Ingaba umzimba wakho ufumana isondlo esifanelekileyo? Masithethe ngale nto ngokulula!

Sonke sifuna ukuba sempilweni nolonwabo. Ngoko ke isondlo siyinxalenye ebaluleke kakhulu kule mpilo. Usenokuba ukhe waliva eli gama, kodwa namhlanje siza kuthetha ngokulula nangendlela enobubele malunga nokuba yintoni kanye kanye isondlo kunye nokuba sisebenza njani emizimbeni yethu. Njengokuthetha nomhlobo.

Yintoni iSondlo? Ngamafutshane...

Isondlo, ngamafutshane, yinkqubo yokutya ukutya okuqulethe izondlo ezifunwa ngumzimba wethu kwaye sikwenze ukuba uzifunxe. Ezi zondlo zivela ekutyeni esikutyayo. Ezi ziikhemikhali ezibalulekileyo ukuze umzimba wethu usebenze. Kodwa akulula kangako. Cinga nje, izondlo zenza okungaphezulu koko.

Umzekelo:

• Uphando lufumanise ukuba ukutya okunempilo kunokunciphisa umngcipheko wokufumana izifo ezifana nesifo seswekile, isifo sentliziyo, kunye nesifo sohlangothi .
• Khawucinge ukuba esi sondlo sinokukunceda ukuba uphile ngokukhawuleza emva kotyando, okanye xa ufumene umkhuhlane obandayo okanye isisu.
• Iingcali zikwaphanda ukuba ingaba ukutya okunesondlo kunempembelelo na kwimpilo yengqondo yethu.

Oko kuthetha ukuba isondlo sinzulu kakhulu kunokuba sicinga. Xa ufunda okungakumbi ngaso, uya kuqonda indlela yokufumana okuninzi koko ukutyayo nokuselayo.

Zithini ezi zondlo?

Kukho iintlobo ezintandathu eziphambili zezondlo ekutyeni esikutyayo. Ukutya okunempilo kuthetha ukufumana zonke ezi zintandathu zilungelelene. Zonke ezi zondlo zinezibonelelo ezahlukeneyo emizimbeni yethu.

• Iimacronutrients: Ezi zezona zondlo zibonelela umzimba wethu ngomthombo wawo wamandla kwaye zinceda ukuba usebenze kakuhle.
• IiMicronutrients: Ezi ziivithamini kunye neeminerali. Zinceda kwizinto ezininzi, ezifana nemetabolism.
• Amanzi: Esi sisondlo esibalulekileyo. Amanzi anceda kwizinto ezininzi, njengokuthutha izondlo kunye neoksijini ukuya kwiiseli.

Izakhamzimba ezinkulu - njengesiseko somzimba wethu!

Ukuba umzimba wakho sisakhiwo, izakhamzimba ezinkulu zisisiseko saso. Ezi zezona zinto ziphambili ezisinika amandla. Iindidi zezakhamzimba ezinkulu zezi:

• Iicarbohydrate: Ezi ziquka iiswekile, istatshi, kunye nefayibha. Ezi zezona mithombo ziphambili zamandla emizimbeni yethu.
• Iilipids: Ezi zifumaneka kwizinto ezifana neeoyile, amafutha, inyama, kunye neemveliso zobisi. Ezi lipids zenza imisebenzi emininzi, njengokugcina amandla kunye nokugaya amafutha.
• Iiproteni: Iiproteni zinceda ekwakheni nasekulungiseni izihlunu, kunye nokulawula iihomoni.

Izakhamzimba ezincinci - Zincinci kodwa zixabisekile!

Ii-micronutrients zivithamini kunye neeminerali ezibalulekileyo. Nangona zingafuneki ngobuninzi njenge-macronutrients, zibalulekile emizimbeni yethu.

Iivithamini

Iivithamini zizinto ezenziwe ngezilwanyana nezityalo. Uninzi lweevithamini zethu silufumana ekutyeni esikutyayo. Abanye abantu bathatha i-"multivitamin" ukuqinisekisa ukuba bafumana zonke iivithamini abazidingayo. Usenokuba ukhe weva ngevithamini A, ivithamini C, kunye nevithamini D. Kodwa ezinye iivithamini zisenokungaqheleki kangako. Nangona kunjalo, zonke ezi zinto zinegalelo kwimpilo yethu.

