Imiqondiso cwaka ukuba umzimba wakho ongenayo iivithamini aneleyo kunye neeminerali

Kwanabo kuthi bazabalazela ukuba badle ukutya okunempilo kwaye okunesondlo, ujongene ukungabikho iivithamini kunye nezondlo. Nazi ezinye iimpawu ezicacileyo ukuba umzimba wakho ukusilela iivithamini.

Ntlanzi, izikhonkwane olumbhatshileyo

Iron - into ebalulekileyo neyimfuneko lezimbiwa yomzimba. Abasetyhini ulahlekelwa iron ngakumbi ngenxa sexesheni, njengoko ukunqongophala lwesi sakhi emzimbeni badla ngokuba inyama. Amadoda ngokuqhelekileyo zithatha intsimbi ngaphezu iyafuneka.

Xa umzimba uswele intsimbi, ukuthi kuziveza kwi iimpawu zangaphandle, ezifana nezikhonkwane, izandla zozibini, kwaye iinyawo luthuthu yaye ngokufuthi ndiludilize, kwaye luthuthu inxalenye engaphakathi iinkophe.

Abafazi abaye ayifikelelekanga exesheni, kufuneka milligrams 18 intsimbi ngosuku, amadoda - milligrams-8. umzimba kakhulu uyasibona intsimbi evela kwimithombo zezilwanyana, ezifana inyama ebomvu, intlanzi, iinkukhu, iimbatyisi kunye nezinye iintlanzi. imithombo Imifuno of nentsimbi isipinatshi nee-ertyisi amnandi. Vitamin C iphucula kakhulu ukufunxeka yentsimbi.

uxinzelelo lwegazi oluphezulu

Le meko kunokubonisa ukuba umzimba uswele novithamini D. Vitamin D ukunqongophala kudla kubonakala kubantu abantsundu ngebala, emnyama ngebala namnyama. A imali eyaneleyo okanye ukwanda iziphumo kweziyobisi xi esezantsi, kwaye unegalelo nokusilela ukuphuculwa.

Omdala, kungakhathaliseki ngesondo, 600 IU eziyimfuneko (iiyunithi action) novithamini ngosuku D. Ngelishwa, izixa ngokwaneleyo lesi sakhi kunzima ukufumana eyenziwa kukutya ukutya, ekubeni sibhalwe iimveliso ezimbalwa. Kungcono ukufumana ilanga ngokwaneleyo. Nakuba kunjalo, ukuba oko kunokwenzeka, kuyimfuneko ukuba Ukwandisa ukuthathwa elubisini ukutya amanqatha, nesalmon,-orenji kunye neenkowane zendalo (ikhule phantsi kweemeko zendalo).

uxinzelelo lwegazi Low

Le meko kunokubonisa ukungabi vitamin B12. Ezinye iimpawu zokunqongophala cobalamin (group B12 vitamin) na iqinelwa engazinzanga, ukusilela kwezihlunu kunye rhoqo ukuchama.

Nawuphi omdala kufuneka ubuncinane 2.4 micrograms of cobalamin ngosuku. iimbaza, trout, salmon, inyama yenkomo, amaqanda kunye nobisi: imithombo Zintle zendalo ivithamin B12 ngaba mveliso zilandelayo. Xa isigqibo ukusebenzisa i yongezelela sonyango kunye neevithamini, kuhle ukuba bahlale amacwecwe sublingual (resorbable ngaphantsi kolwimi), ngokuba ngcono yaye ngokukhawuleza zifunxwe ngumzimba.

amahlaba kwemisipha

Enye electrolytes eziphambili igazi - potassium. ukuswela wayo umzimba kukhokelela ekubeni kwiproteni kakubi ako kwaye kakuhle kwasekwa mass kwezihlunu. Ukuhla kwizinga electrolytes potassium kukhokelela kukuba kule ndawo spasm ithole kwezihlunu idla ngayo.

Unobangela kakhulu rhoqo yokunqongophala potassium egazini uba ilahleko fluid ukubila olunzulu, urhudo, ukugabha, kunye nezinye iimeko ezikhuthaza emzimbeni.

