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Mhangura Zvakapfuma Zvekudya | BoldSkyIwe unoziva here kuti pane chakakosha chicherwa chinodikanwa mukugadzira melanin, mamwe matishu uye macoding enzymes mumuviri? Haisi imwe kunze kwekuti 'Mhangura'! Ehe, mhangura inoteedzera zvicherwa zvinoita basa rakakosha mukugadzira hemoglobin uye collagen mumuviri.
Inofungidzirwa kuti vanhu vakuru vanopfuura makore gumi nemana ekuberekwa vanofanirwa kutora mazana mapfumbamwe emakirogiramu emhangura zuva nezuva. Vanamai vane nhumbu uye vakadzi vanoyamwisa vanoda 1000 kusvika 1300 micrograms emhangura pazuva.
Ichi chicherwa chakakosha kuchengetedza mapfupa ane hutano, kuwedzera immune system uye yeropa mudziyo kugadzirwa. Mhangura inobatsirawo kudzora rwiyo rwemwoyo, inoderedza zviratidzo zveArthritis, inowedzera tsvuku maseru maseru kuumbwa, inoderedza cholesterol, uye inoenzanisa gland yegland inoshanda pakati pevamwe.
Mhangura inofanirwa kuve chikamu chekudya kwako kwezuva nezuva, ikatadza iyo inogona kutungamira mukushomeka kwemamineral. Kushomeka kwemhangura kunogona kukonzera brittle mapfupa, osteoporosis, pasi muviri tembiricha, kupererwa neropa, mashoma machena masero eropa, kuremara kwekuberekwa, kusagadzikana kwehutachiona uye yakaderera ganda pigmentation.
Kuti udzivise kushomeka kwemhangura, iwe unofanirwa kutanga kuve nezvikafu zvakapfuma mumhangura, tarisa.
1. Zvokudya zvegungwa
Zvokudya zvegungwa semakungu, squid, salmon, tuna, oysters uye sardines zvese zvakapfuma nemhangura. 100 gramu yemazai ane 7.2 mg yemhangura, 100 gramu yetuna ine 0.1 mg yemhangura, 100 gramu yesalmoni ine 0.1 mg yemhangura uye 100 magiramu esardini ane 0.3 mg yemhangura. Iwe unofanirwa kuve nechokwadi chekuisa izvi mukudya kwako nguva dzose.
2. Mazai
Waizviziva here kuti zai yolk rine zvishoma zvemhangura? 100 gramu emazai anokupa iwe 0.2 mg yemhangura. Kudya zai zuva nezuva kunowedzera kudyiwa kwemhangura uye zvakare kuchapa muviri wako mavitamini B, vhitamini A, iron, magnesium, vitamini D uye calcium pakati pezvimwe zvakakosha zvinovaka muviri.
3. Nyama
Nyama dzakadai senguruve, chiropa chemombe, turkey nehuku zvine mhangura inozokubatsira kubvisa kushomeka kwemhangura. Mombe yechiropa ine huwandu hwakawanda hwemhangura ne4049 micrograms mune yega yega. 100 gramu yenyama yemombe ine 14.3 mg yemhangura uye yenguruve ine 0.7 mg yemhangura.
4. Herbs Nezvinonhuwira
Makwenzi akaomeswa senge tarragon, thyme uye chervil zvine mhangura zvidiki zvidiki. Kune rimwe divi, zvinonhuwira zvakaita semasitadhi, mavhavha, chilli upfu, kumini, coriander, safironi, mace, curry powder uye hanyanisi upfu zvine mhangura yakawanda kwazvo. Kudya ivo zuva nezuva kuchakubatsira iwe kubvisa akawanda maronda.
5. Zvibereko Nemiriwo
Michero yakaita sendimu, nyeredzi muchero, bheribheri, litchi, guava, chinanazi, apricot nemabhanana ane hupfumi hwemhangura. Michero iyi inozivikanwa zvakare neayo antioxidants, mavitamini uye ayoni zvemukati. Howa, itsvo bhinzi, radishi uye soya bhinzi ndiyo mimwe miriwo ine hupfumi zvakare mumhangura.
6. Zuva-Rakaomeswa Madomasi
Zuva-rakaomeswa matomatisi ndiyo yakanaka sosi yemhangura. Mukombe wemadomasi akaomeswa nezuva uchakupa ma micrograms mazana manomwe nemakumi matanhatu neshanu emhangura. Madomasi akaomeswa nezuva zvakare anowanikwa simbi uye potasium uye anoshandiswa zvakanyanya musalad, sosi uye pizza.
7. Nzungu
Nutsu senge nzungu dzekashewe, maarumondi, nzungu, nzungu, nzungu dzepaini, walnuts uye pistachios zvine huwandu hwakawanda hwemhangura. Ichowo sosi yakanaka kwazvo ye omega-3 fatty acids. 100 magiramu emakwenzi emakwenzi ane 2.0 mg yemhangura, 100 magiramu emaarumondi ane 0.9 mg yemhangura, uye magiramu zana emalenuts ane 1.9 mg yemhangura.
8. Chokoreti
Kana iwe uchida kudya chokoreti, saka haufanire kunetseka nezvekudyiwa kwemhangura. Chokoreti yakasviba ine 70% kusvika 85% yekakao uye ine mazana mashanu emakirogiramu emhangura mune imwe ounce. Izvi zvinopfuura zvinokurudzirwa zvezuva nezuva zvendarira.
9. Mbeu
Mbeu dzinodyiwa dzakadai sembeu yesesame, mbeu yezuva, mbeu yefilakisi, mbeu yevatikiti, mbeu yemanhanga, nembeu ye squash ine huwandu hwakawanda hwemhangura mavari. Iwo ane hupfumi sosi yemhangura ine 100 gramu yembeu yesesame ine 4.1 microgram yemhangura uye 100 magiramu embeu yezuva yezuva rine inenge 1.8 microgram yemhangura.
10. Turnip Greens
Turnip magidhi akapfuma sosi yemhangura, beta-carotene, lutein uye zeaxanthin. Izvi zvinobatsira mukudzivirira osteoporosis, anemia uye chirwere chemwoyo. 1 kapu yemicheka yetipip yakabikwa ine 0,36 micrograms emhangura, inova 18 muzana yehuwandu hwezuva nezuva kukosha.
11. Asparagasi
Asparagus isosi yakanaka yemhangura, calcium, magnesium, zinc, selenium uye mamwe mavhitamini akaita vhitamini A, vhitamini C, vhitamini E, vhitamini K, thiamine uye vhitamini B6. 1 mukombe weasparagus ine 0.25 micrograms yemhangura, inova 12 muzana yehuwandu hwezuva nezuva hwakakurudzirwa kukosha.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
14 Zvikafu Zvakapfuma MuZinc Kune Hutano Hwakanaka
