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Ukutya okuTyebileyo kweCopper | BoldSkyNgaba uyazi ukuba kukho izimbiwa ezifunekayo ekuveliseni i-melanin, izicwili ezithile kunye nee-enzyme zokufaka iikhowudi emzimbeni? Ayikho enye ngaphandle 'kweCopper'! Ewe, ubhedu ngumkhondo wamaminerali odlala indima ebalulekileyo ekwenzeni ihemoglobin kunye ne-collagen emzimbeni.
Kuqikelelwa ukuba abantu abadala ngaphezulu kwe-19 leminyaka ubudala badla malunga ne-900 yeekhrograms zobhedu yonke imihla. Oomama abakhulelweyo kunye nabasetyhini abancancisayo bafuna i-1000 ukuya kwi-1300 yeekhrograms zobhedu ngosuku.
Le minerali iyimfuneko ekugcineni amathambo asempilweni, ukomeleza amajoni omzimba kunye nokwakheka kwemithambo yegazi. ICopper ikwanceda ekulawuleni isingqisho sentliziyo, inciphisa iimpawu zesifo samathambo, yonyusa ukwakheka kweeseli ezibomvu zegazi, inciphisa i-cholesterol, kunye nokulinganisa ukusebenza kwe-thyroid gland phakathi kwabanye.
I-Copper kufuneka ibe yinxalenye yokutya kwakho kwemihla ngemihla, ukusilela oko kungakhokelela ekuswelekeni kwezimbiwa. Ukusilela kobhedu kunokubangela amathambo aqhekezayo, i-osteoporosis, iqondo lobushushu lomzimba, i-anemia, iiseli ezimhlophe eziphantsi kwegazi, ukukhubazeka kokuzalwa, ukuphazamiseka kwe-thyroid kunye nombala wesikhumba osezantsi.
Ukuthintela ukunqongophala kobhedu, kuya kufuneka uqale ube nokutya okutyebileyo ngobhedu, jonga.
1. Ukutya kwaselwandle
Ukutya kwaselwandle okufana ne-lobster, i-squid, isalmon, ityhuna, iimbatyisi kunye nesardadi zonke zizityebi ngobhedu. Iigram ezili-100 zeembatyisi ziqulathe i-7.2 mg yobhedu, i-100 gram yetyhuna ine-0.1 mg yobhedu, i-100 gram yesalmon iqulethe i-0.1 mg yobhedu kunye ne-100 gram yesardines ine-0.3 mg yobhedu. Kufuneka uqiniseke ukuba ubandakanya oku kutya kwakho rhoqo.
2. Amaqanda
Ngaba uyazi ukuba isikhupha seqanda sinexabiso elincinci lobhedu? Iigram ezili-100 zamaqanda ziya kukubonelela nge-0.2 mg yobhedu. Ukutya iqanda yonke imihla kuya kukonyusa ubhedu lwakho kwaye kuya kunika umzimba wakho iivithamini B, ivithamin A, isinyithi, imagniziyam, ivithamin D kunye necalcium phakathi kwezinye izakha mzimba ezibalulekileyo.
3. Inyama
Iinyama ezifana nengulube, isibindi senyama yenkomo, iturkey kunye nenkukhu ziqulathe ubhedu oluya kukunceda ulahle ukusilela kobhedu. Isibindi senyama yenkomo sinamanani aphezulu obhedu kunye ne-4049 micrograms kwi-ounce nganye. I-100 gram yenyama yenkomo iqulethe i-14.3 mg yobhedu kwaye inyama yehagu ine-0.7 mg yobhedu.
4. Iherbs nee Spices
Imifuno eyomileyo enje nge-tarragon, i-thyme kunye ne-chervil ziqulathe ubhedu ngexabiso elincinci. Kwelinye icala, iziqholo ezinje nge-mustard, i-clove, i-chilli powder, i-cumin, i-coriander, i-saffron, i-mace, i-curry powder kunye ne-anyanisi umgubo ziqulathe ubhedu kwiimali eziphezulu. Ukutya mihla le kuya kukunceda ukuba ulahle izifo ezininzi.
5. Iziqhamo Nemifuno
Iziqhamo ezinjengelemoni, iziqhamo zenkwenkwezi, iblackberry, i-litchi, iguava, ipayina, iapilkosi kunye neebhanana zityebile kubhedu. Ezi ziqhamo zikwabizwa ngokuba zii-antioxidants, iivithamini kunye nomxholo wentsimbi. Amakhowa, iimbotyi zezintso, iradishes kunye neembotyi zesoya zezinye zeemifuno ezityebileyo ngobhedu.
6. Iitumato ezomiswe lilanga
Iitumato ezomiswe ngelanga zingumthombo obalaseleyo wobhedu. Ikomityi yetamatisi eyomiswe lilanga iya kukubonelela nge-micrograms ezingama-768 zethusi. Iitumato ezomiswe lilanga zikwangumthombo olungileyo wentsimbi kunye ne potassium kwaye zisetyenziswa kakhulu kwiisaladi, iisosi kunye nepitsa.
7. Amandongomane
Amantongomane afana namandongomane e-cashew, iiamangile, iihazelnuts, amandongomane, amandongomane ompayini, ii-walnuts kunye neepistachios ziqulathe ubhedu oluninzi. Ikwangumthombo obalaseleyo we-omega-3 fatty acids. Iigrama ezili-100 zamandongomane e-cashew ziqulathe i-2.0 mg yobhedu, iigram ezili-100 zeeamangile ziqukethe i-0.9 mg yobhedu, kunye ne-100 gram yama-walnuts ane-1.9 mg yobhedu.
8. Itshokholethi
Ukuba uyakuthanda ukutya iitshokholethi, akukho mfuneko yokuba ukhathazeke ngokutya ubhedu. I-tsokolate emnyama iqulethe i-70% ukuya kwi-85% yecacao kwaye ine-micrograms ezingama-500 zethusi kwi-ounce. Oku kungaphezulu kokucetyiswa kwemihla ngemihla kobhedu.
9. Imbewu
Imbewu edliwayo enjengembewu yesesame, imbewu kajongilanga, imbewu yeflakisi, imbewu yevatala, iimbewu zethanga, kunye nembewu yesikwashi zinamanani aphezulu obhedu kuzo. Bangumthombo otyebileyo wobhedu one-100 gram yembewu yesesame equlathe i-4.1 microgram yobhedu kunye ne-100 grams yembewu kajongilanga ene-1.8 microgram yobhedu.
10. Imifuno yeTheniphu
Imifuno yeThenip yimithombo etyebileyo yobhedu, i-beta-carotene, i-lutein kunye ne-zeaxanthin. Oku kunceda ekuthinteleni i-osteoporosis, i-anemia kunye nezifo zentliziyo. 1 indebe yemifuno yetheniphu ephekiweyo ine-0.36 micrograms zethusi, eyi-18 yeepesenti yexabiso lemihla ngemihla.
11. I-Asparagus
Iasparagus ngumthombo olungileyo wobhedu, icalcium, wemagniziyam, zinc, selenium kunye nezinye iivithamini ezifana nevithamin A, ivithamin C, ivithamin E, ivithamin K, ivithamin K, thiamine kunye nevithamini B6. 1 indebe ye-asparagus iqulethe i-0.25 micrograms zethusi, eyi-12 yeepesenti yexabiso elipheleleyo elinconywayo lemihla ngemihla.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
Ukutya oku-14 okuTyebileyo kwiZinc kwiMpilo elungileyo
