Ungawakhipha Kanjani Imisoco Eningi Ekudleni Kwakho

-Delile

• Thatha Amafutha Ngamavithamini Ancibilika
• Ukubhangqa Ukudla Okuba Ngcono Ndawonye
• Cabanga Ngendlela Yakho Yokupheka
• Kugcine Kulula
• Buyekeza kwe-

Uyazi ukufinyelela kwesipinashi ngaphezu koshukela, kepha bewazi ukuthi kanjani pheka ukuthi isipinashi sithinta ukuthi zingaki izakhamzimba ezimunca umzimba wakho? Uyemukelwa emhlabeni oyinkimbinkimbi kakhulu we-bioavailability, okuyindlela nje ewubukhazikhazi yokukhuluma ngenani lemisoco umzimba oyithathayo lapho ulungisa futhi udla ukudla okuthile, kusho uTracy Lesht, RD Nakhu okudingeka ukwenze ukuze uqiniseke. uthola inani eliphakeme lezinzuzo zokukhulisa ezempilo kukho konke ukulunywa okukodwa.

Thatha Amafutha Ngamavithamini Ancibilika

Amavithamini ancibilikiswa ngamafutha, njengamavithamini A, D, E, no-K, enza ngqo lokho ezwakala kunje: Ayancibilika emafutheni. Ngakho-ke ukuwadla ngesithako esinamafutha ngokwemvelo kungasiza umzimba ukuthi umunce amavithamini kalula, kusho u-Adrienne Youdim, MD, isazi sokudla odokotela esizinze eCalifornia. Uma ufaka isaladi lakho lesipinashi ngamafutha omnqumo, noma engeza izingcezu ezimbalwa ze-avocado ku-omelet yakho, amaphuzu ebhonasi wakho: Usuvele uwubethela.

Sesikushilo lokho, udinga ukubheka ukuthi wathatha angakanani la mavithamini. Ngokungafani namavithamini ancibilikayo emanzini (isibonelo, B12, C, biotin, ne-folic acid) aphuma ngomchamo noma nini uma kuningi kakhulu emzimbeni wakho. system, uma ufaka uvithamini oncibilika kakhulu emzimbeni wakho umzimba wakho uzogcina leyo mali eyengeziwe njengamafutha ezicutshini zakho zesibindi. Uma lokho kwenzeka kaningi, kungaholela esimweni esingapheli, esinobuthi, futhi esingase sibe yingozi empilweni eyaziwa ngokuthi i-hypervitaminosis. Kuyivelakancane ukuthi lokho kwenzeke ngempela, futhi uma kwenzeka ngokuvamile kuvame ukuthatha isithasiselo sokudla samavithamini (kunokudla amavithamini ngokudla), kodwa can kwenzeke.

Ukuze uthole leyo ndawo emnandi phakathi kokwanele kodwa hhayi kakhulu, u-Lesht uthi kungcono kakhulu ukuphokophela isabelo sosuku esinconyiwe (i-RDA) -ibekwe kulelo zinga ukuze umzimba wakho uvune inani eliphakeme lezinzuzo-ngaphandle kokudlula izinga eliphezulu lokudla ( UL). Futhi noma yini oyenzayo, musa ukweqa amavithamini ancibilikiswa ngamafutha uvuna lawo ancibilikiswa ngamanzi kuphela. Wonke amavithamini adlala indima ebalulekile ekugcineni impilo yakho yonke, kusho u-Youdim, ngakho-ke awukwazi ukushintshana ngempela.

Ukubhangqa Ukudla Okuba Ngcono Ndawonye

Kuyiqiniso: Okunye ukudla okubhanqiwe kungcono kunezinye (uh, sawubona, PB&J), futhi lokho kuyiqiniso uma kukhulunywa ngenani lemisoco umzimba elimunca. Thatha imifino namafutha, isibonelo. Ucwaningo olushicilelwe ku I-American Journal of Clinical Nutrition ithole ukuthi abantu bamunca ama-carotenoid amaningi atholakala kusaladi eligcwele isipinashi, ulethisi, utamatisi, kanye noqathe lapho kufakwa ukugqokwa okunamafutha agcwele kunaleyo ephansi noma engewona amafutha. Ufuna umzimba wakho uqoqe ama-carotenoid afana ne-beta-carotene, i-lycopene, i-lutein, ne-zeaxanthin ngoba asiza ukuvikela umzimba ezifweni. Futhi, amanye ama-carotenoids afana ne-lycopene-athola inzuzo ephindwe kabili ngokubhangqwa namafutha ngoba ancibilikile amafutha. Ubufakazi: Isifundo esivela e-Ohio State University sathola ukuthi abantu bamunce ama-lycopene amahlandla angama-4.4 lapho i-salsa esekwe kutamatisi ifaka nama-avokhado.

