Ezweni lanamuhla elisheshayo nelifunayo, ukulondoloza impilo engcono kungaba inselele. Izindlela zokuphila ezimatasa ngokuvamile zisishiya sikhathele, sicindezelekile futhi sintula imisoco ebalulekile. Yilapho izithasiselo zingena khona. Lezi zithuthukisi zezempilo ezilula zinikeza ukwesekwa okwengeziwe ukuze imizimba yethu ichume. Ngokuhlanganisa izithasiselo ohlelweni lwakho lwansuku zonke, ungaqinisekisa ukuthi umzimba wakho uthola ukwesekwa okwengeziwe okunomsoco okudingayo ukuze uchume.
Kalula nje, izithasiselo ziyizinhlobo ezigxilisiwe zezakhi, njengamavithamini, amaminerali, amakhambi, noma ezinye izinto, ezithathwa ngomlomo ukuze zengezele ekudleni okuvamile. Ziza ngezindlela eziningi, okuhlanganisa amaphilisi, amaphilisi, izimpushana, noketshezi. Inhloso yezithako ukuhlinzeka ngemisoco ebalulekile okungenzeka ishoda ekudleni noma ukuthuthukisa izici ezithile zempilo.
Kunezinhlobo eziningi zezithasiselo emakethe, ngasinye sinokusetshenziswa okuhlukile. Isibonelo, ama-multivitamin ayizithako ezithandwayo eziklanyelwe ukuhlinzeka ngezinhlobonhlobo zamavithamini namaminerali abalulekile. Lezi zinzuzo ikakhulukazi kulabo abanobunzima bokufeza izidingo zabo zokudla okunomsoco ngokudla kuphela.
Kodwa-ke, kubalulekile ukuqaphela ukuthi nakuba izithasiselo zingadlala indima ebalulekile ekusekeleni impilo, aziyona indawo yokudla okulinganiselayo. Kuhlale kubalulekile ukubeka phambili ukudla okunomsoco okuhlanganisa izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, amaprotheni angenalutho, namafutha anempilo.
Lapho unquma ukufaka izithasiselo ohlelweni lwakho lwansuku zonke, kubalulekile ukuthintana nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe. Bangakuqondisa ekunqumeni ukuthi yiziphi izithasiselo ezifanele izidingo zakho ezithile futhi baqinisekise ukuthi uthatha umthamo ophephile futhi osebenzayo.
Izithako zokudla zihlanganisa isigaba esibanzi semikhiqizo eklanyelwe ukwengezelela imisoco esiyithola ekudleni kwethu okuvamile. Afika ngezindlela eziningi, okuhlanganisa amavithamini, amaminerali, amakhambi, ama-amino acid nama-enzyme. Nakuba ukudla ukudla okulinganiselayo ngokuvamile kuyindlela engcono kakhulu yokuthola imisoco ebalulekile, abanye abantu bangase babe nezidingo ezithile zokudla noma babhekane nezinselele ekuhlangabezaneni nezidingo zokudla okunomsoco ngokudla kuphela.
Obani abangazuza ngezithasiselo?
●Ukuntuleka kokudla okunomsoco: Abantu abanokushoda okuthile komsoco (okufana nensimbi, uvithamini D, uvithamini B12, noma i-calcium) bangase badinge ukwengezwa. Lokhu kusilela kungase kubangelwe izici ezifana nemikhawulo yokudla, izimo zezokwelapha, noma ukusetshenziswa kwemithi yesikhathi eside.
●Ukudla Okukhethekile: Abadla imifino, abadla imifino, kanye nabantu abangezwani nokudla noma abangezwani nakho bangase babe nobunzima bokuthola zonke izakhamzimba ezidingekayo ngokudla kuphela. Kulokhu, izithako ezihlosiwe zingasiza ukuvala izikhala zokudla okunomsoco.
●Izigaba ezithile zempilo: Izigaba ezithile zempilo, njengokukhulelwa, ukuncelisa, noma ubudala, zingase zidinge izithasiselo ezengeziwe ukuze zisekele izinguquko ezidingekayo zokudla okunomsoco. Amavithamini ngaphambi kokubeletha, ama-omega-3 fatty acids, kanye nezithako ze-calcium kuvame ukutuswa phakathi nangemuva kokukhulelwa.