Omdala kufuneka malunga namawaka amahlanu neemiligram potassium ngosuku, kwaye kuhle ukuba siyigqibe ukutya. imithombo Rich potassium zezi banana, avokhado, ikhokhonathi, itapile kunye imidumba.

fatigue ukwanda

fatigue Ukwanda kungaba uphawu yokungabikho ivithamin C emzimbeni. Ngenkulungwane XVIII, le imeko kuba enobungozi kwaye yabangela izifo ezoyikekayo ezifana ukhwekhwe. Namhlanje, isiphumo onjalo nikuyeke ukusongela thina, kodwa ivithamin C ukuswela esizibonakalisa kwinkqubo buthathaka omzimba, ukudinwa, ukuba nochuku, kunye iintsini maxa wambi ukopha kunye iinwele owomileyo. Ingakumbi ithambekele kule meko abatshayayo. Kufuneka ukuba itye nje wesithathu ngaphezu udidi ivithamin C ngosuku, ukoyisa yokunqongophala kuyo. Kunjalo iintshayi kwisixando sokwenziwa.

Abasetyhini kufuneka malunga 75 neemiligram ivithamin C ngosuku, amadoda - 90 mg, abatshayayo - 125 mg. Eyona mithombo best ivithamin C ziquka iziqhamo citrus, iitumato, mai, nepayina, isipinatshi, broccoli, umxoxozi kunye pepper.

Iingxaki kunye nomsebenzi lengqula ndlala

Le ndlala lengqula ukhupha lengqula iihomoni eziyimfuneko ukuze isikolo sisebenze kakuhle eziphilayo. Ngokuqhelekileyo, ukungabikho kwezi hormone ngokusondeleyo ezinxulumene intswelo iodine. Iingxaki kwi kwidlala lengqula kungabonwa kuphela beyaleza, kodwa ukunqongophala iodine umzimba kunokukhokelela iziphumo ezahlukeneyo. Umzekelo, kunciphise umsebenzi kunye neengxaki kwengqondo kunye inkumbulo, sinciphise amandla, ukungakhathali, kunye ubushushu bomzimba ephantsi singachaza ukuba kukho ukunqongophala ihomoni. Iingxaki kunye ndlala ndlala umsebenzi ingakumbi yingozi ngexesha lokukhulelwa, ngenxa yokunqongophala hormone kunokukhokelela kwezisu.

Uninzi abadala kufuneka micrograms 150 ayodini ngosuku, ngoxa abafazi abakhulelweyo kufuneka 220 micrograms. Iodine uqulathwe kwaselwandle ezininzi, iimveliso zobisi, ngokunjalo namanzi kunye netyuwa iodine.

umonakalo rhoqo esiqwini bone

Ukungabikho calcium emzimbeni kukhokelela ekuncipheni amathambo kwaye yenza amathambo krobo. Imeko eyaba kwamathambo, kukhokelela ekubeni kwamathambo ephantsi, utshintsho ukutya ithambo yaye ngenxa yoko ku Ukophuka rhoqo.

amathambo abantu bafikelele incopho yawo kwiminyaka engama-30, ngoko ke aqale buthathaka ngokucothayo Ulahlekwe izimbiwa, ingakumbi calcium. Ngoko ke, kunyanzelekile ukuba umzimba ufumana umgangatho ofunekayo ukwimo. Kodwa loo nto zonke; ukongeza ikhalsiyam, amathambo kufuneka umsebenzi kunye umthambo, ngoko kubalulekile kakhulu ukuba uhambo, baleka, wenze yoga kunye / okanye umzimba.

Abadala, iminyaka 45-50 kufuneka malunga namawaka neemiligram calcium imini, emva lonyaka-mali unyuso izinga ukuya 1,200 milligrams. Isixa omkhulu calcium uqulathwe iimveliso zobisi, ingakumbi itshizi kunye nobisi, nemifuno eluhlaza, amagqabi umnqathe, lettuce, tofu, ertyisi eziluhlaza ibe nesingxobo kunye iimbotyi eziluhlaza. iivithamini zoxubo mayeza kunye nezongezo zithathelwa kakuhle kunye nokutya.

Iintanda emilebeni kunye ezikoneni zomlomo

Ngaloo ndlela ngamanye amaxesha ubonakala ukuswela vitamin B6. Ezinye iimpawu ukuze mbile ulwimi, ukudandatheka kunye nokudideka. Iimpawu ziqala ukuvela kuphela xa ukungabikho kweevithamini emzimbeni lube lubalulekile. Ngamanye amaxesha ukungabikho vitamin B6 ibangwa amachiza ezonyango.

Abantu abangaphantsi kweminyaka engama-50 ubudala kufuneka umlinganiselo omnye kunye milligrams sisiqingatha kula macandelo ngemini, emva kokuba izinga amahlanu ukunyuka ukuya 1.7 milligrams. Okune vitamin B6: iiertyisi, tuna, nesalmon, iibhanana kunye marinara sauce. Kungcono ukunyanga ukungabikho vitamin B6, ngoncedo amayeza, ugqirha wathi.