Izithako zokudla eziyi-6 zokunqamuka kokuya esikhathini

-Delile

• 1. Uvithamini E
• 2. I-calcium
• 3. Uvithamini D
• 4. Ama-polyphenols
• 5. Ama-Phytoestrogens
• 6.Omega 3

Amanye amavithamini, amaminerali kanye nemithi yamakhambi, njenge-calcium, i-omega 3 namavithamini D no-E, kungasiza ekuvikeleni izifo ezinobungozi obonyuka ngokunqamuka kokuya esikhathini, njenge-osteoporosis nesifo sikashukela, isibonelo, kanye nokunciphisa izimpawu zesici salesi sigaba, njengokukhanya okushisayo, ukoma kwesitho sangasese sowesifazane nokuqongelela kwamafutha esiswini.

Lezi zinto zingatholakala ngokudla noma nge-supplementation, okufanele kwenziwe kuphela ngemuva kwesincomo sikadokotela noma isazi sokudla. Amavithamini namaminerali abonakala efaneleke kakhulu ekwehliseni izimpawu zokuya esikhathini yile:

1. Uvithamini E

I-Vitamin E, ngenxa yezakhi zayo zokulwa ne-antioxidant kanye ne-anti-inflammatory, isiza ukunciphisa ukucindezeleka emzimbeni, ukuzuza kwesisindo futhi ibuye ibe nomthelela ekuvikeleni ukudangala. Ngaphezu kwalokho, ithuthukisa impilo nokubukeka kwesikhumba futhi isize ukuvimbela ukuguga ngaphambi kwesikhathi.

Bona ukuthi yikuphi ukudla okunothe ku-vitamin E.

2. I-calcium

I-calcium isiza ukunciphisa ubungozi bokukhumuzeka kwamathambo, ikakhulukazi kwabesifazane abangakhethanga noma abangakwazi ukwelashwa ngokushintshwa kwama-hormone.

Izithako ze-calcium kufanele zithathwe ngokudla, ngoba ukutholakala kwamanye amavithamini namaminerali kusiza ukukhulisa ukumuncwa kwawo. Yazi ukuthi abesifazane besikhathi sokuya esikhathini badinga ukuthatha izithako ze-calcium.

3. Uvithamini D

Uvithamini D usiza ukumunca i-calcium, kuqinisekiswe ukuba ngcono kwempilo yamathambo, ukuvimbela ukukhumuzeka kwamathambo nokuvimbela ukuvela kwamathambo. Bona ukuthi uzothatha nini izengezo zikavithamini D nokuthi yiliphi inani elinconywayo.

Ngaphezu kwevithamini D, i-magnesium iyiminerali ebuye ibe nomthelela ekumunweni kwe-calcium.

4. Ama-polyphenols

Ama-polyphenols yizinto zokulwa ne-antioxidant kanye ne-anti-inflammatory, ezisiza ukuvimbela ukukhula kwezifo zenhliziyo nesifo sikashukela nokuvikela ukuguga ngaphambi kwesikhathi, yingakho ukubaluleka kokufakwa kwazo ekudleni nasekwandisweni kwalesi sigaba sempilo.

5. Ama-Phytoestrogens

Ama-phytoestrogens akhonjisiwe, ezifundweni eziningana, ukukhulula iningi lezimpawu zokunqamuka kokuya esikhathini, ngoba lezi zinto ziyakwazi ukulingisa imiphumela yama-estrogens emzimbeni wowesifazane.

Lawa ma-phytoestrogens angatholakala ekudleni okufana nemikhiqizo yesoya nesoya, i-tofu, i-flaxseed, imbewu yesame nobhontshisi, noma kuma-supplements aqukethe ama-soy isoflavones.

6.Omega 3

I-Omega 3, ngaphezu kokufaka isandla ekuvikeleni isifo senhliziyo nemithambo yegazi, isiza futhi ekuvikeleni umdlavuza webele nokudangala, ingozi yakhona eyanda ngesikhathi sokuya esikhathini.

Ukudla okunokudla okunothile kulawa mavithamini, amaminerali kanye nemithi yamakhambi kuyisu elihle kakhulu lokugcina impilo ekunqamukeni kokuya esikhathini. Ukwengezwa ngalezi zinto kunganikeza usizo olwengeziwe, noma kunjalo, kubalulekile ukubonana nodokotela wezifo zabesifazane ngaphambi kokwenza lesi sinqumo, ukuze unikeze amavithamini namaminerali afanele esimweni ngasinye, kanye namanani adingekayo.

Bona ukuthi ungazizwa kanjani ungcono ekunqamukeni kokuya esikhathini ngamasu okuzenzela nawemvelo kule vidiyo elandelayo: