Imifuno kunye neziqhamo ezikhuthaza ukukhula

Kwabo bantu abangenelisekanga ngesigxina sabo esifutshane kwaye bangathanda ukongeza isibini sentimitha ukuphakama, iindlela ezininzi zoqeqesho ziye zaphuhliswa ezivumela "ukutyulela" okufutshane. Kodwa ngaba uyazi malunga nemifuno nezithelo ezikhuthaza ukukhula?

Ukukhula komzimba kugqitywa ngamanani amaninzi: iimpawu zomzimba zomzimba, ezizuzwe kubazali; kwinqanaba lomsebenzi wemoto; umgangatho wesondlo. Asinakuchaphazela isethi yamagciwane, ngokuqinisekileyo, kodwa asikwazi ukuqhuba indlela esebenzayo yobomi kunye nokulungelelanisa ukutya okunomsoco. Kodwa, ukuba kuncinci ukucaca ngeendlela zokuphumla (okwaneleyo ukuya kwiiseshoni zoqeqesho kwinqanaba lezemidlalo okanye kwiqela lokubumba ubuncinci kanye kanye okanye kabini ngeveki), kuphakanyiswa imibuzo ethile kunye nentlangano yokutya.

Kubonakala ukuba ngaphezu kwexabiso elifunekayo leprotheni (malunga ne-100 - 120 amagremu ngosuku ngomntu omdala), amaninzi amavithamini atshintsha kakhulu ukukhula komzimba. Akukho mfihlelo ukuba inani elikhulu lamavithamini ezikhuthaza ukukhula luqulethwe ekutheni izityalo - izityalo kunye neziqhamo.

Inkokheli ekuthinteleleni iinkqubo zokukhula i-vitamin A (okanye i-precursor yayo, i-carotene, equle ekutya ukutya). Akunangqiqo ukuba igama lesibili le nkunkuma kukukhula kwevithamini. Ukuthatha inxaxheba kwiimpendulo ezibalulekileyo zezinto eziphilayo eziqhubekayo emzimbeni wethu, le vithamini inomdla kakhulu kwiinkqubo zokukhula. Phakathi kwemifuno kunye neziqhamo, apho iivithamini A zikhulu, unokuthi igama lokuqala kuqala kwiinqwelo zonke, i-pepper ebomvu, utamatisi. Yona i-carotene, leyo xa inikezwa ukutya emzimbeni wethu iphenduka i-vitamin A, kwaye ibangela umthunzi obomvu wale mijelo. Iintyatyambo ziqulethe inani elincane le vithamini A.

Ukuququzelela iinkqubo zokukhula ngenxa yokugcinwa kwinqanaba elifunekayo leempendulo ezininzi ezibalulekileyo zichaphazela ezinye iivithamini-E, C, B, kunye neentlobo ezininzi kwiimifuno neziqhamo. Phakathi kwemveliso yezilwanyana ezivela kuyo, apho umxholo wevithamini uphezulu, ungabiza isibindi, izintso, i-yolk yolk.

Ngoko ke, ukuba awuzange uwele umda wobuntu abadala (xa iindawo zokukhula zingasasebenzi) kwaye ufuna ukufaka isibini sesentimitha ukuya phezulu, kufuneka uzame ukufaka kwimifuno yakho yezityalo kunye neziqhamo ezikhuthaza ukukhula. Mhlawumbi imifuno enokuzibiza kakhulu, equkethe isamba esikhulu sokukhula kwevithamini, iya kuba yinto sonke esiyazi iidroti. Kuhluke kakhulu kwiimifuno kunye neziqhamo ngaphandle kweendleko zayo kwaye, ngaphezu koko, igcinwa ixesha elide. Ukusuka kuyo unokulungiselela iintlobo ezininzi zokutya ezidliwayo nezempilo ezikhuthaza ukukhula. Kodwa kufuneka ukwazi into ebalulekileyo ebalulekileyo: ekubeni i-vitamin A i-soluble e-mafutha, ukulungelelaniswa kweyona nto ngomzimba wethu kuya kuqatshelwa kwiimeko xa izaqathe zikhona kwiitya kunye nemifuno (zombini imifuno kunye nezilwanyana). Oko kukuthi, ukuphucula ngcono i-vithamini A, kungcono ukusebenzisa ii-carrots ezivuthiwe zingangxube kunye noshukela, kodwa zongeza enye okanye ezimbini iipuni zeoli.

Elinye iphuzu elifanele liqwalaselwe xa ulungiselela izitya ezivela kwimifuno kunye neziqhamo ezikhuthaza ukukhula, ukuba kunokwenzeka, ugweme ukutyhila ixesha elide kumayeza aphezulu kule mveliso yokupheka. Umba kukuba iivithamini kwininzi zizinto ezinokuzithengisa ezitshabalalisa ngokukhawuleza ekutshiseni. Ngokuqinisekileyo, ukupheka izitya ngaphandle kokufudumeza ukutya akunakukwenza (umzekelo, iinqwelo ze-stewed), kodwa kwiimeko ezinjalo, uyazi ukuba imifuno kunye neziqhamo eziye zenziwa unyango olukhuselekileyo ziya kukhuthaza ukukhula ukuya kumlinganiselo omncinane xa kuthelekiswa nama saladi emifuno.

Ngaloo ndlela, ngokunciphisa ukutya kwakho ngexabiso leziqhamo kunye nemifuno equlethe ininzi yamavithamini kwaye ngoko kukukhuthaza ukukhula, unokuthi uthintele imbonakalo yakho ngokufaka isithuba esingaphakathi kwamangentimitha ubude. Kodwa ngexesha elifanayo kucetyiswa ukutyelela iiklabhu zemidlalo kwizemidlalo ezifana ne-volleyball okanye i-basketball-ezo zivo zomzimba, ezifuna inani elikhulu lokuzula uqeqesho ngalunye, luya kunceda kakhulu ekukhuleni komzimba wakho.