Re u etselitse leqephe le lekhutšoane, le bonolo le le sebetsang la ho qhekella ka limatlafatsi bakeng sa hau! E hatise 'me u e fanyehe ka sehatsetsing. "Cheat Sheet" e u bontša mokhoa oa ho fumana livithamine le liminerale tsohle tseo u li hlokang lijong tsa kamehla tsa meroho!
Li-vithamine tse ngata li tsejoa ke mahlale a morao-rao, empa ke tse 13 feela tsa tsona tse bohlokoa haholo bakeng sa bophelo bo botle. Kaofela ha tsona li ka fumanoa lijong tse se nang polao:
· Vithamine A (beta-carotene) - e bohlokoa bakeng sa pono, ho itšireletsa mafung le mali. Mafura a qhibilihang; ke antioxidant. Mehloli: Meroho e mengata e bokhubelu ba lamunu le bosehla, mohlala, lihoete, zucchini, pepere e khubelu, mokopu. Hammoho le meroho e tala e lefifi le makhasi a lettuce. Litholoana (hape le litholoana tse mosehla le lamunu, haholo-holo): lilamunu, li-tangerine, mango, liperekisi, mahapu, li-apricot, papaya, joalo-joalo.
· 8 livithamine tsa sehlopha B - e bohlokoa bakeng sa bophelo bo botle ba letlalo, moriri, mahlo, tsamaiso ea methapo. Thibela mafu a tsamaiso ea pelo; e qhibilihang ka metsi. Mehloli: Lebese, linaoa, litapole, li-mushroom, broccoli, limela tsa Brussels, asparagus, matokomane, lierekisi, li-avocado, lilamunu, tamati, lehapu, linaoa tsa soya le lihlahisoa tsa soya, spinach, beet, turnips, bohobe bo tšoeu le ba lijo-thollo, lijo-thollo. bakeng sa lijo tsa hoseng le bohobe, lijo (“brewer’s”) yeast, kokoana-hloko ea koro. Vithamine B12 - cobalamin - ha e fumanehe lijong tsa limela ka mokhoa o fumanehang 'meleng,' me e lokela ho jeoa e le tlatsetso (e le mong kapa ka lebese la soya le nang le liqhobosheane, lijo-thollo tsa hoseng tse matlafalitsoeng, joalo-joalo - ha ho thata!).
· Vithamine C (ascorbic acid) - e 'ngoe ea livithamine "tse ratoang" ka ho fetisisa lefatšeng. Metsi a qhibilihang. E thusa 'mele ho hlahisa collagen, ka hona e bohlokoa haholo bakeng sa pholiso ea maqeba le bakeng sa boemo ba letlalo le lisele tsa' mele ka kakaretso. Antioxidant. Mehloli: litholoana tse foreshe kapa lero le sa tsoa hatelloa: grapefruit, phaenapole, lamunu, hammoho le pelepele e khubelu le e tala, li-blackcurrants, fragole, tamati le pente ea tamati, spinach e tala, litapole tsa baki, jj.
· vithamine D - bohlokoa bakeng sa bophelo bo botle ba masapo, ho boloka ho itšireletsa mafung, ho fokotsa ho ruruha; e sireletsa khahlanong le lefu la Alzheimer. Mafura a qhibilihang. Mehloli: lebese, lijo-thollo, ultraviolet (ho pepesehela letsatsi liaparo tse bulehileng).
· Vithamine K - e bohlokoa bakeng sa mali le methapo ea mali, e thusa ho monya calcium. Mafura a qhibilihang. Mehloli: Botoro, lebese le feletseng, spinach, k'habeche, cauliflower, broccoli, limela tsa Brossels, nettles, bran ea koro, mokopu, li-avocado, litholoana tsa kiwi, libanana, oli ea mohloaare, soya le lihlahisoa tsa soya, ho kenyeletsa. haholo-holo - chisi ea soya ea Japane "", joalo-joalo.
· Vithamine E (tocopherol) - ea bohlokoa bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung le ea methapo, bakeng sa mahlo, e sireletsa khahlanong le mafu a pelo le kankere, ke ea bohlokoa bakeng sa boemo bo botle ba letlalo le moriri. Antioxidant. Mehloli: Haholo-holo li-pulses, linate, lipeo.
