Kupatsidwa folic acid

Kupatsidwa folic acid ndi mtundu wachilengedwe wa vitamini B9 ndipo umayambitsa mapangidwe a DNA ndi RNA ndikumanga ma cell. Kafukufuku wasonyeza kuti anthu omwe ali ndi folic acid otsika amakhala ndi 7% kuyankha kwa mankhwala ochepetsa nkhawa. Malipoti aposachedwa asayansi akuwonetsa kuti akatswiri amisala pakali pano akupereka folic acid yotchedwa Deplin kuti athetse kukhumudwa komanso kuwongolera mphamvu za antidepressants. Zakudya za folic acid zimaphatikizapo masamba obiriwira, zipatso za citrus, nyemba, mazira, ndi nyemba.

Vitamini B complex

Mavitamini a B amathandiza kupanga maselo ofiira a m'magazi ndi ntchito ya dongosolo lamanjenje. Kuperewera kwake kumayambitsa kutopa, kugwedezeka kwa mapazi kapena nsonga za zala, komanso ngakhale kuvutika maganizo. Malinga ndi kafukufuku wina, opitilira gawo limodzi mwa magawo anayi a amayi achikulire omwe ali ndi vuto lalikulu la kupsinjika maganizo analibe B12. Vitamini 6B atha kupezeka podya nkhuku, nsomba zam'madzi, nthochi, ndi masamba obiriwira. Vitamini B12 imapezeka mu nyama, nsomba, nkhuku, mazira, mkaka, oyster, mussels ndi nkhanu.

zinki

Zinc ndi imodzi mwama minerals ofunikira ku ubongo ndi thupi chifukwa imathandizira kuwongolera ubongo ndi momwe thupi limayankhira kupsinjika. . Akatswiri amati kuchepa kwa zinc kumagwirizana ndi kupsinjika maganizo, kupsinjika maganizo, schizophrenia, ndi vuto la kudya. Zakudya za zinc zimaphatikizapo nyama, nkhuku, oyster, sipinachi, njere za dzungu, zoumba, ndi chokoleti chakuda.

Chitsulo

Kuperewera kwa ayironi kumakhala kofala kwambiri mwa amayi ndi atsikana omwe ali ndi zaka zaunyamata. Chitsulo ndi chofunikira pa ntchito zonse za thupi chifukwa chimanyamula mpweya m'magazi, ndipo zizindikiro za kusowa kumeneku zimakhala zofanana ndi za kuvutika maganizo, monga kutopa kwamaganizo ndi thupi, kukhumudwa komanso kukhumudwa. Kwa anthu ena, kuchepa kwachitsulo kungayambitse zizindikiro za mantha zomwe zimayambitsa mantha. Chitsulo chingapezeke mwa kudya nyama, nkhuku, nsomba, mazira, nyemba, ndi ndiwo zamasamba. Akatswiri amalangiza kuphatikiza zakudya zokhala ndi iron ndi vitamini C kuti ziwonjezeke.