Nazi ezinye iivithamini ezibalulekileyo:

• IVithamini A: Inceda inkqubo yomzimba yokuzikhusela, imetabolism, kunye nokubona.
• Iivithamini B1 – B12: Zonke ezi vithamini B zinceda ekuguquleni ukutya esikutyayo kube ngamandla. Zikwabalulekile kwimithambo yegazi, ingqondo, inkqubo yomzimba yokuzikhusela, kunye nenkqubo yemithambo-luvo.
• IVithamin C: Oku kunceda kakhulu umzimba. Kunceda ekukhuleni kwezicubu, ukuphiliswa kwamanxeba, kunye nokuqinisa inkqubo yomzimba yokuzikhusela.
• IVithamin D: Isebenza necalcium ukunceda ekwakheni nasekugcineni amathambo esempilweni. IVithamin D ikwabalulekile kwimpilo yengqondo nakwinkqubo yomzimba yokuzikhusela.
• IVithamini E: Inceda ekukhuseleni iiseli zethu. Ikwanceda ekugcineni impilo yeeseli ezibomvu zegazi, iiseli ezimhlophe zegazi, kunye neeplatelets. Le vithamini ikwalungele ingqondo, amehlo kunye nolusu.
• IVithamin K: Inceda ukujiya kwegazi kwaye iyeke ukopha kakhulu.

Iiminerali

Iiminerali zongezwa ekutyeni zizilwanyana ezizityayo, kunye nezityalo ezizifunxayo. Sifumana iiminerali kwizilwanyana nakwizityalo. Ezi zinceda impilo yethu ngeendlela ezahlukeneyo.

Nazi ezinye iiminerali eziwela kudidi lwezakhamzimba ezincinci:

• I-calcium: Yakha amathambo aqinileyo. Ikwanceda intliziyo, izihlunu kunye nenkqubo yemithambo-luvo.
• I-Chromium: Inceda ekugayweni kweekhabhohayidreyithi kunye namafutha.
• I-Copper: Inceda ekuphuhliseni ingqondo, inkqubo yomzimba yokuzikhusela, kunye nenkqubo yemithambo-luvo.
• I-Fluoride: Inceda ukugcina amathambo eqinile kwaye ithintele ukubola kwamazinyo.
• I-Iodine: Inceda ekuphuhliseni ingqondo, impilo ye-thyroid, nokunye.
• I-iron: Inceda umzimba ukuba wenze i-hemoglobin, iproteni efumaneka kwiiseli ezibomvu zegazi.
• I-Magnesium: Yenza iiproteni ezintsha kwaye inceda ukuguqula ukutya kube ngamandla.
• IManganese: Ikhusela iiseli ekonakalisweni kwaye inceda umzimba wakhe amandla.
• I-Phosphorus: Yakha kwaye igcina amathambo namazinyo omelele, ivelisa amandla, kwaye ilungisa iiseli.
• I-Potassium:Inceda ekuthinteleni uxinzelelo lwegazi oluphezulu. Ikwalungele impilo yemisipha.
• I-Selenium: Inceda kwimpilo ye-thyroid kunye nempilo yokuzala.
• I-Sodium: Inceda iiseli ukuba zifunxe izondlo. Inceda ekusebenzeni kwezihlunu kunye nemithambo-luvo.
• I-Zinc: Yomeleza inkqubo yomzimba yokuzikhusela kwaye ikhusela umbono.

Iindidi zokutya eziphambili

Ezi macronutrients kunye ne micronutrients esithethe ngazo ziyadibana ukuze zenze ukutya okunesondlo. Amaqela amahlanu aphambili okutya asinceda ukuba senze oku kutya okunesondlo:

• Ubisi
• Isiqhamo
• Iinkozo
• Ukutya okutyebileyo kwiproteni
• Imifuno

Xa ulungisa isidlo ngokudibanisa inxalenye encinci yala maqela mahlanu, uya kufumana izondlo ezifunekayo emzimbeni wakho.

Indlela iimfuno zesondlo ezitshintsha ngayo

Ukufumana isondlo esifanelekileyo kufana nokugcina ibhalansi. Oku kuyatshintsha ubomi bethu bonke. Cinga ngako, iintsana, abantwana abancinci, abantu abadala, kunye nabantu abadala - ayinguye wonke umntu onezidingo ezifanayo zesondlo.

