Sonke sitya izidlo ezininzi ngemini. Kuqhelekile ukutya xa silambile. Kodwa ngaba wakha wacinga ukuba oku "kutya" kubaluleke kangakanani kunokuba yinto nje oyenzayo ukuze uzalise isisu sakho? Enyanisweni, ukutya esikutyayo kufana nonyango lomzimba wethu. Esi sondlo sisisiseko samandla esisikhusela kwizifo, sisinika amandla okwenza umsebenzi wethu wemihla ngemihla, kwaye sisenza sonwabe. Ngoko ke namhlanje, masithethe ngokulula ngalo mba wesondlo.
Ngamafutshane, yintoni isondlo?
Isondlo sibhekisa kuyo yonke inkqubo yokufunxa izondlo ezifunwa ngumzimba wethu ekutyeni esikutyayo nesikuselayo size sizisebenzise ukugcina umzimba. Cinga ngemizimba yethu njengesithuthi. Kanye njengokuba imoto ifuna ipetroli ukuze isebenze, nomzimba wethu udinga amandla ukuze usebenze. Loo mandla avela ekutyeni. Kwakhona, imoto ifuna izinto ezifana neoyile yenjini kunye ne-coolant ukuze injini iqhubeke isebenza kakuhle. Ngokufanayo, ilungu ngalinye kunye nenkqubo emzimbeni wethu zifuna izinto ezifana neevithamini kunye neeminerali ukuze zisebenze ngokufanelekileyo. Xa konke oku kudibana, kuthiwa "sondlekile kakuhle."
Ixabiso lesondlo esifanelekileyo alipheleli nje ekuboneleleni ngamandla. Uphando lubonise ukuba ukutya okunempilo kunokunciphisa umngcipheko wokufumana izifo ezinzulu ezifana nesifo seswekile, isifo sentliziyo, kunye nesifo sohlangothi . Nokuba unomkhuhlane okanye uyaphola emva kotyando, ukutya okunempilo kunokukunceda uphole. Namhlanje, iingcali zikwajonga nefuthe lesondlo kwimpilo yengqondo.
Oko kuthetha ukuba oko ukutyayo kunempembelelo ethe ngqo kwimpilo yakho yomzimba kunye nempilo yakho yengqondo. Ngoko ke kufanelekile ukukhathalela oko sikutyayo, akunjalo?
Zithini ezi zondlo?
Izondlo ezikukutya esikutyayo zinokwahlulwa zibe ziindidi ezimbini eziphambili. Njengemikhosi ekhethekileyo kunye neeyunithi zenkxaso zomkhosi wethu. Zombini zibaluleke kakhulu.
1. Ii-Macronutrients: Ezi zezona zondlo ziphambili ezifunwa kakhulu ngumzimba wethu kwaye zinika amandla. Ezi zifana nesiseko somzimba wethu.
2. IiMicronutrients: Ezi ziivithamini kunye neeminerali ezifunwa ngumzimba ngobuninzi obuncinci, kodwa zibalulekile.
Ukongeza kwezi zimbini, amanzi akwasisondlo esibalulekileyo esingenakuphila ngaphandle kwaso. Amanzi ngawo athwala ezi zondlo emzimbeni wonke aze athwale ioksijini aye kwiiseli.
Izakhamzimba ezinkulu - Imithombo yethu yamandla
La ngamaqela aphambili anika imizimba yethu amandla okusebenza imihla ngemihla.
- Iicarbohydrate: Ngamafutshane, istatshi, iswekile, kunye nefayibha zezona mithombo zethu zamandla. Iicarbohydrate zihlala zifumaneka ekutyeni okufana nerayisi, isonka, iitapile, iitapile ezimnandi kunye neenoodles.
- Iiproteni:Ezi zizinto ezakha umzimba. Iiproteni zibalulekile ekwakheni izihlunu, ukuphilisa amanxeba, nokulawula ukusebenza kweehomoni. Sifumana iiproteni ekutyeni okufana nenyama, intlanzi, amaqanda, ubisi, iilentile, iitshizi kunye neembotyi eziluhlaza.
- IiLipids: Ezi ngamafutha kunye neeoyile. Zigcina amandla kwaye zinceda umzimba ukuba ufunxe ezinye iivithamini. Nangona kunjalo, akulunganga ukuthatha ezi zininzi kunemfuneko. Ukutya okufana neoyile yekhokhonathi, iicashews, iipeanuts, iiavokhado, kunye neemveliso zobisi ziqulethe ii-lipids.
Izakhamzimba ezincinci - Zincinci kodwa zixabisekile
Sizifuna ezi zinto ngobuninzi obuncinci, njengee-milligrams okanye ii-micrograms. Kodwa ukunqongophala kwenye yezi zinto kunokubangela iingxaki zempilo ezinzulu. Ezi zahlulwe zibe ziindidi ezimbini: iivithamini kunye neeminerali.
