Ukudla Okungcono Kakhulu Kwemifino
 

Kuvela ukuthi kwezempilo nenjabulo, imifino ayidingi kakhulu - ukufaka ekudleni kokudla, ukwakheka kwakho okuzomvumela ukuthi azinikeze amavithamini adingekayo kanye nama-microelements ngenani elifanele. Ngaphezu kwalokho, iningi lazo lihlala liseduze. Ukuthi nje akuwona wonke umuntu owaziyo ukuthi banezakhiwo ezimangalisa kangaka.

Kungani bona?

Kwenqaba inyama, ubisi namaqanda, umuntu ngokungazi uzincisha izinto eziyisithupha ezibalulekile:

 
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Akunakushiwo ukuthi, umzimba wakhe wonke kamuva uhlushwa yilokhu. Ngemuva kwakho konke, amaprotheni empeleni ayizinto zokwakha ezisekela ubukhulu bemisipha, ezisiza ukuqinisa amasosha omzimba futhi zijwayele ama-hormone. Ukushoda kwayo akuthinti nje kuphela isimo jikelele sempilo, kodwa futhi nesimo sesikhumba, izinwele nezinzipho. I-Iron yinto ethinta izinga le-hemoglobin futhi, ngenxa yalokho, ukumelana nezifo nokucindezeleka.

I-calcium yimpilo yamazinyo, amathambo nezinzipho, futhi i-zinc iyimpilo yesikhumba nezinwele, kanye nesiqinisekiso sokuzivikela komzimba okuqinile kanye ne-metabolism enhle. I-Vitamin B12 ibamba iqhaza ezinhlelweni eziningi: i-hematopoiesis, ukwahlukaniswa kwamaseli, ukwakhiwa kwe-myelin sheath yemithambo yezinzwa, ngaphandle kwayo ebhujiswa nje, ukuhlanganiswa kwama-amino acid, njll. , kodwa nokuvikelwa emikhuhlaneni nasemdlavuzeni.

Yiqiniso, zonke zitholakala emikhiqizweni yokudla "yemifino", nakuba ngezinye izikhathi ngamanani amancane. Ukuze uzivikele kuleli cala, ngaphandle kokukhaphela izinkolelo zakho, ungamane ucabange ngokucophelela ngokudla.

Ukudla okuphezulu kwamaprotheni okuyishumi

  • , noma ushizi wesoya. Iqukethe cishe i-8 g yamaprotheni kuyo yonke i-100 g yesisindo futhi ilungele ukulungiselela zonke izinhlobo zezitsha, kufaka phakathi amasaladi, isitshulu nama-cutlets. Futhi iqukethe i-zinc, i-iron, i-calcium, i-omega-3 fatty acids ne-vitamin D.
  • IHummus iyisikhalazo esibandayo se-chickpea ngamafutha omnqumo, ujusi kalamula nezinongo. Umthombo wamaprotheni, i-fiber, amafutha anempilo, i-calcium, i-iron, i-zinc, i-folate ne-magnesium.
  • I-Seitan, noma "inyama yemifino". Kukhona cishe u-100 g wamaprotheni ngama-75 g womkhiqizo ngamunye. Ngaphezu kwakho, iqukethe i-zinc, i-iron, ithusi nezinye izinto zokulandela umkhondo, ngakho-ke iyingxenye yokudla okuthile, isibonelo,.
  • Amantongomane. Ukudla idlanzana lamantongomane nsuku zonke, ungagcwalisa umzimba hhayi kuphela ngamaprotheni, kepha futhi ne-zinc, i-magnesium, i-omega-3 fatty acids, i-iron, i-folic acid, i-vitamin E.
  • (unamathisele amakinati). I-100 g yomkhiqizo iqukethe i-25 g yamaprotheni, kanye nenani elikhulu le-magnesium, i-potassium, amavithamini kanye ne-fiber.
  • Imbewu ye-sunflower, imbewu yesesame, imbewu yepoppy. Ziqukethe u-18 - 25 g wamaprotheni kuyo yonke i-100 g yomkhiqizo, kanye ne-iron, i-zinc, ithusi, i-magnesium, amavithamini e-B.
  • Ama-lentile angumthombo wamaprotheni, i-fiber encibilikayo, i-iron, amavithamini we-B ne-folate.
  • Imifino eluhlaza okotshani - isipinashi, i-broccoli, i-beetroot ne-kale. Ziqukethe amaprotheni, i-fiber, ama-antioxidants, i-calcium, i-folic acid.
  • … Kukhona kuphela u-100 g wamaprotheni ku-2 g wesithelo, kepha uqukethe ezinye izinto eziningi eziwusizo - i-iron, i-calcium, i-magnesium, iodine, i-boron, amavithamini A, B, C, K, PP. Ngakho-ke, ihlala inendawo ekhethekile ekudleni kwabantu abadla inyama, ikakhulukazi ngoba igcwalisa kahle ukunambitheka kwezitsha ezahlukahlukene.
  • I-Quinoa (quinoa) - uma lo mkhiqizo ungene kwabangamashumi amabili aphezulu emhlabeni. Futhi lokhu akumangazi. Iqukethe i-14 g yamaprotheni kuyo yonke i-100 g, kanye ne-iron, i-fiber, i-calcium, i-potassium, i-magnesium, i-zinc ne-carbohydrate.

