Okokuqala, le nto ibhekiselele kwinkqubo yesithambo, isiseko sayo, uhlobo lwesakhelo, ngamandla enoba impilo yethu yonke ixhomekeke kuyo, ingathethi "ezintle" iingxaki ezinjengeentlungu ezisentolongeni yomlomo. Ukukhetha ukutya kwetafile yakho, uninzi lwabantu lugxininisa ukunambitheka kunye nokutsha, ukulibala malunga nomzuzu obalulekileyo njengento efanelekileyo. Abaninzi abakucingi ukuba ngokutshintsha ukutya kwabo, banokukrazula iingxaki ezinxulumene nezifo zomlenze kunye nentlungu emgodini wesibeletho. Kakade, incedo ayikhothi inkohliso. Kukho iimveliso ezimbalwa ezidibana neendlela zokubaluleka. Kodwa ke, ukuba unentlungu emhlane nangomlenze wesibeleko, kwaye ufuna ukuphucula ngokunyanisekileyo imeko yakho yomzimba, zilungele ukukhawulelana ezithile. Utshaba oluphambili lomgudu luyi-preservatives eyahlukeneyo, phakathi kweyona yingozi kakhulu ityuwa kunye noshukela. Zama ukubakhuphela ngaphandle kokutya kwakho kunokwenzeka. Indawo ebaluleke kakhulu kuyo ingaba ukutya okunqabileyo okungenayo nayiphi na into eyingozi. Luhlobo luni lokutya olukhetha impilo yempumputhe, funda kwinqaku ethi "Isondlo ngeentlungu ezisentolongeni yomlomo."
Olunye uhlobo olungcono kwi-ushukela ubusi bendalo, obangela ukuba kususwe isaliti zesinyithi ezinzima kunye nezinye izinto eziyingozi ezivela emzimbeni. Uyaziwa ngokuba engabangela ukunyuka kwesifo. Kodwa ngaphezu kweetyuwa kunye noshukela, kukho imveliso emininzi ayinakubizwa ngokuba luncedo emathanjeni nakumisipha. Ezi zibandakanya izitya ezifakiwe kunye nezokutshaya, kunye neengcazo ezicebileyo. Ngokuchasene neenkolelo ezidumileyo, ukutya inyama ye-holodtsa ayinakunceda ukuqinisa inkqubo yeethambo, kwanokuba kunjalo. Ngoko uqaphele ngesi sidlo! Phakathi kwabantu abaphethwe zizifo ze-musculoskeal system, iqela elikhethekileyo lenziwe ngabalimi. Inyaniso kukuba ukuxhatshazwa ngempumelelo, ii-discs intervertebral kufuneka zikwazi ukuthoba ngokukhawuleza i-liquid kwaye ziphinde zinikeze ngokukhawuleza, zenze uhlobo oluthile lokumangalisa. Iiprotheyini zinyango zijongene nomsebenzi oqhelekileyo walo msebenzi obalulekileyo. Ama-amino acids amaninzi asebenza njengezinto zokwakha, ezinye zazo ziqulethwe kuphela kwimveliso yesilwanyana (inyama, intlanzi, ubisi, amaqanda, njl.). Ukubala ngokuzeleyo, uzibeka engozini enkulu. Ngenyameko enkulu kufuneka kuthathelwe ukutya iziqholo ezihlukeneyo kunye nexesha lokutya: i-farseradish, lwesardard, isenzo se-pepper kwisistim se-musculoskelet siyingozi nakakhulu kunokushukela kunye netyuwa. Zama ukuthatha indawo yazo ngesitya esikhethekileyo, esilungiselelwe ngesiseko semifuno encinane yemithi ye-coniferous. Ukuze uyilungiselele, kufuneka uqokelele amaqabunga ahlaza okonakalayo entwasahlobo, owomileyo iintsuku ezimbalwa endaweni emnyama kwaye amaxesha amaninzi adlule kwi-grinder yenyama kuze kube yinto ehambelana nayo. Emva koko faka kwiindawo ezahlukeneyo (parsley, dill, basil, njl), kunye netyuwa elincinane. Umkhiqizo wesiphumo esiphumelayo ungagcinwa kulo lonke ubusika njengengqungquthela eqhelekileyo, ukugcwalisa phezulu kunye noqweqwe lweoli, kwaye usetyenziswe njengomsoco onomsoco kwaye unempilo.