●Abasubathi nabantu abakhuthele: Abantu abenza umsebenzi onzima womzimba bangase bazuze ezithasiselweni ezithile zokuthuthukisa ukusebenza, ukukhuthaza ukululama kwemisipha, noma ukusekela impilo ehlangene.
●Indlela yokuphila engenampilo kanye nezinkinga zokuzibamba: Abantu abaphuza kakhulu noma ababhemayo, kanye nabantu abane-malabsorption noma izinkinga zamathumbu.
Ukufaka ukudla okunothe nge-niacin ekudleni kwethu kuyindlela engcono kakhulu yokuhlangabezana nezidingo zethu zansuku zonke ngokwemvelo. Ukudla okuphezulu ku-niacin kufaka:
●Amantongomane nembewu:Eminye yemithombo engcono kakhulu ihlanganisa amantongomane, imbewu kabhekilanga, ama-alimondi kanye nembewu yefilakisi. Akuhlinzeki nje kuphela umthamo onempilo we-niacin, kodwa futhi nezinye izakhi ezibalulekile, amafutha anempilo, kanye ne-fiber.
●Inyama yenkukhu nenyama engenamafutha:Inkukhu, i-turkey, nenyama yenkomo engenamafutha (njenge-sirloin noma i-tenderloin) iqukethe inani eliphezulu lale vithamini ebalulekile. Akukhona nje ukuthi zicebile nge-niacin, futhi zinikeza amaprotheni ekhwalithi ephezulu, i-iron, nezinye izakhi ezibalulekile.
●Inhlanzi nokudla kwasolwandle:Ikakhulukazi i-tuna, i-saumon, i-sardine kanye nezimfanzi azigcini nje ngokumnandi ku-taste buds, kodwa futhi zicebile ku-niacin.
●Okusanhlamvu okuphelele: Izinhlamvu eziphelele ezifana nerayisi elinsundu, i-quinoa, i-oats, nebhali azigcini nje ngokucebile nge-fibre yokudla, kodwa futhi ziyimithombo emihle kakhulu ye-niacin. Banikeza amandla aqhubekayo, ukusiza ukugaya, nokusiza ukulawula amazinga kashukela egazini.
●Ubhontshisi kanye nemifino:okuhlanganisa udali, uphizi, ubhontshisi wezinso nobhontshisi omnyama, okunothe nge-niacin, i-fiber kanye namaminerali ahlukahlukene. Zinezinzuzo eziningi zezempilo, okuhlanganisa ukuthuthukisa impilo yokugaya ukudla, ukuzinzisa amazinga kashukela egazini kanye nokusekela impilo yenhliziyo.
●Imikhiqizo yobisi:imikhiqizo yobisi efana nobisi, iyogathi, noshizi ayaziwa kuphela ngokuqukethwe kwe-calcium, kodwa futhi ingumthombo omkhulu we-niacin.
Ukudla kwezempilo okuphelele kucebile ngezakhi ezibalulekile, amavithamini, amaminerali kanye nama-antioxidants asekela imisebenzi yemizimba yethu. Lokhu kudla kuyasondla ngaphakathi futhi kunikeze indlela ephelele yokugcina impilo enhle. Nakuba izithako zokudla zingasetshenziswa ukwengeza ekudleni kwakho, ukudla okunempilo kuseyisisekelo sezithako zokudla okunomsoco emzimbeni. Lapho uhlanganisa izithasiselo ekudleni kwakho komuntu siqu, kufanele ulwele ukudla ukudla okunomsoco nsuku zonke.
Izihlabani Zokudla Okuphelele Kwezempilo:
●Leafy Greens:Qala uhambo lwakho oluya empilweni jikelele ngemifino enamaqabunga njengesipinashi, i-kale, ne-Swiss chard. Le mifino eluhlaza enomsoco inothile nge-fiber, amavithamini A, C, no-K futhi inezinzuzo ezihlukahlukene zezempilo, ezihlanganisa ukuqinisa amasosha omzimba, ukuthuthukisa ukugaya ukudla, nokunciphisa ingozi yezifo ezingelapheki.
● Amajikijolo:Jabulela imibala egqamile yamajikijolo njengamajikijolo aluhlaza, ama-strawberry nama-raspberries. Lezi zinsiza ezincane zomsoco zigcwele ama-antioxidants, i-fiber, namavithamini abalulekile. Ukusetshenziswa njalo kwamajikijolo kungathuthukisa impilo yobuchopho, kunciphise ukuvuvukala, futhi kusekele impilo yenhliziyo.
