8 Isayina Ukudla Kwakho Kudinga Ukwakheka

-Delile

• Ukhandelwe ngaphandle kwesizathu
• Izinwele Zakho Ziyancipha
• Une-Cut Ethatha Phakade Ukuphulukisa
• Izinzipho Zakho Zinomumo Oyinqaba, Oyisicaba
• Uphathwa Ikhanda Elibuhlungu
• Unenkinga Ngokuzumayo Yokushayela Ebusuku
• Ulimi Lwakho Lubukeka Luvuvukele
• Isikhumba Sakho Sizwakala Njengesigodi Sokufa
• Buyekeza kwe-

Imvamisa umzimba wakho ungumpetha ekuthumeleni ama-oda acacile akutshela kahle ukuthi kudingani. (Ukukhala kwesisu njengekati lekati? "Ngiphakele manje!" Awungeke uvule lawo mehlo? "Lala!") Kepha uma ukudla kwakho kunesikhala somsoco, leyo milayezo ingase ingacaci. "Umzimba wakho ungakutshela uma unezakhi ezithile zomzimba, kepha abantu ngokuvamile abakuqapheli ngoba bacabanga ukuthi izimpawu zivela kokunye," kusho uRachel Cuomo, R.D., umsunguli weKiwi Nutrition Counselling ezinze eNew Jersey.

Iphuzu elibalulekile: Ungake ucabange ukuthi ulimi oluvuvukele lungasho ukuthi udinga i-folate eyengeziwe, noma ukuthi utwayi olungapheli ngokuvamile luwuphawu lokuntuleka kwe-zinc? Bheka lezi zimpawu ezingalindelekile zokuthi ukudla kwakho kungenzeka kushoda ngokuthile ukuze ulungise ukudla kwakho futhi ube ngcono umzimba wakho. (Futhi njalo thintana nodokotela wakho ukuqinisekisa imbangela yokugula okuthile.)

Ukhandelwe ngaphandle kwesizathu

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Icala elingaqondakali le-blues lingasho ukuthi uyasilela ku-vitamin B12, okusiza ukugcina uhlelo lwakho lwezinzwa luphilile. Futhi ngenkathi kulula kakhulu ukuthola ama-micrograms angu-2.4 anconyiwe (mcg) avela ekudleni okusekelwe ezilwaneni njengenyama namaqanda, ukubuyekezwa kuka-2013 kuphethe ngokuthi imifino kanye nama-vegans banengozi enkulu yokushoda. Kepha ngokuhlela okuncane, abadla izitshalo nabo bangagcwala. "Izithako ze-B12 kanye nokudla okuqinisiwe njenge-cereal yasekuseni, i-tofu, ubisi, nemvubelo yokudla okunempilo konke kuyimithombo emihle," kusho uKeri Gans, R.D., umbhali we Ukushintsha Ukudla Okuncane.

OKUSHIWO: Izindlela Eziyisi-6 Zokudla Kwakho Okuhambisana Ne-Metabolism Yakho

Izinwele Zakho Ziyancipha

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Ukulahleka kwezinwele kungaba uphawu lokucindezeleka okuphambene, izinguquko zehomoni, kanye nokutheleleka (okwedlulele!) Kwesikhumba. Kodwa futhi kungaba ngumphumela wevithamini D omncane kakhulu, kutholwe ucwaningo olusanda kwenziwa lwabesifazane abaneminyaka eyi-18 kuya kwengama-45. phakathi kwethu mhlawumbe abagcwali. "Angazi noma ngubani othola uvithamini D owanele ekukhanyeni kwelanga nokudla yedwa," kusho u-Elizabeth Somer, R.D., umbhali Yidla Indlela Yakho Yokuya Sexy. "Kuzothatha izingilazi eziyisithupha zobisi oluqinile ngosuku ukuhlangabezana nesidingo sakho." Ngakho-ke khuluma nedokhumenti yakho-kungenzeka ukuthi ancome ukuthi kufakwe isengezo.

Une-Cut Ethatha Phakade Ukuphulukisa

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Lolo qweqwe olubi lungasho ukuthi awunawo i-zinc, i-trace element esiza ekwelapheni kwesilonda kanye nokusebenza komzimba nekhono lakho lokuhogela nokunambitha. (Ngeke ufune ukulahlekelwa ukuthi!) Eqinisweni, noma ingatholi ukunakwa okuningi njengezakhi ezinjenge-calcium novithamini D, umbiko oshicilelwe ekuqaleni kwalo nyaka uphethe ngokuthi i-zinc ingenye yezinsimbi ezibaluleke kakhulu emzimbeni. Abalimi bemifino nalabo abanezinkinga zamathumbu bangaba nenkinga yokufinyelela ama-milligram ayi-8 (mg) anconyiwe nsuku zonke, ngakho-ke qiniseka ukuthi ulayisha ukudla okunothe nge-zinc njengama-oysters noma imithombo yenkomo noma engenamifino njengobhontshisi, okusanhlamvu okuqinisiwe, namasheya.