Enye i-all star combo, ikakhulukazi uma ungumuntu othanda imifino: Ukubhanqa imithombo yensimbi okungeyona eyesilwane, njenge-tofu, novithamini C. I-ayoni evela ezilwaneni yaziwa ngokuthi i-heme iron, futhi itholakala kalula ukuze umzimba wakho uyimunce kune insimbi engeyona i-heme. Kepha uvithamini C ungakhuphula ukumuncwa kwensimbi engeyona i-heme, kusho uLesht. Ngakho-ke zama isaladi lesipinashi esine-tofu nge-broccoli, upelepele obomvu, izingcezu ze-orange, noma ama-strawberry, uphakamisa.

Cabanga Ngendlela Yakho Yokupheka

Ukupheka kungathinta nenani lemisoco etholwa umzimba wakho. Ngokuvamile, ukupheka kuthuthukisa i-bioavailability yokudla, kusho u-Youdim, kodwa lowo akuwona umthetho oqinile futhi osheshayo. Amavithamini ancibilika emanzini, ngokwesibonelo, athinteka ikakhulukazi ekushiseni nasemanzini, ngokusho kocwaningo olushicilelwe ku- Ijenali yaseYurophu Yezempilo Emtholampilo. "Balahlekelwa izakhamzimba eziningi ngesikhathi sokupheka njengokushisa ngoba izakhamzimba zivuzela emanzini," kusho uLesht.

Esikhundleni sokuthela lawo manzi kusinki, zama ukuwasebenzisa futhi ngesobho, isitshulu, noma amasoso, usho kanjalo. Noma shisa imifino yakho esikhundleni sokuyibilisa. Uma kufanele usebenzise ukushisa namanzi, uLesht uthi kungcono ukuthi "uhlose ukunciphisa isikhathi sokupheka futhi usebenzise amanzi amancane ngokushisa okuphansi ukumunca inani eliphezulu lezakhamzimba." Futhi ngemifino evame ukudinga isikhathi eside sokupheka, kukhona ukugenca okusheshayo: Sika izingcezu ezincane ngaphambi kokuphonsa emanzini. Izingcezu ezincane = ukupheka okusheshayo.

O, futhi ungesabi ukusebenzisa leyo microwave-ayisusi izakhi zokudla. Eqinisweni, ucwaningo olushicilelwe ku Ijenali Yesayensi Yokudla kutholakale ukuthi i-broccoli ebilayo futhi eshunqayo isika amazinga ayo ka-vitamin C ngamaphesenti angama-34 nama-22 ngokulandelana, ngenkathi i-microwaved broccoli ilenga kumaphesenti angama-90 emali yokuqala.

Ngakolunye uhlangothi, okunye ukudla kuyazuza ekushiseni okuncane ngoba kungasiza ukudiliza izindonga zamangqamuzana, kube lula ngomzimba ukumunca imisoco. Ngokuqinisekile, utamatisi ocebile nge-lycopene unenzuzo ku-avocado salsa, kodwa unomsoco nakakhulu uma upheka: Ucwaningo olushicilelwe ku Ijenali YaseBrithani Yezokudla ithole ukuthi ababambiqhaza bocwaningo bamunce ama-lycopene angaphezu kwamaphesenti angama-55 lapho utamatisi usosi upheka imizuzu engama-40 eyengeziwe.

Kugcine Kulula

Uma uzizwa ukhungathekiswa ukungena nokuphuma kokutholakala kwe-bioavailability, uLesht uthi kungcono ukumane ugxile ekudleni ukudla okunomsoco ohlanganisa yonke imibala yothingo. "Akufanele ulengiswe kakhulu ekutholakaleni kokutholakala nokupheka kokudla ngoba, ekugcineni kosuku, ukudla kwakho kudinga ukunambitheka kuwe," esho. "Kubaluleke kakhulu ukudla izithelo nemifino ephekwe futhi yalungiswa ngendlela ozijabulela ngayo kunokukhathazeka ngokweqile ngokutholakala kwazo nokulahleka kwezakhi ngenxa yokupheka. Ohlelweni olukhulu lwezinto, ukudla imifino futhi kumunca amaphesenti angama-50 kuphela izakhamzimba zayo zisengcono kunokungayidli nhlobo imifino. "

Buyekeza kwe-