Ngingawasebenzisa Amavithamini Ekunciphiseni Isisindo?

-Delile

• Ukwehla kwesisindo akulula
• Izimangalo ezinkulu, ubufakazi obuncane
• Uvithamini B12
• Uvithamini D
• Omega-3 okunamafutha acid
• I-calcium
• Itiye eliluhlaza
• Ukudla okudlela endlini

Ukwehla kwesisindo akulula

Uma ukwehla kwesisindo kwakulula njengokuthatha isengezo, singavele sihlale kusofa bese sibuka iNetflix ngenkathi isengezo senza wonke umsebenzi.

Eqinisweni, ukunciphisa umzimba akulula kangako. Funda ukuthi ochwepheshe bathini ngamavithamini nokwehlisa isisindo.

Izimangalo ezinkulu, ubufakazi obuncane

Uma uskena amashalofu okwengeza esitolo sakho sendawo, ungabona ukwehla kwesisindo kukhishwe njengenzuzo yemikhiqizo eminingi. Isibonelo, abanye abantu bathi uvithamini B12, i-calcium, i-omega-3 fatty acids, nezithako zetiye eluhlaza kungakusiza wehlise isisindo.

Izinzuzo ezihlonziwe zisukela "ekuvuseleleni imetabolism yakho" kanye "nokushintsha inkinobho emzimbeni wakho" kuya "ekutshengiseni amaseli akho ukuthi ashise amanoni."

Kodwa-ke, ososayensi bathole ubufakazi obuncane bokuqinisa lezi zimangalo zokwehlisa isisindo.

Uvithamini B12

Noma ngabe uyithatha ngefomu lephilisi noma uthola umjovo onentengo, ungalindeli ukuthi isithasiselo sevithamini B12 sikhuphule umzimba wakho futhi sishise amanoni. Okwamanje abukho ubufakazi bokuthi izogqugquzela ukunciphisa umzimba.

Umzimba wakho udinga uvithamini B12 ukuxhasa ukusebenza kwezinzwa zakho namaseli egazi nokukhiqiza i-DNA. Ukuthola umthamo wakho wansuku zonke, iHhovisi Lezokudla (ODS) lincoma ukufaka ukudla okuqukethe i-vitamin B12 ekudleni kwakho.

Isibonelo, yidla okusanhlamvu okuhlanganisiwe okusanhlamvu okuphelele okudla kwasekuseni, isemishi lesaladi le-tuna lesidlo sasemini, ne-frittata yamaqanda esidlweni sakusihlwa. Isibindi senkomo kanye nama-clams nakho kuyimithombo ecebile ye-B12.

Ungadinga i-B12 eyengeziwe uma uphuza kakhulu, unomlando we-anemia, ungumuntu odla imifino kuphela, uke wahlinzwa i-bariatric, noma uma uthatha imishanguzo ethile efana neMetformin.

Uvithamini D

Umzimba wakho udinga uvithamini D ukumunca i-calcium nokugcina amathambo akho eqinile. Kodwa ochwepheshe abaqiniseki ukuthi kuzokusiza ukunciphisa umzimba.

Ucwaningo lwango-2014 olushicilelwe kwi-American Journal of Clinical Nutrition luthole ukuthi abesifazane abangemva kokuya esikhathini nabakhuluphele ngokweqile abathathe izithasiselo zikavithamini D futhi bazuza amazinga aphilile noma “agcwalisiwe” alesi sakhi anciphise isisindo kunabesifazane abangazange bafinyelele kula mazinga.

Kepha kudingeka olunye ucwaningo ukuhlola le miphumela futhi ufunde ukuthi izithasiselo zikavithamini D zingabathinta kanjani abanye abantu abakhuluphele ngokweqile.

Izinhlanzi ezinamafutha, njenge-herring, i-mackerel, ne-tuna, nazo ziletha isilinganiso esilinganiselwe sikavithamini D. Umzimba wakho ukhiqiza lapho ubeka isikhumba sakho elangeni.