Olunye uthandwayo, kodwa akukho ukutya okungabonakali kakubi yikhofi emnyama. Igalelo layo elibi emzimbeni lidibene nomphumo othakazelisayo, obangelwa ubukho be-caffeine. Ngokuqinisekileyo, abafundi abaninzi basetyenziselwa okuselayo kangangokuthi abasabonakali ubomi babo ngaphandle kwalo. Nangona kunjalo, zama ukulungela ukuba uhambe ngokukhawuleza ukhiphe ikhofi emnyama ukuze ujonge i-jelly, i-compote ne-kvass. Ngoko, indawo epheleleyo isiselo esisiselo esekelwe kwi-chicory, esinceda ekuqiniseni amajoyina, inceda ukulahla i-crunch yabo. Esikhundleni seti emnyama, kucetyiswa ukuba usebenzise okuluhlaza, kunye neendlela ezahlukeneyo zokunyuselwa kwemifuno. Ukuqhubela phambili ingxoxo malunga neziphuzo, kubalulekile ukukhankanya ijusi yamagilebhisi, enekhono ekhethekileyo lokususa umthamo ogqithiseleyo kwimisipha kunye namalungu. Ukwenza oku, kwanele ukusela malunga ne-100-150 amagremu ejusi kathathu ngosuku (emva kokutya). Ijusi ye-apula ehlanjululwe ngokutsha ikwaqwalaselwa njengendlela efanelekileyo yokulungisa i-sciatica. Kubalulekile kwimpilo ye-amino acids ayifumanekanga kuphela kwizilwanyana, kodwa nakwiindawo zokutya zezityalo. Ezixabisekileyo ngokukhethekileyo iziqhamo ezitsha zikhawuleza ziphule kwaye zixakeke egazini, zinikezela umzimba ngaphandle kwamandla nje kuphela, kodwa kunye nezinto eziyimfuneko zokwakha nokulungisa.
Ukuba iinzuzo zeziqhamo zaziwa kuwo wonke umntu kwaye aziyibuzwa, ngoko imifuno ayinakulinganiswa. Iingcali zicebisa abantu abaneengxaki zentlungu kunye nentlungu emlonyeni wesibeleko, qi niseka ukuba nidle utamatisi. Ukongeza kwimixholo ephezulu ye-polysaccharides, i-acid acids kunye neemaminerali, le mifuno inomnye umvuzo obalulekileyo: iqulethe into ebizwa ngokuthi "utamatisi". Ingasetyenziselwa ukuhlanganiswa kwesinye into esibalulekileyo - i-cortisone, esetyenziswa ngokunyanga ukunyanga i-arthritis, i-rheumatism kunye nezinye izifo zesistim se-musculoskelet. Kodwa inani le sipinashi kunye ne-sorrel ekudleni kuyinqweneleka ukukhawulela. Ukuthetha ngokutya okunokulinganisela, umntu akufanele akhohlwe ngendima ebalulekileyo inqunyulwa ngotye kuwo. Izidlo ezininzi ezidumile zifuna ukuphelisa ngokupheleleyo le nto ebalulekileyo ekudleni. Nangona kunjalo, le yiphutha elikhulu. Amafutha ayimfuneko kuthi kunye namavithamini. Ukusebenza ngokuqhelekileyo kwamavithamini omnxeba kunye no-E kubaluleke kakhulu, okungafaniyo nokuba umzimba uyawuthatha kuphela kunye namafutha. Ngoko "thintela" amanqatha akufanelekanga: ngesibindi ukubandakanya kwi-oli yefestile yokutya yansuku zonke, ngokukodwa iintlobo ezinokubaluleka ezinjengomnquma, i-linseed, njl. Ngenxa yokuba i-disc intervertebral ziphantsi koxinzelelo oluqhubekayo, izicubu zazo kufuneka zihlaziywe rhoqo. Le nkqubo ebalulekileyo iba nzima okanye ayinakwenzeka ukuba ukutya kwakho kunamaminerali afunekayo, ngokukodwa i-potassium, ephucula i-metabolism yamanzi kunye nokusebenza kwezicubu ze-muscle.
I-calcium ibaluleke kakhulu kumathambo. Ininzi enkulu, itholakala kwimveliso yobisi, kunye nemifuno. Ukuba le mineral ayifaki emzimbeni ngendlela efanelekileyo, oku kungekudala kungakhokelela ekuveleni kweentlobo ezahlukeneyo zezilwanyana-ezivela kumxhatshazo wokuxhamla kwi-osteoporosis. Ngaloo ndlela, abatsha kunye nabaselula (abaneminyaka eyi-11 ukuya kweyimi-24) bafumane i-1.2 gram ye-calcium ngosuku; amadoda angama-middle-aged, abesetyhini ngaphambi kokumisa umva kunye naso-1 gram. Ukuba bathatha i-estrogen ngexesha elinye, umthamo wenyuka ngokuzenzekelayo (kufika ku-1.5 grams). Lo mgaqo usebenza kwabasetyhini ngexesha lokukhulelwa nokutya: kuxhomekeke kwiminyaka abayidinga igramu (ukuya kwiminyaka eyi-19) okanye 1.4 amagremu (emva kweminyaka engama-19) ye-calcium ngosuku. Nangona i-calcium ingene emzimbeni ngendlela elungileyo, oku akuthethi ukuba wayefanelwe khona. Oku kufuna ukuba ubukho be-vitamin D, umthamo wemihla ngemihla ngamazwe ngamazwe angama-400 ME. Ukubonelela umzimba nge-calcium kunye ne-vitamin D, kucetyiswa ukuba uphuze imihla ngemihla ilitha yobisi lweenkomo. Ukuba le mveliso ayinakunyuswa ngumzimba wakho (oku kudla ngokukwenzeka kubantu abadala), ngoko kufuneka ubeke ingqalelo kwiintlanzi ezinamafutha, amaqanda nesibindi.
