Ingabe lezi zakhamzimba azikho ekudleni kwakho? (Izakhamzimba Ezingekho) Ake sixoxe ngalokhu!

Uma sicabanga ngokuhlala siphilile, iningi lethu liqala ngokucabanga “ngezinto okungafanele sizidle,” akunjalo? Izinto ezifana nokuthi “amafutha awalungile” nokuthi “ushukela awulungile” yizo esizikhathaza kakhulu ngazo. Kodwa bewazi ukuthi uma sicabanga kuphela ngezinto okufanele sizisuse ekudleni kwethu, empeleni siphuthelwa izakhamzimba eziningi ezibalulekile ezidingwa yimizimba yethu? Ukushoda kokudla okufana nalokhu kuvamile, ngisho nakulabo abacabanga ukuthi badla kahle futhi baqaphile.

Eqinisweni, kunezakhamzimba eziyisi-7 ezinkulu esingazazi. Ziyi-calcium, i-potassium, i-fiber, i-magnesium, i-vitamin A, i-vitamin C, kanye ne-vitamin E. Lezi zibalulekile emzimbeni. Kodwa ungakhathazeki. Ngaphambi kokuba uye ekhemisi uyothenga amaphilisi amaningi evithamini ngaphandle kokubuza udokotela, kunezindlela ezilula nezinempilo zokwengeza lezi zakhamzimba ekudleni kwakho. Ake sibone ukuthi kanjani.

1. I-calcium

Sonke sizwile kusukela esikoleni ukuthi i-calcium ilungele amathambo namazinyo, nokuthi sithola i-calcium ngokuphuza ubisi. Kodwa i-calcium ayigcini lapho. Ngaphezu kokuqinisa amathambo ethu, i-calcium ibalulekile ekugcineni isigqi senhliziyo esinempilo, ukusebenza kwemisipha, nokunye okuningi.

Ingakanani i-calcium oyidingayo ngosuku?

Iyashintsha ngokuhamba kweminyaka.

• Abantu abadala abaneminyaka engu-50 ubudala: ama-milligram ayi-1,000 ngosuku.
• Kubantu abangaphezu kweminyaka engama-50 ubudala: ama-milligram ayi-1,200 ngosuku.

Kodwa uma usengozini yokuthola i-osteoporosis , isifo esinciphisa amathambo, khuluma nodokotela wakho. Angase akuncome umthamo ophakeme.

I-calcium itholakala kalula ngobisi nemikhiqizo yobisi. Kodwa uma ungathandi ukuphuza ubisi, noma uma unezinkinga ngalo, ungacabangi ukuthi amaphilisi e-calcium ayisisombululo. Kunezinye izindlela eziningi zokuthola i-calcium.

2. I-Potassium

“Abantu abazi okuningi nge-potassium,” kusho ochwepheshe bezokudla. “Iningi labantu aliqapheli nokuthi ibaluleke kangakanani, ikakhulukazi ekugcineni umfutho wegazi uphilile.” I-potassium nayo ibalulekile ekulinganiseni uketshezi emizimbeni yethu, kanye nokusebenza kwezinzwa nemisipha.

Umuntu omdala kufanele athole amamiligremu angu-4,700 e-potassium ngosuku. I-potassium empeleni itholakala ekudleni okuningi, njengezithelo nemifino. Ngakho kungase kubonakale kulula ukuthola inani olidingayo. Kodwa inkinga iwukuthi, abantu abaningi abadli izithelo nemifino eyanele.

Uma sicabanga ngobhanana, sicabanga nge-potassium. Kodwa kunezinye izindlela ezinhle zokuthola i-potassium.

3. Ifayibha

Cishe uke wezwa okuningi ngezinzuzo zezempilo ze-fiber, noma lokho esikubiza ngokuthi, lesi sakhi. Kodwa uma kukhulunywa ngokusebenza kwamathumbu kanye nokuqunjelwa, abantu abaningi bacabanga ukuthi i-fiber iyinto okufanele ukhathazeke ngayo njengoba ukhula.

