Izakhi zomzimba ezibalulekile eziyi-6 nokuthi kungani umzimba wakho uzidinga

-Delile

• 1. Amaprotheni
• Imithombo enempilo
• 2. Amakhabohayidrethi
• Imithombo enempilo
• 3. Amafutha
• Imithombo enempilo
• 4. Amavithamini
• Imithombo enempilo
• 5. Amaminerali
• 6. Amanzi
• Imithombo enempilo
• Ukudla okudlela endlini

Izakhi zomzimba ezibalulekile

Izakhi zomzimba ezibalulekile ziyizinhlanganisela umzimba ongeke uzenze noma ongeke uzenze ngobuningi obanele. Ngokuya nge, lezi zakhi zomzimba kumele zivele ekudleni, futhi zibalulekile ekuvikeleni izifo, ekukhuleni nasempilweni enhle.

Ngenkathi kunezakhi eziningi zomsoco ezibalulekile, zingahlukaniswa ngezigaba ezimbili: ama-macronutrients kanye nama-micronutrients.

Ama-macronutrients adliwa ngobuningi futhi afaka amabhulokhi ayinhloko wokudla kwakho - amaprotheni, ama-carbohydrate, namafutha - okunikeza umzimba wakho amandla.

Amavithamini namaminerali ama-micronutrients, futhi amanani amancane ahamba ibanga elide. Kunamaqembu ayisithupha ayinhloko ama-micronutrients abalulekile nama-macronutrients.

1. Amaprotheni

Amaprotheni anomzuzu wawo, hhayi emphakathini wokuzivocavoca kuphela. Kepha yonke le hype inesizathu esizwakalayo. Amaprotheni abalulekile empilweni enhle.

Amaprotheni ahlinzeka ngamabhulokhi wokwakha umzimba, hhayi imisipha kuphela. Iseli ngalinye, kusuka ethanjeni kuye kwesikhumba kuya ezinweleni, liqukethe amaprotheni.

Amaphesenti ayi-16 amangazayo wesisindo somuntu ojwayelekile avela emaprotheni. Amaprotheni asetshenziselwa ikakhulukazi ukukhula, impilo, kanye nokugcinwa komzimba.

Onke ama-hormone akho, amasosha omzimba, nezinye izinto ezibalulekile akhiwa amaprotheni. Amaprotheni awasetshenziselwa ukondla umzimba ngaphandle uma kunesidingo.

Amaprotheni enziwe ngama-amino acid ahlukahlukene. Ngenkathi umzimba ungazakhela ama-amino acid uwodwa, maningi ama-amino acid abalulekile angavela ekudleni kuphela. Udinga ama-amino acid ahlukahlukene ukuze umzimba wakho usebenze kahle.

Izindaba ezinhle ukuthi awudingi ukudla wonke ama-amino acid ngasikhathi sinye. Umzimba wakho ungakha amaprotheni aphelele ekudleni okudlayo usuku lonke.

Imithombo enempilo

Ngenkathi inyama, inhlanzi, namaqanda kuyimithombo emihle yama-amino acid abalulekile, ungathola amaprotheni emithonjeni yezitshalo njengobhontshisi, isoya, amantongomane nokunye okusanhlamvu. Ngokuqondile ukuthi udinga amaprotheni angakanani nsuku zonke kuncike ezintweni ezahlukahlukene kufaka phakathi ukuthi ukhuthele kangakanani, neminyaka yakho yobudala.

Ngaphandle kokukhula kokuthandwa kokudla okunama-protein amaningi, akubanga khona izifundo ezanele ukufakazela ukuthi zinempilo noma zingathonya ukwehla kwesisindo, ngokusho kweMayo Clinic.

2. Amakhabohayidrethi

Ungavumeli i-craze ephansi ikukhohlise. Ama-carbohydrate ayadingeka emzimbeni onempilo. AmaCarbs aphehla umzimba wakho, ikakhulukazi uhlelo lwakho oluphakathi lwezinzwa nobuchopho, futhi avikele ezifweni, ngokusho kweMayo Clinic.

Ama-carbohydrate kufanele enze amaphesenti angama-45 kuye kwangama-65 wekhalori yakho yansuku zonke, ngokusho kwe-.

Imithombo enempilo

Ngaphambi kokuthola isinkwa esimhlophe noma i-pasta, khumbula ukuthi uhlobo lwe-carb oyidlayo lubalulekile. Amanye ama-carb anempilo kunamanye. Khetha okusanhlamvu okuphelele, ubhontshisi, nemifino nezithelo ezinothe ngemicu esikhundleni sezinhlamvu nemikhiqizo elungisiwe.

3. Amafutha

Amafutha athola i-rap embi, kepha ucwaningo lwakamuva lukhombisile ukuthi amafutha anempilo ayingxenye ebalulekile yokudla okunempilo.

Ngokusho kweHarvard Medical School, amafutha asekela imisebenzi eminingi yomzimba wakho njengokufakwa kwevithamini namaminerali, ukujiya kwegazi, ukwakha amaseli, nokunyakaza kwemisipha.

Yebo, amafutha anama-calories amaningi, kepha lawo makhalori awumthombo wamandla obalulekile emzimbeni wakho.

Okunconywayo ukuthi amaphesenti angama-20 kuye kwangama-35 wamakhalori akho ansuku zonke avela emafutheni, kepha okusikisela ukukugcina kungaphansi kwamaphesenti angama-30 wamakhalori akho.

