Nangona kunqongophala okungabalulekanga kwamavithamini kunye neemaminerali kunokubangela iingxaki ezinzulu ezinxulumene nokuphuhliswa komzimba, kwaye ngenxa yoko, kwinani elikhulu lokufa. Njalo ngeveki kwiplanethi yethu, malunga nabasetyhini abayi-1000 bathi ukuphuma ebomini ngenxa ye-anemia, ebangela ukungabikho kwesinyithi, kodwa ngenxa yezinto ezingenayo i-iodine emzimbeni, xa ibhinqa lithwele umntwana, abantwana abangaphelelanga kubonakala.
Kubafazi, ingxaki yokungabikho kwamaminerali kunye namavithamini emzimbeni yinkxalapho enkulu, kuba ichaphazela ukubonakala kunye nezinye izinto ezibalulekileyo. Ziziphi ukutya eziqukethe iivithamini eziyimfuneko kumzimba wesifazane? Uninzi lwamavithamini kwimeko yabo yendalo zifumaneka kwiintlobo zemveliso yemvelo, ngoko kubaluleke kakhulu ukutya ngokufanelekileyo-kule meko, ibhalansi efunekayo yamavithamini kunye neemaminerali emzimbeni iya kugcinwa.
Ukuba ukhawuleza ukhathala kwaye uhlale uxinekile, ngoko umzimba wakho unqongophala oluninzi lwevithamini B3, E, kunye ne-potassium kunye ne-manganese. Ungayilungisa imeko ngokuhlukana kwemenyu yakho ngamantongomane, iibhotile, imifino, iifereji ezihlaza, iintlobo ezahlukeneyo zeelitrus, iibhanana kunye nembewu yelanga.
Ukuba unesifo sokulala, oku kubonisa ukungabikho kwamavithamini e-B kunye neeminerali - i-calcium ne-potassium. Yongeza kwimihla yokutya yakho yamasala, amabhanana kunye nama-citrus, ubhontshisi, iibisikazi, iimbombo zeefomo kunye nesibindi, intlanzi entsha, irayisi emdaka kunye nezinye izityalo.
Ukuba igazi lidla ngokukhawuleza ukusuka ekhaleni lakho, mhlawumbi uvakalelwa kukuntuleka kwamavithamini amaqela C, K kunye no-R. Yidla utamatisi, iklabishi, i-bell e-green bell, i-currants, kwaye kuyafaneleka ukusela ioli yeentlanzi.
Ukuba ufumana iingxaki zeengxaki zamazinyo rhoqo kwaye zonakaliswa ngokungenangqondo - oku kubonisa ukungabikho kwe-vitamin D, kwimeko apho kufuneka uphuze ioli yeentlanzi kwakhona, kwaye uguqule imenyu yakho ngesibindi, ibhotela kunye nezinye iimveliso zobisi, intlanzi, i-soya , amantonga kunye nama-walnuts, imbewu ye-sunflower.
Ngaba uhlala ubanda kakhulu? Mhlawumbi ufumana ukungabikho kwamavithamini A kunye ne-B5. Yongeza kwiidroti zemenyu yemihla ngemihla, kunye nemifuno ye-yellow okanye i-orange, i-lettuce, intlanzi, iimveliso zobisi, i-melon kunye neembotyi.
Kuyaziwa ukuba enye igram yeenqatha iqulethe iikhalori eziphindwe kabini njengegrimu ye-carbohydrates kunye nama-proteins. Nangona kunjalo, abaninzi abayaziwayo besondlo bakholelwa ukuba akuyimfuneko ukususa ngokupheleleyo amafutha kwimenyu. Unokuzisebenzisa nje ngaphantsi, apho kungenjalo bangabangela ingozi, kodwa baya kuzisa izibonelelo ezilungileyo. Impilo yesikhumba, i-immune system, kunye nenhlalakahle yendalo yonke incike kumafutha. Ukongezelela, amafutha anceda ngokukhawuleza kwaye angcono athathe amanye amavithamini atholakala kwiziqhamo nemifuno. Ngokomzekelo, sinokukuchazela ukuba inani elincinane leladidi elizaliswe ngeoli liza kuzisa iintlobo ezininzi kunokuba lukhulu lwesaladi, engenakunyuswa.
Siyathemba ukuba emva kokufunda le nqaku, uya kuqonda kakuhle, apho ukutya kunokuqukethe iivithamini.