Ukudla kwemifino kuyisinqumo esihle ezinganeni eziningi. Intsha edla imifino inamazinga aphansi esifo senhliziyo, amazinga e-cholesterol aphansi, futhi ngokuvamile imiphumela emihle yezempilo, ngokusho kocwaningo.
Kodwa ukudla "imifino" ye-soda, amabhanisi kanye ne-pasta akulungile kunoma ubani. Uma ingane yakho ingayidli inyama, qiniseka ukuthi ayizidli ngokuthosa ama-french nokunye ukudla okungenamsoco esikhundleni salokho. Naka ukondleka kwengane yakho ngokwengeza imifino, amafutha anempilo, nemisoco ebalulekile njenge-calcium, okusansimbi, amaprotheni, uvithamini D, uvithamini B12, kanye ne-omega-3s.
1. I-calcium. Uma izingane zakho zisebenzisa imikhiqizo yobisi, zingasebenza njengemithombo ye-calcium kuzo. Nokho, akufanele uthembele kakhulu emikhiqizweni yobisi. Ubisi luyi-allergen eyaziwayo, futhi ucwaningo lubonisa ukuthi ukusetshenziswa okuphezulu kwemikhiqizo yobisi kuholela ekungalingani kwe-hormonal kanye nengozi eyengeziwe ye-acne entsheni. Ngaphezu kwalokho, isifo sikashukela esincike ku-insulin (uhlobo 1) siye saxhunyaniswa nokusetshenziswa kobisi ngesikhathi sobusana. Esikhundleni sobisi, nikeza izingane zakho imithombo eyengeziwe ye-calcium esekelwe ezitshalweni, njenge-kale, i-kale, i-broccoli, ama-alimondi, imbewu yesesame, namantongomane aqinile noma ubisi lwesoya.
Udinga malini: 1000 mg ngosuku izingane ezineminyaka engu-4-8 ubudala, 1300 mg izingane ezineminyaka engu-9-18 ubudala.
Lapho ungathola khona: 1 inkomishi iyogathi (200 mg) 1 inkomishi ye-kale (270 mg) 1 inkomishi kabhontshisi omhlophe (130 mg)
2. Insimbi. Ukuntuleka kwe-ayoni kungaholela ekushintsheni kwemizwa, izinkinga zenkumbulo, nezinguquko zokuziphatha. Ngisho namazinga ensimbi aphansi kancane angenza izingane zizizwe zikhathele noma zibuthakathaka. Amantombazane asemasha asengozini yokuntula insimbi ikakhulukazi lapho eqala ukuya esikhathini. Imithombo engcono kakhulu yensimbi yezingane amabhilikosi omisiwe, imbewu yethanga, iquinoa, udali, ubhontshisi omhlophe, utamatisi unama, namamolasi.
Udinga malini: 8-15 mg ngosuku.
Lapho ungathola khona: 1 inkomishi kabhontshisi (10 mg), imbewu yethanga (5 mg), 1 inkomishi katamatisi sauce (5 mg).
3. Amaprotheni. Yengeza ubhontshisi ekudleni kwezingane zakho - kugcwele amaprotheni, i-fiber, kanye nemisoco evikela umdlavuza. Amantongomane, imbewu, kanye nezinhlamvu ezinamaphrotheni amaningi njenge-quinoa nakho kuzosiza. Kodwa qaphela ngesoya, nikeza izingane zakho kancane kancane amafomu aphelele noma avutshiwe njenge-edamame noma i-tempeh.
Udinga malini: 30-50 g ngosuku.
Lapho ungathola khona: 1 inkomishi kabhontshisi (18 amagremu), 1 inkomishi tempeh (31 amagremu).
4. Ivithamini D. Akulula ukuthola uvithamini D owanele emithonjeni yezokudla. Ngenkathi libalele, izingane zingathola inkambiso edingekayo ngokuchitha okungenani imizuzu engama-20 ngosuku emoyeni omusha.
Udinga malini: 15 mcg ngosuku.
Lapho ungathola khona: 1 inkomishi yamakhowe e-shiitake (1 mcg), ubisi lwe-alimondi oluqinile (2,8 mcg).
5. Ivithamini B12. I-Vitamin B12 ekuqaleni itholakala kuphela emikhiqizweni yezilwane, ngakho ukuyithola ekudleni kwemifino akulula. Umthombo onokwethenjelwa kakhulu yimvubelo yokudla okunomsoco.
Udinga malini: 1-2,4 mcg ngosuku.
Lapho ungathola khona: 2 wezipuni imvubelo yokudla okunomsoco (1,8 mcg). Eminye imithombo: iyogathi, ubisi, ushizi waseSwitzerland, i-nori, amakhowe e-shiitake, nokusanhlamvu okuqinisiwe.
6. Omega-3. Ngale vitamin, konke nakho akulula kangako. Okunye ukudla kwezitshalo kuqukethe i-omega-3s kodwa ngendlela ye-ALA (alpha-linolenic acid). Ngaphambi kokusebenzisa i-vitamin ewumphumela, umzimba uguqula i-ALA ibe yi-EPA (eicosapentaenoic acid) kanye ne-DHA (docosahexaenoic acid), futhi ngenxa yalokho, kuphela i-8-20% yenani elisetshenzisiwe lezinto ezisetshenzisiwe.
Udinga malini: 250-1000 mg ngosuku.
Lapho ungathola khona: idlanzana lembewu yefilakisi (6300 mg), imbewu ye-chia egcwele isandla (4900 mg).