Yaye ukuba ngaba kukho nawuphi na oya kulahlwa, inkqubo yokukhusela umzimba iyahluleka kwaye umntwana uya kugula. Iimvithamini, amaminerali, iiprotheni, amafutha kunye nee-carbohydrate nazo ziyimfuneko kumntwana ngenxa yokuba isigaba esincinci sokuphucula ngokomzimba nangokwengqondo. Kwaye ziyimfuneko kwikhosi eqhelekileyo yale nkqubo. Ngoko ke, musa ukunika umntwana iintsuku zonke iimveliso ezifanayo (kwanokuba zincedo kakhulu). Kuphela ukuba ukutya komntwana kukuhluka, umntwana uya kufumana zonke izondlo eziyimfuneko. Phakathi kwazo:
Intsimbi
Intsimbi inxalenye ye-hemoglobin. Futhi i-hemoglobin "idlulisela" i-oksijini emzimbeni wethu. Ukuba akwanele, iiseli zethu kunye nezicubu zilahlekelwa yi-oxygen. Kukho i-hypoxia kunye ne-anemia. Ukuba umzimba womntwana unaso isinyithi, izixhobo eziyimfuneko aziyi kungena kwiiflaski zomzimba. Ukuze ufumane okwaneleyo kule microelement, mnike inyama, kubandakanywa inyama ebomvu, apho insimbi iyona nto, inhlanzi, amaqanda, iimbotyi, i-broccoli, i-porridges, izithelo ezomileyo, i-parsley, isipinashi kunye ne-lettuce. Intsimbi ifaneleke ukuxutywa kunye ne-vitamin C. Ngoko ke, kubaluleke kakhulu ukudibanisa iimveliso ngokuchanekileyo. Ngokomzekelo, sebenzisa izitya zenyama kunye nesaladi yemifuno entsholongwane, enexesha elinomsola onomsoco.
Zinc
I-Zinc ibalulekile ekusebenzeni kakuhle kwe-immune system. Ngoncedo lwawo lwamachiza omzimba olwenziwe emzimbeni. I-Zinc nayo ithatha inxaxheba ekuphuhlisweni kwamathambo, iinwele kunye nesikhumba sempilweni. Kwakhona, i-zinc iyimfuneko yokuphulukiswa ngokukhawuleza kwamanxeba, ukulawulwa kwengcinezelo yegazi kunye nesantya senhliziyo. Kulo okanye ukungahambi kwakhe kumntwana kunokuba neengxaki zesondlo, unako ukugula. I-Zinc ifumaneka kumatshini, i-almonds, i-nut, inyama enomzimba, intlanzi, i-porridges (ingakumbi kwi-buckwheat), ubisi, imifuno kunye namaqanda enkukhu.
ICalcium
Indima yekhalsiyamu yomzimba womntwana okhulayo ayikwazi ukugqithiswa. Isidingo salolu hlobo kubantwana abangaphantsi kweminyaka emihlanu ngu-800 mg, ngosuku. I-99% ye-calcium igxininise emathanjeni akhula omntwana kwaye i-1% kuphela egazini kunye nezicubu ezinotsho. Ukuzalisa izitolo ze-calcium emzimbeni womntwana, unikele ngemveliso yobisi, isipinashi, iparsley, ivenkile, i-fover, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, i-currants. Zama ukufumana le mveliso rhoqo ngangokunokwenzeka kwisitya somntwana.
Magnesium
Ngenxa yokungabikho kwezi zinto zamaminerali emzimbeni, kukho ukuhla kwe-immunity, inkqubo yokuvuvukala kwesikhumba kubonakala. Kwakhona, i-magnesium iyimfuneko yokwakhiwa kweethambo zethambo, ithatha inxaxheba kwi-metabolism, ithintela umsebenzi wentliziyo. I-Magnesium iyimfuneko ekusebenzeni ngokuqhelekileyo kwenkqubo ye-nervous. Imithombo ye-magnesium yileta (i-buckwheat, ukolweni, i-rye, ibhali, i-millet).
Potassium
Idlala indima ebalulekileyo kwisetyuli yamanzi yetyukliya, igcina isakhelo samanzi esiqhelo emzimbeni. U-Kali ucebile kwiziqholo, iifatata (ngokukodwa eziphekiweyo), iklabishi, izaqathe, imifino, iinqabileyo, iifundu, iipricot ezomileyo.
Phosphorus
Le nkunkuma yeeminerali iyimfuneko kumntwana ngokukhula okuqhelekileyo nokuphuhliswa kweethambo zamathambo. Ithatha inxaxheba kwiinkqubo zeprotheni kunye ne-fatabetism. Idibanki yeqanda, inyama, intlanzi, ushizi, i-oatmeal kunye ne-buckwheat porridge, izityalo.
Selenium
Ngaphandle kwesi samaminerali, ukuveliswa kwama-antibodies akunakwenzeka. I-Selenium ifumaneka ekubhaka kwi-flour, i-flakes, i-elicon flakes, i-elicon garlic, isibindi. Kodwa ngenxa yokufaniswa kwe-selenium, i-vitamin E iyadingeka. Imithombo yayo yintonga, i-almonds, i-oyile yemifuno.
