Kuyini ukwengeza kwe-

-Delile

• Iyini i-supplementation yensimbi?
• Yini i-vitamin A supplementation?

Ukwengezwa kusebenza ukuhlinzeka umzimba ngezakhi zezitshalo, amabhaktheriya alusizo, imicu, ukulandelela izakhi, amaminerali kanye / noma amavithamini ukulinganisela umzimba, okuthi ngenxa yendlela yesimanje yokuphila lapho kunengcindezi enkulu nokungcola kunzima ukukuqinisekisa noma ilahlekile ngenxa yenkinga yezempilo.

Izithasiselo zokudla zigxile ezintweni ezinomsoco ezihloselwe ukwelekelela ekudleni okujwayelekile, kepha kufanele uqaphele futhi uqaphele lapho ukhetha ukudla okufanele. ukwengeza okuhle, ngoba yize kwesinye isikhathi izengezo zingenakho ukuphikisana, kungenzeka zingakhonjiswa ezimweni ezithile futhi, yize zingokwemvelo, kunamanani kanye nezikhathi ezinconyelwe ukungena kwazo.

THE ukwengezwa kokudla ingasetshenziselwa izinhloso eziningana, ezinye izibonelo zingaba:

• Ukwengeza kwe-hypertrophy - kuyisengezo lapho kusetshenziswa khona amaprotheni, ama-amino acid athile, izakhi zokulandela umkhondo kanye namaminerali ukusiza ukukhulisa imisipha futhi kwenziwa ukusiza abakhi bomzimba ikakhulukazi.
• Ukwengezwa kwabesifazane - kuyisengezo esithile sezinkinga ezingase zivele kubantu besifazane, njengokungezwani kwangaphambi kokuya esikhathini noma ngezigaba ezithile zempilo yowesifazane, njengokukhulelwa, ukuncelisa noma ukunqamuka kokuya esikhathini. Izakhi zomzimba nezinto ezisetshenzisiwe kungaba amaminerali, amavithamini noma izakhi zokulandela ngomkhondo.
• Ukuxhaswa Kwezemidlalo - lokhu kwengezelelwa kucace bha futhi kuyahluka ngokuya ngemidlalo eyenziwa, edinga ukuqashwa ngakunye. Amavithamini, amaminerali noma ezinye izinto ezibalulekile zingasetshenziswa ukuqinisekisa ukondleka komzimba.

Izeluleko zobungcweti kanye nokulandelwa kwamukelekile njalo lapho ukhetha izengezo zokudla ukufeza imiphumela oyifunayo, ngaphandle kwalokho ugcina ngokuchitha isikhathi, ukulindela nemali ngaphandle kokuthola imiphumela.

Iyini i-supplementation yensimbi?

I-iron supplementation isetshenziselwa ukulwa ne-anemia ngenxa yokushoda kwe-iron futhi ingasetshenziswa:

• Ukuxhaswa kwensimbi ebuntwaneni - ngoba i-anemia ijwayelekile ezinganeni ngoba yize i-iron ikhona ekudleni okuningi, ukudla okuningi ekudleni kunensimbi ephansi yokutholakala kwe-bioavailability, njengokusanhlamvu nemidumba.
• Ukuxhaswa kwensimbi kwabesifazane abancelisayo - ngoba uma ingane ishoda ngensimbi, ingaba nobunzima ekukhuleni kwengqondo, iphethini yokulala nenkumbulo okuholela, ekugcineni, ekusebenzeni kwesikole esiphansi kanye nobunzima bokufunda.
• Ukwengeza i-iron kwabesifazane abakhulelwe - kungadingeka ngoba ukuntuleka kwensimbi kulesi sigaba sempilo kungakhuphula amathuba okufa kukamama nengane, kanye nengozi yezifo ezithathelwanayo, ukuvuthwa ngaphambi kwesikhathi, isisindo sokuzalwa esiphansi, ngaphezu kokuyekethisa ukukhula kwenhliziyo emaphakathi uhlelo.

I-iron supplementation ingahambisana ne-vitamin C supplementation ngoba le vithamini yandisa ukumuncwa komzimba yensimbi.

Yini i-vitamin A supplementation?

Ukwengezwa kuka-Vitamin A kusebenza ukuthuthukisa uhlelo olubonakalayo, kusize ekukhuleni nasekuqiniseni amasosha omzimba, kunciphise ukuqina kwezifo, kanye nokusiza ekululameni ngokushesha kuhudo.

O Uhlelo lokwengeza i-vitamin A wuhlelo loMnyango Wezempilo oluhlose ukunciphisa nokuqeda ukuntuleka kokudla okunomsoco ku-vitamin A ezinganeni ezineminyaka eyisithupha kuya kwengamashumi amahlanu nesishiyagalolunye ubudala nabesifazane ngemuva kokubeletha abahlala ezifundeni ezinobungozi eziseBrazil ezisenyakatho-mpumalanga, eVale do Jequitinhonha UMinas Gerais noVale do Ribeira, eSão Paulo.

Izixhumanisi eziwusizo:

• Ukudla okunothe ngensimbi
• Ukudla okunothe uvithamini A
• Ingabe amaprotheni amaningi ngokweqile?