Izakhi zomzimba ezibalulekile

-Delile

• Izinhlobo zezakhamzimba ezibalulekile
• Izibonelo zezakhamzimba ezibalulekile

I-izakhamzimba ezibalulekile Ziyizinto ezibalulekile ukuze umzimba usebenze kahle, ongeke waklanywa ngumzimba ngokwemvelo kepha kufanele unikezwe ngokudla.

Lezi zinhlobo zezakhi ezibalulekile ziyahlukahluka ngezinhlobo, kodwa ngenhlanhla Ziyadingeka ngemithamo emincane futhi umzimba uvame ukuzigcina isikhathi esideNgakho-ke, izimpawu zokushoda kwayo zivele kuphela ngemuva kwezikhathi ezinde zokungabikho.

Eqinisweni, okweqile kwezinye zalezi zakhi kungaba yimpilo (njenge hypervitaminosis noma amavithamini amaningi). Ezinye, ngakolunye uhlangothi, zingafakwa ngendlela efiswa ngayo ngaphandle kokuveza imiphumela eyingozi.

• Buka: Izibonelo Zomsoco we-Organic kanye ne-Inorganic

Izinhlobo zezakhamzimba ezibalulekile

Ezinye zalezi zinto zivame ukubizwa ngokuthi kubalulekile okomuntu:

• Amavithamini. Lezi zinhlanganisela ezinamandla kakhulu zikhuthaza ukusebenza kahle komzimba, zisebenza njengabalawuli, izimbangela noma ama-inhibitors ezinqubo ezithile, ezingaba kusuka kumijikelezo yomthethonqubo (i-homeostasis) kuye ekuzivikeleni komzimba.
• Amaminerali. Izinto ezingaphili, ngokuvamile eziqinile futhi ezingaphezulu noma ezingaphansi kwensimbi, ezidingekayo ukwakha izinto ezithile noma ukulawula izinqubo ezixhumene, ngaphezu kwakho konke, nogesi ne-pH yomzimba.
• Ama-amino acid. Lawa ma-molecule we-organic ahlinzekwa ngesakhiwo esithile (i-amino terminal nenye i-hydroxyl ekugcineni kwayo) esebenza ngayo njengezicucu eziyisisekelo lapho kwakhiwa khona amaprotheni afana nama-enzyme noma izicubu.
• Amafutha acid. Ama-biomolecule (amafutha) angagcotshiwe (okungukuthi, ahlala engamanzi (amafutha) futhi akhiwa ngamaketanga amade ekhabhoni nezinye izinto. Ziyadingeka njengesisekelo sokwakheka kwalo lonke uhla lwamafutha acid wesibili adingekayo empilweni yeselula.

Ezinye zazo ziyadingeka kukho konke ukuphila, kanti ezinye ezinjenge-histidine (i-amino acid) zidingeka kuphela ngesikhathi sobuntwana. Ngenhlanhla, zonke zingatholakala ngokudla.