IVithamini A
Le vithamini ibaluleke kakhulu kwi-immune system, kuba iyakwandisa amandla okukhusela ama-interferons emzimbeni wokulwa namaqela achaphazelekayo ahlukeneyo. Kwakhona, i-vitamin A ikhusela i-radicals ekhululekile ye-thymus gland - "ikomkhulu" le-immune system. I-Vitamin A ibalulekile kumbono oqhelekileyo. Le vithamini ikhona kwisibindi (intlanzi kunye nenkomo), i-yolk yeqanda, ibhotela, iinqotyi, ithanga, i-parsley, i-pepper ebomvu, utamatisi we-dill, i-lemon, i-raspberries, i-peaches. Kodwa khumbula ukuba i-vithamini A ibhekisela kwiivithamini ezinamafutha amanelisayo. Ngoko ke, zonke ukutya eziqukethe i-vitamin A kufuneka, ngokukhawuleza, zichithwe ngeoli yemifuno.
Vitamin C
Uthatha inxaxheba kwiinkqubo ezininzi ezibalulekileyo zomzimba, usebenze ama-enzymes ahlukeneyo, amahomoni, ukwanda kokuchasene nezifo ezahlukeneyo, kunciphisa ukukhathala ngokomzimba. I-Vitamin C isisityebi kwi-rose chokeberry ne-black chokeberry, i-raspberry, i-cherry, i-cherry, i-currant, i-anyanisi, israyi, i-parsley, i-sauerkraut, i-lemon.
IiVithamini zeqela B
Ukulawula umsebenzi wesistim se-nervous, ukuphucula ukuhanjiswa kweempembelelo zesibindi kunye nokuqonda (kubalulekile kubafundi besikolo kunye nabantwana abanokunyuka kwengqondo). I-Vitamin B12 ikhulisa ukusetshenziswa kwe-oksijini ngamaseli kwi-hypoxia enesifo esingaqhelekanga, inokukhusela imithi. Ukuba umzimba awunalo iivithamini, okanye ukuba kukho iingxaki ngokugaya ukutya, i-anemia ephezulu ingenzeka. Ngenxa yoko - ukungcola kakuhle kokutya, ukunqandwa, ukukhathala okungapheliyo, ukunyanzeliswa, ukudandatheka, ukulala, iintloko kunye nezinye iingxaki. I-Vitamin B12 iqulethe: kwenkomo yesibindi, inyama yenkomo, intliziyo, i-crab, i-yolk yolanga, i-veal, ushizi, ubisi.
Zendalo
Zivimbela ukuphuhliswa kweebhaktheriya ze-pathogenic kwaye ziqinisa ukukhuselwa komzimba. Iimpawu ezinamandla zokulwa ne-antibacterial zinobusi (ikakhulukazi i-lime kwaye zihamba). Kodwa khumbula, oku kudla okuthakazelisayo kuyinto enamandla eqhelekileyo, ekufuneka iqaliswe ngokunyamekileyo kwisondlo somntana, ngokuqala ngamanani amancinane kakhulu. Kwakhona kunyanzelekile ukuba unike u-anyanisi kunye negarlic kwi-crumb (kodwa encinci, kuba oku kutya kunokubangela iingxaki zokugaya ukutya). Yongeza ii-anyanisi kunye negalikhi kwiladidi, izitya zenyama yemifuno. Yaye kunye neempawu ezinzima zokubanda umntwana umnika isiraphu yobusi kunye no-anyanisi. Hlanganisa ijisi ye-anyanisi kunye nobusi bomthi kwi-1: 1 isilinganiso. Nika umntwana lo isiraphu ekhusela 3-4 amaxesha ngosuku nge-1 ithispoon (ye-karapuza emdala kunonyaka).
Iimpawu ze-omega-3
Khuthaza ukuveliswa kwee-antibodies kwaye uqinise imimbrane (ummango, impumlo, i-bronchi). I-Omega-3 acids igcinwa kwiintlanzi, ioli yeoli. 1-2 amaviki ngeveki unikezela izitya zomntwana ezisuka kolwandle nasentlanzi.
Fiber
Ikhuthaza umzimba wamathumbu, ibeka ngokuqhelekileyo i-microflora yayo, isusa izinto ezinobungozi emzimbeni, inomphumo onobuncedo ekusebenzeni kwesibindi. Ukuqinisekisa ukuba umntwana unayo i-fiber eyaneleyo, qiniseka ukuba ukutya okulandelayo kubakho kwiimvuthu: imifuno kunye neziqhamo, iintlobo ezihlukahlukeneyo zokutya, i-pastry ephuma kumgubo ococekileyo, isonka kunye ne-bran.
Probiotics
Ezi zincedo ezinobhaktiya eziya emathunjini ziya kulwa nokulwa nezifo-mzimba: zivimbela ukuphindaphinda kwezinto ezinobungozi, zikhusele umkhuhlane, zithatha inxaxheba ekuveliseni iivithamini (B12, folic acid) kunye neenkqubo zokugaya. Iiprobiotics kufuneka zithathwe ngexesha lonyango ngamayeza omzimba, xa umzimba womntwana ubuthathaka. Ziqulethwe kwi yogurt, i-yoghurt, i-narina, iziselo zokusela zobisi
Prebiotics
Ngaba indawo yokuzalisa ibhaktheriya encedo. Isici esahlukileyo se-prebiotiki ukukwazi kwabo ukungenelela emathunjini amakhulu kunye nokuvusa ukukhula kwe-microstlora emathunjini asetyenziswayo. Ziqulethwe kwiibhanana, i-asparagus, anyanisi, kwiziqhamo ezininzi kunye nobisi lwebele (ngo-100 ilitha - 2 gram ye-prebiotics).