10 Ukudla Okwakha Amathambo Aqinile

-Delile

• 1. Imifino emnyama, enamaqabunga
• 2. I-salmon
• 3. I-Tuna
• 4. I-Catfish
• 5. Ibhotela le-alimondi
• 6. Ushizi
• 7. I-yogurt
• 8. Amaqanda
• 9. Broccoli
• 10. Kuthiwani ngobisi?
• Izindlela eziningi zokwenza ngcono impilo yamathambo

Izakhamzimba zempilo yethambo

Izakhi zomzimba eziningi zibandakanyekile ekugcineni amathambo enempilo. I-calcium nevithamini D yizinto ezimbili ezibaluleke kakhulu.

I-calcium yiminerali ebalulekile emzimbeni wakho ukuze isebenze kahle futhi igcinwe emathanjeni akho. Umzimba wakho udinga uvithamini D ukumunca i-calcium. Ukungayitholi i-calcium eyanele ekudleni kwakho kungaholela emathanjeni abuthakathaka, aqhekekile ajwayele ukwephuka nezifo.

I-Vitamin K, i-vitamin C, i-magnesium, ne-phosphorus ezinye izakhamzimba ezibalulekile empilweni yethambo.

1. Imifino emnyama, enamaqabunga

Imifino emnyama, enamaqabunga, njenge-kale, i-arugula, i-watercress, nemifino ye-collard, mhlawumbe imithombo engcono kakhulu ye-nondairy calcium. Le mifino nayo iphakeme nge-magnesium, esiza ekugcineni ubuqotho bamathambo, kanye novithamini K, odingekayo ekuthambekeni kwamathambo.

Yize isipinashi sivame ukufakwa kuleli qembu, sine-oxalic acid, eyenza umzimba womuntu ungakwazi ukumunca i-calcium yawo.

2. I-salmon

Ilanga lingumthombo wethu oyinhloko kavithamini D. Kodwa-ke, ukudla izinhlanzi ezinamafutha njenge-salmon kungenye indlela enhle yokuthola uvithamini D.

NgokweNational Institutes of Health (NIH), i-ounce elilodwa le-salmon lizokunikeza amayunithi angama-447 aphesheya (i-IU) kavithamini D. Ukondliwa okuncane okunconywayo kukavithamini D kungu-400 IU nsuku zonke.

I-salmon ekheniwe ifaka phakathi amathambo athambile (adliwayo) enhlanzi, okusho ukuthi ilayishwe nge-calcium.

3. I-Tuna

I-tuna ingenye yezinhlanzi ezinamafutha ezilayishwe uvithamini D. onempilo futhi iqukethe inani eliphezulu lezinye izakhamzimba ezinenzuzo njenge-potassium, i-magnesium, ne-omega-3 fatty acids. Futhi ngoba ifika emathinini, kulula ukuyithola, kulula esikhwameni semali, futhi kulula ukuyengeza ekudleni kwakho.

4. I-Catfish

Ngenkathi sisezinhlanzini, awukwazi ukungahambi kahle nge-catfish. Mhlawumbe yizinhlobonhlobo zezinhlanzi ezingabizi kakhulu, futhi futhi ingenye yevithamini D ephezulu kakhulu, equkethe.

5. Ibhotela le-alimondi

Kuwo wonke amantongomane ezihlahla ongawathola esitolo, ama-alimondi anenani eliphakeme kakhulu le-calcium ngokukhonza ngakunye. Ungathola izinzuzo ezifanayo ze-calcium kwifomu lebhotela. Njengebhonasi, ibhotela le-almond alinayo i-cholesterol futhi liphansi kumafutha futhi liphakeme kunamaprotheni kunebhotela lamantongomane.

6. Ushizi

Kulula impela: Ushizi wenziwe ngobisi. Ubisi lunama-calcium amaningi. Ergo, ushizi une-calcium eningi.

Njengoba kunezinhlobonhlobo ongakhetha kuzo, i-mozzarella iphakeme kakhulu nge-calcium. Ukuze uthole inketho enempilo, zama ushizi owenziwe ngobisi olunamafutha.

7. I-yogurt

I-yogurt ingumkhiqizo wasendulo wokupheka, osukela emuva ku-2000 BC Ngenxa yenqubo yokulungiselela iyogathi, lokhu okuyisisekelo kokudla empeleni kuqukethe kakhulu Okuningi i-calcium kunobisi okwenziwe ngalo. I-ounce elilodwa le-yogurt elinamafutha aphansi linikeza amaphesenti angama-42 agcwele ezidingo zakho zansuku zonke ze-calcium, ngokusho kwe-NIH.

8. Amaqanda

Izindaba ezimnandi kubathandi basekuseni: Amaqanda aqukethe inani elihle likavithamini D futhi angathuthukisa impilo yethambo. U-Vitamin D utholakala kwizikhupha kuphela, ngakho-ke uma ujwayele ukudla ama-omelets amhlophe amaqanda, kuzofanele uthole i-vitamin D yakho kwenye indawo.

Enye into yokudla kwasekuseni, ijusi lewolintshi, ivame ukuqiniswa ngovithamini D futhi i-calcium.

9. Broccoli

Kuyo yonke imithombo ye-nondairy ye-calcium laphaya, i-broccoli ingeyesibili kuya kokumnyama, imifino enamaqabunga. Futhi i-broccoli ayigcini ngokuba nempilo emathanjeni - ingumthombo omuhle kakhulu kavithamini C, ifayibha, nezakhi zomzimba eziqukethe izakhiwo ezilwa nomdlavuza.

10. Kuthiwani ngobisi?

Ngakho-ke, kuthiwani ngobisi?

Inkomishi eyodwa yobisi inamaphesenti angama-30 we-calcium oyidingayo nsuku zonke, ngokusho kwe-NIH. Ngaphezu kwalokho, ubisi oluthengiswa ezitolo luvamise ukuqiniswa novithamini D, lukwenze kube yimpinda-mbumbulu uma kukhulunywa ngempilo yethambo.

Kodwa-ke, kuye kwaba nokuqagela okuthile ukuthi ubisi empeleni lungaqeda amathambo ezakhi zomzimba ezibalulekile. A kukhombisile ukuthi bekungekho ukuhlangana phakathi kokusetshenziswa kobisi phakathi neminyaka yobusha kanye nokwehla kwengozi yokuqhekeka kwe-hip kubantu abadala asebekhulile.

Kodwa-ke, ukuhlaziywa kwe-meta eyodwa kwe-2011 yezifundo zeqembu akubonisanga ukuhlangana phakathi kokudla ubisi nokuqhekeka kwe-hip kwabesifazane, kepha kushiwo imininingwane eminingi okudingeka yenziwe emadodeni.

Ucwaningo luxubekile futhi kudingeka kwenziwe ezinye izifundo ukuthola impendulo ebambekayo.

Izindlela eziningi zokwenza ngcono impilo yamathambo

Njengoba ukhula, umzimba wakho uzoqhubeka nokudinga i-calcium, uvithamini D, nezinye izakhamzimba ukugcina amathambo akho aqinile futhi aminyene. Ukuthola izakhamzimba ezanele ezisekela ekudleni kwakho mhlawumbe kuyinto ebaluleke kakhulu ongayenza ukuyigcina iqinile futhi iphilile.

Kepha akuyona ukuphela kwento ongayenza - noma okufanele uyenze. Bheka lawa macebiso ayi-10 wokukhulisa amandla amathambo, bese ufunda ngalezi zinganekwane ezi-7 ezijwayelekile zokukhumuzeka kwamathambo ukuze wazi kangcono ngempilo yethambo lakho.