Ngokuchasene noko, ukumelana nokunyamezela ukunyamezela kuphezulu, kwaye ukuphuma kweemvakalelo ezintle kukhulu. Nangona kunjalo, loo mfazi udinga ukukhuselwa okongeziweyo, kuba imisebenzi yakhe ibonisa ukuvuleka rhoqo kwizesongelo. Ngoko ke, malunga ne-vitaminisation yokutya kwabo, ummeli ngamnye wesini esicuthakathaka kufuneka acinge ngento esemncinci.
Ukukhuselwa komzimba ngokubanzi.
Ukuze uzikhusele kwiingozi ezininzi, soloko uhlala kwimeko enhle kakhulu kwaye ukhanyise ngokumomotheka okukhulu, kwaye umfazi udinga iivithamini A, C, E. Ziqulethwe kuso nasiphi na isiqhamo, imifuno, ibhotela, ingulube kunye nesibindi seenkomo kunye nemveliso yokutya.
Ngoko, i-vitamin A isekela ukukhuseleka kwabasetyhini ngokubanzi, igalelo ekulondolozeni ulutsha lwakhe, likhawuleza i-metabolism kwaye livimbela ukomisa kwesikhumba kwiindawo ezikhuselekileyo-ezandleni, ezinqeni nasezinyaweni. Ukongeza, le mveliso eluncedo linika isiqhelo se-thyroid gland kwaye ibukhali. Itholakala kwi-caviar engqengquthelayo, ukhilimu omuninzi ophakathi kwamanqindi, i-cod nesibindi.
I-Vitamin C - isilwa sempilo yesimo senhliziyo senyamazana, ukuba uyayigcina isifundo esiqhelekileyo se-metabolism, inceda ukususa i-toxins egazini kunye nezinye izinto ezinobungozi. Le vithamini, phakathi kwezinye izinto, ivuselela ingqondo kwaye ivelise imisebenzi yokukhusela yomzimba. Inika ukhenkceleka kwesikhumba kunye nokwandisa ukuchasana kwayo nemiphumo emibi. Ukuze ufumane u-vithamini C okwaneleyo, wonke umntu onesini esinyanisekileyo kufuneka afake ukutya kwakhe kwansuku zonke nayiphi na izithelo ze-citrus (iidipefruit, i-oranges, i-lemons, i-mandarins), amagilebhisi kunye nemifino (i-lettuce, i-dill, i-parsley, i-cilantro).
Kodwa ukugcina u-elasticity and elasticity yolusu, kuphela i-vitamin C ayiyi kuba yanele. Kukho esinye isixhobo esisebenzayo esilungiselela kungekhona kuphela ukulondolozwa kwentsha kunye nolutsha lolusu, kodwa lunceda ukukhusela kuyo yonke imonakalo. I-Vitamin E, eyaziwa ngokuba yi-tocopherol: ukuba kukho i-elixir yobomi obungunaphakade, le nto iya kuba yinto ebalulekileyo kwindlela yayo. Isitye ngasinye siya kwenza le nto ibe ne-elastic, engabonakaliyo ekwenzeni i-microcracks, ukuyikhusela ngokuqinisekileyo ekumanyeni nokukhawuleza ukuvuselelwa kwayo. Fumana i-vitamin E inokufumaneka kwi-almonds, imbewu ye-sunflower, i-oyile yemifuno (ikakhulukazi-kwiminquma), okanye iindidi ze-porridges.
Kufuneka udle ii vithamini ezintathu ezisisiseko. Kodwa ukwazi ukuba yiyiphi imivithamini efunekayo kwaye kufuneka ngokuqinisekileyo ibe khona ekudleni akukaboneleli ngenzuzo ngokupheleleyo. Umzimba uphinde ufune ukubanceda bafunde. Kwaye kule nto inceda ukongeza kwimveliso yokutya equkethe i-zinc ne-selenium, enokuxinwa okwaneleyo kukho iitamatati, amaqanda, i-oyster kunye nevenkile zaselwandle.
Amathambo anamandla, izipikili kunye namazinyo.
