Ukukhula okuhle nokukhula kwezingane kuxhumene kakhulu ukudla okunomsoco. Ukudla ngakunye noma amaqembu okudla, banesibopho sokuhlangabezana nezidingo ezibalulekile zezingane. Ngakho-ke, kubalulekile ukuthi umsoco wezingane ulinganiselwe futhi uhluke. Ngale ndlela, ngaphezu kokusiza ingane yakho ikhule iphilile, uzobe uqinisa amasosha akhe omzimba ukuvikela izifo.
Yize wazi ukuthi umsoco wezingane kufanele wehluke futhi ulinganiselwe, ngokudla okuvela kuwo wonke amaqembu, kuvamile kakhulu ube nokungabaza ukuthi yikuphi ukudla okuqukethe isakhi esisodwa noma esinye. Ngenxa yalokho, ukudla kwezingane kungahle kungavalwa kahle. Ngalesi sizathu, sizobona ukuthi iziphi izakhi zomzimba ezibalulekile nokuthi yikuphi ukudla okuqukethe.
Siqala lolu hlu nge umsoco obaluleke kakhulu ezinganeni futhi ikakhulukazi ezinganeni, amaprotheni.
Amaprotheni
Amaprotheni abalulekile empilweni, ngoba ayisisekelo esenza amaseli asebenze kahle. Phakathi kweminye imisebenzi eminingi, amaprotheni anesibopho sokwakha amasosha omzimba. Lokhu kuyadingeka ukuze umzimba uvikeleke kokungenzeki izifo.
Endabeni yezinsana nezingane ezincane, amaprotheni abaluleke kakhulu. Amaprotheni asetshenziswa ngumzimba uku ukwakha izicubu nobukhulu bemisipha izingane ezizidingayo ukuze ukhule ube namandla futhi uphile kahle. Ngakolunye uhlangothi, amaprotheni aqukethe ama-amino acid, izinto ezibaluleke kakhulu ezinkambisweni eziningi zebhayoloji.
Amaprotheni atholakala ku- ukudla okulandelayo:
- Amaprotheni emvelaphi yezilwane. Inyama efana nenyama yenkomo, ingulube, iwundlu, inkukhu, i-turkey njll. Zikhona namaqanda, izinhlanzi kanye nezimbaza. Yize kunjalo futhi kumasoseji, lawa awaphilile kahle ngenxa yokuqukethwe kwawo okunamafutha amaningi.
- Amaprotheni asuselwa ezitshalweni. Zisezinhlamvini ezifana nodali, izinkukhu, ubhontshisi noma ubhontshisi kanye namantongomane.
Ama-carbohydrate
Ama-carbohydrate baphethe ukukhiqiza amandlaNgakho-ke, kufanele babe khona ekudleni okuhlukahlukene usuku lonke, ikakhulukazi ngesikhathi sasekuseni. Lapho ingaphakathi komzimba, ama-carbohydrate aguqulwa abe yi-glucose, ushukela odingekayo kumaseli amaningi. khona izinhlobo ezimbili zama-carbohydrate:
- Amakhabhohayidrethi ayinkimbinkimbi. wakhe okunempilo kakhulu futhi akhona ezinhlamvini ezifana nokolweni, irayisi, i-rye noma ummbila namazambane. Ngakho-ke, kufanele ufake ukudla okuqukethe, njengesinkwa, ekudleni kwezingane.
- Ama-carbohydrate alula. Ushukela omncane onempilo, i-sucrose nayo yonke imikhiqizo eyifakayo, njengamakhekhe noma amaswidi.
Amavithamini
I-vitamin ngayinye inomsebenzi obalulekile ekusebenzeni kahle komzimba, ngakho-ke ziyadingeka entuthukweni futhi ukuze amaseli nezitho zomzimba zikwazi ukwenza imisebenzi yazo.
- I-Vitamin A. Ibalulekile ekukhuleni nasekuboneni, itholakala obisini, enyameni, ku-isikhuphasha seqanda, emifinweni eluhlaza eluhlaza. Futhi ku- izithelo nemifino ephuzi kanye newolintshi njengebhilikosi, upelepele ophuzi, ithanga noma isanqante.
- Amavithamini eqembu B. Zibalulekile ekwenzeni umzimba, izithelo ziqukethe, imifino, okusanhlamvu nenyama.
- Vitamin C. Mhlawumbe owaziwa kakhulu, utholakala ku-cngakho-ke zonke izithelo ezintsha nasemifinini eluhlaza.
- Vitamin d. Isisekelo se i-calcium ibopha amathambo. Ingatholakala ikakhulukazi emisebeni yelanga, kodwa futhi nakwezinhlanzi noma amaqanda akhuluphele kakhulu.
- Vitamin E. Kudingekile ngamandla ayo e-antioxidant, itholakala ku- amafutha omnqumo namantongomane empeleni.
- Uvithamini K. Ibalulekile ezinkambisweni zegazi emzimbeni. Kukhona ku- imifino eluhlaza, ubisi nenyama.
Amaminerali
Okubaluleke kakhulu ezinganeni esigabeni sokukhula yi-iodine, i-zinc, i-calcium nensimbi. Zitholakala kulokhu kudla okulandelayo.
- I-calcium. Uthola ingxenye enkulu lobisi nezinto zalo, yize ikhona nasekudleni kwasolwandle nasemifinweni efana nophizi, isipinashi, ubhontshisi wesoya noma imbewu yesame.
- I-iron. Ngemidumba, Isikhuphasha seqanda, isibindi, izithelo namantongomane.
- Iodine. Yethula ekudleni okuvela olwandle njenge inhlanzi, imbaza kanye nolwandle.