Izi zimathandizidwa ndi njira zamakono zolima mbewu zaulimi. Mankhwala osokoneza bongo ndi herbicides amapha mabakiteriya othandiza panthaka yomwe zomera zimafuna. Ndipo feteleza zotsika mtengo sagwiritse ntchito zonse zomwe ziri zofunika. Nthaka imakhala yakufa, ndipo chakudya chimataya mtengo wake. Kuperewera kwa mchere kumasokoneza ntchito yachibadwa ya thupi ndikuwonjezera chiopsezo cha matenda. Izi zimapangitsanso kudya kudya: thupi likuyesera kupeza zomwe sizili motere. Zakudya zabwino ndi vitamin-mineral complexes zimatha kukwaniritsa zosowa za tsiku ndi tsiku, koma nthawi zina zakudya zambiri zimakhala zofunika.
Kuti tisakunyamule zambiri, tifotokozera mwachidule deta yonse. Kotero zidzakhala zosavuta kuyenda. Kuphatikiza apo, izo zikhoza kusindikizidwa ndipo nthawizonse "zimayandikira pafupi."
Zomwe zimayambira mchere | Tsiku lililonse | Nchifukwa chiyani kuli kofunikira? | Kodi ndi zinthu ziti zomwe zilipo? | Kodi ndingapezeko chakudya chokwanira? | Nchiyani chimalepheretsa kusungunuka? | Kodi mungatenge chiyani? |
Calcium (Ca) | 1000-1200 mg | Kwa mano, mafupa, magazi, minofu ntchito | Zakudya za mkaka, sardines, broccoli, mbewu zambewu, mtedza | Inde, makamaka ngati pali zakudya zolimba | Antacids, zopanda pake magnesiamu | Citrate ya calcium zofanana ndi bwino |
Phosphorus (P) | 700 mg | Sungani bwino malire a asidi | Zakudya za mkaka, nyama, nsomba, nkhuku, nyemba, ndi zina. | Inde, ndi zakudya zosiyanasiyana | Zomwe zili ndi aluminium antacids | Funsani dokotala wanu |
Magnesium (Mg) | 310-320 mg (kwa akazi) | Miyeso ya calcium, imatulutsanso minofu | Mbewu yamdima yobiriwira, mtedza, chimanga | Ayi, chifukwa nthawi zambiri zimatha panthawi yophika | Kuwonjezera pa kashiamu | 400 mg ya magnesium citrate mu ufa tsiku lonse |
Sodium (Na) | 1200-1500 mg | Sungani zovuta; zofunikira minofu | Mchere, msuzi wa soya | Inde, anthu ambiri amapeza zokwanira | Palibe sichimasokoneza | Ndikulumpha thukuta-isotonic |
Potaziyamu (C) | 4700 mg | Amapulumutsa malire zamadzimadzi | Masamba, zipatso, nyama, mkaka, tirigu, nyemba | Inde, ngati mumadya masamba obiriwira | Coffee, fodya, mowa, calcium yambiri | Zomera zamasamba, makamaka pamene akumwa mankhwala |
Chlorine (CI) | 1800-2300 mg | Kuchuluka kwa zakumwa ndi chimbudzi | Mchere, msuzi wa soya | Inde, kuchokera masamba ndi mchere, kuwonjezera pa chakudya | Palibe sichimasokoneza | Funsani dokotala wanu |
Sulfure (S) | microdoses | Kwa tsitsi, khungu ndi misomali; kuti apange mahomoni | Nyama, nsomba, mazira, nyemba, katsitsumzukwa, anyezi, kabichi | Inde, pokhapokha ngati akuphwanya mapuloteni a metabolism | Mavitamini D ambiri, mkaka | Funsani dokotala wanu |
Iron (Fe) | 8 mg (kwa akazi) | Mu mawonekedwe a hemoglobin; kumathandiza mpweya kutuluka | Nyama, mazira, ndiwo zamasamba, zipatso, tirigu | Zingatheke mwa amayi a msinkhu wobereka | Oxalates (sipinachi) kapena tannins (tiyi) | Funsani dokotala wanu |
Iodini (I) | 150 mg | Ndi mbali ya mahomoni a chithokomiro | Iodizedwe mchere, nsomba | Ngati mumagwiritsa ntchito mchere wa iodizedwe | Palibe chomwe chimalepheretsa | Musatenge mankhwala popanda mankhwala |
Zinc (Zn) | 8 mg (kwa akazi) | Kwa chitetezo; kuchokera ku dysstrophy ya retina | Nyama yofiira, oyster, nyemba, nyemba zolimba | Kulephera kumatheka tikatha kupanikizika | Kutenga doses lalikulu kwambiri la chitsulo | Kulephera kumangokonzedwa ndi dokotala |
Mkuwa (Cu) | 900 μg | Zofunikira pakupanga maselo ofiira a magazi | Nyama, nkhono, mtedza, zatsopano, kakale, nyemba, plums | Inde, koma chakudya chosasangalatsa chimakhala chovuta | Mlingo waukulu wa zowonjezeretsa zopangidwa ndi zitsulo ndi chitsulo | Chilemacho chingakonzedwe kokha ndi dokotala yemwe akupezekapo |
Manganese (Mn) | 900 μg | Amalimbitsa mafupa, amathandiza kupanga collagen | Zakudya zonse za tirigu, tiyi, mtedza, nyemba | Inde, koma chakudya chosasangalatsa chimakhala chovuta | Kutenga doses lalikulu kwambiri la chitsulo | Kulephera kungasinthidwe ndi dokotala |
Chrome (Cr) | 20-25 μg (kwa akazi) | Amathandizira mlingo wa shuga | Nyama, nsomba, mowa, mtedza, tchizi, mbewu zina | Inde. Kufooka kumachitika kwa odwala shuga ndi okalamba | Chitsulo chowonjezera | Kuyankhulana kwa katswiri ndi kovomerezeka |
Pafupifupi theka la zinthu zomwe zili pa tebulo la Mendeleev ndizothandiza mchere wa thupi la munthu. Ndipo sizodabwitsa! Ndipotu thupi la munthu ndilovuta kwambiri.