Cabanga ngokuhambahamba njalo endaweni yangakini ukuze uthole ukukhanya kwelanga nokuzivocavoca. Kodwa khumbula, ukuchayeka kakhulu elangeni kungakhuphula ingozi yokushiswa yilanga nomdlavuza wesikhumba. Nciphisa isikhathi sakho elangeni, futhi uqiniseke ukuthi ugcoba i-sunscreen ngaphambi kokuphuma ngaphandle.

Omega-3 okunamafutha acid

Olunye ucwaningo lukhombisa ukuthi i-omega-3 fatty acids isekela ukwehla kwesisindo - kepha kusheshe kakhulu ukuthola iziphetho.

Noma kunjalo, ama-omega-3 fatty acids ayengeza kakhulu ekudleni kwakho. Ngokusho kwe-American Heart Association, zingavikela inhliziyo yakho nemithambo yegazi ekulimaleni nasezifweni. I-Salmon, i-mackerel, i-herring, i-lake trout, ama-sardine, ne-tuna yimithombo ecebile yalesi sakhi.

Cabanga ukudla lezi zinhlanzi izikhathi ezimbalwa ngesonto njengengxenye yohlelo lwakho lokudla okunempilo. Zama ukugcoba, ukugcoba noma ukubhaka, kunokuba uwathose.

I-calcium

Ngabe ama-calcium supplements azokusiza ukuthi wehlise isisindo? Ubufakazi obuningi bukhomba cha. Abanye abasekeli bathi i-calcium yandisa ukonakala kwamafutha kumaseli akho. Abanye basikisela ukuthi kungaphazamisa amandla omzimba wakho wokumunca amanoni ekudleni okudlayo.

Kepha ngokusho kwe-ODS, izilingo eziningi zomtholampilo azitholanga ukuxhumana phakathi kokusetshenziswa kwe-calcium nokwehlisa isisindo.

Umzimba wakho uyayidinga i-calcium ukuxhasa impilo yamathambo akho, imisipha, izinzwa nemithambo yegazi.

Ukuhlangabezana nethagethi yansuku zonke enconyelwe i-ODS, yidla ukudla okunothe nge-calcium okufana nemikhiqizo yobisi enamafutha amancane, imifino enamaqabunga amnyama, ne-tofu. Lokhu kudla kunamafutha amancane kepha kunezakhamzimba eziningi, okwenza kube wengeze okuhlakaniphile isu lakho lokwehlisa isisindo.

Itiye eliluhlaza

Njengokulingwa okungenzeka kube ukusonga ngencwadi enhle nenkomishi yetiye eliluhlaza - noma izithasiselo zetiye eluhlaza - ukuhamba ngesivinini noma ukugibela ibhayisikili kuzokwenza okuningi ukuncibilikisa amafutha phakathi kwakho.

Itiye elihlaza liqukethe ama-antioxidants angasiza ukuvikela inhliziyo yakho. Kepha ngokusho okushicilelwe kwiCochrane Database of Systematic Reviews, amandla okwehlisa isisindo okwengeza izithako zetiye eluhlaza kubukeka ngathi mancane futhi angasho lutho ngezibalo.

Ukudla okudlela endlini

Ukukhipha imali ngamavithamini noma ezinye izithasiselo ezithi zisiza ekunciphiseni isisindo kuvame ukwehlisa ubukhulu besikhwama sakho semali hhayi okhalweni lwakho.

Esikhundleni sokuthenga le mikhiqizo, cabanga ngokutshala imali ebulungwini bokuzivocavoca, isethi entsha yamabhuzu okuhamba izintaba, noma isethi yamathuluzi engadi. Ingadi ingukuzivocavoca okuhle. Ungashisa amakhalori ngenkathi utshala, ukhula, futhi unisela isiza esigcwele imifino ecebile enomsoco.

Lapho isikhathi sokudla sifika, phaka isivuno sakho sasekhaya eceleni kwemithombo yamaprotheni emincane nezinhlamvu ezigcwele. Ukuvivinya umzimba ngokwengeziwe nokudla ukudla okunama-kilojoule amancane kodwa okunomsoco kuyizindlela ezinhle zokufeza izinhloso zakho zokwehlisa isisindo.