Kukhona ukuqaphela okukhulayo ngokubaluleka kokudla, kukhonjisiwe ukuthi indlela yokudla ine- umthelela oqondile empilweni yabantu. Isigaba ngasinye sempilo sehlukile, futhi ngasinye salezi zigaba sidinga izidingo ezahlukene zokudla okunempilo.
Esinye salezi zigaba empilweni yabantu bonke ukufuna ukukhulelwa. Kukhona ukudla okuthile okungadlala indima ebalulekile kulo msebenzi, ngokuhle nangokubi. Uma uhlela ukukhulelwa, ungaphuthelwa yilezi zeluleko ngokudla okunomsoco.
Ukudla okuzokusiza ukuthi ukhulelwe
Uma kungenzeka, kuhle ukuqala ukudla ukudla esizokufaka kuhlu ngezansi, isikhathi esithile ngaphambi kwesikhathi. Ngokusho kochwepheshe, kungakuhle kakhulu qala ukuzithatha phakathi kwezinyanga ezintathu nonyaka ngaphambi kwalokho sokukhulelwa. Kodwa-ke, lezi zikhathi ziyizilinganiso ngoba kufanele ukhumbule ukuthi bonke abesifazane abathathi isikhathi esifanayo ukuthola ukukhulelwa. Okubaluleke kakhulu ukuthi uthathe kalula, ukuthi ujabulele lesi sikhathi sokusesha ngokuvumelana nomlingani wakho.
Ukudla okunothe ngensimbi
Umzimba udinga inani elanele lamaseli abomvu egazi ukuze amaseli emzimbeni wonke athola i-oxygen udinga ini. Ukuze amaseli abomvu enze umsebenzi wawo, adinga i-iron. Lapho amaseli omzimba engawutholi umoya-mpilo owenele, amasosha omzimba ayawohloka. Ngalesi sizathu, abantu abahlushwa i-anemia yokushoda kwe-iron, bazizwa bengenawo amandla futhi bahlushwa ukusebenza okuvamile.
Kwabesifazane abaphakathi kweminyaka engu-19 nengu-50 ubudala, inani lensimbi elinconywayo nsuku zonke lingu-18 mg. Endabeni yabesifazane abakhulelwe, leli nani lenyuka laya ku-27 mg. Udokotela wakho uzoncoma isengezo sensimbi ukuze izidingo zakho zihlanganiswe. Noma kunjalo, ungathola i-ayoni ekudleni okuningiZama ukuwafaka ekudleni kwakho ukuze uqiniseke ukuthi ubhekelela zonke izidingo zakho ezintsha.
- Inyama ebomvu nenyama emhlophe
- I-Pescado
- I-Legumes
- Amaqanda
- Isibindi senkomo
- inkinobho yomcibisholo wokuphenya
- Imifino eluhlaza
Ukuze insimbi ingene kangcono, hlanganisa lokhu kudla nokunye okucebile ngovithamini C, njenge-orange, kiwi noma uphayinaphu.
Omega-3 okunamafutha acid
I-Omega 3 ibalulekile ku- kulinganisa izitho zomzimba zokuzivikela, zehomoni nezokuzala, amaqanda, ama-ovules nesidoda. I-Omega 3 fatty acids ingatholakala kuphela ngokudla. Ngakho-ke, kwandisa ukungeniswa kwezinhlanzi ezicebile kula mafutha. Kufanele ugweme ezinye izinhlanzi ezinkulu, ngoba ziqukethe i-mercury, eyingozi kakhulu embungwini.
- I-tuna elula ekheniwe
- Salimoni
- Imigqa
- Ifilakisi, i-quinoa, noma imbewu ye-chia
- Ama-Walnuts
- I-Avena
Amavithamini nama-antioxidants
Ama-antioxidants asiza amaseli ukuthi azivikele emonakalweni omkhulu wamahhala. Ngaphezu kwalokho, i-zinc kuthuthukisa ukukhiqizwa kwe-testosterone emadodeni nase-ovulation kwabesifazane. Ngakho-ke, faka ukudla okunothe amavithamini namaminerali anokuqukethwe okune-antioxidant ephezulu ekudleni kwakho. Phakathi kwazo kukhona amavithamini A, C no-E, selenium, zinc, ithusi noma i-manganese.
- Ithanga
- Amantongomane
- Oysters
- Igciwane legobela
- Sesame
Izithelo nemifino ngukudla okunikeza inani elikhulu kakhulu lamavithamini namaminerali. Ngaphakathi kwalokhu, khetha lezo ezinemibala ebomvu, njenge izithelo ezibomvu, ama-strawberry, ama-cherry, ama-blueberries noma upelepele obomvu.
I-Folic acid
I-folic acid ithuthukisa impilo yesilisa yesilisa futhi isize ukuthuthukisa ukuphuma kweqanda lowesifazane. Ngokudla akunakwenzeka ukuthola inani elidingekayo ngalesi sikhathi, ngakho-ke kufanele uthathe isithasiselo esizonikezwa udokotela wakho. Le vithamini B ungayithola kwimifino eluhlaza, ama-citrus izithelo, amantongomane nemidumba.
Amaprotheni wemifino
Lolu hlobo lweprotheyini luthandeka kakhulu ekuzaleni, ungaluthola ekudleni okufana nodali, ubhontshisi, amantongomane noma i-tofu. Ukudla okunothile ngamaphrotheni thuthukisa ikhwalithi yeqanda, ungakhohlwa ukufaka okungenani ama-25% ale mikhiqizo ekudleni kwakho nsuku zonke.