar rigakafi. Jiki ya karbi 10-15 MG kowace rana. Akwai abinci mai naman alade, naman alade, kifi na ruwa da buckwheat.
- Zinc . Ya zama wajibi ne don tafiyar da samfur din-ragewa, sannan kuma yana inganta ingantaccen insulin. Daily kudi - 10-15 MG. Akwai shi a cikin kysters, bran, naman sa da kwayoyi.