Ngaba ngamanye amaxesha uziva udiniwe kwaye ungenabomi? Nangona sisitya, ngamanye amaxesha imizimba yethu isenokungafumani izondlo ezifanelekileyo ezifunekayo. Kukho iintlobo ezithile zezondlo ezifunekayo emzimbeni wethu ukuze uhlale usempilweni. Yiloo nto siza kuthetha ngayo namhlanje. Ezi ziivithamini kunye neeminerali , okanye ngokwezonyango, izondlo ezincinci.
Zithini ezi micronutrients?
Kulungile, masiqhubeke sisenza oku kube lula. Kukho iintlobo ezimbini eziphambili zezakhamzimba ekutyeni esikutyayo.
1. Ii-Macronutrients: Ezi zii-carbohydrate, iiproteni, kunye namafutha . Zifana nezithako eziphambili ezifunekayo ukwakha indlu. Oko kukuthi, izitena, isamente, kunye nesanti. Umzimba uzifuna kakhulu ezi zinto yonke imihla ukuze ufumane amandla, ukhule, kwaye wenze imisebenzi yemihla ngemihla.
2. IiMicronutrients: Ezi ziivithamini kunye neeminerali. Emva kokuba sakhe loo ndlu, kufana nezinto ezincinci kodwa ezibalulekileyo esizidingayo ukuze sigqibezele izinto. Cinga ngezinto ezifana neentambo, iibhalbhu, iifaucet, kunye nezikrufu. Zincinci ngobukhulu, kodwa awunakwenza umsebenzi wakho wesikolo ngaphandle kwazo, akunjalo? Yiyo loo ndlela iiMicronutrients ezisebenza ngayo emzimbeni. Zibaluleke kakhulu phantse kuzo zonke iinkqubo emzimbeni wethu.
Ubungakanani bezakhamzimba ozidingayo bunokwahluka ngokuxhomekeke kwiminyaka yakho, isini, kunye nesimo sakho sempilo . Ukuba umzimba wakho awunazo izakhamzimba ixesha elide, oko kunokukhokelela kwiingxaki ezahlukeneyo zempilo. Nangona kunjalo, ukunqongophala kweevithamini ezinzulu kunqabile eSri Lanka ngenxa yokutya kwethu.
Ziziphi iintlobo eziphambili zezakhamzimba ezincinci?
Kukho iintlobo ezine eziphambili zezakhamzimba ekufuneka sizifake ekutyeni kwethu. Makhe sijonge ukuba ziyintoni, zinceda ntoni emzimbeni, kunye nokutya esinokuzifumana kuko.
| Uhlobo lwezakhamzimba ezincinci | Ibaluleke kangakanani emzimbeni? | Oku kukutya okuninzi. |
|---|---|---|
| Iivithamini ezinyibilikayo emanzini (umz. ivithamin C, iivithamin B) | Ezi azinakugcinwa emzimbeni, ngoko ke kufuneka zifunyanwe ekutyeni yonke imihla. Zinceda ekuveliseni amandla nasekuqiniseni iiseli (ingakumbi iiseli ezibomvu zegazi). | Iilamuni, iiorenji, iigrapefruit, iiguava, intlanzi, iitshili, imifuno eluhlaza, amaqanda, intlanzi, inyama engenamafutha. |
| Iivithamini ezinyibilikayo kumafutha (umz. iivithamini A, D, E, K) | Ezi zinto zinokugcinwa kwizicubu ezinamafutha zomzimba nakwisibindi. Zibalulekile ekuboneni, kwinkqubo yomzimba yokuzikhusela, nasekuphilisweni kwamanxeba. | Iikaroti, iibhatata ezimnandi, ithanga, imifuno eluhlaza okwesibhakabhaka, i-soy, ii-almond, ubisi. |
| Iiminerali ezincinci (umz. i-calcium, i-magnesium, i-sodium, i-potassium) | Kubaluleke kakhulu ekuqiniseni amathambo namazinyo, ukusebenza kwemisipha, kunye nokulawula uxinzelelo lwegazi. | Ubisi kunye neemveliso zobisi, iilentile, iitshizi, iibhanana, intlanzi. |
| Iiminerali ezilandelelanayo (umz. isinyithi, i-zinc, ithusi, iselenium) | Ezi zifuneka ngobuninzi obuncinci kakhulu, kodwa zibalulekile kwimpilo yemisipha, ukusebenza kwenkqubo yemithambo-luvo, kunye nokulungiswa kweeseli. | Ukutya kwaselwandle (okufana neeoyster), ispinatshi, iicashews, amandongomane, iimbotyi (isoya, iitships). |
Uzifumana njani ezi zondlo ekutyeni?
