20 Imizekelo yeZondlo eziBalulekileyo - I-Encyclopedia

Ividiyo: Drink an orange with a carrot and you’ll thank me for the recipe

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Iindidi zezondlo eziyimfuneko
Imizekelo yezondlo eziyimfuneko

Inkqubo ye-izondlo ezibalulekileyo Zizinto eziyimfuneko ekusebenzeni kakuhle komzimba, ezingenakwenziwa ngokwendalo ngumzimba kodwa kufuneka zibonelelwe ngokutya.

Ezi ntlobo zezakha-mzimba eziphambili ziyahluka ngokweendidi, kodwa ngethamsanqa Ziyadingeka ngeedosi ezincinci kwaye umzimba uhlala uzigcina ixesha elideNgoko ke, iimpawu ukuswela kwayo kuvela kuphela emva kwexesha elide yokungabikho.

Ngapha koko, ukugqitha kwezinye zezi zakhamzimba kunokuba sempilweni (njenge hypervitaminosis okanye iivithamini ezingaphezulu). Abanye, kwelinye icala, banokungeniswa kangangoko banqwenela ngaphandle kokuvelisa iziphumo eziyingozi.

Bukela: Imizekelo yeZondlo eziManyeneyo nezingaphiliyo

Iindidi zezondlo eziyimfuneko

Ezinye zezi zinto zihlala zibizwa ngokuba kubalulekile ukulungiselela umntu:

Iivithamini. Ezi zinto zinamandla ahlukeneyo zikhuthaza ukusebenza kakuhle komzimba, zisebenza njengabalawuli, ezibangela okanye inhibitors zenkqubo ezithile, ezinokuthi ziqale ukusuka kumjikelo wommiselo (homeostasis) ukuya kukhuseleko lomzimba lomzimba.
Izimbiwa. Izinto ezingaphiliyo, zihlala ziqinile kwaye ngaphezulu okanye ngaphantsi kwesinyithi, eziyimfuneko ukuqamba izinto ezithile okanye ukulawula iinkqubo ezinxulumene, ngaphezu kwako konke, nombane kunye ne-pH yomzimba.
Ii-amino acid. Ezi molekyuli ze-organic zibonelelwa ngolwakhiwo oluthile (i-amino terminal kunye nenye ihydroxyl kwiziphelo zazo) ezisebenza ngazo njengamaqhekeza asisiseko apho iiprotein ezinjengee enzymes okanye izicubu zenziwe khona.
Iiasidi ezinamafutha. Uhlobo lwe-lipid-uhlobo lwe-biomolecule (amafutha), oko kukuthi, luhlala lulwelo (ioyile) kwaye lwenziwa ngamakhonkco amade ekhabhoni kunye nezinye izinto. Ziyafuneka njengesiseko sokudibanisa lonke uluhlu lweeasidi ezisisiseko zamafutha eziyimfuneko kubomi beselula.

Ezinye zazo ziyafuneka ebomini, kwaye ezinye ezinje nge-histidine (i-amino acid) ziyafuneka kuphela ebuntwaneni. Ngethamsanqa, zonke zinokufunyanwa ngokutya.

