Ifolic acid

I-Folic acid yindlela yendalo ye-vitamin B9 kwaye inoxanduva lokwenziwa kwe-DNA kunye ne-RNA kunye nesakhiwo seeseli. Uphononongo lubonise ukuba abantu abane-folic acid ephantsi bane-7% yereyithi yokuphendula kunyango lwe-antidepressant. Iingxelo zamva nje zenzululwazi zibonisa ukuba oogqirha bengqondo ngoku bachaza i-folic acid eyaziwa ngokuba yi-Deplin ukunyanga ukudakumba kunye nokuphucula ukusebenza kwee-antidepressants. Imithombo yokutya ye-folic acid ibandakanya imifuno eluhlaza, iziqhamo ze-citrus, iimbotyi, amaqanda kunye nemifuno.

Vitamin B complex

Iivithamini ze-B zinceda ukwakha iiseli ezibomvu zegazi kunye nomsebenzi we-nervous system. Ukunqongophala kwayo kubangela ukudinwa, ukutshotshozela kweenyawo okanye iincam zeminwe, kwanodandatheko. Ngokutsho kwezinye izifundo, ngaphezu kwekota yabasetyhini abakhulileyo abanokudakumba okukhulu babenqongophele kwi-B12. I-Vitamin 6B inokufumaneka ngokutya iinkukhu, ukutya kwaselwandle, iibhanana, kunye nemifuno eluhlaza eluhlaza. I-Vitamin B12 ifumaneka kwinyama, intlanzi, inkukhu, amaqanda, ubisi, i-oyster, i-mussels kunye noononkala.

izinki

I-Zinc yenye yeeminerali eziyimfuneko kwingqondo kunye nomzimba njengoko inceda ekulawuleni ingqondo kunye nempendulo yomzimba kuxinzelelo. . Iingcali zikholelwa ukuba ukungabikho kwezinc kunxulunyaniswa nodandatheko, uxinezeleko, i-schizophrenia kunye nengxaki yokutya. Imithombo yokutya ye-zinc ibandakanya inyama, inkukhu, i-oyster, isipinatshi, imbewu yethanga, iirasins, kunye netshokholethi emnyama.

Intsimbi

Ukunqongophala kwe-iron kuxhaphake kakhulu kubasetyhini kunye namantombazana akwishumi elivisayo. Intsimbi iyimfuneko kuyo yonke imisebenzi yomzimba kuba ithwala ioksijini egazini, kwaye iimpawu zolu kusilela ziyafana nezo zokudandatheka, njengokudinwa kwengqondo nomzimba, umoya ophantsi kunye nokucaphuka. Kwabanye abantu, amanqanaba esinyithi aphantsi anokubangela iimpawu zokoyika ezikhokelela kuhlaselo loloyiko. I-ayini inokufunyanwa ngokutya inyama, inkukhu, intlanzi, amaqanda, iimbotyi kunye nemifuno. Iingcali zincoma ukudibanisa ukutya okune-iron kunye ne-vitamin C ukwandisa ukufunxa kwayo.