Umzekelo, iintsana zihlala zinikwa ubisi lwebele okanye ubisi lwefomyula de zibe neenyanga ezintandathu ubudala. Nangona kunjalo, abantu abadala kunye nabantu abadala bafuna umxube owahlukileyo wezondlo.

Isondlo sabantwana bayo yonke iminyaka

Uninzi lweentsana lufumana izondlo zazo kubisi lwebele okanye ubisi lwefomyula kwiinyanga ezintandathu zokuqala. Emva kweenyanga ezintandathu, ungongeza kancinci kancinci ukutya okuqinileyo. Nangona kunjalo, ukufumana umxube wokutya okuqinileyo onika isondlo esifanelekileyo kumntwana wakho kunokuba nzima kancinci. Ke ngoko, qiniseka ukuba uqhagamshelana nogqirha wabantwana bomntwana wakho xa uzisa ukutya okuqinileyo kumntwana wakho.

Olu lungelelwaniso lwesondlo kufuneka luqhubeke njengoko umntwana ekhula. Ngokubanzi, ukutya okuquka onke amaqela amahlanu okutya akhankanyiweyo apha ngasentla kuya kubonelela nge-macronutrients kunye ne-micronutrients ezifunwa ngabantwana abancinci nabantwana.

Isondlo sabantu abadala

Kungcono ukuba abantu abadala batye ukutya okuvela kumaqela okutya amahlanu. Nangona kunjalo, kukho umahluko omncinci kubungakanani be-macronutrients kunye ne-micronutrients ezidingwa ngabasetyhini namadoda. Nazi imizekelo emibini:

• Abafazi ngokubanzi bafuna i-iron engaphezulu kunamadoda. Oku kungenxa yokuba abafazi balahlekelwa yi-iron ngenxa yokopha exesheni. I-anemia yokunqongophala kwe-iron inokwenzeka ngexesha lokukhulelwa kunye nokubeleka.
• Amadoda adinga i-vitamin B5 engaphezulu kancinci kunabafazi. I-Vitamin B5 inceda ukugcina ubunzima bemisipha. Amadoda ngokubanzi anezihlunu ezininzi kunabafazi.

Njengoko sikhula, ezi mfuno zesondlo ziyatshintsha nangakumbi. Amanye amayeza okanye izifo zinokubangela ukuncipha komnqweno wokutya. Xa singatyi kakhulu, siyaphoswa zizondlo ezibalulekileyo.Kulungile ukuba abantu abaneminyaka engaphezu kwama-65 ubudala bagxile kakhulu ekutyeni okutyebileyo kwi-vitamin D kunye ne-calcium ukuze amathambo aqine.

Izifo ezichaphazela isondlo

Kukho ezinye iimeko zempilo ezinokuchaphazela isondlo sethu, nokuba singakanani na ngeminyaka. Eminye imizekelo yile:

• I-Cancer cachexia: Kulapho umhlaza ukhawulezisa khona imetabolism yakho, nto leyo ebangela ukuba umzimba wakho usebenzise amandla amaninzi kunalawo uwafumana ekutyeni.
• Uxinzelelo: Le meko inokubangela ukuphelelwa ngumdla wokucwangcisa ukutya okunesondlo nokutya.
• Ubunzima bokuginya (iDysphagia): Oku kunokwenza kube nzima ukutya ukutya okuthile, nto leyo enokubangela umngcipheko omkhulu wokulahlekelwa zizondlo ezithile.
• I-Malabsorption syndrome: Oku kubhekisa kwiimeko ezithintela umzimba ekufumaneni izondlo.

Ezi meko zesondlo zinokubangela ukunqongophala kwezakhamzimba kunye nezakhamzimba. Ezi ziintlobo zokungondleki kakuhle. Ezi zinokubangela iingxaki ezinkulu:

• Ukungondleki kakuhle kwezakhamzimba: Oku kuthetha ukuba awufumani iiproteni ezaneleyo, iicarbohydrate, okanye amafutha. Umzimba udinga izakhamzimba ezinkulu ukuze ufumane amandla. Xa ungafumani ezaneleyo kuzo, umzimba wakho uqala ukonga amandla. Oku ukwenza ngokuqhekeza izicubu okanye ukucothisa ukusebenza kwamalungu omzimba.
• Ukungondleki kakuhle kwezakhamzimba: Oku kuthetha ukuba une-vitamin okanye iminerali enqongopheleyo kakhulu. Umzekelo, ukunqongophala kwe-iron kunokubangela i-anemia yokunqongophala kwe-iron.

