Imfuneko yansuku zonke yobhedu kumntu omdala ngu-1-1.5 mg. Eli nqanaba lenza umsebenzi omkhulu emzimbeni wethu, kwaye ukusilela kwayo kuholela kwimiphumo engathandekiyo, ngoko kunceda ukwazi ukuba yikuphi ukutya okunomxholo obhedu ophezulu.
I-Copper kwimveliso yokutya
- Kukholelwa ukuba irekhodi yomxholo wobhedu ngumlonyeni wesibindi-100 g yale mveliso iqulethe malunga ne-15 mg yobhedu. Ngoko ke, abantu, kwimenyu yabo edla ngokuba neesitya kwiimbindi, bangenako ukwesaba ukungabi nakubhedu.
- Kwindawo yesibini kwimixholo yale nxalenye i-oyster - 100 g ye-mollusks izisa ukususela kwi-2 ukuya kwi-8 mg yobhedu.
- Ikhulu legramu ye-cocoa powder iqulethe malunga ne-4 mg yobhedu, oko kuthetha ukuba inqabile enomtsalane enomtsalane kunye nomxholo ophezulu we-cocoa unokwenza ukungahambi kwesi sigaba.
- I-Sesame, esiyongezayo kumasaladi kunye nama-pastries nayo isisityebi ngobhedu, i-100 gram yembewu iqulethe ngaphezu kwe-4 mg yobhedu.
- Ukuze ugweme ukungabi nalutho kweli qela rhoqo udle amantombazana ambalwa okanye iimbalwa zembewu yamatope. Ikhulu legramu zamantongomane kunye nembewu iqulethe kwi-2 ukuya kwi-1 mg yobhedu.
I-Copper iqulethwe kwezinye iimveliso zokutya, ityeyibhile ibonisa ngokucacileyo ubungakanani bayo kwenyama, imifuno, iziqhamo kunye nemveliso yobisi.
Iimpawu zokunqongophala kwebhedu
Ezi zimpawu zilandelayo zenza kube lula ukukrokrela ukulahleka kwesi sici:
- ukubonakala kweenwele ezimhlophe okanye ezingavumelekanga;
- ubuhlungu, ukukhathala, ubuthathaka, ukuphefumula okufutshane, ukuphalaza;
- izifo ezithathelwanayo rhoqo;
- isifo sohudo, ukungabi nesidlo ;
- Ukunciphisa ukuphulaphulwa kwezinto kunye nokubonakala okubonakalayo;
- ukukhubazeka kwememori.
Xa ezi zikhalazo zivela, kufuneka uhlengahlengise ukutya kwakho ngokungongeza iimveliso ezizityebi ngobhedu. Emzimbeni wethu ulawula ukuxilongwa kwezinto, njengokuba kuhlanganiswa kwee-enzyme ezibalulekileyo, kungathathi i-radicals yamahhala etshabalalisa iiseli, ikhuthaza ukuguqulwa kwesinyithi kwi-hemoglobin kwaye ithatha inxaxheba kumsebenzi we-system ye-nervous. Ukongeza, ubhedu kuyadingeka ukuqinisekisa ukuba iinkqubo zokuvuselelwa kwezicubu kunye nokuhlaziywa kweeseli ziqhubeka ngokufanelekileyo.
Kukholelwa ukuba kunye nokusetyenziswa kwangaphandle kweemveliso ezizityebi zobhedu kunye ne-zinc, ukhuphiswano phakathi kwezi zinto, kwaye umzimba awukwazi ukuwuthatha ngokufanelekileyo. Ngako oko, iimveliso ezinomxholo wethusi aphezulu akufanele zidibaniswe neziveliso ezinotye kwi-zinc.
