Ukudla Okwelapha Amajaqamba
-Delile
Amajaqamba enzeka ngenxa yokuncipha okusheshayo futhi okubuhlungu kwemisipha futhi kuvame ukuvela ngenxa yokuntuleka kwamanzi emisipheni noma ngenxa yomkhuba wokuvivinya umzimba kakhulu. Le nkinga ezimweni eziningi ayidingi ukwelashwa, futhi ingagwemeka ngokudla ukudla okuhlukahlukene okuvimbela nokwelapha amajaqamba.
O irayisi elinsundu, amantongomane aseBrazil, imvubelo kabhiya, amakinati kanye ne-oats kungukudla okwelapha amajaqamba ngoba kunothile kuTiamine, uvithamini okwazi ukuvimbela ukuqala kobuhlungu bemisipha. Ngaphezu kwalokho, kubalulekile ukudla ukudla okunothe nge-magnesium, i-potassium, i-sodium ne-calcium ngendlela elinganiselayo, ukuze kuqinisekiswe ukusikwa kwemisipha kahle futhi kunciphise izehlakalo zezinsika.
Ukudla okunothe nge-potassium
Ukudla okunothe nge-calciumIthebula lokuthi yini ongayidla ukunqanda amajaqamba
Kulethebula elilandelayo kunezibonelo zokudla okufanele ukudle ukuze uthuthukise ikhwalithi yesikhuthazo semizwa esiholela ekunciphiseni kwemisipha. Lokhu kufanele kudliwe ngendlela elinganiselayo, ukuqinisekisa ukumuncwa okungcono kwezakhamzimba:
| Ukudla okunothe nge-potassium | Amantongomane aluhlaza noma athosiwe, ama-hazelnuts, ukwatapheya, izaqathe, itiye elimnyama, ubhontshisi, nescafé oluyimpuphu |
| Ukudla okunothe nge-calcium | Ubisi nokunye okuphuma kulo, i-broccoli, isidlo senhlanzi, ama-flakes ama-cereal, ama-molasses omhlanga, ama-lupins |
| Ukudla okune-sodium | Izimila zasolwandle, iminqumo, inyama eyomisiwe, umhluzi, ubisi lwe-skimmed, i-bologna, i-ham, i-ham, ibele le-turkey |
| Ukudla okunothe kakhulu nge-Magnesium | I-almond, i-hazelnut, i-nut yaseBrazil, amantongomane, ubhontshisi, igciwane likakolweni, amakinati |
Ukuphuza amanzi amaningi usuku lonke nakho kuyasiza ukuqeda amajaqamba, njengoba enye yezimbangela ezinkulu zalokho okwenzekayo kungukuphelelwa ngamanzi emzimbeni.
Ukwenza ukuhlolwa kwegazi kuyindlela enhle yokuqinisekisa ukuthi amajaqamba abangelwa yi-anemia. Ngakho-ke, uma kusebenza, kunconywa ukufaka i-iron. Ngokufanayo, kunconywa ukuthi kudle ukudla okunothe kakhulu kwensimbi okufana nenyama ebomvu, isibonelo.
Imenyu yokulwa namajaqamba
Indlela enhle yokulwa namajaqamba ngendlela yemvelo ukufaka lokhu kudla empilweni yakho yansuku zonke. Okulandelayo yisibonelo semenyu engasebenza njengesikhuthazo:
- Ukudla kwasekuseni: 1 ingilazi yejusi ewolintshi, isinkwa esingu-1 esinsundu nocezu olungu-1 lweshizi nocezu olu-1 lwesifuba esibhemayo se-turkey
- Ukuhlangana: Amantongomane ama-2 eBrazil, amabhisikidi ama-3 kasawoti namanzi, itiye elimnyama elenziwe ngomsila womhlanga
- Isidlo sasemini: Izipuni eziyi-3 zelayisi elinsundu ne-broccoli, ibhontshisi elingu-1, i-turkey steak e-1, isaladi eluhlaza ngeminqumo
- Isidlo sasemini: i-banana smoothie enama-alimondi ashayiwe,
- Isidlo sakusihlwa: isobho lemifino elenziwe ngoqathe, i-zucchini, u-anyanisi nenkukhu eshisiwe bese ufaka isipuni esingu-1 segciwane likakolweni, esivele likhona epuletini
- Isidlo sakusihlwa: I-yogurt eyi-1 enamantongomane aqoshiwe
Indlela enhle yokudla lokhu kudla ukubheka njalo emgqeni ngamunye wetafula elingenhla, ukudla ongakungeza ekudleni ngakunye kosuku.
Seluleka
UCatherine Hannan, MD