Ukufaka amafutha enempilo ekudleni kwakho kungakusiza ukuthi ulinganisele ushukela wegazi, wehlise ubungozi besifo senhliziyo kanye nohlobo lwesifo sikashukela sohlobo lwe-2, futhi uthuthukise ukusebenza kwengqondo yakho. Futhi angama-anti-inflammatories anamandla, futhi anganciphisa ingozi yokuba nesifo samathambo, umdlavuza, nesifo i-Alzheimer's.

Imithombo enempilo

Amafutha adumile kakhulu angagcwalisiwe yi-omega-3 ne-omega-6 fatty acids. Amafutha angagcwalisiwe abalulekile emzimbeni wakho njengoba enikeza ama-fatty acid abalulekile umzimba wakho ongenakuwenza. Ungawathola la mafutha anempilo ngamantongomane, imbewu, inhlanzi, namafutha emifino (njenge-olive, ukwatapheya, nefilakisi). Uwoyela kakhukhunathi uhlinzeka ngamafutha asezitshalweni ngendlela yama-chain-triglycerides aphakathi nendawo anikeza izinzuzo zezempilo njengokusebenzisa ngokushesha izitho njengokulawulwa kukaphethiloli nokudla.

Gwema amafutha we-trans futhi ubeke umkhawulo ekudleni kwakho amafutha asuselwe asezilwaneni afana nebhotela, ushizi, inyama ebomvu, no-ayisikhilimu.

4. Amavithamini

Amavithamini abalulekile ekuvikeleni izifo nasekuhlaleni uphilile. Umzimba udinga lezi micronutrients ukuxhasa imisebenzi yawo. Kunamavithamini ayi-13 abalulekile okudingeka ukuthi umzimba usebenze kahle, kubandakanya amavithamini A, C, B₆, noD.

Uvithamini ngamunye udlala indima ebalulekile emzimbeni, futhi ukungawutholi ngokwanele kungadala izinkinga zempilo nezifo. Abantu abaningi baseMelika abatholi amavithamini amaningi abalulekile. Amavithamini abalulekile ekubukeni okunempilo, isikhumba namathambo.

Amavithamini angehlisa ingozi yomdlavuza wamaphaphu nowendlala yesinye, futhi angama-antioxidants anamandla. Amavithamini afana novithamini C akhulisa amasosha omzimba futhi asize umzimba uphole.

Imithombo enempilo

Uma udla ukudla okwahlukahlukene, okunomsoco ogcwele imifino nezithelo, futhi unendlela ejwayelekile futhi enempilo esebenza ngokugaya ukudla, cishe awudingi ukuthatha izithasiselo zamavithamini.

5. Amaminerali

Njengamavithamini, amaminerali asiza ukuxhasa umzimba. Zibalulekile emisebenzini eminingi yomzimba, kufaka phakathi ukwakha amathambo namazinyo aqinile, ukulawula umzimba wakho, nokuhlala unamanzi afanele. Amanye amaminerali avame kakhulu yi-calcium, i-iron ne-zinc.

Ngaphezu kokuqinisa amathambo, i-calcium isiza ngokudluliswa kwesiginali yezinzwa, ukugcina umfutho wegazi ophilile, nokuncipha kwemisipha nokuphumula. I-Iron isekela amangqamuzana akho abomvu egazi nokwakhiwa kwamahomoni, kuyilapho i-zinc ikhulisa amasosha akho omzimba nokuphulukiswa kwesilonda.

6. Amanzi

Ungahamba amasonto ngaphandle kokudla, kepha awukwazi ukuhlala ngaphezu kwezinsuku ezimbalwa ngaphandle kwamanzi. Amanzi abaluleke kakhulu kuzo zonke izinhlelo emzimbeni wakho. Futhi kuyinto esemqoka owenziwe ngayo. Cishe amaphesenti angama-62 esisindo somzimba wakho ngamanzi.

Amanzi athuthukisa ukusebenza kobuchopho bakho nemizwa yakho. Isebenza njengesixhumi sokushaqeka kanye negrisi emzimbeni. Kuyasiza nokukhipha ubuthi, ukuphatha izakhi kumaseli, ukufakela umzimba umzimba, nokuvikela ukuqunjelwa.

Ngisho nokuphelelwa ngamanzi emzimbeni okuncane kungakwenza uzizwe ukhathele futhi kuphazamise.

Imithombo enempilo

Awudingi ukufaka amanzi e-chug ukuze uhlale unamanzi. Izithelo nemifino nakho kungaba ngumthombo omuhle. Munch kwesinye isipinashi noma ikhabe ukuze uhlale unamanzi.

Indlela engcono kakhulu yokwazi ukuthi uphethwe kahle yini umbala nevolumu yomchamo wakho. Uma umchamo wakho ungavamile futhi uphuzi ngokukhanyayo noma ucishe ucace, udinga amanzi amaningi.

Ukudla okudlela endlini

Ukudla ukudla okwahlukahlukene okugcwele izithelo, imifino, amaprotheni anempilo namafutha, nezinhlamvu eziphelele kuyindlela engcono yokuthola okwanele kulezi zakhi eziyisithupha ezibalulekile kanye nesigaba esibalulekile sama-phytonutrients - amakhemikhali awusizo ezitshalweni ezimibalabala ezivimbela izifo. Lawa ma-micronutrients nama-macronutrients abalulekile emzimbeni wakho ukuze usebenze ngokujwayelekile futhi uhlale uphilile.