Ungakugwema kanjani ukushoda kwezakhamzimba ekudleni kwemifino

-Delile

• I-calcium
• Insimbi
• Omega 3
• B12 amavithamini
• Uvithamini D
• Okungafanele kudliwe ngumuntu odla imifino kuphela
• Izinkinga zokudla zemifino ezivamile

Ukugwema noma yiluphi uhlobo lokungondleki uma uthatha ukudla okungadliwayo, kufanele ukwandise izinhlobo ezahlukahlukene zokudla okudliwayo futhi usebenzise amasu afana nokudla imifino ecebile ngensimbi kanye nokudla okuyimithombo kavithamini C, njenge-orange, njengoba le vithamini yandisa ukumunca yensimbi emzimbeni.

Ngokuvamile, abadla imifino kufanele bazi ukusetshenziswa kwe-calcium, i-iron, i-omega-3, i-vitamin B12 ne-vitamin D, njengoba kuyizakhamzimba ezikhona ikakhulukazi ekudleni okuvela ezilwaneni. Ngaphezu kwalokho, ukudla kungabuye kwengezwe ngokusetshenziswa kweMvubelo Yezokudla, enothe ngamaprotheni, imicu, amavithamini B namaminerali.

Nazi izakhi zomzimba eziyinhloko okufanele uziqaphele ekudleni nokuthi ungazitholaphi ekudleni komsuka wezitshalo:

I-calcium

I-calcium itholakala obisini lwenkomo kanye nakokuphuma kwayo, kanye nasobisini lwemifino, njengo-soy nama-alimondi, ahlanganiswe ne-calcium, futhi kuyadingeka ukuhlola lolu lwazi kwilebula.

Ngaphezu kwalokho, lesi sakhi somzimba sikhona kwimifino eluhlaza njenge-kale, i-broccoli ne-okra, izithelo ezomisiwe, amantongomane, ama-walnuts, ama-alimondi, ama-hazelnut, ubhontshisi, amantongomane, ubhontshisi, i-tofu, uphizi nama-lentils.

Insimbi

Ukuhlangabezana nezidingo zensimbi, ukudla kwabantu abadla imifino kufanele kube nokunotha ngemifino eluhlaza emnyama, njenge-kale, izithelo ezomisiwe, imbewu enjengethanga nesesame, udali, izinkukhu, ubhontshisi wesoya kanye ne-tofu.

Ngaphezu kwalokho, kubalulekile ukudla ukudla okunothe ku-vitamin C, okufana newolintshi, uphayinaphu kanye ne-acerola, esidlweni esifanayo esiqukethe ukudla okune-ayina, ngoba lokhu kwandisa ukumuncwa kwensimbi emathunjini. Bona amathiphu amaningi ngokuthi yini umuntu ongayidli imifino okufanele ayidle ukuvimbela i-anemia.

Omega 3

Ekudleni kwemvelaphi yezitshalo, umthombo oyinhloko we-omega-3 ngoyela wefilakisi, futhi kufanele udle isipuni 1 sawoyela ngosuku ezinganeni nakubantu abadala, amathisipuni ama-2 abesifazane abakhulelwe nabancelisayo.

Ngaphezu kwalokho, lesi sakhi somzimba singatholakala futhi ezimbewini ze-chia nezithelo zika-oyela, njengamantongomane namabhida.

B12 amavithamini

Le vithamini itholakala ikakhulukazi ekudleni kwezilwane, njengezinhlanzi, isibindi nenhliziyo, futhi kuyadingeka kubantu abadla imifino ukuthi bathathe izengezo zikavithamini B12 ukuhlangabezana nezidingo zabo.

Uvithamini D

Imithombo eyinhloko yale vithamini ekudleni izinhlanzi namaqanda, kepha uvithamini D omningi odingwa ngumzimba ukhiqizwa ngokuvezwa yilanga esikhumbeni.

Ngakho-ke, ukuze ube nokukhiqiza okuhle, kufanele ube selangeni imizuzu eyi-15 kuya ehoreni elilodwa ngosuku, ngaphandle kokusebenzisa i-sunscreen. Bheka ukuthi ungashisa kanjani ilanga ngempumelelo ukukhiqiza uVithamini D.

Okungafanele kudliwe ngumuntu odla imifino kuphela

Izinkinga zokudla zemifino ezivamile

Ngaphezu kokunaka ezinye izakhamzimba, kubalulekile futhi ukwazi ukusetshenziswa ngokweqile kwama-carbohydrate ekudleni kwemifino, njengoba icebile ngofulawa, amazambane, ipasta, okusanhlamvu okufana nelayisi ne-quinoa, imbewu nezinhlamvu ezifana ubhontshisi nobhontshisi.

Ama-carbohydrate amaningi namaswidi ekudleni nasekudleni okusetshenzisiwe kungaholela ekukhuleni kwesisindo nasezinkinga ezinjengesifo sikashukela namafutha wesibindi.

Ngaphezu kwalokho, kubalulekile futhi ukugqamisa isidingo sokudla okungenani amalitha ama-2 amanzi ngosuku, njengoba ukudla kwezitshalo kunothe nge-fiber, okungadala ukuqunjelwa nobuhlungu besisu lapho ukusetshenziswa kwamanzi kunganele.

Ukuze ufunde kabanzi ngale ndlela yokuphila, bona futhi:

• Ukudla okuphezulu kwamaprotheni kwabadla inyama
• Izinzuzo nobubi bokuba imifino kuphela