Iingcali zenzululwazi zichaze 6 izinto ezibalulekileyo eziyimfuneko kwimpilo yowesifazane ngamnye. Oku kunceda ukwazi.
1. I-aclic acid
Enyanisweni, ezi zi-vithamini ze-B, eziyintloko kakhulu kubafazi abakhulelweyo (kunye nabo bafuna ukukhulelwa). Ukusilela kungabangela ukukhubazeka komntwana osweleyo emntwaneni. I-acid ye-folic iyimfuneko yokwakhiwa kwamaseli amatsha emzimbeni, oko kukuthi, ukunqongophala kwayo kuthintela imeko yesikhumba, iinwele kunye nezipikili. Kwakhona ngokuphumelelayo ukuchasene nokugqithiswa kwe-acid-homocysteine enye, eyona nto inokukhokelela ekungciphekweni kwengozi, isifo senhliziyo, isifo sikashukela, isifo sengqondo se-senile nezinye izifo.
Ngokwezinye izazinzulu, i-folic acid inceda ukukhusela ukudandatheka (kuquka i-postpartum). Umthamo wemihla ngemihla i-400 micrograms (μg). Itholakala kwisonka esipheleleyo sesonka, i-pasta, kunye nesipinashi, i-nut, i-legumes kunye neklabishi.
2. iCalcium
Phakathi kwazo zonke izinto ezisisiseko ze-calcium zifuneka kakhulu kubasetyhini. Ngenye yeebhloko ezakhiweyo zomzimba kwaye kubaluleke kakhulu kubume bamathambo namazinyo. I-calcium ivuselela ukukhula kwethambo kwaye inqande ukulahlekelwa kwethambo lesiswini - leyo apho abafazi bahluphekileyo kakhulu, kwaye oku kuholele ekutheni i-osteoporosis. Ngokwenziwe uphando olutsha ngabasosayensi baseMelika, ukusetyenziswa kwe-calcium kwandisa kakhulu umngcipheko wesifo somhlaza.
Umthamo wemihla i-1000 milligrams (mg) ngaphambi kokuqala kokunyuka kwexesha kunye ne-1200 mg ngeli xesha elilandelayo. I-calcium ibhetele ngokuphindwe kabini ngosuku (500-600 mg). Itholakala ngokukodwa kwimveliso yobisi, i-almonds, i-broccoli, iklabishi emhlophe.
3. Vitamin D
Nangona kungamavithamini, isebenza njengama-hormone emzimbeni. Isibindi kunye nezintso ziguqula kwisimo esikhethekileyo se-biologically active-calcifolol, esinceda ukukhupha i-calcium ethe xaxa ekudleni.
Ikhusela nezifo ezininzi ezinzulu (kubandakanya isifuba, isisu kunye nomhlaza wesibeletho). I-Vitamin D iyimfuneko ngokuqhelekileyo ukusebenza ngokuqhelekileyo kwegciwane le-thyroid kwaye ukhusela ulusu kumonakalo kunye nezifo.
Umthamo wemihla ngemihla we-vitamin ngu-2.5 μg (ngenxa yokukhulelwa nokuhlamba - ukuya ku-10 μg). Iqulethwe ngobuninzi beentlanzi, iimveliso zobisi kunye namaqanda.
4. Intsimbi
Idlala indima ebalulekileyo ekunikezeni i-oksijini kwiiseli zomzimba - malunga nesibini kwisithathu somthamo wayo emzimbeni inxalenye ye-hemoglobin, ebopha i-oksijeni kwaye iyanceda iifom. Ngaloo ndlela, ukungenisa insimbi emzimbeni kubaluleke ngakumbi ekugcineni amandla kunye nokusebenza ngokubanzi. Isiphumo sokuqala sokunqongophala kwesinyithi kubuthathaka obuninzi, obonwayo kathathu ngokuphindaphindiweyo kwabasetyhini kunamadoda.
I-dose yansuku zonke yensimbi ingama-18 mg (phambi kokuqala kokuphuma kwesisu), ke-8 mg. Ngethuba lokukhulelwa, umthamo kufuneka ukwandiswe ube ngu-27 milligram.
Egcinwe esibindi, i-molluscs, inyama kunye nentlanzi, isipinashi kunye neembotyi.
Ukwandisa ukutyunjwa kwesinyithi ekudleni, izondlo zicebisa ukutya okucebile kweli nqaku, okumele kusetshenziswe nge-vitamin C. Ungathatha indawo yeepilisi ngokutya okuphezulu kwi-vitamin C - utamatisi, i-pepper e-sweet, i-citrus.
5. Iifiber
I-Fiber (okanye i-cellulose) inxalenye yesityalo sokutya, eqinisweni, ayinakunyulwa ngumzimba (nangona ikwahlula ibe yinto enqabileyo kwaye ingenasululwazi). I-Fiber ibaluleke ngokukodwa ekusebenzeni kweenkqubo zokugaya kunye nokujikeleza. I-fiber e-soluble ibopha kwi-cholesterol kwaye ikhusela ukuxhamla kwayo emathunjini kwaye ingene egazini. Iimbumba ezingapheliyo zichaphazela ukusebenza komathumbu, eziphethe uhlobo lokuhlambulula, oluyimfuneko kwimpilo yabasetyhini.
I-Fiber iqhutyelwa ngokukhawuleza emzimbeni kunye nokutya okuqulethe kukho ikhalori ephantsi, oko kukuthi, bakha ukuvakalelwa kwe-satiety ngaphandle kwenani elikhulu leekhalori.
Umthamo wemihla ngemihla i-30 gram, emele ihlukaniswe zibe ziimpawu ezintathu ezifanayo, ngokugqithisa isidlo sakusasa, isidlo sasemini nesidlo sakusihlwa. I-Fiber ifunyanwe ikakhulu kwi-oats, isonka esiqhekeza isonka, i-pasta, ingqolowa, amajikijolo amaninzi, ii-peas, iiimbotyi kunye ne-broccoli.
6. I-Omega-3 fatty acids
Kwakhona kuthiwa "amayeza", angenakufumaneka ngokunyanga umzimba ukusuka kwamanye ama-acid acids. Yingakho kubaluleke kakhulu ukufumana inani elifanelekileyo lamatye afunekayo ekutya kokutya.
Ukusetyenziswa rhoqo kweemveliso eziqukethe i-omega-3 fatty acids kunganciphisa umngcipheko wesifo kunye nesifo senhliziyo kuze kube maxesha amathathu. Ngoko ke, banconywa ngokukhethekileyo kubantu abangaphezu kweminyaka engama-45 ubudala. Izifundo zibonisa ukuba ezi zi-acids zinomphumela wokuchasana nokunciphisa iimpawu ezibuhlungu kwizifo ezithile (umzekelo, i-arthritis).
Umthamo wemihla ngemihla yi-1, 1 gram. Idibene kuphela kwiintlanzi ezinamafutha: i-salmon, ityhuna, i-herring, i-mackerel.