Umuntu uyingxenye ebalulekile yendalo, ngakho-ke uthobela imithetho yentuthuko efana neyanoma yisiphi isidalwa esiphilayo. Ngokuqala kwenkathi yasentwasahlobo, hhayi nje imvelo ebuyekeziwe, kodwa ukuhlelwa kabusha okuphelele komzimba kwenzeka. Izinga lezinqubo ze-metabolic liyakhuphuka, okudinga amandla engeziwe nezakhi zokuvuselela amangqamuzana. Ama-Micro-, ama-macroelements namavithamini atholakala ikakhulukazi ekudleni, kodwa ngisho nasentwasahlobo akubi kangako: imifino nezithelo ezivunwa ekwindla zilahlekelwa izinqolobane ezibalulekile zezakhi entwasahlobo. Lokhu kungenxa yesitoreji eside, ngokuvamile asilungile. Isithelo nemifino ngayinye ithanda izinga layo lokushisa, futhi ingakhetha ukukhanya nomswakama. Esimeni lapho umzimba ungatholi amavithamini anele isikhathi eside, ukhula hypovitaminosis. Ivame ukudideka ne i-beriberi - isimo esibucayi esibangelwa ukungabikho cishe okuphelele kwevithamini eyodwa noma ngaphezulu emzimbeni. Ukuntuleka kwezinto eziwusizo ngokumelene nesizinda sokucindezelwa njalo kanye nokwehla kwezinga lokushisa ngesikhathi sasebusika-entwasahlobo, indlela yokuphila engenzi lutho, kanye nezifo ezibangelwa amagciwane eziphefumulayo, kuvele kube yimbangela yokuzivikela okuphansi nokukhathala.
Abesifazane abakhulelwe nabancelisayo, asebekhulile kanye nabantu abanezifo ezingapheli, kanye nezingane, ikakhulukazi basengozini yokuba umnikazi "we-bouquet" yezifo zasentwasahlobo. Abasubathi kanye nabasebenzi bolwazi nabo basengozini, njengoba umsebenzi womzimba nobuhlakani budinga amandla amancane impela.
I-Hypovitaminosis izobika izipikili eziphukayo, ukukhathala, ukwesaba okungenangqondo, izinsini ezophayo, isikhumba esomile, ukuqubuka. Izinwele ezifiphele, isikhumba esiphaphathekile, i-anemia, ukukhohlwa nakho kungabangane abathembekile bokuntuleka kwamavithamini. Ungajahi ukuzixilonga uma ungumnikazi “ojabulile” walezi zimpawu ezingenhla. Izinsini zokopha, isibonelo, zingabonisa ukuntuleka kwezakhi ezithile emzimbeni, kodwa futhi zingabonisa isifo se-periodontal esiseduze. Ukuhlukaniswa kwezinzipho nakho kuwumphumela wokutheleleka kwefungal kwamapuleti ezinzipho, hhayi nje i-hypovitaminosis.
Kukholelwa ngephutha ukuthi akufanelekile ukulwa ne-hypovitaminosis. Esikhathini esinzima sentwasahlobo yomuntu, kuyadingeka ukusekela umzimba ngangokunokwenzeka futhi udale zonke izimo zokulungiselela okungenabuhlungu kwenkathi yasehlobo. Amathiphu angezansi azokusiza ukuthi ulinganise ukudla kwakho, ubeke impilo yakho phambili, futhi uthole ukuthi yimaphi amaqembu okudla okufanele ugxile kuwo kule ntwasahlobo.
1. Ungazami ukufihla inkinga futhi ulwe nezimpawu.
Isikhumba esinzima sezandla yisignali evela emzimbeni mayelana nenkinga ngaphakathi noma izici zangaphandle (amanzi aqinile, ukusetshenziswa kwamakhemikhali asekhaya). Ngisho nokhilimu onomsoco kakhulu uzoshintsha isimo okwesikhashana, kodwa ngeke ususe imbangela. Lalela izwi elithulile lomzimba, chaza izicelo zawo zosizo futhi uthole isixazululo.
2. Zama ukucebisa ukudla kwakho imikhiqizo enokucubungula okuncane: irayisi elinsundu, isinkwa se-wholemeal, amafutha emifino angahlungiwe.
3. Imifino emisha – inqolobane yezinto eziwusizo. Kuyasiza ukuyengeza nsuku zonke kumasaladi, ama-casseroles yemifino, ama-omelettes. Ngendlela, ukukhula kwamakhambi ekhaya kulula kakhulu. Ngakho ungasebenzisa umkhiqizo we-eco onenani eliphezulu lokudla okunomsoco. Uma singekho isikhathi sokuhlanganyela "engadini yefulethi", imifino ingaqandiswa ehlobo. Lokhu kuzosindisa amavithamini amaningi.
4. Ungakwazi ukumisa imifino hhayi kuphela, kodwa futhi imifino nezitheloukuthi ukhule ehlobo. Entwasahlobo, bazofika kahle. Ngakho-ke kungenzeka ukulondoloza izinzuzo zabo zemvelo ngangokunokwenzeka, futhi upheke imifino enjalo ngokushesha okukhulu.
5. Amantongomane, imbewu, i-bran, uju nezithelo ezomisiwe, ngokungafani nezithelo ezintsha, gcina umsoco isikhathi eside. Zicebile ku-vitamin A, amavithamini B, i-carotene, amaprotheni, amafutha, ama-carbohydrate. Zama ukuzitika ngesidlo esinjalo esinempilo nsuku zonke: kuyanelisa futhi kuyamnandi. Angaphinde afakwe kuma-cereals nama-dessert, enze izitsha zibe nempilo futhi zibe nemibala eyengeziwe.