Iivithamini
Ezi zinto zinceda imizimba yethu ukuba yenze izinto ezininzi, njengokugcina imetabolism ifanelekile kunye nokumelana nezifo.
| Ivithamini | Yintoni enceda umzimba? |
|---|---|
| Ivithamini A | Ibalulekile kwinkqubo yomzimba yokuzikhusela, ukubona, kunye nomsebenzi we-metabolic. |
| IVithamin B (B1-B12) | Inceda ukuguqula ukutya kube ngamandla kwaye igcina imithambo yegazi, ingqondo, kunye nenkqubo yemithambo-luvo isempilweni. |
| Ivithamini C | Iyaqinisa amajoni omzimba, inceda amanxeba ukuba aphile, kwaye ibalulekile ekukhuleni kwezicubu. |
| IVithamin D | Isebenza ne-calcium ukuqinisa amathambo kwaye ikwabalulekile kwimpilo yengqondo. |
| Ivithamini E | Ikhusela iiseli zomzimba. Inceda ukugcina impilo yeeseli zegazi ezibomvu nezimhlophe. |
| Ivithamini K | Inceda ukujiya kwegazi kwaye ithintele ukopha kakhulu. |
Iiminerali
Ezi zibalulekile nakwiinkqubo ezahlukeneyo emzimbeni.
| Ityuwa yeminerali | Yintoni enceda umzimba? |
|---|---|
| I-calcium | Yakha amathambo namazinyo aqinileyo. Ikwabalulekile nakwintliziyo, izihlunu kunye nemithambo-luvo. |
| Iodine | Kubalulekile ekuphuhlisweni kwengqondo kunye ne-thyroid gland esempilweni. |
| Intsimbi | Inceda ekwenzeni i-hemoglobin yeproteni kwiiseli ezibomvu zegazi. |
| I-Magnesium | Inceda ukuguqula ukutya kube ngamandla kwaye yenze iiproteni ezintsha. |
| I-Potassium | Inceda ekuthinteleni uxinzelelo lwegazi oluphezulu. Ikwabalulekile nakwimpilo yemisipha. |
| Isodiyam | Inceda iiseli ukuba zifunxe izondlo, kodwa ukuba zininzi kakhulu akulunganga. |
| Izinki | Yomeleza inkqubo yomzimba yokuzikhusela kwaye ikhusela ukubona. |
Amaqela amahlanu aphambili okutya
Ukutya okunesondlo kwenziwa zizo zonke izondlo esizixubushileyo ngaphambili, kwaye kuquka amaqela amahlanu aphambili okutya.
- Ubisi kunye nokutya kobisi
- Isiqhamo
- Iinkozo
- Iiproteni (inyama, intlanzi, iimbotyi, amantongomane)
- Imifuno
Cinga ngesitya sakho. Ukuba sinerayisi (iinkozo), isuphu yelentile (iproteni), iqhekeza lentlanzi (iproteni), imifuno eluhlaza (imifuno), kunye nebhanana (isiqhamo) emva kwesidlo, sisidlo esilungeleleneyo.
Indlela iimfuno zesondlo ezitshintsha ngayo ngokweminyaka
Olu tyando lufana nokulinganisela isikali. Ezi mfuno ziyatshintsha ubomi bethu bonke. Usana oluncinci aludingi sondlo esidingwa ngumntu oselula. Lutshintsha ngakumbi njengoko sikhula.
Isondlo sabantwana abancinci
Kwiinyanga ezintandathu zokuqala, umntwana ufumana phantse zonke izondlo azidingayo kubisi lwebele okanye ubisi lwefomyula. Emva kweenyanga ezintandathu, siqala ukunika ukutya okuncedisayo. Kulapho oomama abaninzi banemibuzo malunga nokuba banike ntoni kwaye banike njani. Eyona nto ilungileyo kukufuna iingcebiso kugqirha wezingane womntwana wakho. Ngokubanzi, ukulungiselela ukutya okuquka zonke iindidi ezintlanu zokutya ezikhankanyiweyo apha ngasentla kulungele ukukhula okunempilo komntwana.
Isondlo sabantu abadala
Ingcamango yamaqela okutya amahlanu iyafana kubantu abadala, kodwa kukho umahluko omncinci kwiimfuno zabasetyhini namadoda.
- Abafazi ngokubanzi bafuna i-iron engaphezulu kunamadoda kuba i-iron ilahleka emzimbeni xa igazi liphuma ngexesha lokuya exesheni . Kwakhona, ukunqongophala kwe-iron ngexesha lokukhulelwa nokubeleka kunokukhokelela kwi-anemia.
