Ngaba ezi zondlo azikho ekutyeni kwakho? (Izondlo ezingekhoyo) Masithethe ngale nto!

Xa sicinga ngokuhlala sisempilweni, uninzi lwethu luqala ngokucinga "ngezinto esingafanele sizitye," akunjalo? Izinto ezifana "neoyile ayilunganga" kunye "neswekile ayilunganga" zezona zinto sizixhalabisa kakhulu. Kodwa ubusazi na ukuba xa sicinga kuphela ngezinto esifanele sizisuse ekutyeni kwethu, siphulukana nezakhamzimba ezininzi ezibalulekileyo ezifunekayo emizimbeni yethu? Ukunqongophala kokutya okunje kuqhelekile, kwanabo bacinga ukuba batya kakuhle kwaye balumkile.

Enyanisweni, kukho izondlo ezisi-7 eziphambili esingazaziyo. Ziyi-calcium, i-potassium, i-fiber, i-magnesium, i-vitamin A, i-vitamin C, kunye ne-vitamin E. Ezi zibalulekile emzimbeni. Kodwa ungakhathazeki. Ngaphambi kokuba uye kwikhemesti uthenge iipilisi ezininzi zeevithamini ngaphandle kokubuza ugqirha, kukho iindlela ezilula nezisempilweni zokongeza ezi zondlo ekutyeni kwakho. Makhe sibone ukuba njani.

1. Ikhalsiyam

Sonke besiva ukususela esikolweni ukuba i-calcium ilungile emathanjeni nasemazinyweni, kwaye sifumana i-calcium ngokusela ubisi. Kodwa i-calcium ayipheleli apho. Ukongeza ekuqiniseni amathambo ethu, i-calcium ibalulekile ekugcineni isigqi sentliziyo esisempilweni, ukusebenza kwemisipha, nokunye okuninzi.

Ingakanani i-calcium oyifunayo ngosuku?

Iyatshintsha ngokuhamba kweminyaka.

• Abantu abadala ukuya kuthi ga kwiminyaka engama-50 ubudala: 1,000 milligrams ngosuku.
• Kubantu abangaphezu kweminyaka engama-50 ubudala: 1,200 milligrams ngosuku.

Kodwa ukuba usengozini yokuba ne-osteoporosis , isifo esibhitya amathambo, thetha nogqirha wakho. Usenokucebisa ukuba usebenzise idosi ephezulu.

I-calcium ifumaneka lula kubisi nakwiimveliso zobisi. Kodwa ukuba awuthandi ukusela ubisi, okanye ukuba unengxaki ngalo, musa ukucinga ukuba iipilisi ze-calcium zisisombululo. Zininzi ezinye iindlela zokufumana i-calcium.

2. I-Potassium

“Abantu abazi nto ingako nge-potassium,” batsho iingcali zezondlo. “Uninzi lwabantu aluqondi nokuba ibaluleke kangakanani, ingakumbi ekugcineni uxinzelelo lwegazi olusempilweni.” I-potassium ikwabalulekile ekulinganiseni ulwelo emizimbeni yethu, nasekusebenzeni kwemithambo-luvo nemisipha.

Umntu omdala kufuneka afumane i-4,700 milligrams ye-potassium ngosuku. I-potassium ifumaneka ekutyeni okuninzi, okufana neziqhamo nemifuno. Ngoko ke kunokubonakala kulula ukufumana ubungakanani obufunekayo. Kodwa ingxaki kukuba, uninzi lwabantu alutyi iziqhamo nemifuno eyaneleyo.

Xa sicinga ngebhanana, sicinga nge-potassium. Kodwa kukho ezinye iindlela ezilungileyo zokufumana i-potassium.

3. Ifayibha

Mhlawumbi ukhe weva okuninzi malunga neenzuzo zefayibha kwimpilo , okanye into esiyibiza ngokuba yiyo, esi sinongo. Kodwa xa kufikwa ekusebenzeni kwamathumbu kunye nokuqhina, abantu abaninzi bacinga ukuba ifayibha yinto ekufuneka uyixhalabele njengoko ukhula.