Imizekelo yezondlo eziyimfuneko

I-alpha-linoleic acid. Ngokuqhelekileyo yaziwa ngokuba yi-omega-3 yi-polyunsaturated fatty acid, icandelo lezinto ezininzi zesityalo esiqhelekileyo. Inokufunyanwa ngokutya imbewu yeeflakisi, ioyile yesibindi, uninzi lweentlanzi eziluhlaza (ityhuna, bonito, herring) okanye kwizongezo zokutya, phakathi kwabanye.
Linoleic acid. Ayifanelanga ukubhideka naleyo yangaphambili: le polyunsaturated fatty acid ibizwa ngokuba yi-omega-6 kwaye iyehlisela ngamandla into ebizwa ngokuba yi "cholesterols" embi, Oko kukuthi, Amafutha agcweleyo kunye nothutho. Ifezekisa imisebenzi ye-lipolysis, ukwanda kobunzima bemisipha, ukukhuselwa kumhlaza kunye nemigaqo yokutya. Ingatyiwa ngeoyile ye-olive, iavokhado, amaqanda, ingqolowa epheleleyo, ii-walnuts, iipine nut, i-canola, i-linseed, umbona okanye ioyile kajongilanga, phakathi kwabanye.
IPhenylalanine. Enye ye-9 yeeamino acid zomzimba womntu, kubalulekile ekwakheni ezininzi ii-enzymes kunye neeprotein eziyimfuneko. Ukusetyenziswa kwayo ngokugqithileyo kunokubangela laxations, kwaye kunokwenzeka ukuba uyifumane ngokungenisa ukutya okuneproteni eninzi: inyama ebomvu, intlanzi, amaqanda, iimveliso zobisi, iasparagus, ichickpeas, iimbotyi zesoya kunye namandongomane, phakathi kwezinye.
Imbali. Le amino acid ibalulekileyo kwizilwanyana (ukusukela ukungunda, iintsholongwane kunye nezityalo ziyakwazi ukuyidibanisa) izalisekisa imisebenzi ebalulekileyo kuphuhliso nasekugcinweni kwezicubu ezisempilweni, kunye ne-myelin egubungela iiseli zemithambo-luvo. Ifumaneka kwiimveliso zobisi, inkukhu, intlanzi, inyama kwaye ihlala isetyenziswa kwimeko zetyhefu enzima yesinyithi.
Zama. Enye iamino acid ebalulekileyo emzimbeni womntu, iyimfuneko ukukhululwa kwe-serotonin, a I-neurotransmitter ukubandakanyeka kwimisebenzi yokulala kunye nemibono yolonwabo. Ukunqongophala kwayo emzimbeni kunxulunyaniswe neemeko zentlungu, ixhala okanye ukuphuthelwa. Ifumaneka kumaqanda, ubisi, ukutya okuziinkozo, i-oats, imihla, ii-chickpeas, iimbewu zikajongilanga kunye neebhanana, phakathi kwabanye.
Lysine. Iamino acid ebalulekileyo ekhoyo kwiiproteni ezininzi, eziyimfuneko kuzo zonke izilwanyana ezanyisayo, ezingakwaziyo ukuzenzela ngokwazo. Kubalulekile ekwakheni iibhondi ze-hydrogen kunye ne-catalysis. Ifumaneka kwiquinoa, kwiimbotyi zesoya, kwiimbotyi, kwiilenti, kwi-watercress, nakwiimbotyi ze-carob, phakathi kwezinye iimveliso zezityalo.
Xabiso. Enye yee-amino acid ezilithoba emzimbeni womntu, kubalulekile kwimetabolism yemisipha, apho isebenza njengamandla kwimeko zoxinzelelo kunye nokugcina i-nitrogen efanelekileyo ibhalansi. Ifunyanwa ngokutya iibhanana, i-cottage cheese, iitshokholethi, amaqunube abomvu kunye neziqholo ezinobulali.
Ifolic acid. Yaziwa njenge vithamini B9, kubalulekile emzimbeni womntu ukwakha iiproteni zokwakha kunye nehemoglobin, into evumela ukuhanjiswa kweoksijini egazini. Ifumaneka kwimidumba (iichickpeas, iilentile, phakathi kwezinye izinto), imifuno enamagqabi aluhlaza (isipinatshi), kwii-ertyisi, iimbotyi, amandongomane kunye nee-cereal.
Pantothenic acid. Ikwabizwa ngokuba yi-vitamin B5, sisinyibilikisi esinyibilikayo emanzini esibaluleke kakhulu kwimetabolism kunye nokuhlanganiswa kwee-carbohydrate, iiproteni kunye namafutha. Ngethamsanqa, kukho amayeza amancinci ale vithamini phantse kuko konke ukutya, nangona kuninzi kakhulu kwizityalo, iimbotyi, igwele lebhiya, ijeli yasebukhosini, amaqanda nenyama.
Thiamine. Vitamin B1, inxalenye vitamin B ezintsonkothileyo, amanzi-enyibilikayo kwaye ezingenakunyibilika etywaleni, kuyimfuneko ekudleni yemihla ngemihla phantse zonke vertebrate. Ukufakwa kwayo kwenzeka emathunjini amancinci, akhuthazwa ngu-vitamin C kunye ne-folic acid, kodwa kuthintelwe bubukho be-ethyl alcohol. Ifunyanwa kwimidumba, igwele, iinkozo ezipheleleyo, umbona, amandongomane, amaqanda, inyama ebomvu, iitapile, iimbewu zesesame, phakathi kwabanye.