Yintoni umahluko phakathi kwe-'Calories' kunye ne-'Nutrients'?

Zombini ziindlela zokugcina umkhondo wento esiyityayo. Iikhalori ziyunithi yamandla. Iikhalori zilinganisa amandla angakanani umzimba wakho owafumanayo ekutyeni. Izondlo ziikhemikhali ezifunekayo emzimbeni wakho ukuze usebenze. Ezi zondlo zinokuba neekhalori ezahlukeneyo (umzekelo, amafutha aneekhalori ezingaphezulu kuneecarbohydrate).

Ngubani onokundinceda ngemibuzo malunga nesondlo?

Ingcali yokutya ebhalisiweyo (RD) yeyona mntu ulungileyo onokuthetha naye ngesondlo. Banokuxoxa ngeemfuno zakho, bakuchazele indlela izakhamzimba ezithile eziluncedo ngayo, baze bakuncede ucwangcise ukutya okuquka zona.

Isaci esithi "uyiloo nto uyityayo" asibonisi yonke into esenza sibe ngabantu abahlukileyo, kodwa siyinyani kakhulu. Kucacile ukuba izinto esizityayo - oko kukuthi, izondlo esizityayo - zinegalelo kwimpilo yethu yomzimba neyengqondo ngeendlela ezahlukeneyo.

Isondlo sinokuba nzima kancinci. Kukho ii-macronutrients ezingaphezulu kweshumi elinesibini kunye nee-micronutrients. Usenokuzibuza ukuba ngaba kufuneka uzichonge zonke ngokwahlukeneyo ukuze uphuhlise imikhwa yokutya enempilo.Ungoyiki, cela uncedo kugqirha wakho okanye kumboneleli wezempilo. Baza kuyiqonda imeko yakho baze bakunike iingcebiso ezifunekayo ukuze wenze isicwangciso sesondlo esikufaneleyo.

Izinto ezibalulekileyo ekufuneka uzikhumbule kweli nqaku (Umyalezo Wokuya Ekhaya)

Kulungile, masizikhumbuze ngezinye zezona zinto zibalulekileyo esinokuzongeza ebomini bakho kwizinto esizithethileyo:

• Ukutya akupheleli nje ekutyeni ukutya. Yinto emangalisayo enika imizimba yethu amandla, ikhusela kwizifo, isinceda siphilise, kwaye ichaphazela nempilo yethu yengqondo.
• Zombini ii-macronutrients kunye nee-micronutrients zibalulekile kuthi. Kufuneka sitye ukutya okune-carbohydrates, iiproteni, amafutha, kunye neevithamini kunye neeminerali.
• Iimfuno zethu zesondlo ziyatshintsha ngokuhamba kweminyaka. Iintlobo kunye nobungakanani bezondlo ezifunekayo kwiintsana, abantwana, abantu abadala kunye nabantu abadala zahlukile. Qaphela loo nto.
• Ezinye iimeko zonyango zinokuchaphazela isondlo. Kwimeko ezinjalo, kubaluleke kakhulu ukulandela icebiso lezonyango.
• Iikhalori kunye nezondlo zizinto ezimbini ezahlukeneyo. Akufuneki ujonge amandla kuphela, kodwa nokuba umzimba wakho ufumana izondlo ozifunayo na.
• Ukuba unemibuzo malunga nesondlo, ungabi nazintloni zokubuza ugqirha okanye ingcali yokutya ebhalisiweyo (RD). Banokukunceda.

Ngoko ke, cinga ngesidlo ngasinye osityayo. Ngaba sikunika umzimba wakho ukutya okunempilo? Nokuba utshintsho oluncinci lunokwenza umahluko omkhulu kwimpilo yakho. Hlala usempilweni!

Isondlo , iivithamini, iiminerali, ukutya okunempilo, ukutya okunesondlo, amandla, ubomi obunempilo