Iimveliso Iluncedo kakhulu kwabasetyhini

Kwabasetyhini, imfuno iimveliso ezithile ethile ngakumbi kwaye umntu xa kuthelekiswa namadoda.

MD, umhlohli, umbhali kwinkalo yomsebenzi lwempilo yoluntu, uPamela Peak Amandla ukhokela iimveliso kakhulu luncedo kwabasetyhini.

Products amabhinqa, esisityebi calcium

Calcium kubalulekile ukugcina imeko ezele amathambo namazinyo. Yena ebandakanyekileyo kumsebenzi central system luvo, umsebenzi kwinkqubo yegazi, nemithambo yegazi. macroelement Unqongophalo kunokubangela kwamathambo, deformation ye amathambo, osteoarthritis deforming, iintlungu amathambo nemisipha, njalo-njalo.

Kuba namankazana kwiqela lobudala le-19 ukuya kwengama-50 umlinganiselo calcium ngu 1,000 mg, ukususela '51 - 1200 mg.

Iimveliso Calcium-rich elisezantsi-fat yobisi (itshizi, ubisi, cream, itshizi), imifino eluhlaza (igqabi ikhaphetshu, broccoli), neenkozo zepistasi, neeamangile, iimveliso soy.

Products amabhinqa, esisityebi yentsimbi

Ke umzimba elithokazi Umjikelo ezithile sexesheni, sex wamhle kufuneka intsimbi ngakumbi.

Treyisa isiqalelo inxaxheba kwiinkqubo: ukutya, hormone kuyondelelaniswe, ukugcinwa kunye nezothutho mpilo kwi sifo kumsebenzi yesondlo.

Ngokuphathelele amazinga yokusebenzisa kukho iimbono ezimbini: 1) ukusuka kwi-12 ukuya kwi-15 mg, 2) ukusuka 15 ukuya ku-20 mg.

Iron-rich yenkomo ibhityile, iimbotyi garbanzo (iiertyisi), tofu (bean curd), beet amagqabi, nezo ziqwayitiweyo.

Products amabhinqa, esisityebi ascorbic acid

Vitamin C kuyimfuneko ukusebenza kweenkqubo ezahlukeneyo umzimba womntu: wokugaya, luvo, omzimba, hormone, kuba imveliso collagen.

Njengoko antioxidant ngamanzi-enyibilikayo zinamandla emvelo, vitamin C ithintela uphuhliso umhlaza, isifo sentliziyo, kuhlala entsha, inceda yokuhlambulula umzimba ityhefu ezahlukeneyo, ikhusela cholesterol lwetshiphu emsebenzi-mninzi.

imithombo Zintle vitamin C: ikhaphetshu, broccoli, iziqhamo citrus, parsley, guava, istrawberry, ipepile ebomvu oluhlaza, mai, iitumato, isipinatshi.

ukusetyenziswa Eqhelekileyo ngemihla ivithamin C 75 mg. Kuyanconywa ukuba ukungena apha ekutyeni ngemihla servings ubuncinane ezimbini imifuno kunye neziqhamo equlethe ascorbic acid.

imifino eluhlaza

Olu didi imifuno iquka iintlobo ezahlukeneyo zekhaphetshu (ukusuka iipleyiti (bok choy) ukuya lettuce), esisityebi ifayibha kunye nezinye izondlo ezibalulekileyo.

imifuno eluhlaza siphucula iinkqubo kotyhefeko emzimbeni. umbala oluhlaza Dark ibonisa izixa olukhulu phytochemicals zabo kunye neevithamini.

Olu didi imifuno iquka: ivithamin C, carotenoids, omega-3, ifayibha, nemagnesium, potassium, folic acid, intsimbi. Usuku kuyacetyiswa servings 3 imifino eluhlaza.

nuts

Njengenxalenye monounsaturated kwamafutha cholesterol amandongomane, polyunsaturated negalelo yokuthintela isifo sentliziyo. Neenqoba protein, calcium, phosphorus, zinc, ikopolo, selenium, folic acid, vitamin A no E.

amanzi

Amanzi akakwazi ingabalelwa imveliso, kodwa kuyimfuneko ukuba zonke iinkqubo pathways emzimbeni. Amanzi ngcono ukugaya, inceda balahle umzimba, lineziphumo luncedo apha esikhumbeni.

ukunqongophala kwamanzi ibalekisa ukwaluphala, ukunqongophala ezinganyangekiyo zemithombo eziziiprayimari ingqalelo ezininzi ezimbi.

Kuyacetyiswa ngokulinganayo imini yonke ukuthatha iindondo ubuncinane ezisibhozo ukuya kwishumi yamanzi.

iimveliso luncedo abafazi, esisityebi folic acid

Vitamin B9 (folic acid) ebandakanyekileyo ukutya, kwinkqubo sesahlulo iseli kuphuhliso leukocytes kwaye erythrocytes kwi neurotransmitter yokuqaphela.

Zizityebi folic acid, orenji, hlaza, iimbotyi. norm elicetyiswayo yi micrograms 400 ngosuku.