Ngoko ke, yintoni kanye kanye eyenzayo ifayibha? Ukongeza ekuthinteleni ukuqhina, ifayibha ikwanceda ekukhuseleni kwizifo zentliziyo, isifo seswekile sohlobo lwesibini , kunye nezinye iintlobo zomhlaza. Kubalulekile nakwabo bazama ukunciphisa umzimba kuba ukutya okutyebileyo kwifayibha kukunceda uzive ugcwele kwaye kuncinci kwiikhalori.

Ingakanani ifayibha oyifunayo ngosuku?

• Abafazi (abaneminyaka eli-19 ukuya kwengama-50): 25 iigram ngosuku
• Abafazi (abaneminyaka engama-51 nangaphezulu): 21 iigram ngosuku
• Amadoda (abaneminyaka eli-19 ukuya kwengama-50): 38 iigram ngosuku
• Amadoda (abaneminyaka engama-51 nangaphezulu): 30 grams ngosuku

Ukutya okunefayibha eninzi kuquka iinkozo ezipheleleyo, iimbotyi (iitshickpeas, iilentils, kunye neembotyi), imifuno, kunye neziqhamo. Iimbotyi ezimnyama, iitapile ezimnandi (ezinesikhumba), iipere, kunye nesonka sebran ziphezulu kakhulu kwifayibha.

4. I-Magnesium

I-Magnesium sesinye isondlo esibalulekileyo esibandakanyeka kuzo zonke iinkqubo emzimbeni wethu. I-Magnesium ibalulekile ekuqiniseni amathambo, ekugcineni inkqubo yomzimba yokuzikhusela isempilweni, nasekusebenzeni kwentliziyo, izihlunu kunye nenkqubo yemithambo-luvo.

Ingakanani i-magnesium oyifunayo ngosuku?

• Abafazi (abaneminyaka eli-19 ukuya kwengama-30): 310 milligrams ngosuku
• Abafazi (abaneminyaka engama-31 nangaphezulu): 320 milligrams ngosuku
• Amadoda (abaneminyaka eli-19 ukuya kwengama-30): 400 milligrams ngosuku
• Amadoda (abaneminyaka engama-31 nangaphezulu): iimiligram ezingama-420 ngosuku

Eyona mithombo ilungileyo ye-magnesium ngamandongomane aseBrazil, iinkozo ezipheleleyo, iintlanzi ezifana ne-halibut, kunye nee-almond .

5, 6, 7. Iivithamini A, C, kunye no-E

Zonke ezi vithamini zintathu zibaluleke kakhulu kwimpilo yethu.

Ivithamini A

Siyazi ukuba oku kulungile kakhulu ekuboneni. Akupheleli apho, kodwa ivithamin A ikwabalulekile ekukhuseleni amasosha omzimba nasekukhuleni kwezicubu emzimbeni. Indoda endala idinga ii-microgram ezingama-900 ngosuku kwaye umfazi udinga ii-microgram ezingama-700 . Imifuno etyheli neluhlaza okotshani kunye neziqhamo ezifana neebhatata, iminqathe kunye nespinatshi zizityebi kwivithamin A.

Ivithamini C

IVithamin C yi- antioxidant enamandla eqinisa inkqubo yomzimba yokuzikhusela. Ithintela ukonakala kweeseli zomzimba. Ikwanceda ekuveliseni i-collagen, ebaluleke kakhulu emathanjeni nakwi-cartilage. Indoda endala idinga iimiligram ezingama-90 ngosuku kwaye umfazi udinga iimiligram ezingama-75 . Ungayifumana iVithamin C kwizinto ezifana nepepile ebomvu, iiorenji, amaqunube, kunye nebroccoli .

Ivithamini E

Xa abantu abaninzi beyeka ukutya okunamafutha amaninzi ukuze bahlale besempilweni, bayakuphepha nokutya okutyebileyo kwi-vitamin E. Oku kungenxa yokuba i-vitamin E ifumaneka kakhulu kumandongomane, imbewu, kunye neeoyile . Ikwayi-antioxidant enamandla. Ke ngoko, kubalulekile ukunciphisa amafutha amabi (amafutha agcweleyo kunye ne-trans) kwaye wongeze amafutha alungileyo (amafutha angagcwaliyo) ekutyeni kwakho. Umntu omdala udinga malunga ne- 15 milligrams ye-vitamin E ngosuku. Ifumaneka kwizinto ezifana nembewu yelanga, ii-almond, kunye nebhotolo yamandongomane .

