Inzululwazi sele isifumene ngokuchanekileyo kwaye yafanisa izifo zethu ngokusweleka kwamavithamini athile kunye namaminerali. Kubonakala ngathi into enjalo, kodwa umzimba wethu uvalele ukungabi naluphi na i-milligram yezixhobo ezifunekayo kwaye unikezela iimpawu eziqhubekayo malunga nokuzaliswa kwazo. Kwiimeko ezininzi, unokwenza ngaphandle kokusetyenziswa kwemveliso yecandelo lezonyango kwaye uphinde ufake iipilisi ezineemveliso eziqhelekileyo.
Phawula ukucaphukisa ngokweqile kunye nokuxabana? Unobunci bensimbi, yidla! Ngaba imilenze yakho iyavuthwa? Ngenxa yoko, akukho potassium eyaneleyo. Vimbela ibhanana, kule nzuzo ephindwe kabini: kwaye ilungile, kwaye umzimba uya kufumana imaminerali eyimfuneko. Ukususela kwangoku, njengoko besithi, inkcazelo encinci ...
1. I-VITAMIN B2 INKCAZELO
I-dose yemihla ngemihla ekhuthazwayo i-1.3 mg yamadoda kunye no-1.1 mg yabasetyhini. I-Vitamin B2 ibalulekile ekuveleni nasekukhuleni kweeseli, ngaphandle kokuba umzimba awukwazi ukubuyisela ulusu kunye neeseli ezinamaqabunga ngesivinini esifanelekileyo. Ngenxa yokusilela kwayo, umzekelo, iingcango zomlomo zingase zityhuke. Kwakhona kuyimfuneko yokucubungula ukutya kwi-energy, ngoko ukukhathala kunye ne-migraine kuya kuba yimpawu ezichanekileyo zokungabikho kwe-vitamin B2. Ngokwezibalo, i-5 yamantombazana ephakathi kweminyaka eyi-11 kunye ne-18 ubudala kwaye omnye kwabasibhozo abasetyhini abasebenzisi i-vitamin B2 ngokwaneleyo. Kubantu, i-vitamin ishilo. Isizathu kukuba badla ukutya okungakumbi (njengento yonke ilula kwaye ilula!) Kwaye kwindleko yokutya idinga umlinganiselo weB2. Iimeko ezinobunzima be-vitamin B2 zithinteka kalula-zifumaneka kwimveliso yobisi, nje ngeglasi (250 ml) yobisi ekudleni kwansuku zonke kuya kususa zonke iingxaki.
2. UKUHLAWULWA KWE-VITAMIN A
Akukho-migraine, njengoko kwimeko ye-vitamin B2, kunye ne-indigestion iya kubonisa ukungabi nalutho kwe-vitamin A. Inani le-0.7 mg ngosuku ngamadoda kunye ne-0.6 mg yabasetyhini kuyadingeka ukukhusela indawo ye-mucosal yamathumbu kunye ne-airways ukusuka sulelo. Kodwa le nombolo iphinde ilahleke kwintombazana yesibhozo yabesibini kunye neepesenti ezili-10 zamadoda. Abancinci abangaphantsi (aba-6 ekhulwini) abanalo i-vitamin A ngenxa yokutya kwemifuno yabo, badla iinqwelo ezininzi kunye nemifino ene-vitamin A. I-ration yokuxazulula ukulahleka yiyona nto ilula: iinqwelo kunye nesibindi, kodwa isibindi kubafazi abakhulelweyo akacebisi ukuba "ukubhalwa" kwe-vitamin A ukulimaza umntwana.
3. XHUMA IVITAMINI D
Intlungu ngokubanzi emzimbeni nasendaweni yangasemuva okanye amajoyina, i-fasciitis ye-plantar (intlungu kwizithende, ingakumbi kusasa), ubuthathaka kunye nokukhathala ziyimpawu zokungabikho kwe-vitamin D emzimbeni. Kubalulekile ekuphuhliseni nasekugcinweni kwamathambo kunye nemisipha, njengoko ilawula izinga le-calcium ne-phosphorus. Ukuqinisa amathambo ethu, i-vitamin ibalulekile kwakhona kwi-immune system, ukuphucula amandla okukhusela umhlaza womzimba. Umthamo wemihla ngemihla u-5 μg (lo ngu-0.005 mg! Qhathanisa nomqathango ongezantsi apha kwiivithamini B2 no-A). Nangona kunjalo, iinani libonisa inani eliphantsi le vitamin D kuwo onke amaqela.