6. okusanhlamvu imila – ukudla okuphilayo nokunempilo. Amavithamini E, C, iqembu B, ama-carbohydrate, amaprotheni emifino, amafutha, i-fibre, amaminerali - lokhu akulona uhlu oluphelele lwengcebo yabo. I-chromium ne-lithium equkethwe amahlumela anomphumela onenzuzo ohlelweni lwezinzwa. I-Potassium izonakekela isimo semisipha, kuhlanganise nemisipha yenhliziyo. I-fiber ithuthukisa ukusebenza komgudu wokugaya ukudla futhi inikeze ukusutha. Ukuhluma ukolweni (kaningi kunabanye), i-buckwheat, ithanga, iflakisi, ibhali, oats, ummbila, udali, uphizi, isoya, isesame. Futhi-ke - yonke intando yefantasy. Izinhlamvu ezihlumayo zingaxutshwa noju, omisiwe, amantongomane (inketho yezinyo elimnandi), zengezwe kumasaladi, futhi zidliwe njengomkhiqizo ozimele.
7. Ukulungiswa kokudla kudlala indima enkulu. Lapho kugcinwa kakhulu, amavithamini amaningi angalondolozwa (ukudla okuluhlaza akunambangi). I-stewing, steaming, ukubhaka kuhhavini kubaluleke kakhulu kunokuthosa. Ama-Multicookers, ama-boilers aphindwe kabili kanye nabapheki bengcindezi bangaba amadivaysi awusizo - ngenxa yokucindezela okukodwa kwenkinobho, bazofeza noma yisiphi isicelo sokupheka, ngenkathi belondoloza isikhathi.
8. iziPhuzo kungaba hhayi kuphela esihlwabusayo, kodwa futhi ewusizo; nasentwasahlobo ebandayo bazophinde banezele ukufudumala. Isiphuzo se-rosehip noju, i-ginger netiye eliluhlaza, i-chicory, itiye le-echinacea namanye amakhambi aqinisa isimiso somzimba sokuzivikela ezifweni, aqede ukucindezeleka, alwe nokukhathala, athuthukise ukugaya kanye nokusebenza kwamathumbu. Ziwusizo ikakhulukazi ngesikhathi sokutheleleka ngegciwane.
9. Ngokuvamile entwasahlobo, abesifazane banesifiso "sokulahlekelwa amakhilogremu ambalwa" ehlobo ngosizo lwe Ukudla noma, okubi nakakhulu, amaphilisi. Emzimbeni, imikhawulo yokudla ekupheleni kobusika iyingozi kakhulu. Ngalesi sikhathi, kunanini ngaphambili, kufanele kuqashelwe ukudla okunomsoco. Isibalo singabekwa ngokuhlelekile endaweni yokuzivocavoca, echibini lokubhukuda nangokujwayelekile kwendlela yokuphila.
10. Umsebenzi wokunganyakazi uyisishayo sesimanje. Imvelo yayihlose ukuthi umuntu ahlale enyakaza, futhi angaboshelwa esihlalweni sasehhovisi. Uma kungenakwenzeka ukuphuma ngaphandle kwehhovisi phakathi nosuku, ke Ukuthutha ngangokunokwenzeka ngemva kokuphela kwezinsuku zokusebenza: esikhundleni se-elevator, thatha izitebhisi; uma umsebenzi useduze nasekhaya, hamba ngezinyawo; kusihlwa kuyoba usizo futhi ukuthola umoya.
11. Kungakhathaliseki ukuthi i-spring blues ikunqoba kanjani, ungagxili ezimpawu ezingathandeki. Zithokozise ngezinto zakho ozithandayo, phumula nabantu obathandayo, uxoshe imicabango emibi, uzinikele emsebenzini wokuzilibazisa. Isimo sengqondo yenza izimanga! Wena ngokwakho ngeke uqaphele ukuthi inhlalakahle ithuthuka kanjani.
Ungakwazi ukuxazulula inkinga ye-hypovitaminosis ngokuthatha ama-multivitamin complexes. Le ndlela iyimpikiswano, idala impikiswano eshubile emibuthanweni yezokwelapha. Ochwepheshe nososayensi bahlukaniswe ngamakamu amaningana: abasekeli bokuphuza amaphilisi "anempilo", abaphikisi abashisekayo, nalabo abaye bathatha isikhundla sokungathathi hlangothi: ababoni lutho olungalungile ngamavithamini, kodwa abawakhuthazi ikakhulukazi. Izimpikiswano zohlangothi ngalunye ziqinile futhi zinengqondo. Ayikho impikiswano encane eshisayo ukusetshenziswa kwe-prophylactic yezidakamizwa ukuvimbela i-hypovitaminosis.
Ngokusobala, amavithamini amavithamini ahlukene. Zihlukene ngemvelaphi (zokwenziwa noma zemvelo), imithamo, ukwakheka, intengo, amafomu omthamo. Ngakho-ke, ngaphambi kokusondela endabeni yokuthenga izakhiwo ezinjalo, kufanele uqoqe futhi uhlaziye ulwazi. Yebo, futhi kufanele bakhethwe ngokusekelwe endleleni yokuphila, isimo kanye nezici zomuntu ngamunye zomzimba. Isimiso esithi “wonke umuntu uyaphuza, nami ngiyaphuza” noma “umngane wami uthe lawa amavithamini amahle kakhulu” akufanele sisebenze lapha.
Khumbula lokho Ukudla okunazo zonke kufanele kube umkhuba unyaka wonke, hhayi nje ngezikhathi zokugula. Ngakho-ke ushiya ithuba elincane lokushoda kwamavithamini ukuze kube khona kuqala kunempilo enhle! Izinsuku ezinelanga namandla kuwe!