Ọ bụrụ n ’ị na-eche echiche ibu nwayọ ibu, ị ga-enwe ekele maka ozi a. Ihe mineral ndị a metụtara ga-adị na nri nke ndị na-anwa ịtalata. Kedu nri ndị nwere ha?
chromium
Chromium bụ ihe dị mkpa na-achịkwa metabolism na na-ejikwa ọkwa insulin n'ime ọbara. Ọ na - enyere aka ibelata agụụ na enweghi ụfọdụ agụụ maka ihe ụtọ. Chromium dị n'ahụ onye toro eto, a ga-anararịrị ya milligrams 150 kwa ụbọchị.
Isi mmalite ya bụ akị Brazil na hazelnuts, ụbọchị, ọka wit puru, ọka, cheese, ngwaahịa mmiri ara ehi, anụ ọkụkọ, imeju beef, mushrooms, eyịm, poteto, agwa, tomato utoojoo, plums, pears, tomato, kukumba, ụdị ọ bụla. kabeeji, citrus, azụ.
calcium
Calcium dị mkpa maka ọnwụ ọnwụ. Ọ na-eme ka metabolism ngwa ngwa, na-eme ka ogo nke metabolism dị mma, na-ejigide ụda akwara, na-enwe mmetụta dị mma na mgbasa ọbara, na-ebelata ọkwa cholesterol n'ime ọbara, na na-edozi thyroid na adrenal glands. Calcium na-eme ka usoro ụjọ ahụ dị jụụ ma belata agụụ shuga.
Ị nwere ike ịhụ ọtụtụ calcium na nri dị ka mkpụrụ osisi sesame, mkpụrụ, mkpụrụ osisi a mịrị amị, soy, pasili, spinach, celery, green eyịm, karọt, poteto, ụdị kabeeji ọ bụla, ngwaahịa mmiri ara ehi, cheese, àkwá, akwụkwọ nri, nri mmiri. .
magnesium
Magnesium nwere ike budata melite ahụ ma melite ahụike. Ihe a na-emetụta obi na arịa ọbara, usoro ụjọ, na-ebelata shuga ọbara, na-eme ka ọnọdụ nke anụ na ntutu dịkwuo mma, na-akpali ọrụ ọgụgụ isi, na-agbakwa metabolism.
Enwere ọtụtụ magnesium na ngwaahịa ọka, mkpụrụ, koko, nri mmiri, ụdị elu ọ bụla, mkpụrụ ugu, banana, mkpụrụ sunflower, mkpụrụ flax, mkpụrụ sesame, mkpo, chọkọleti gbara ọchịchịrị, ube oyibo.
Iron
Iron bu isi ihe diri nma onye obula. Ọ nwere mmetụta dị ukwuu n'ahụ ahụ dum: metabolism, na-edozi ogo haemoglobin n'ọbara, na-ebelata mgbaàmà nke ịda mbà n'obi, na-edozi ọrụ nke obi na akwara ọbara, mkpụrụ ndụ ndị nwere oxygen, na-eme ka usoro ahụ ji alụso ọrịa ọgụ dị ike.
E nwere ígwè n'ime imeju, anụ na -acha ọbara ọbara, ọka wit, buckwheat, mkpo, mkpụrụ osisi a mịrị amị, pọmigranet, apụl, aprịkọt, brọkọlị, àkwá, ero, mkpụrụ.
potassium
Enweghị potassium nwere ike ime ka edema, cellulite, malfunctions nke usoro digestive. Iji zere nke a, ị kwesịrị ịdị na-emejupụta ụlọ ahịa nke ịnweta mineral kwa ụbọchị.
A na -ahụ potassium na mkpụrụ osisi akpọnwụ, unere, poteto, aprịkọt, mkpụrụ, akwụkwọ nri, currant ojii, ahịhịa, peas, agwa, tomato na akwa.