Ntle le livithamini tse 13 tsa bohlokoa, tseo tsohle li seng li hlakile ka tsona, likarolo tse latelang tsa inorganic li hlokahala haholo bakeng sa bophelo bo botle:
· Iron: e kenya letsoho ho tsamaiseng oksijene ho lisele tsa 'mele, ka mekhoa ea oxidative, ke habohlokoa ho boloka' mele o le boemong bo botle le bakeng sa bophelo bo botle ba moriri. Mehloli, ho kenyelletsa: li-beet, li-prunes, spinach, morara o omisitsoeng.
· potasiamo - ho boloka ho leka-lekana ha metsi a phetseng hantle, ho kenya letsoho phetisong ea methapo ea kutlo, ts'ebetsong e nepahetseng ea mesifa; e ama tekanyo ea acid-base, mosebetsi oa pelo, joalo-joalo Mehloli: libanana tse ncha le litholoana tsa citrus, litapole tse halikiloeng, poro ea oatmeal le buckwheat, bran ea koro, joalo-joalo.
· Sodium - e kenya letsoho lits'ebetsong tse ngata tsa bohlokoa tsa 'mele, ho kenyeletsa. phetiso ea metsi le glucose. Mehloli: letsoai, bohobe, chisi, meroho eohle.
· Magnesium: e amehang tlhahisong ea matla le metabolism ea protheine 'meleng. Mehloli: lebese la khomo, buckwheat, nyalothe, lierekisi, linaoa, mahapu, spinach, bohobe leha e le bofe, linate le tahini halva.
· Khalsiamo: bohlokoa bakeng sa bophelo bo botle ba masapo le meno. Mehloli: cottage chisi (boholo ba litaba!), tranelate e bolila, chisi, ebe lebese le leng le belisoa le lihlahisoa tsa lebese, lialmonde, spinach, peo ea sesame.
· Phosphorus: bohlokoa bakeng sa masapo le meno, bakeng sa ho phalla ha mekhoa e meng ea bohlokoa liseleng tsa 'mele. Mehloli: Tomoso ea Brewer's, lebese le lihlahisoa tsa lebese.
· Zinc: bohlokoa bakeng sa ho thehoa ha mali, ho folisa maqeba, ho boloka takatso ea lijo e phetseng hantle, hammoho le bophelo bo botle ba banna. Mehloli: kokoana ea koro, peo ea mokopu (peo ea mokopu), blueberries, oatmeal, lierekisi tse tala, cocoa, poone, linate, joalo-joalo.
· koporo - ea bohlokoa bakeng sa mali, ho kenngoa ha vithamine C. Mehloli: likomkomere tse ncha, linate, cocoa, letheka la rose, joalo-joalo.
· Selenium - antioxidant, e sireletsa tsamaiso ea pelo le ho thibela kholo ea mekhoa ea ho ruruha. Mehloli: kokoana ea koro, linate, oatmeal, buckwheat, konofolo, tomoso ea brewer le tomoso ea bakeke.
Ho hlakile hore ho na le livithamine le liminerale tse ling tse ngata tse bohlokoa bakeng sa bophelo bo botle. Ka nako e 'ngoe, saense - 'me ka eona indasteri ea li-supplement le li-superfoods! - "ho nkoa" pele, ebe e 'ngoe (joalokaha ho ne ho le joalo ka vithamine E), e hatisa bohlokoa ba ntho ena. Empa ke habohlokoa ho hopola hore, pele, ntho e 'ngoe le e' ngoe - esita le livithamine tse nang le liminerale - li ntle ka mokhoa o itekanetseng, 'me ea bobeli, mohloli o molemo ka ho fetisisa oa limatlafatsi hase lik'hemik'hale, esita le tsa boleng bo phahameng ka ho fetisisa, letlapa - empa le lecha, le manyolo, le hōlileng. litholoana le meroho letsatsing, ke hore feela ka boeona e feletseng, mefuta e fapaneng ea lijo tsa meroho!