Caafimaadka, Daawo
Heerka maalin walba ah ee fitamiin iyo macdan, waayo, kuwa nuujinaya iyo uur dumarka
Fiitamiino iyo macdano - waa qayb muhiim ah oo cunto caafimaad leh iyo saxda ah ee carruurta iyo dadka waaweyn. Heerka maalin walba ah ee vitamins, xataa wakhtiga xagaaga oo keliya waxaa laga heli karaa cuntooyinka, si buuxin Qalabka loo baahan yahay loo baahan yahay by sidoo kale qaadato fitamiin iyo macdanta kaxeynayo.
caadi Daily macdanta for uurka leh ama nuujinaya Wome n
| magaca macdanta | Heerka maalin walba ah ee isticmaalka | source | Saamaynta ay jidhka |
| calcium | 1000 mg | xasho soo saarka caanaha bariis | Calcium ka mas'uul ah formation iyo koritaanka lafaha, muruqyada, iyo sidoo kale hawlaha caadiga ah ee hababka dareemayaasha iyo wadnaha. |
| chrome | 30 mcg | subagga looska kibis oo sarreen ah oo dhan | Chromium waa jaangooyaha weyn ee heerarka sonkorta dhiigga. Waxaa intaa dheer, isagu waa lug ereygu wuxuu ahaa ee borotiinada. |
| copper | 1 mg | crabmeat digirta la karkariyey bariis brown | Copper waxaa muhiim ah in formation of habdhiska ah nidaamka, nidaamka wadnaha iyo wadnaha uurjiifka. |
| folic acid | 400-800 mcg | cadas cereals dhir | Formation of nidaamka dhexe ee habdhiska, Avv DNA. |
| iodine | 220 mcg | biyaha cusbo iodinated inta hirku | Horumarinta ee habka dareemayaasha jirka. |
| birta | 27-60 mcg | hilibka lo'da cadas isbinaajka | robab The oxygen unugyada, formation of lafaha iyo ilkaha. |
| magnesium | 340-370 mg | isbinaajka halibut | formation lafaha, Xeerarkii sonkorta dhiigga iyo insulin. |
| manganese | 2 mg | bariis brown | The formation iyo hawlgalka Avv beeryarada, baruurta iyo carbohydrate ah. |
| fosfooraska | 700 mg | hilibka salmon caanaha subaga | Formation of lafaha iyo ilkaha, kor u garaaca wadnaha caadi ah waxayna masuul ka tahay xinjirowga dhiigga. |
| potassium | 2000 mg | sabiib abrikot qalajiyey juice baarka, compote miro baradho scalloped | Aasaasidda unugyada muruqa, shaqada habdhiska. |
| riboflavin | 1.4 mg | likaha yogurt subagga ku yar cheese | Formation of aragtida, maqaarka caafimaad, murqaha iyo habdhiska dareenka. |
| thiamin | 1.4 mg | khamiirka doofaarka digir | horumarinta maskaxda iyo qalbiga. |
Heerka maalin walba ah ee vitamins for uur dumarka leh iyo kuwa nuujinaya
| Name of vitamin ama macdanta | heerka maalin kasta | source | Saamaynta ay jidhka |
| vitamin A | 770 mcg | baradho isbinaajka karootada | Sight, dhuuxa lafta, maqaarka, xub-axaleedka, difaac cudurada faafa. |
| vitamin B6 | 1.9 mg | baradho scalloped mooska | Horumarinta ee maskaxda, habdhiska, cusboonaysiiso dhiigga. |
| vitamin C | 85 mg | liinta strawberries broccoli yaanyada | Ku lug leh ereygu wuxuu ahaa ee collagen - qayb ugu weyn ee unugyada connective. |
| vitamin D | 10 mcg | kalluunka iyo kalluunka saliidda | Mas'ul ka ah dhismaha lafaha. |
Doorka vitamins in meydka qof weyn
Jirku wuxuu horey ayaa loo sameeyay, taas oo ah, dadka waaweyn, fitamiin iyo macdan ka ciyaaraan door muhiim ah. Waa in ay ka kooban, kuwaas oo mahad qaadan meel Geeddi-socodka muhiim ah oo dhan, shiid, Oxygen ee unugyada jirka, koritaanka timaha iyo ciddiyaha iyo alaabtii.
fitamiin iyo macdan aad u muhiim ah, waayo, dadka waayeelka ah. Muddadan jirka ayaa daciifa u nugul cudurka. Sidaa darteed, vitamin adag si weyn u dhigi doono nidaamka gabowga hoos, taageeri doonaa aragtida iyo maqalka.
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