Ukuntuleka kwe-vitamin D kupheliswa ngokukhawuleza yi-sardine yakho enamathandayo, i-salmon okanye i-sprat xa uchitha ubuncinane ubuncinane ngeenkonzo ngeveki. Kwaye nawuphi na usuku olukhanyayo kufuneka uphumelele kwisitrato uze uchithe imizuzu engama-20 phantsi kwelanga ngaphandle kokukhuselwa kwelanga. Yakha umzimba yonke iimeko, uya kuzibonelela nge-vitamin D.
4. ZITHETHO ZINC
Ngaba uyeke ukuzahlula ama-flavoring nuances of food? Mhlawumbi oku kubangelwa ukungabikho kwe-zinc emzimbeni. Uphononongo olutshanje olwenziwe ngabagqirha baseYurophu bafumene ukuba kwizigulane ezinomxholo we-zinc ezisezantsi kwiiseli zegazi ezibomvu, ukukwazi ukufumana ukunambitha kwamanzi kunyuke. Ngokuqhelekileyo, i-zinc iyimfuneko ekuphuhliseni nasekugcinweni kweengcamango zengcamango kunye nokuveliswa kwe-enzyme ye-salivary. Ukuntuleka kwayo kubonakalisa ukwanda kwezifo ze-catarrhal nokuphulukisa ukuphulukiswa kwesilonda, njengoko le mineral idlala indima ebalulekileyo ekusebenzeni kwamasosha omzimba kunye nokulungiswa nokuhlaziywa kweeseli.
Inkomo kunye nemvana, inantambo (ngokukhethekileyo iifanant okanye i-cashews), i-grains epheleleyo iya kuncedisa ukungabikho kwe-zinc. Imfuno yansuku zonke ye-zinc kumadoda ngu-9.5 mg, kubasetyhini kufike kwi-7 mg.
5. UKUHLAWULWA KWEPOTASSI
I-potassium "iboshwe" ukunceda ukulawula ukulinganisela kwamanzi emzimbeni, ngoko ukusilela kwayo kuncedisa ukwanda kwengcinezelo yegazi. Konke oku kubunzima kubonakalisa imilenze evuvukileyo, ingakumbi ekupheleni kosuku. Izazi zezilwanyana ziye zazimisela ukuba malunga nekota nganye yabasetyhini ababoneleli inani elifunekayo le-potassium ekudleni kwabo.
I-potassium ininzi kwimifuno kunye neziqhamo, ngakumbi kwiibhanana. Ngoko ke, bonke abasetyhini abathi besukuhlwa ngokububula: "Ndingathini na ukuvuvukala kweenyawo!", Kunconywa ukuba udle amabhanana amahlanu ngosuku, kwaye kuya kuhanjiswa i-dose efunekayo imihla ngemihla ye-potassium 3.5 mg.
6. UKUBHALWA KWENXA
Oogqirha baqaphela ngokucacileyo ubudlelwane obuphakathi komlingiswa ogqithisayo kunye nokusilela kwesebe emzimbeni. Ngaphambili, iimpawu ezinjalo zibonwa ngokugqithiseleyo kwaye, ngokungaqhelekanga, imo yesilengiso ngesimo se-concave spoon (njengokungathi ingabamba ukuwa kwamanzi). Ngoku, ukukhubeka okwenyuka kuthathwa njengelona lathiso olukhokelela kwintsilelo yentsimbi kuzo zonke ezinye izinto.
Intsimbi yenye yezona zinto ziphambili zeeseli ezibomvu zegazi, zifuna ukuba zisasaze i-oxygen kuwo wonke umzimba. Ukuba kukho ukunqongophala, okokuqala, umthamo we-oksijeni enikezelwa kwingqondo iya kuncipha. Ngenxa yoko ukubonakaliswa kwengxabano. Umthamo ofunekayo wemihla yamadoda ngowama-8.7 mg, kunye nabasetyhini - malunga no-14.8 mg! Kuphela ngokwezibalo, ukuya kuma-30 ekhulwini kumantombazana asetsheni kunye namaphesenti angama-17 amabhinqa aneminyaka yonke ubudala abafumana ubunqongophala bensimbi. Nantsi enye yeenkcazo zokutshatyalaliswa okukhawulezayo kunye nokunyaniseka kwamantombazana asetsheni kunye nokugqithisa (xa kuthelekiswa namadoda) ukuxhamla kwabasetyhini abadala.
Imithombo yesinyithi yemvelaphi yezilwanyana - inyama yenkomo, i-sardines, amaqanda, kunye nemifuno eluhlaza, i-nut, i-legumes engcono kunazo naziphi na iipilisi ziya kunceda ekukhoneni. Amadoda akufanele agxininise kwaye ahlale esondla abafazi bawo ngeemveliso ezibizwa ngegama. Emva koko banikezelwa ukuphumla kwentsapho, akukho mntu uya kubacima.