Ngesikhathi sokukhulelwa kubaluleke kakhulu ukudla zonke izinhlobo zokudla, ukuze umzimba uthole zonke izakhi zomzimba ezidingekayo. Ukukhula kombungu kungathikamezeka kakhulu uma kunokushoda okukhulu kwezinto ezithile, ngakho-ke, kuyadingeka ukuthatha uvithamini ibhekwa kusukela ngaphambi kokuqala ukufuna ukukhulelwa, kuze kube amasonto abeletha.
I-iron iyimbiwa ebaluleke kakhulu, ngoba ibamba iqhaza elibalulekile ekwakheni amangqamuzana egazi abomvu engane. Eqinisweni, ngesikhathi sokukhulelwa owesifazane udinga ukuphinda kabili amanani anconyiwe ensimbi usuku ngalunye. Ngaphandle kwalokho, ingane ibingakwazi ukuthola inani elidingekayo ekukhuleni kwayo noma umama uqobo angahlushwa i-anemia yokushoda, okuyisifo esivame kakhulu se-anemia.
Ukudla okunothe ngensimbi
I-Iron ibaluleke kakhulu kukho konke ukukhulelwa, kuyo yonke impilo empeleni. Kodwa-ke, kuyi-trimesters yokuqala neyesibili lapho kubaluleke kakhulu ekukhuleni kwengane. Ngakho-ke, kubalulekile kufaka ukudla okunothe ngensimbi ukuhlangabezana nezidingo sokukhulelwa, ngoba umzimba uqobo awukhiqizi le minerali.
Ukuthola amanani adingekayo ensimbi ngesikhathi sokukhulelwa, kufanele ufake ukudla okuqukethe le minerali. I-ayoni ikhona ekudleni okuningi okuvame ukusetshenziswa njalo, noma kunjalo, inani alifani kuzo zonke izimo. Lokhu ukudla okungu-6 okunothe ngensimbi ongazithatha ukuhlangabezana nezidingo ngalesi sikhathi sempilo yakho.
- Izithelo ezomile: Umthombo obaluleke kakhulu wensimbi esuselwa ezitshalweni enokudla okwehlukahlukene okuzokusiza ukuhlangabezana nezidingo zakho zensimbi. Kanye nabanye izakhamzimba ezibalulekile ezinjenge-omega-type fatty acids, i-fiber, i-calcium, i-phosphorus noma i-potassium, phakathi kokunye. Thatha ama-pistachio, ama-cashews, ama-alimondi, amakinati, ama-walnuts, ama-hazelnut, njll.
- Imidumba: Phakathi kwezimbotyi, lezo ezinikela ngenani elikhulu lensimbi kukhona udali, izinkukhu namabhontshisi. Yidla imifino njalo, kumasaladi, isitshulu noma amafomethi wokuzijabulisa anjengalawa ama-burgers.
- Imifino eluhlaza: Ikakhulukazi isipinashi, kepha ne-parsley noma i-chard. Ungabathatha ngezitsha ezingenakubalwa, ngisho naku- Ama-smoothies amasha entambama eshisayo.
- AmaMollusks: Ngaphezu kokuba yiqembu lokudla okunothe ngensimbi, ama-mollusk aqukethe ama-amino acid abalulekile, amavithamini, i-calcium namaminerali. I- amaqhude, izimbaza noma izimbaza, unikeze izakhamzimba ezinenani elikhulu lebhayoloji, ngokunezela ukuthi aqukethe amafutha noma i-cholesterol.
- Ushokoledi omnyama: Lokhu kudla okunothileyo kucabanga umthombo omkhulu wensimbi, kanye nezinye izinto ezizuzisa kakhulu umzimba ezifana ne-flavonoids, i-magnesium noma i-calcium, phakathi kwabanye. Vele, hlala ukhetha ushokoledi ngamaphesenti aphezulu kakhokho ongabekezelela.
- Izinongo: Ukunonga izitsha zakho ngezinongo ngeke kukusize kuphela ekuthuthukiseni ama-flavour. Ngaphezu kwalokho, ungakhuphula ukungena kwensimbi ngendlela ecebile nelula. Izinongo ezifana i-thyme, i-oregano eyomile, i-curry, ikhumini, upelepele noma isinamoni kunikela ngensimbi enkulu.
I-Iron ne-vitamin C, ababambisene kakhulu
Ukuze umzimba ukwazi ukufaka kahle insimbi ekudleni okudlayo, kubalulekile ukuthi uwahlanganise nabanye abacebile ngovithamini C. Lokhu kungenxa yokuthi okuningi kwalokhu kudla kuqukethe i-non-heme iron, ingeyomsuka wezitshalo futhi kunzima kakhulu ukuthi umzimba ukwazi. Uvithamini C usiza umzimba wakho ukuthi uzuze kakhulu lawa amaminerali ekudleni okudlayo nsuku zonke.
Ngakho-ke, kubaluleke kakhulu ukuthi ngemuva kokudla ukudla okunothe kwensimbi, ukugcwalise ngokunye ukudla okuqukethe uvithamini C. Okuthile okulula kakhulu, ngoba le vithamini ikhona ekudleni okuningi njengezithelo ezisawolintshi nemifino enemibala ewolintshi nebomvu. Ngemuva kwesitsha sikadali, qeda nge-orenji noma nge-tangerine futhi uzobe ungeza kahle ukudla kwakho lezi zakhi ezibalulekile.