Folic acid

Folic acid ndiyo yakasikwa fomu yevhitamini B9 uye inokonzeresa kuumbwa kweDNA neRNA uye chivakwa chemasero. Zvidzidzo zvakaratidza kuti vanhu vane yakaderera folic acid vane 7% yekupindura chiyero kune antidepressant kurapwa. Mishumo yesainzi ichangoburwa inoratidza kuti vanachiremba vepfungwa vari kunyora folic acid inozivikanwa seDeplin kurapa kuora mwoyo nekuvandudza kushanda kwemishonga inoderedza kushushikana. Zvokudya zvefolic acid zvinosanganisira miriwo yemashizha, michero yecitrus, bhinzi, mazai, uye nyemba.

Vitamin B yakaoma

B mavhitaminzi anobatsira kuvaka masero matsvuku eropa uye basa retsinga. Kushaikwa kwayo kunotungamirira kuneta, kurira mutsoka kana mazano eminwe, uye kunyange kuora mwoyo. Maererano nezvimwe zvidzidzo, vanopfuura chikamu chimwe muzvina chevakadzi vakwegura vane kuora mwoyo kukuru vakanga vasina B12. Vhitamini 6B inogona kuwanikwa nekudya huku, hove dzegungwa, mabhanana, nemuriwo wemashizha ane mashizha. Vitamin B12 inowanikwa munyama, hove, huku, mazai, mukaka, oyster, mussels uye crabs.

zinc

Zinc ndeimwe yemaminerari akakosha kuhuropi nemuviri nekuti inobatsira kudzora huropi uye mhinduro yemuviri mukunetsekana.Inonyanya kubatsira mukumutsiridza kwepakati nepakati nepakati tsinga system pamwe nebasa rayo rakakosha mutsinga, enzymatic uye mahomoni maitiro. . Vanamazvikokota vanoti kushomeka kwe zinc kunokonzeresa kuora mwoyo, kushushikana mupfungwa, schizophrenia, uye kusadya zvakanaka. Zvokudya zvezinc zvinosanganisira nyama, huku, oyster, sipinashi, mhodzi dzenhanga, mazambiringa akaomeswa, uye chokoreti yakasviba.

Iron

Kushaikwa kwesimbi kunowanzoitika muvakadzi nevasikana vachiri kuyaruka. Simbi inodiwa pamabasa ese emuviri nekuti inotakura okisijeni muropa, uye zviratidzo zvekushayikwa uku zvakafanana nekuora mwoyo, sekuneta mupfungwa uye mumuviri, kuderera kwemweya uye kutsamwa. Mune vamwe vanhu, kuderera kwesimbi kunogona kukonzera kutya kwezviratidzo zvinotungamirira kukutya kwekutya. Simbi inogona kuwanikwa nekudya nyama, huku, hove, mazai, bhinzi, nemuriwo. Vanamazvikokota vanokurudzira kubatanidza chikafu chine iron chine vhitamini C kuti chiwedzere kubatwa kwayo.