Ibhinqa alikho isizathu esibizwa ngokuba ngummeli wesini esithe shathaka. Enyanisweni, ukuhlukana kwamathambo akhe kuku-18% ngaphezulu kuneleyo madoda. Ngokwezibalo, i-tooth eamel kubasetyhini ixhomekeka ngokukhawuleza nge-12%. Kwaye izikhonkwane, ngenxa yothando lwabesetyhini lwezinto eziphathekayo ezinomzimba omdala, zihlala zidinga ukuqiniswa. Ngaloo ndlela, umzimba wesetyidinga udinga i-calcium kwi-calcium engekho ngaphantsi kwamavithamini okusebenza ngokubanzi.
Kukho uluvo olwandisa umthamo we-vitamin D ekudliwayo ekudleni, okubangela uxanduva lwamathambo esithambo emzimbeni womntu, lufanelekileyo kubafazi abafikelela kwiminyaka engama-40. Kodwa enyanisweni, ii-vitamine ezinjalo ziyimfuneko kubasetyhini nawuphi na umdala-ukususela kumncinane ukuya phambili. Ngako oko, wonke umntu othakazelisayo, onqwenela ukukhanyisa ukumomotheka okunomsoco kunye nokujonga ubuso bakhe kwiintambo ezide, kufuneka athatyathele ukubonakala kweemveliso kunye nomxholo we-calcium ekudleni kwawo. Ngaphambi kokuba uguqulwe i-yolk yeqanda (eluhlaza), ivenkile yezilwanyana okanye utywala obisi obunxilisayo ekudleni kwakho kwansuku zonke, kufuneka bamele bathethe ingcali kwinkonzo yonyango okanye yokutya.
Emva kweminyaka engama-50 emzimbeni wabasetyhini, kukho ukwehla ngokubanzi kwisithambo samathambo. Kwakukho ngeli xesha lonke i-female squelet is inzima. Ukuze uphephe ukungaphumeleli okungeyomfuneko ngokungazinyameki, kubalulekile ukuba abafazi abanjalo banyuse inani lemveliso yeentlanzi kunye nezinye iimveliso eziqukethe i-calcium, isinyithi kunye ne-phosphorus.
Kukhona i-vitamin D enye into ebalulekileyo - umzimba unako kwaye udibanise wona, phantsi kwefuthe lemibala ye-ultraviolet. Ngoko ke, ibhinqa linceda kakhulu ilanga. Yaye kungekhona kuphela ehlobo, kodwa nakweyiphi na ixesha elifudumeleyo. Kakade, kukho imithetho ye-sunbathing eyenzelwe ukukhusela isikhumba esilukhuni ukususela ekugugeni kwasekuqaleni, ukuguquka kwebala okanye ukuma. Kodwa ngesimo sengqondo esifanelekileyo kwinkqubo, ngokuthatha ii-baths zelanga, unokufumana i-dose efunekayo ye-vitamin D.
Igazi lempilo kunye namandla omzimba.
Enyanisweni, ukuzama ukucacisa ukuba yiyiphi imivithamini ibhinqa lifuna, akwanele ukugxila kuphela ekuqiniseni umzimba. Emva kwakho konke, iimeko ezintle aziqalanga ngamathambo aqinileyo kwaye kungekhona ngokunyaniseka kwesikhumba (ikakhulukazi abafazi abancinci, abangazange bakhathaze ingxaki yesikhumba sebala). Isiseko sesimo esihle kukuba ukungabikho kwengcinezelo, umgangatho wenkqubo yokujikeleza kunye neqoqo lama hormone efanelekileyo.
Isikhumba esiphezulu asiphazamisi abo bafumana i-vitamin B12 eyaneleyo, ejongene negazi, echaphazelekayo kwimimiselo ye-metabolism - i-carbohydrates kunye neoli. Kungabikho kokuvithamini ekudleni okudla ngokukhokelela kwingxaki yempilo kubasetyhini abanomlutha kwizityalo. Ekubeni ifunyenwe kuphela kumaqanda, i-giblets kunye nemveliso yobisi enotyiweyo, izityalo zityalo zihlala zifumana phantsi. Kwaye ukuyihlanganisa kwinqanaba leyeza-mveliso alikaze lenzeke.
Ukungabikho kwe-vitamin B 12 egazini kakhulu kwandisa ingozi yezifo ezinjenge-anemia, neurosis, ukuphazamiseka kwengxaki. Ukongezelela, yile nxalenye evimbela ukwanda kweemeko zengqondo, iqinisa inkqubo ye-nervous central kwaye ixanduva lomfazi ukulawula isimo sakhe sengqondo.