Izibonelo zezakhamzimba ezibalulekile

1. I-alpha-linoleic acid. Ngokuvamile kwaziwa njenge-omega-3 yi-polyunsaturated fatty acid, ingxenye yezinto eziningi zezitshalo ezivamile. Ingatholakala ngokutholwa kwembewu yefilakisi, uwoyela we-cod, izinhlanzi eziningi eziluhlaza okwesibhakabhaka (i-tuna, i-bonito, i-herring) noma izithasiselo zokudla, phakathi kokunye.
2. I-Linoleic acid. Akufanele ididaniswe neyangaphambilini: le polyunsaturated fatty acid ivame ukubizwa nge-omega-6 futhi ukwehlisa okunamandla kwama-cholesterols "amabi", okungukuthi, amafutha agcwele futhi adlulisiwe. Ifeza imisebenzi ye-lipolysis, ukwanda kwemisipha, ukuvikela umdlavuza kanye nemithethonqubo ye-metabolic. Ingadliwa ngamafutha omnqumo, ukwatapheya, amaqanda, ukolweni ophelele okusanhlamvu, ama-walnuts, amantongomane ephayini, i-canola, i-linseed, ummbila noma uwoyela we-sunflower, phakathi kokunye.
3. I-Phenylalanine. Enye yama-amino acid ayi-9 abalulekile emzimbeni womuntu, abalulekile ekwakhiweni kwamaningi ama-enzyme namaprotheni abalulekile. Ukusetshenziswa kwayo ngokweqile kungadala ukuxegiselwa, futhi kungenzeka ukukuthola ngokungenisa kwe- ukudla okunothile kwamaprotheni: inyama ebomvu, inhlanzi, amaqanda, imikhiqizo yobisi, isilimo esinengono emnandi edliwayo, ochobozi, ubhontshisi namantongomane, phakathi kokunye.
4. Umlando. Le amino acid ebalulekile yezilwane (kusukela isikhunta, amagciwane futhi izitshalo zingazihlanganisa) zifeza imisebenzi ebalulekile ekwakhiweni nasekugcinweni kwezicubu ezinempilo, kanye ne-myelin ehlanganisa amangqamuzana ezinzwa. Itholakala emikhiqizweni yobisi, inkukhu, inhlanzi, inyama futhi ijwayele ukusetshenziselwa amacala anobuthi obunzima bensimbi.
5. I-Tryptophan. Enye i-amino acid ebalulekile emzimbeni womuntu, kuyadingeka ekukhishweni kwe-serotonin, a i-neurotransmitter ukubandakanyeka emisebenzini yokulala nemibono yenjabulo. Ukuntuleka kwayo emzimbeni kuxhumene nezimo zosizi, ukukhathazeka noma ukuqwasha. Itholakala kumaqanda, ubisi, okusanhlamvu okuphelele, i-oats, izinsuku, ama-chickpeas, imbewu ye-sunflower, nobhanana, phakathi kwabanye.
6.  Lysine. Ama-amino acid abalulekile akhona kuma-protein amaningi, adingekayo kuzo zonke izilwane ezincelisayo, angakwazi ukuzihlanganisa ngokwawo. Kubalulekile ekwakheni ama-molecular hydrogen bond ne-catalysis. Kutholakala ku-quinoa, ubhontshisi, ubhontshisi, udali, i-watercress, nobhontshisi we-carob, phakathi kweminye imikhiqizo yezitshalo.
7. U-Valine. Enye yama-amino acid ayisishiyagalolunye abalulekile emzimbeni womuntu, abalulekile ekusetshenzisweni komzimba kwemisipha, lapho isebenza khona njengamandla ezimeni zokuxineka futhi igcine ibhalansi ye-nitrogen enhle. Kutholakala ngokudla ubhanana, i-cottage shizi, ushokoledi, amajikijolo abomvu nezinongo ezipholile.
8. I-folic acid. Eyaziwa njengevithamini B9, kubalulekile emzimbeni womuntu ukwakha amaprotheni okwakha ne-hemoglobin, into evumela ukuthuthwa komoya-mpilo egazini. Itholakala ngemidumba (ama-chickpeas, udali, phakathi kokunye), imifino enamaqabunga aluhlaza (isipinashi), kophizi, ubhontshisi, amantongomane nokusanhlamvu.
9. I-Pantothenic acid. Ebizwa nangokuthi i-vitamin B5, iyinhlanganisela encibilikiswa ngamanzi ebaluleke kakhulu ekuguqulweni komzimba nasekuhlanganisweni kwama-carbohydrate, amaprotheni, namafutha. Ngenhlanhla, kukhona imithamo emincane yale vithamini cishe kukho konke ukudla, yize inenqwaba yezinhlamvu, imidumba, imvubelo kabhiya, i-royal jelly, amaqanda nenyama.
10. Thiamine. UVitamin B1, oyingxenye yenkimbinkimbi kavithamini B, uyancibilika emanzini futhi awuncibiliki otshwaleni, kuyadingeka ekudleni kwansuku zonke cishe kwawo wonke ama-vertebrate. Ukumuncwa kwawo kwenzeka emathunjini amancane, akhuthazwa ngu-vitamin C ne-folic acid, kepha kuvinjelwe ubukhona be-ethyl alcohol. Itholakala ngemidumba, imvubelo, okusanhlamvu okuphelele, ummbila, amantongomane, amaqanda, inyama ebomvu, amazambane, imbewu yesame, phakathi kokunye.