- Amadoda asenokufuna izinto ezifana ne-vitamin B5 ngaphezulu kancinci kunabafazi, kuba i-vitamin B5 inceda ekukhuleni kwezihlunu, kwaye amadoda ngokubanzi anezihlunu ezininzi.
Xa sifika kwiminyaka engama-65 ubudala, iimfuno zethu zesondlo ziyatshintsha kwakhona. Ngenxa yamayeza okanye izifo, sinokuphelelwa ngumdla wokutya . Emva koko, sidla kancinci, nto leyo enciphisa inani lesondlo esifunyanwa ngumzimba wethu. Kule minyaka, kubaluleke kakhulu ukunikela ingqalelo engakumbi ekutyeni okutyebileyo kwi -vitamin D kunye ne-calcium ukuze amathambo ethu aqine .
Ezinye iimeko zonyango ezichaphazela isondlo
Kukho izifo ezithile ezichaphazela ngqo isondlo sethu.
- I-Cancer Cachexia: Xa unomhlaza, imetabolism yakho ikhawuleza, itshise amandla angaphezu kwalawo uwasebenzisayo. Oku kubangela ukuba umzimba wakho ube buthathaka.
- Uxinzelelo: Umntu onesifo soxinzelelo usenokuphelelwa ngumdla wokulungisa nokutya ukutya.
- Ubunzima bokuginya (Dysphagia): Umntu onesi sifo unobunzima bokuginya ukutya okuthile, nto leyo enokubangela ukuba angazifumani izondlo ezibalulekileyo.
- I-Malabsorption Syndrome: Oku kwenzeka xa amathumbu ethu engakwazi ukufunxa kakuhle izondlo ekutyeni esikutyayo.
Ezi meko zinokubangela ukungondleki kakuhle kwezakhamzimba kunye nokungondleki kakuhle kwezakhamzimba , zombini ezi ntlobo zezondlo.
Ukunqongophala kwezakhamzimba ezinkulu kwenzeka xa ungafumani protein yaneleyo, iicarbohydrate, okanye amafutha. Umzimba emva koko uqhekeza izicubu ukuze wonge amandla okanye ucothise ukusebenza kwamalungu omzimba. Ukunqongophala kwezakhamzimba ezincinci kwenzeka xa unesiphene esikhulu seevithamini okanye iiminerali. Umzekelo, ukunqongophala kwesinyithi kunokubangela i-anemia.
Yintoni umahluko phakathi kweeCalories kunye neeNutrients?
Ezi zombini ziindlela zokulinganisa oko sikutyayo, kodwa kukho umahluko.
- Ikhalori yiyunithi yamandla. Iikhalori zilinganisa amandla angakanani afunyanwa yimizimba yethu ekutyeni.
- Izondlo ziikhemikhali ezifunekayo ukuze umzimba usebenze.
Ngamafutshane, ilitha yepetroli ifana neekhalori emotweni. Kodwa umgangatho we-octane, okanye umgangatho, wepetroli ufana nesondlo. Sidinga amandla (iikhalori) kunye nokusebenza kakuhle (izakhamzimba).
Ndingafumana uncedo kubani ukuba ndinemibuzo malunga nesondlo?
Ukuba unemibuzo okanye unenkxalabo malunga nokutya kwakho, eyona nto ilungileyo nekhuselekileyo onokuyenza kukuthetha nogqirha wosapho lwakho (ugqirha). Angakunika iingcebiso ozifunayo ngokusekelwe kwimeko yakho yempilo. Banokukuthumela kwingcali yokutya egxile kweli candelo.
Kukho intetho ethi, "Uyiloo nto uyityayo." Nangona ingeyonyani ngokupheleleyo, kukho inyaniso eninzi kuyo. Ukutya esikutyayo nesikuselayo, izondlo esizifaka emizimbeni yethu, zinefuthe elithe ngqo kwimpilo yethu yomzimba neyengqondo. Ngoko cinga ngesitya sakho. Jonga ukuba ikunika amandla kwaye ikunceda uhlale usempilweni.
Umyalezo Wokuya Ekhaya
- Isondlo asikokuzalisa isisu kuphela, kodwa sikwakukubonelela umzimba ngezinto zokwakha kunye namandla owadingayo.
- Ukutya okunempilo kunokukhusela kwizifo ezininzi ezingosuleliyo, ezifana nesifo seswekile nesifo sentliziyo.
- Zama ukubandakanya zonke iintlobo ezintlanu zokutya eziphambili (iinkozo, iiproteni, imifuno, iziqhamo, kunye nobisi) ekutyeni kwakho.
- Iimfuno zesondlo ziyahluka ngokuxhomekeke kwiminyaka yakho, isini, kunye nemeko yempilo yakho.
- Ukuba unenkxalabo malunga nokutya kwakho okanye imeko yempilo, qiniseka ukuba uqhagamshelana nogqirha wakho (ugqirha) ukuze akunike ingcebiso.
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