Riboflavin. Enye iivithamini ye-B complex, B2. Elilungu leqela lombala otyheli we-fluorescent owaziwa njenge-flavour, okhoyo kakhulu kwiimveliso zobisi, itshizi, iimbotyi, imifuno eluhlaza kunye namagqabi ezilwanyana. Kubalulekile kulusu, i-ocular cornea kunye neembumba zomzimba.
Nduli. Esi sisondlo enyibilikayo emanziniNgokwesiqhelo iqokelelwe kunye neevithamini B. Sisandulela se-neurotransmitters ejongene nememori kunye nokulungelelaniswa kwemisipha, kunye nokudityaniswa kweembumba zeseli. Ingatyiwa ngamaqanda, izibindi zezilwanyana, ikhowudi, inkuku engenasikhumba, iidiliya, iquinoa, itofu, iimbotyi ezibomvu, amandongomane okanye iiamangile, phakathi kwabanye.
Vitamin D. Yaziwa njenge-calciferol okanye i-antirachitic, inoxanduva lokumisela ukubalwa kwamathambo, ukulawulwa kwe-phosphorus kunye ne-calcium egazini, phakathi kweminye imisebenzi ebalulekileyo. Ukusilela kwayo kunxulunyaniswe ne-osteoporosis kunye neerickets, kwaye abantu abadla imifuno bahlala beziswa kukungabikho kokutya. Ikhona kubisi oluqinisiweyo, amakhowa okanye amakhowa, ijusi yesoya kunye nokutya okutyebileyo, kodwa inokudityaniswa ngamanani amancinci ngokuvezwa kolusu elangeni.
Uvithamini E. I-antioxidant enamandla, eyinxalenye ye-hemoglobin yegazi, ifumaneka kukutya okuninzi okusekwe kwizityalo, ezinje ngee hazelnuts, iiamangile, isipinatshi, i-broccoli, intsholongwane yengqolowa, igwele le-brewer, kunye neoyile yemifuno efana nejongilanga, isesame, okanye ioyile yomnquma. .
Uvithamini K. Eyaziwa ngokuba yi-phytomenadione, yi-anti-hemorrhagic vitamin, kuba ingundoqo kwiinkqubo zokuqhawula igazi. Ikwakhuthaza ukuveliswa kweeseli ezibomvu zegazi, ezonyusa ukuthuthwa kwegazi. Ukungabikho kwayo emzimbeni kunqabile, kuba inokudityaniswa yintsholongwane ethile emathunjini omntu, kodwa inokudityaniswa ngakumbi ngokufaka imifuno eluhlaza eluhlaza.
B12 ivithamini. Ebhekiswe kuyo njenge-cobalamin, kuba ine-cobalt margins, yi-vitamin ebalulekileyo ekusebenzeni kwengqondo kunye nenkqubo ye-nervous, kunye nokwakhiwa kwegazi kunye neeprotheni ezibalulekileyo. Akukho fungus, isityalo okanye isilwanyana esinokuhlanganisa le vithamini: ziibhaktheriya kuphela kunye ne-archaebacteria enako, ke ngoko abantu kufuneka bazifumane kwiibhaktheriya ezisemathunjini abo okanye ekungenisweni kwenyama yezilwanyana.
Potassium. bucala ngasekhohlo into yemichiza Sisinyithi sealkali esisebenza kakhulu, esikhoyo emanzini anetyuwa, kwaye kubalulekile kwiinkqubo ezininzi zokuhambisa umbane emzimbeni womntu, kunye nokuzinziswa kweRNA kunye neDNA. Iyatyiwa ziziqhamo (iibhanana, iavokhado, iapilkosi, itsheri, iplamu, njl. Njl.) Kunye nemifuno (iminqathe, ibroccoli, i-beet, isitshalo seqanda, icauliflower).
Intsimbi. Enye into ebuntsimbi, eyona ininzi kuqweqwe lomhlaba, ekubalulekeni kwayo emzimbeni womntu kubalulekile, nangona kubuncinane. Amanqanaba entsimbi achaphazela ngokuthe gca ioksijini yegazi, kunye neendlela ezahlukeneyo zeselula. Inokufumaneka ngokusetyenziswa kwenyama ebomvu, imbewu kajongilanga, iipistachio, phakathi kwabanye.
I-Retinol kwakhona. Le yindlela ebizwa ngayo ivithamin A, eyimfuneko kwinkqubo yeembono, ulusu kunye neembambo zomzimba, amajoni omzimba, ukukhula kweembryon kunye nokukhula. Igcinwe esibindini kwaye yenziwa ukusuka kwi-beta-carotene ekhoyo kwiminqathe, i-broccoli, isipinatshi, amathanga, amaqanda, iipesika, izibindi zezilwanyana kunye nee-ertyisi, phakathi kwabanye.
Ikhalsiyam. Into eyimfuneko ekukhuleni kwamathambo namazinyo, ebanika amandla, kunye neminye imisebenzi ye-metabolic, njengokuhambisa inwebu yeseli. I-calcium inokungeniswa ebisini kunye nakwiziphumo zayo, kwimifuno eluhlaza (ispinatshi, i-asparagus), kunye neti eluhlaza okanye iqabane, phakathi kwezinye ukutya.