Uninzi lweengcali ziyavuma ukuba eyona ndlela ilungileyo nelula yokufumana zonke ezi zondlo kukutya ukutya okwahlukeneyo nokulinganiselayo .
Khumbula, ayizizo zonke ukutya eziqulathe zonke ezi zondlo. Yiyo loo nto sisoloko sisithi yitya iintlobo ngeentlobo zemifuno enemibala, iziqhamo, kunye nokutya. Zama ukufaka umnyama wokutya okunemibala epleyitini yakho.
Umzekelo, ukuba utya isaladi yesipinatshi ngolunye usuku, yenza i-carrot sambol ngolunye usuku. Yitya iorenji ngelixa usitya i-guava ngolunye usuku. Olu hlobo luqinisekisa ukuba umzimba wakho ufumana phantse zonke izondlo ozifunayo.
Ukongeza, ezinye ukutya okucutshungulwayo ezithengiswayo (umz., ezinye iiflawa, ii-cereal zesidlo sakusasa) ziqiniswa ngezi vithamini kunye neeminerali. Ungafumana ulwazi oluthe kratya malunga noku ngokufunda ilebheli yesondlo ekutyeni okuthengayo.
Masifunde nangezongezo zeevithamini.
Usenokuba uzibuza, "Ngaba ndiyafumana izondlo endizifunayo ekutyeni endikutyayo?" Ukuba unamathandabuzo, eyona nto ilungileyo onokuyenza kukuthetha nogqirha wakho wosapho ngale nto.
Eyona nto ibalulekileyo kukuba ungayi kwikhemesti wedwa uze uqale ukuthatha iipilisi zeevithamini okanye ezinye izongezo ngaphandle kwengcebiso kagqirha.
Ugqirha wakho unokucebisa uvavanyo lwegazi ukuze kuhlolwe naziphi na izondlo ezinqongopheleyo emzimbeni wakho, ukuba kuyimfuneko. Kuphela xa kuqinisekisiwe ukuba kukho unqongophele apho aza kucebisa khona isongezelelo sokutya esifanelekileyo kuwe.
- Ii-Multivitamins: Ezi zizithako ezongezelelweyo ezisetyenziswa ngabantu abaninzi, eziqulethe iivithamini kunye neeminerali ezininzi kwipilisi enye.
- Izongezo zesondlo esinye: Usenokuba awunayo i-iron okanye i-vitamin D eyaneleyo. Kwimeko ezinjalo, ugqirha wakho unokukunika izongezo eziqulethe eso sondlo.
Kodwa khumbula oku: Izongezo zesondlo azinakuthatha indawo yokutya okulungileyo. Zifanele zisetyenziswe kuphela ukongeza ekutyeni okunesondlo esifanelekileyo kwaye kuphela xa ugqirha efumanise ukuba kukho ukungabikho kokutya okwaneleyo aze akucebise.
Uhlobo kunye nobungakanani beevithamini ozidingayo ziya kwahluka ngokuxhomekeke kwiminyaka yakho, isini, nokuba ukhulelwe na, nokuba unezinye iingxaki zempilo. Ngoko ke, ngugqirha wakho kuphela owaziyo ukuba yintoni ekulungeleyo.
Umyalezo Wokuya Ekhaya
- Ii-Micronutrients ziivithamini kunye neeminerali ezifunwa yimizimba yethu ngamanani amancinci kakhulu ukuze ihlale isempilweni.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana ezi zondlo kukutya ukutya okunesondlo okuquka iintlobo ngeentlobo zemifuno enemibala, iziqhamo, iinkozo, inyama kunye nentlanzi.
- Izongezo zesondlo azithathi indawo yokutya okulungileyo. Zifanele zisetyenziswe kuphela phantsi kwengcebiso kagqirha naxa kukho ukungabikho kokutya okufanelekileyo.
- Kuphephe ukuthatha iivithamini okanye ezinye izongezo zesondlo ngokwakho. Hlala unxibelelana nogqirha wakho ngaphambi kokuba uqale nayiphi na izongezo.
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