Ukuba uthatha i-vitamin D njengesilungiselelo sokuqulunqa i-vitamin, qaphela: xa kunokudlula ngaphezulu, kunokubangela ubuthi. Ukuze ugweme oku, kungcono ukudibana nodokotela ngaphambili. Inendima yamavithamini yeqela B nayo ibalulekile. Izilwanyana (i-soy, i-peas, njl.), Inyama, isibindi kunye nezinye iimveliso zepilisi ngumthombo obalulekileyo wokungenisa kwabo. I-Vitamin C isetyenziselwa ukuqinisa izicubu ezixhamlayo apho iigaments and tendons zethu zenziwe. Ngelishwa, akunakwenzeka ukuba kusetyenziswe ngokuthe ngqo loo mveliso eyona nto ibalulekileyo kunomthi. Izizathu ziyakwazi ukuhluka, kodwa imveliso isoloko ifanayo-i-vitamin-mineral complexes complexes. Omnye kufuneka akhumbule ukuba ukuqeshwa kwabo kufuneka kulandelwe ngugqirha. Kodwa nangona isicatshulo esabiza kakhulu nesisebenzayo singabi ncedo xa ungayeki ukutshaya. Ngenxa yokuba phantsi kwefuthe le-nicotine, i-taper enkulu kunye neyincinane, izitya ezifunekayo ngezinye izihlandlo azifikeli amathambo kunye nezihlunu. Uya kuvuyiswa kakhulu kwaye "inyopho enomsoco", njenge-marshmallow, i-pastille, i-marmalade kunye nemveliso ye-confectionery efanayo iya kuhlala isondlo sakho. Kubalulekile kuphela ukuwudla ngobungakanani, kunye nokugatya i-tshokoleta. Inendima ebalulekileyo ikwabelwe iintlobo ezahlukahlukeneyo zokutya, amantongomane kunye nemveliso yobisi. Amaqanda angadliwa naluphi na uhlobo, kodwa engaphezulu kweyodwa ngosuku.
Ngokusekelwe apha ngasentla, ungacacisa uluhlu lwezitsha ezifanele ukuba zithathe indawo ekhokelela ekudleni kwabantu ababuhlungu ngenxa yeentlungu zentlungu kunye nomgudu. Ezi zibandakanya iisobho zemifuno kunye nobisi kunye nokudibanisa amazambane kunye nosanhlamvu. Inyama, intlanzi okanye iinkukhu kufuneka zibe yi-fat-fat, indlela efanelekileyo yokuyilungisa ukubilisa, kunye nokuhamba. Ukufumana i-salads, zama ukusebenzisa imifuno emitsha okanye i-pickled, ukuphepha i-marinades, i-pickles, njl njl. Njenge-snack, kucetyiswa ukuba neavigrette okanye imifuno ye-caviar, kodwa kungcono ukunqabela nayiphi na izitya ze-mushroom. Ekugqibeleni, ndingathanda ukuphawula ukuba ukutya okufanelekileyo kufuneka kunikwe ingqalelo ekhethekileyo ebusheni nasekufikeni kwentsha, xa kusekho ukusetyenziswa ngokufanelekileyo kwenkqubo ye-musculoskelet (ngokuqhelekileyo le nkqubo igqitywa ngeminyaka eyi-18-20). Kulo xesha lixesha lokuba ukubonakala kweengxaki zomgudu, obangelwa ukungondleki, kubonakala kunokwenzeka. Nangona oku akuthethi ukuba xa umntu esemdala unokutya yonke into: kakhulu ingxaki zempilo, ukubaluleka ngakumbi kufuneka kuqhotyoshelwe ekuqulunqweni kokutya kwakho kwansuku zonke. Ngoku siyazi ukuba ukhethe ukutya kwintlungu emlonyeni wesibeletho.