Kukho ulwazi olukhulayo ngokubaluleka kokutya, kubonisiwe ukuba indlela yokutya ine-a ifuthe ngqo kwimpilo yabantu. Inqanaba ngalinye lobomi lahlukile, kwaye inqanaba ngalinye lifuna iimfuno ezahlukeneyo zesondlo.
Elinye lala manqanaba ebomini babo bonke abantu kukukhangela ukukhulelwa. Kukho ukutya okuthile okunokudlala indima ebalulekileyo kulo msebenzi, ngokuqinisekileyo nangokubi. Ukuba uceba ukukhulelwa, ungaphoswa zezi ngcebiso malunga nesondlo.
Ukutya okuza kukunceda ukhulelwe
Xa kunokwenzeka, kungcono ukuqala ukutya ukutya esikudwelise apha ngezantsi, ixesha elithile kwangaphambili. Ngokutsho kweengcali, kuya kuba kuhle kakhulu qala ukuzithatha phakathi kweenyanga ezi-3 nonyaka ophelileyo yokukhulelwa. Nangona kunjalo, la maxesha aqikelelwa kuba kuya kufuneka ukhumbule ukuba bonke abantu basetyhini abathathi xesha elifanayo ukufezekisa ukukhulelwa. Eyona nto ibaluleke kakhulu kukuba uyithathe lula, uyonwabele eli xesha lokukhangela ngokuvisisana neqabane lakho.
Ukutya okunotyebileyo ngentsimbi
Umzimba udinga inani elaneleyo leeseli ezibomvu zegazi ukuze iiseli kuwo wonke umzimba zifumana ioksijini Ingaba udinga ntoni. Ukuze iiseli ezibomvu zegazi zenze umsebenzi wazo, kufuneka zenziwe ngentsimbi. Xa iiseli zomzimba zingafumani oksijini yaneleyo, amajoni omzimba aya esiba mandundu. Ngesi sizathu, abantu abanengxaki yokunqongophala kwe-iron anemia, baziva beswele amandla kwaye benengxaki yokusebenza ngokubanzi ngokubanzi.
Kwabasetyhini abaphakathi kweminyaka eli-19 ukuya kwengama-50, isixa esinconywayo semihla ngemihla yentsimbi yi-18 mg. Kwimeko yabasetyhini abakhulelweyo, le mali inyuka iye kwi-27 mg. Ugqirha wakho uya kuncoma isongezelelo sesinyithi ukuze iimfuno zakho zigutyungelwe. Nangona kunjalo, Unokufumana isinyithi kukutya okuninziZama ukubabandakanya kwisidlo sakho ukuze uqiniseke ukuba uyazigubungela zonke iimfuno zakho ezintsha.
- Inyama ebomvu nenyama emhlophe
- Pescado
- Imifuno
- Amaqanda
- Isibindi senkomo
- zesoya
- Imifuno eluhlaza eluhlaza
Ukuze isinyithi sithathwe ngcono, dibanisa oku kutya kunye nokunye okunothe nge-vitamin C, ezinje ngeorenji, i-kiwi okanye ipayina.
I-Omega-3 fatty acids
I-Omega 3 ibalulekile ukulinganisa amajoni omzimba, amahomoni, kunye namalungu okuzala, ii-ovari, ii-ovules kunye nesidoda. I-Omega 3 fatty acids inokufumaneka kuphela ngokutya. Ke ngoko, yandisa ukutya kweentlanzi ezityebileyo kula mafutha. Kuya kufuneka uphephe iintlanzi ezinkulu, njengoko zinemekyuri, eyingozi kakhulu kwimveku engekazalwa.
- Ityhuna ekhanyayo enkonkxiweyo
- Salmon
- Iipraws
- Iflakisi, iquinoa, okanye imbewu ye-chia
- Amantongomane
- Oats
Iivithamini kunye ne-antioxidants
Antioxidants zinceda iiseli zizikhusele kumonakalo omkhulu wasimahla. Ukongeza, i-zinc iphucula ukuveliswa kwe testosterone kumadoda nakwi-ovulation kubafazi. Ke ngoko, faka ukutya okunotye iivithamini kunye neeminerals kunye nomxholo ophezulu we-antioxidant kwisidlo sakho. Phakathi kwazo kukho iivithamini A, C no-E, i-selenium, i-zinc, ubhedu okanye i-manganese.
- Iphunga
- Amandongomane
- Iimbatyisi
- Imbotyi yengqolowa
- Sesame
Iziqhamo kunye nemifuno kukutya okubonelela ngeyona vithamini kunye neeminerali. Ngaphakathi kwezi, khetha ezo zinemibala ebomvu, njenge iziqhamo ezibomvu, amaqunube, iitsheri, iiblueberries okanye ipepile ebomvu.
Ifolic acid
Ifolic acid iphucula impilo yamaduna kwaye inceda ukuphucula i-ovulation yomfazi. Ngokutya akunakwenzeka ukuba ufumane isixa esifunekayo ngeli xesha, ke kuya kufuneka uthathe isongezelelo esiya kumiselwa ngugqirha wakho. Ungayifumana le vithamini B kwimifuno eluhlaza eluhlaza, iziqhamo zesitrasi, amandongomane kunye nemidumba.
Iiproteni zemifuno
Olu hlobo lweprotheni luyathandeka kakhulu ekuchumeni, unokulufumana kukutya okunje ngeelentile, iimbotyi, amandongomane okanye itofu. Ukutya okune-protein phucula umgangatho weqanda, ungalibali ukufaka ubuncinci ama-25% ezi mveliso ekudleni kwakho yonke imihla.