11. Riboflavin. Enye uvithamini we-B complex, B2. Kungeqembu lezinhlamvu zombala ophuzi we-fluorescent owaziwa njengama-flavour, akhona kakhulu emikhiqizweni yobisi, ushizi, imidumba, imifino enamaqabunga aluhlaza nezibindi zezilwane. Kubalulekile esikhunjeni, i-ocular cornea kanye nolwelwesi lwamafinyila lomzimba.
12. Umgqumeni. Lesi sakhi somzimba esibalulekile, encibilikayo emanziniImvamisa ihlanganiswa namavithamini B. Kuyisandulela sama-neurotransmitters abhekele inkumbulo nokuhlanganiswa kwemisipha, kanye nokuhlanganiswa kolwelwesi lweseli. Ingadliwa ngamaqanda, izibindi zezilwane, i-cod, inkukhu engenasikhumba, izithelo zomvini, i-quinoa, i-tofu, ubhontshisi obomvu, amakinati noma ama-alimondi, phakathi kwabanye.
13. Uvithamini D. Eyaziwa njenge-calciferol noma i-antirachitic, inesibopho sokulawula ukubalwa kwamathambo, ukulawulwa kwe-phosphorus ne-calcium egazini, phakathi kweminye imisebenzi ebalulekile. Ukushoda kwayo kuye kwaxhunyaniswa ne-osteoporosis kanye ne-rickets, futhi abadla inyama bavame ukwaziswa ngokushoda kwayo ekudleni. Itholakala obisini oluqinisiwe, amakhowe noma amakhowe, ujusi wesoya kanye nezinhlamvu ezicebile, kepha futhi ingahlanganiswa ngamanani amancane ngokuchayeka elangeni elangeni.
14. Uvithamini E. I-antioxidant enamandla, ingxenye yomongo we-hemoglobin yegazi, itholakala kokudla okuningi okutshalwe ezitshalweni, njengama-hazelnuts, ama-alimondi, isipinashi, i-broccoli, igciwane likakolweni, imvubelo ye-brewer, kanye namafutha emifino njenge-sunflower, i-sesame noma i-olive olive .
15. Uvithamini K. Eyaziwa njenge-phytomenadione, iyi-vithamini elwa nokopha, ngoba ziyisihluthulelo sezinqubo zokunqanda igazi. Iphinde ikhuthaze ukwenziwa kwamaseli abomvu egazi, okwandisa ukuthuthwa kwegazi. Ukungabi bikho kwayo emzimbeni akuvamile, ngoba kungakhiwa ngamabhaktheriya athile emathunjini omuntu, kepha futhi kungafakwa kakhulu ngokufaka imifino eluhlaza eluhlaza.
16. B12 amavithamini. Eyaziwa njenge-cobalamin, njengoba inama-cobalt margins, iyi-vitamin ebalulekile ekusebenzeni kobuchopho nohlelo lwezinzwa, kanye nasekwakhiweni kwegazi namaprotheni abalulekile. Asikho isikhunta, isitshalo noma isilwane esingahlanganisa le vithamini: amabhaktheriya kuphela kanye ne-archaebacteria engakwazi, ngakho-ke abantu kumele babathole kumagciwane asemathunjini abo noma ekungenisweni kwenyama yezilwane.
17. Potassium. EMpumalanga isici samakhemikhali Iyinsimbi ye-alkali esebenza kakhulu, ekhona emanzini anosawoti, futhi ebalulekile ezinqubweni eziningi zokudlulisa ugesi emzimbeni womuntu, kanye nasekuqiniseni i-RNA ne-DNA. Iyadliwa yizithelo (ubhanana, ukwatapheya, ibhilikosi, i-cherry, iplamu, njll.) Nemifino (isanqante, i-broccoli, i-beet, isitshalo seqanda, ukholifulawa).
18. Insimbi. Enye into eyinsimbi, iningi kakhulu kunqenqema lomhlaba, ukubaluleka kwalo emzimbeni womuntu kuyisihluthulelo, yize kungamanani amancane. Amazinga e-Iron athinta ngqo i-oxygenation yegazi, kanye namakhemikhali ahlukahlukene amaselula. Ingatholakala ngokusetshenziswa kwenyama ebomvu, imbewu ye-sunflower, ama-pistachio, phakathi kokunye.
19. I-Retinol. Yile ndlela ebizwa ngayo uvithamini A, obalulekile enqubweni yokubona, ulwelwesi nolwelwesi lwamafinyila, amasosha omzimba, ukukhula kombungu nokukhula. Igcinwa esibindini futhi yakhiwa nge-beta-carotene ekhona kherothi, i-broccoli, isipinashi, amathanga, amaqanda, amapentshisi, izibindi zezilwane nophizi, phakathi kokunye.
20. I-calcium. Into edingekayo ekukhuleni kwamathambo namazinyo, okuwanika amandla awo, kanye neminye imisebenzi ye-metabolic, njengokuthuthwa kolwelwesi lweseli. I-calcium ingangeniswa obisini nakokunye okuphuma kukho, emifino eluhlaza enamaqabunga (isipinashi, i-asparagus), kanye netiye eliluhlaza noma i-yerba mate, phakathi kokunye ukudla.

Ingakusebenzela: Izibonelo zamaMacronutrients namaMicronutrients