I-folic acid

I-Folic acid iwuhlobo lwemvelo lwevithamini B9 futhi inesibopho sokwakheka kwe-DNA ne-RNA kanye nesakhiwo samaseli. Ucwaningo luye lwabonisa ukuthi abantu abane-folic acid ephansi banezinga lokuphendula elingu-7% ekwelashweni kwe-antidepressant. Imibiko yakamuva yesayensi ikhombisa ukuthi odokotela bengqondo njengamanje banikeza i-folic acid eyaziwa ngokuthi i-Deplin ukuze belaphe ukudangala futhi bathuthukise ukusebenza kahle kwama-antidepressants. Imithombo yokudla ye-folic acid ihlanganisa imifino eluhlaza, izithelo ezisawolintshi, ubhontshisi, amaqanda, nemifino.

I-Vitamin B complex

Amavithamini B asiza ukwakha amangqamuzana abomvu egazi kanye nomsebenzi wesimiso sezinzwa. Ukuntula kwayo kubangela ukukhathala, ukushoshozela ezinyaweni noma ezihlokweni zeminwe, ngisho nokucindezeleka. Ngokwezinye izifundo, ngaphezu kwekota yabesifazane asebekhulile abanokucindezeleka okukhulu babentula ku-B12. I-Vitamin 6B ingatholakala ngokudla izinkukhu, izilwane zasolwandle, ubhanana, nemifino eluhlaza enamaqabunga. I-Vitamin B12 itholakala enyameni, enhlanzini, ezinkukhuni, amaqanda, ubisi, ama-oyster, izimbaza nezinkalankala.

zinc

I-Zinc ingenye yamaminerali abalulekile ebuchosheni nasemzimbeni njengoba isiza ekulawuleni ubuchopho kanye nendlela umzimba osabela ngayo ekucindezelekeni. Inegalelo elikhulu kakhulu ekuvuseleleni isimiso sezinzwa esiphakathi nendawo kanye nendima yayo ebalulekile ezinqubweni zemizwa, i-enzymatic kanye namahomoni. . Ochwepheshe bakholelwa ukuthi ukuntuleka kwe-zinc kuhlobene nokucindezeleka, ukucindezeleka, i-schizophrenia nokuphazamiseka kwemikhuba yokudla. Imithombo yokudla ye-zinc ihlanganisa inyama, inkukhu, ama-oyster, isipinashi, imbewu yethanga, omisiwe, noshokoledi omnyama.

Insimbi

Ukushoda kwe-ayoni kuvame kakhulu kwabesifazane namantombazane abasebasha. I-ayoni iyadingeka kuyo yonke imisebenzi yomzimba ngoba ithwala umoya-mpilo egazini, futhi izimpawu zalokhu kuntuleka zifana nalezo zokucindezeleka, njengokukhathala kwengqondo nomzimba, isimo sengqondo esiphansi nokucasuka. Kwabanye abantu, amazinga ensimbi aphansi angabangela izimpawu zokwethuka eziholela ekuhlaselweni kovalo. I-ayoni ingatholakala ngokudla inyama, inkukhu, inhlanzi, amaqanda, ubhontshisi nemifino. Ochwepheshe batusa ukuhlanganisa ukudla okunothe ngensimbi novithamini C ukuze kwandiswe ukumuncwa kwayo.