Abantu abadla amancinci ama-carbohydrates, bazikhanyela ngokonwaba, ngokwenza kube nzima ukukhathazeka komntu kunye nokungabikho kwezinto ezinyukayo.
Iifolthi
Ucwaningo lwezenzululwazi lubonise ukudibanisa phakathi kwemizwa yomntu kunye nokungabikho kweekhemikhali kunye nobuchule. Abantu abangaphezu kwe-2000 bathathe inxaxheba ekuhlolweni. Kwafunyaniswa ukuba abantu abasebenzisa inani elincinci lobungakanani, umngcipheko wokudakumba ngowama-67% ngaphezulu kunezinye. I-Folate ikhuthaza ukuhlanganiswa kwe-S-adenosylmethylonin, ikhemikhali kwingqondo, eyinto engavumelekanga yendalo. I-Vitamin B ifumaneka kumagqabi, iifom kunye nejusi le-orange. Inani eliphakanyisiweyo li-400 mcg ngosuku, kodwa ungadinga kabini ukukhusela i-melancholy. I-Vitamin Bi2 (eninzi inyama) inceda kwakhona, ukusetyenziswa kwayo kwansuku zonke kunokuba nomphumo ofanayo kwi-S-adenosylmethylonin kunye ne-homosysteine.
Kwiminyaka eyadlulileyo, ukutya kwethu kwakutyebile kwiimveliso ze-omega-3, eziye zaxutywa ngabantu kwiintlanzi kunye nenyama yeenkomo ezazityetyiswa ngamabele, kwaye ukukhula koxinzelelo kwakungaphantsi kwama-100 kunamhlanje. Umlinganiselo we-omega-6 ukuya kwi-omega-3 ukususela kwi-5: 1 ukuya ku-10: 1 ichanekileyo, kuninzi lwabantu bantu lo mlinganiselo usondele kwi-20: 1. Ukwandisa izinga le-omega-6, kufuneka udle ioli yefowuni eninzi, inhlanzi enamafutha, apho inyama yayo iqukethe ixabiso elincinci le-mercury, umzekelo, i-salmon kunye ne-sardine. Kukho intlanzi kanye ngenyanga kwanele. Ezi mveliso kufuneka zitshathwe ubuncinane amaxesha amaninzi ngeveki. Imveliso equkethe i-omega-3 amafutha kwimifuno eluhlaza, kwi-flaxseed kunye neoli. Ukunciphisa ukusetyenziswa kwezi mveliso kunokuba yinto enqabileyo yokunyuka kwemizwelo, imizwa kunye nokungabikho kwezinto - enye yeentlobo zokudandatheka okuqhelekileyo zenzeka kwiinyanga zasebusika. Izondlo zibonisa ingqalelo ukuba kule mimandla apho ukutya komntu kuqulethe iintlanzi ezininzi, ngaphantsi kwepesenti yabantu abadandathekileyo.
Ngaba unayo nayiphi na ingxaki xa ufuna ukugxila? Mhlawumbi yintsimbi. Umntu usebenzisa i-iron engaphantsi kuneyona imfuneko. Iingcali zenzululwazi ziye zafumanisa ukuba ukungabikho kwesinyithi kwabasetyhini kunokubangela ubunzima ngokuchaneka nangokukhawuleza kokusetyenziswa kwengcaciso. Iimpawu azisoloko zifana: ziyakwazi ukuphazamiseka, ukulibala, ukulahleka kwamandla kwaye, njengommiselo, impilo embi. Hlola izinga le-hemoglobin ukuba ucinga ukuba unesitya, xoxa nodokotela wakho oya kuqinisekisa ukuba kufuneka i-iron eyongezelelweyo. Ngendlela, ezo zixhobo ezifana namafutha zibalulekile ekusebenzeni kakuhle kweeseli zobuchopho. Ngomntu ombi kunye nokuntuleka kwezinto, kukho ukudibanisa phakathi kwala maseli, ukuze imemori ibe nzima. Ukutya ukutya okuqukethe amafutha, afana namaqanda, ibhotela ye-peanut, ubisi, uqinisekisa ukuba ufumana u-420 mg owufuna usuku.
Amaminerali achaphazela nomoya womntu kunye nokungabikho kwezinto. Ukuxinezeleka, ukuxhalabisa, iindawo ezinxulumene ne-premenstrual syndrome, zifana neempawu ze-calcium. Enyanisweni, i-PMS ingaba yinto ebonakalayo yokuphula umthetho we-calcium kunye ne-vitamin D metabolism, isalathiso sokuqala somngcipheko we-osteoporosis.
I-calcium inefuthe elithile kwi-hormone, "ilawula" intlungu, kuba ichaphazela nomsebenzi weeurotransmitter engqondweni.
ICalcium. Ibhinqa idinga kuphela i-600-800 mg ye-calcium ngosuku, kodwa ekunciphiseni iimpawu ze-PMS, udinga 1000-1200 mg.
I-Magnesium inokuphinda iphucule imimoya. Uphando lubonisa ukuba lubaphazamisa kwabasetyhini abanezifo ezinentloko ngexesha lokuya esikhathini. Ukutya rhoqo kwe-vitamin D (400 ME) kunye ne-magnesium (400 mg) kunokunciphisa i-PMS. Isipinashi, i-tofu, imbewu ye-sunflower iya kunceda ukuzalisa umgangatho wansuku zonke.