Ngakho-ke, yini ngempela eyenziwa yi-fiber? Ngaphezu kokuvimbela ukuqunjelwa, i-fiber iyasiza nasekuvikeleni ezifweni zenhliziyo, isifo sikashukela sohlobo 2 , kanye nezinye izinhlobo zomdlavuza. Kubalulekile futhi kulabo abazama ukunciphisa isisindo ngoba ukudla okucebile nge-fiber kukusiza uzizwe usuthi futhi kunamafutha aphansi.

Udinga i-fiber engakanani ngosuku?

• Abesifazane (abaneminyaka engu-19-50): amagremu angu-25 ngosuku
• Abesifazane (abaneminyaka engu-51+): amagremu angu-21 ngosuku
• Amadoda (abaneminyaka engu-19-50): amagremu angu-38 ngosuku
• Amadoda (abaneminyaka engu-51+): amagremu angu-30 ngosuku

Ukudla okune-fiber eningi kufaka phakathi okusanhlamvu okuphelele, ubhontshisi (ubhontshisi, ubhontshisi), imifino, nezithelo. Ubhontshisi omnyama, ubhatata (onesikhumba), amapheya, kanye nesinkwa se-bran kuphezulu kakhulu ku-fiber.

4. I-Magnesium

I-magnesium ingenye izakhamzimba ezibalulekile ezihilelekile kuzo zonke izinqubo emzimbeni wethu. I-magnesium ibalulekile ekuqiniseni amathambo, ekugcineni isimiso somzimba sokuzivikela esinempilo, kanye nokusebenza kwenhliziyo, imisipha, kanye nesimiso sezinzwa.

Ingakanani i-magnesium oyidingayo ngosuku?

• Abesifazane (abaneminyaka engu-19-30): ama-milligram angu-310 ngosuku
• Abesifazane (abaneminyaka engu-31+): ama-milligram angu-320 ngosuku
• Amadoda (abaneminyaka engu-19-30): ama-milligram angu-400 ngosuku
• Amadoda (abaneminyaka engu-31+): ama-milligram angu-420 ngosuku

Imithombo engcono kakhulu ye-magnesium amantongomane aseBrazil, okusanhlamvu okuphelele, izinhlanzi ezifana ne-halibut, nama-alimondi .

5, 6, 7. Amavithamini A, C, kanye no-E

Zonke lezi vithamini ezintathu zibaluleke kakhulu empilweni yethu.

I-Vitamin A

Siyazi ukuthi lokhu kuhle kakhulu ekuboneni. Akukhona lokho kuphela, kodwa ne-vitamin A nayo ibalulekile ekukhuleni kwamasosha omzimba kanye nokukhula kwezicubu emzimbeni. Indoda endala idinga ama-microgram angu-900 ngosuku kanti owesifazane udinga ama-microgram angu-700 . Imifino nezithelo eziphuzi neziluhlaza okotshani njengobhatata , izaqathi, nesipinashi kucebile nge-vitamin A.

I-Vitamin C

I-Vitamin C iyi- antioxidant enamandla eqinisa amasosha omzimba. Ivimbela ukulimala kwamangqamuzana omzimba. Iphinde isize ekukhiqizeni i-collagen, ebalulekile emathanjeni nase-cartilage. Indoda endala idinga ama-milligram angu-90 ngosuku kanti owesifazane udinga ama-milligram angu-75 . Ungathola i-vitamin C ezintweni ezifana nopelepele obomvu, amawolintshi, ama-strawberry, ne-broccoli .

I-Vitamin E

Lapho abantu abaningi benciphisa ukudla okunamafutha amaningi ukuze bahlale bephilile, bagwema nokudla okunothe ngevithamini E. Lokhu kungenxa yokuthi ivithamini E itholakala kakhulu kumantongomane, imbewu, namafutha . Futhi iyi-antioxidant enamandla. Ngakho-ke, kubalulekile ukunciphisa amafutha amabi (amafutha agcwele kanye nama-trans) bese wengeza amafutha amahle (amafutha angagcwalisiwe) ekudleni kwakho. Umuntu omdala udinga cishe ama-milligram ayi-15 evithamini E ngosuku. Itholakala ezintweni ezifana nembewu yelanga, ama-alimondi, kanye nebhotela lamantongomane .

Ezinye izakhamzimba ezidinga ukunakwa okukhethekile

Amanye amaqembu akhethekile kudingeka acabange kabanzi ngalezi zakhamzimba.

