Amavithamini namaminerali amaminerali ngamunye okufanele awazi ngakho

Akekho oyimfihlo ukuthi umama uhlobana kakhulu neqiniso lokuthi izingane zabo zidla futhi zizama ukufeza izingane ukuthola umsoco ofanele odingekayo ekuthuthukisweni okulungile. Izidingo zokudla okunempilo zengane zihluke kakhulu kumuntu omdala. Kunamavithamini namaminerali athile adinga ukufakwa enganeni ekudleni.

1. I-calcium

I-calcium ibaluleke kakhulu, ngoba idlala indima ebalulekile ekuthuthukisweni kwamathambo namazinyo ezinganeni. Ukuthuthukiswa kwamathambo kufanele kuvuswe esigabeni sokuqala, futhi kulokhu kufanelekile ukubheka ukuthi ingane idla kangakanani nsuku zonke. Umthombo omuhle kakhulu walesi sakhi ubisi, ngakho-ke kufanele kufakwe ekudleni kwengane. Futhi, ukukhetha okuhle kuzoba imifino enamahlamvu aluhlaza.

2. Vitamin D.

Hhayi-ke i-calcium kuphela enomthelela kwinqaba yamathambo namazinyo, uVitamin D udlala indima ebaluleke kakhulu, ngoba edinga umzimba wezingane ukuthi i-calcium ingasebenza ngokujwayelekile. Le vitamin ibuye ithuthukise impilo ye-immune nesistimu yezinzwa futhi ingasiza ukuvikela izifo eziningi. Ilungele ukwengeza izikhupha zeqanda, amakhowe, ama-flakes acebisayo nobisi lwe-alimondi ekudleni.

3. I-Telicol

I-fiber ibaluleke kakhulu ekugayweni kanye nempilo ejwayelekile yamathumbu abantu abadala nezingane. Imikhiqizo ecebile ku-fiber nayo iqukethe amanye amavithamini namaminerali, futhi ngenxa yalokho basiza kakhulu ezinganeni. Ucebile ngezithelo nemifino eminingi, futhi ikakhulukazi ama-aphula, ubhanana, amawolintshi, izaqathe, i-broccoli, imifino eluhlaza, iGuava, ama-legumes kanye namabele.

4. Vitamin B.

IVitamin B kungenye i-vithamini ebalulekile yezingane, lokhu kuyiqiniso ikakhulukazi ngoVithamin B12. Kuyasiza kakhulu metabolism, amandla, Heard Health kanye nohlelo lwezinzwa. IVitamin B12 ngokwemvelo ikhona emikhiqizweni yezilwane, njengezinhlanzi, inyama, amaqanda, imikhiqizo yezinyoni nemikhiqizo yobisi. Ukuze uthole imifino nezingane, ungakhetha ukucebisa okusanhlamvu nemikhiqizo yobisi.

5. insimbi

I-Iron isiza ukuthwala umoya-mpilo emzimbeni wonke. Inika amandla ama-erythrocytes ukuthwala igazi, kanye nokuntuleka kwensimbi ezinganeni kungaholela ezinkingeni ezahlukahlukene. Eminye yemithombo emihle ye-Iron - i-TOFU, ama-Cashews, ama-radeated okusanhlamvu, ubhontshisi kanye nama-lentils, okusanhlamvu okugcwele, kanye nemifino enamahlamvu aluhlaza.