Izinzipho Zakho Zinomumo Oyinqaba, Oyisicaba

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Izipikili ezibukeka ziyisicaba noma i-concave ngokujwayelekile zivame ukuba uphawu lokuntuleka kwensimbi. Lokho futhi kungakwenza uzizwe ukhathele, unenkungu, futhi uphefumula kanzima, kukushiye ungenayo i-oomph enkulu yokuyenza ngokuzivocavoca kwakho okujwayelekile, kusho uGans. Izindaba ezimnandi? Ungathola i-ayoni engu-18mg enconywayo ngosuku ekudleni okunjengobhontshisi omhlophe, inyama yenkomo, nokusanhlamvu okuqinisiwe, kodwa ukukhipha isengezo nakho kungakubuyisela endleleni efanele. Eqinisweni, ukubuyekezwa kuka-2014 kwezifundo ezingaphezu kwezingu-20 zathola ukuthi ukwengezwa kwe-iron nsuku zonke kuthuthukisa ukusetshenziswa komoya-mpilo kwabesifazane, okuwuphawu lokuthuthukisa ukusebenza kokuzivocavoca. Kepha i-iron yisimo esisodwa lapho kufanele ukhulume nodokotela wakho kuqala ngoba okuningi kungaba yingozi.

Uphathwa Ikhanda Elibuhlungu

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Leyo migraines ebulalayo ekhiqiza umkhiqizo wakho futhi ikwenze uzizwe ungaphatheki kahle kungaba yindlela yomzimba wakho yokukutshela ukuthi idinga i-magnesium ethe xaxa, ngoba ukuba namaminerali amancane kakhulu kungaphazamisa ukusebenza kwesitsha segazi ebuchosheni bakho. Njengokungathi izinhlungu zodwa bezingakalungi ngokwanele, ucwaningo lwakamuva luphakamisa ukuthi i-migraines nayo ingakhuphula ubungozi bokudangala, ngakho-ke kungumbono omuhle ukuhlangabezana nokuthi i-310mg ye-magnesium enconyiwe nsuku zonke. Yithole ngama-alimondi, isipinashi, nobhontshisi omnyama.

Unenkinga Ngokuzumayo Yokushayela Ebusuku

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Ubunzima ukubona ebumnyameni ngesinye sezimpawu zokuqala ukuthi ithangi lakho lingahle libe novithamini A omncane, odlala indima ebalulekile ekugcineni umbono kanye nokuvikela amehlo omile. Itholakala ekudleni okubomvu nokusawolintshi njengobhatata, izaqathe, nopelepele, "kodwa kufanele udle uvithamini A namafutha athile ukuze umzimba wakho uwamunce," kusho uCuomo. I-yummy complement eyodwa ukukusiza ukuthi ufinyelele i-700mcg yakho yansuku zonke? Ukwatapheya, onganyusa ukumuncwa kukavithamini A wakho izikhathi ezingaphezu kweziyisithupha, kusho ucwaningo olusha olushicilelwe ku Ijenali Yezokudla.

Ulimi Lwakho Lubukeka Luvuvukele

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Okuyinqaba kodwa kuyiqiniso: I-folic acid encane kakhulu-uvithamini B osiza umzimba wakho ukwakha amaprotheni namangqamuzana egazi abomvu-angalingana nezenzakalo ezimbi kakhulu emlonyeni wakho, njengolimi lwebhaluni noma izilonda zomlomo. Okumangalisa ngokwengeziwe? Ukuchayeka enanini eliphezulu lemisebe ye-UV yelanga empeleni kungaqeda amazinga akho e-folate, kutholwe ucwaningo olulodwa lwakamuva. I-fix-aside from slathering on the sunscreen, which you already do-ilayisha phezulu ku-folate-rich leaf greens njenge-kale noma isipinashi ukuhlangabezana nenani lakho lansuku zonke elinconyiwe elingu-400mcg.

Isikhumba Sakho Sizwakala Njengesigodi Sokufa

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Cha, umswakama wakho akayekile ukusebenza ngokuzumayo. Ngokunokwenzeka, udinga ama-omega-3 fatty acids engeziwe, akhuthaza ukukhula kolwelwesi lwamangqamuzana olusiza isikhumba sakho silenge emanzini, kusho uSomer. Okubaluleke nakakhulu, ukuthola i-omega-3 eyanele kunganciphisa nengozi yakho yomdlavuza wesikhumba, ngokusho kocwaningo lwakamuva olushicilelwe ku- Ijenali yaseMelika Yezempilo Yomtholampilo. Yize kungekho ukuvumelana ngenani elifanele lansuku zonke labesifazane, i-American Heart Association incoma ukuthi kudliwe okungenani ama-3.5-ounce servings ezinhlanzi ezinamafutha afana ne-salmon, i-tuna, noma i-mackerel ngeviki ukuze ugcwalise ama-omega 3s. Awuyena umlandeli wezinhlanzi? Khetha isengezo noma ukudla okuqiniswe nge-algal DHA ngaphezulu kwamafilakisi noma ama-walnuts ngoba lawo ma-omega 3s awamuncwa kahle ngumzimba, kusho uSomer.

Buyekeza kwe-