• I-Vitamin D: I-Vitamin D ibalulekile emzimbeni ukuze umunce i-calcium. Umzimba wethu ukhiqiza i-vitamin D uma ubhekene nokukhanya kwelanga. Ngakho-ke, abantu abangaphumi kakhulu ngaphandle, abagqoka izibuko zelanga njalo, futhi abanesikhumba esimnyama bangaba nokuntuleka kwe-vitamin D.
• I-Folic Acid: Lokhu kubalulekile kwabesifazane ngesikhathi sokukhulelwa. Lokhu kusiza ukunciphisa ingozi yokuzalwa kwengane enezinkinga. Nakuba ama-lentile, isipinashi, ne-broccoli kuqukethe i-folic acid, kubalulekile kwabesifazane abakhulelwe ukuthi baphuze amaphilisi e-folic acid njengoba kunconywe udokotela wabo.
• Insimbi: Insimbi ibaluleke kakhulu kwabesifazane abasebasha kanye nomama abakhulelwe. Ukudla okufana nenyama, isipinashi, ubhontshisi kanye nobhontshisi kuqukethe insimbi.
• I-Vitamin B12: Lokhu kubalulekile ekukhiqizweni kwamangqamuzana abomvu egazi. Njengoba sikhula, ikhono lethu lokumunca i-vitamin B12 ekudleni liyancipha. Ngakho-ke, wonke umuntu oneminyaka engaphezu kwengu-50 kufanele acabangele ukudla ukudla okuqukethe i-vitamin B12 noma ukuthatha isithasiselo njengoba kuceliwe udokotela wakhe.

Ingabe lokhu kuntuleka akukwazi ukukhokhelwa ngezithasiselo?

Ungase ucabange ukuthi kungaba lula ukuthola konke lokhu ephilisini lamavithamini kunokukhathazeka ngokuthola ukudla. Kodwa ochwepheshe bathi izithasiselo kufanele zibe yindlela yokugcina.

Izithasiselo zenzelwe ukuthathwa ngaphezu kokudla okunempilo, hhayi njengokufaka esikhundleni sako. Eqinisweni, izifundo zikhombisile ukuthi izithasiselo azinikezi izinzuzo ezifanayo zokudla okunempilo njengokudla kwemvelo.

Yiqiniso, kwezinye izimo udokotela wakho angase akuncomele isithasiselo. Isibonelo, uma usengozini yokuthola i-osteoporosis, bangase bakutshele ukuthi uthathe isithasiselo se-calcium ne-vitamin D.

Kodwa khumbula, ungalokothi uthathe izithasiselo ngokuzumayo. Ezinye izakhamzimba zingaba yingozi emzimbeni uma zithathwa ngokweqile. Ngakho-ke, bheka ukudla kwakho bese ukhuluma nodokotela wakho ukuze unqume ukuthi uyasidinga ngempela yini isithasiselo.

Ngingazi kanjani ukuthi ngithola okwanele kwalezi zakhamzimba?

Akulula ukwazi kahle ukuthi ngithola zonke lezi zakhamzimba. Uma ubheka ilebula ephaketheni lokudla, kukhona ulwazi mayelana nezinto ezifana ne-fiber ne-vitamin C, kodwa kunzima ukuthola ulwazi mayelana nakho konke okunye, njenge-potassium ne-magnesium.

Ngakho-ke siyini ikhambi? Ingabe kufanele ubhale phansi konke okudlayo encwadini, ukukale esikalini, bese ukubala nge-calculator? Cha, ochwepheshe bathi akudingeki. "Ungakhathazeki kakhulu ngokubala okuqondile," basho.

Kunalokho, zama ukudla ukudla okunhlobonhlobo. Gxila ezithelweni, imifino, kanye nokusanhlamvu okuphelele. Leyo yindlela engcono kakhulu yokuthola zonke izakhamzimba umzimba wakho ozidingayo. Futhi, ungacabangi nje ngalokho okungafanele ukukudla. Kunalokho, cabanga ngezinto ezinhle ongazifaka ekudleni kwakho. Ungakuqedi ngokuphelele ukudla ngoba nje kunamafutha amancane noma ushukela omncane. Kungase kube nezinye izakhamzimba ezibalulekile ozidingayo ngempela.