Ezinye izondlo ezifuna ingqalelo ekhethekileyo

Amanye amaqela akhethekileyo kufuneka acinge ngakumbi ngezi zondlo.

• IVithamini D: IVithamini D ibalulekile emzimbeni ukuze umzimba ukwazi ukufunxa icalcium. Umzimba wethu uvelisa iVithamini D xa ubekwe elangeni. Ke ngoko, abantu abangaphumi kakhulu ngaphandle, abasoloko benxiba iiglasi zelanga, kwaye abanesikhumba esimnyama banokuswela iVithamini D.
• I-Folic Acid: Oku kubalulekile kubasetyhini ngexesha lokukhulelwa. Oku kunceda ukunciphisa umngcipheko wokuzalwa kweziphene kumntwana. Nangona iilentile, ispinatshi, kunye nebroccoli ziqulethe i-folic acid, kubalulekile ukuba abafazi abakhulelweyo bathathe iipilisi ze-folic acid njengoko kucetyisiwe ngugqirha wabo.
• I-ayini: I-ayini ibaluleke kakhulu kubasetyhini abancinci kunye noomama abakhulelweyo. Ukutya okufana nenyama, ispinatshi, iitshizi kunye neesoya kune-ayini.
• IVithamini B12: Oku kubalulekile ekuvelisweni kweeseli ezibomvu zegazi. Njengoko sikhula, amandla ethu okufunxa iVithamini B12 ekutyeni ayancipha. Ke ngoko, wonke umntu oneminyaka engaphezu kwama-50 ubudala kufuneka acinge ngokutya ukutya okuneVithamini B12 okanye athathe isongezelelo njengoko ugqirha ecebisa.

Ngaba le ngxaki ayinakuhlawulwa ngezongezo?

Usenokucinga ukuba kuya kuba lula ukufumana konke oku kwipilisi yeevithamini kunokuxhalabela ukufumana ukutya. Kodwa iingcali zithi izongezo zokutya kufuneka zibe yindlela yokugqibela.

Izongezo zenzelwe ukutyiwa ukongeza kukutya okunempilo, kungekhona njengento yokuthatha indawo yako. Enyanisweni, uphando lubonise ukuba izongezo aziboneleli ngezibonelelo zesondlo ezifanayo nezokutya kwendalo.

Yinyani, kwezinye iimeko ugqirha wakho unokucebisa isongezelelo. Umzekelo, ukuba usengozini yokuba ne-osteoporosis, banokukuxelela ukuba uthathe isongezelelo se-calcium kunye ne-vitamin D.

Kodwa khumbula, ungaze uthathe izongezo ngokungxama. Ezinye izondlo zinokuba yityhefu emzimbeni ukuba zisetyenziswa kakhulu. Ngoko ke, jonga indlela otya ngayo uze uthethe nogqirha wakho ukuze agqibe ukuba uyasidinga ngokwenene na isongezo.

Ndingayazi njani ukuba ndifumana ezaneleyo ezi zondlo?

Akulula ukwazi kakuhle ukuba ndizifumana zonke ezi zondlo na. Xa ujonga ilebheli kwiphakheji yokutya, kukho ulwazi malunga nezinto ezifana nefayibha kunye nevithamini C, kodwa kunzima ukufumana ulwazi malunga nayo yonke enye into, njengepotassium kunye nemagnesium.

Ngoko ke sithini isisombululo? Ngaba kufuneka ubhale phantsi yonke into oyityayo encwadini, uyilinganise kwisikali, uze uyibale ngesixhobo sokubala? Hayi, iingcali zithi akufuneki. "Ungakhathazeki kakhulu malunga nokubala okuchanekileyo," batsho.

Endaweni yoko, zama ukutya iintlobo ngeentlobo zokutya. Gxila kwiziqhamo, imifuno, kunye neenkozo ezipheleleyo. Leyo yeyona ndlela ilungileyo yokufumana zonke izondlo ezidingwa ngumzimba wakho. Kwakhona, musa ukucinga nje ngezinto ezingalunganga ukutya. Endaweni yoko, cinga ngezinto ezilungileyo onokuzongeza ekutyeni kwakho. Musa ukuyisusa ngokupheleleyo into yokutya kuba nje ineoyile encinci okanye iswekile encinci. Isenokuba nezinye izondlo ezibalulekileyo ozidingayo ngokwenene.