●Amantongomane nembewu:Faka inhlobonhlobo yamantongomane nembewu ekudleni kwakho, njengama-alimondi, ama-walnuts, ama-flaxseeds kanye nembewu ye-chia. Zicebile ngamafutha anempilo, i-fiber, amaprotheni namavithamini futhi zinezinzuzo eziningi zezempilo, ezihlanganisa ukuthuthukisa impilo yenhliziyo, ukusiza ekulawuleni isisindo kanye nokuthuthukisa ukusebenza kobuchopho.
●Okusanhlamvu okuphelele:Shintshanisa okusanhlamvu okucolisisiwe ngezinhlobo zokusanhlamvu eziphelele njenge-quinoa, irayisi elinsundu nama-oats. Lezi zinketho ezinomsoco zigcwele i-fiber, amavithamini B, namaminerali abalulekile empilweni yonke. Okusanhlamvu okuphelele kungasiza ekulawuleni amazinga kashukela egazini, kuthuthukise impilo yokugaya ukudla, futhi kunciphise ingozi yezifo ezingelapheki.
●Ama-Probiotics:Hlakulela amathumbu anempilo ngokufaka ukudla okunothe ngama-probiotic ekudleni kwakho. I-yogurt, i-kefir, i-sauerkraut, ne-kimchi yimithombo emihle kakhulu yamabhaktheriya anenzuzo athuthukisa ukugaya, asekele umsebenzi wokuzivikela omzimba, futhi abe nomthelela empilweni yonke yamathumbu.
●Amaprotheni angenalutho:Khetha imithombo yamaprotheni engenawo amandla njengenkukhu, inhlanzi, ubhontshisi kanye ne-tofu. Amaprotheni asiza ekulungiseni imisipha, asekela imetabolism, futhi akusiza ukuthi uhlale ugcwele isikhathi eside. Futhi idlala indima ebalulekile ekugcineni isisindo esinempilo futhi sikhuthaze impilo enhle iyonke.
Kunezici eziningana ezithonya umthamo ophelele we-supplement. Lezi zici zifaka iminyaka yobudala, ubulili, impilo iyonke, izimo zezokwelapha ezikhona, ukudla okudlayo, imikhuba yokuphila, nemigomo ethile noma izidingo.
Uma isithasiselo siza nomthamo onconyiwe oshiwo kulebula noma umthamo ophakanyiswe uchwepheshe wezokunakekelwa kwempilo, kubalulekile ukuthi uqale ngalowo mthamo. Imithamo enconyiwe ivamise ukusebenza njengesisekelo futhi inqunywa ngokusekelwe ocwaningweni olubanzi nezivivinyo zomtholampilo. Ukuqala ngesilinganiso esinconywayo kuvumela umzimba wakho ukuba ulungise futhi uphendule esenzweni ngempumelelo.
Ukucabangela izici ezihlukahlukene, ukuqala ngesilinganiso esinconywayo, ukulalela umzimba wakho, nokulungisa kancane kancane umthamo kungakusiza uzuze imiphumela oyifunayo. Khumbula, kuwukuhlakanipha ngaso sonke isikhathi ukufuna isiqondiso sikachwepheshe wokunakekelwa kwezempilo lapho unquma umthamo ofanele wezidingo zakho ezithile.
Q: Ngabe i-magnesium inegalelo kanjani empilweni yonke?
A: I-Magnesium iyiminerali ebalulekile ebandakanyeka ekuphenduleni kwamakhemikhali e-biochemical angaphezu kuka-300 emzimbeni. Isekela ukusebenza kwezinzwa, impilo yemisipha, ukukhiqizwa kwamandla, futhi idlala indima ekugcineni isigqi senhliziyo esinempilo.
Umbuzo: Ngingayithola yonke imisoco edingekayo ekudleni okunomsoco kuphela?
IMP: Nakuba ukudla okulinganiselayo kubalulekile, ngezinye izikhathi kungase kube nzima ukuthola zonke izakhamzimba ezidingekayo ngokudla kuphela. Izithasiselo zingasiza ekugcwaliseni noma yiziphi izikhala zokudla okunomsoco futhi ziqinisekise impilo enhle.
Ukuzihlangula: Lokhu okuthunyelwe kwebhulogi kusebenza njengolwazi olujwayelekile futhi akufanele kuthathwe njengeseluleko sezokwelapha. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Sep-20-2023