Ukudla okuphezulu okungu-11 ngensimbi

  • Izithelo ezomile. Ngaphezu kwensimbi, ziqukethe i-calcium, ithusi, i-magnesium, i-potassium, i-sodium, i-phosphorus, amavithamini A, B, C.
  • … Iqukethe nama-antioxidants, i-folic acid, i-fiber kanye namavithamini.
  • Imbewu yamathanga - idlanzana lezinhlamvu ezinama-5% womthamo wensimbi wansuku zonke, kanye ne-zinc nezinye izinto zokulandela umkhondo. Ungazisebenzisa esikhundleni sokudla okulula noma njengengxenye yezinye izitsha. Kukhona umbono wokuthi ukuhlanganiswa noju kuyasiza kakhulu.
  • Ama-Beet - aqukethe izakhi zomzimba eziningi, kufaka phakathi i-iron, i-calcium, i-folic acid, i-manganese, ne-antioxidants. Kuyaziwa ukuthi amaRoma asendulo ayesebenzisa ama-beet ukwelapha amanxeba, ukuqeda imfiva nokuqunjelwa, kepha namuhla kubaluleke kakhulu ekujwayeleni umfutho wegazi nokunciphisa ukuqina.
  • I-pasta ephelele kakolweni (i-pasta, ama-noodle). Phakathi kwezinye izinto, iqukethe i-potassium, i-magnesium, i-calcium nenqwaba yama-carbohydrate, anothisa umzimba ngamandla futhi anikeze umuzwa ogcwele wokuhlala isikhathi eside.
  • I-Thyme. Isinongo esine-lemon-peppery flavour emangalisayo engaguqula izitsha eziningi, futhi, ngokuhlangana, umthombo omuhle kakhulu wensimbi.
  • Irayisi elinsundu ngumkhiqizo oguquguqukayo osetshenziswa emikhishini eminingi yokupheka emhlabeni jikelele. Icebile nge-iron ne-fiber, ngakho-ke yondla kahle futhi ihlanze umzimba, futhi iyasiza ekulweni nokukhathala.
  • … Bathi uma uqala usuku lwakho nge-oatmeal, ungakhohlwa ngokushoda ngensimbi, ikakhulukazi ngoba iqukethe ezinye izinto eziwusizo, kubandakanya i-zinc, i-magnesium, i-phosphorus, amavithamini eqembu B, E, PP.
  • Ijusi leplamu. Mhlawumbe omunye wemithombo emnandi kakhulu yensimbi. Ngaphezu kwalokho, iqukethe uvithamini C nama-organic acids, ngakho-ke kunconywa ukuthi uyiphuze uma kwenzeka une-anemia, noma i-anemia.
  • Amazambane. Ubani owayengacabanga ukuthi ngaphezu kwe-iron, i-fiber ne-organic acids, iqukethe uvithamini C, i-potassium, i-calcium, i-boron, i-manganese ne-magnesium. Kuliqiniso, ngamanani amancane kakhulu futhi kaningi kwizilimo eziyizigaxa ezibomvu, ikakhulukazi ekhasini lawo.
  • Ushokoledi omnyama. I-100 g iqukethe kufika kuma-35% wenani lansuku zonke lensimbi.

Ukudla okuphezulu kwe-calcium okungu-8

  • Imifino eluhlaza enamaqabunga aluhlaza iyinqolobane yomsoco.
  • Tofu
  • - isidlo esikhulu nesengezo esihlwabusayo ukuqedela ukudla. Amantongomane ambalwa aqukethe i-calcium engafinyelela ku-175 mg, kanye ne-phosphorus, i-magnesium, i-potassium no-vithamini E. Okubalulekile ekukhatheni, ekucindezelekeni, emigodini nasekuqwashisweni.
  • Izinhlamvu. Cishe konke okusanhlamvu kugcwele i-calcium novithamini D.
  • I-Blackberry. 1 amajikijolo ambalwa afinyelela ku-40 mg we-calcium, kanye ne-potassium, i-magnesium, i-phosphorus, i-iron, i-manganese, amavithamini A, B, C, E, K, PP.
  • Amawolintshi. Esithelweni esingu-1 - kufika ku-50 mg we-calcium, kanye ne-magnesium, i-phosphorus, i-potassium, amavithamini A, B, C, PP.
  • … Uma ukholwa noma ungakholwa, i-100 g yomkhiqizo iqukethe cishe i-1000 mg ye-calcium. Kungangezwa ezitsheni zakho ozithandayo, kufaka phakathi ama-dessert.
  • Imidumba. I-100 g iqukethe kufika ku-160 mg we-calcium, kuya ngohlobo lwayo.

Ukudla okuphezulu okungu-10 kwe-zinc

  • Isipinashi.
  • … Izici zokwelapha zalo mkhiqizo ziyinganekwane, futhi kunesizathu esizwakalayo. Iqukethe inani elikhulu lezakhamzimba, kufaka phakathi i-zinc, ukuze ukwazi ukukufaka ngokuphepha ekudleni kwakho kwansuku zonke.
  • Amantongomane, noma kunjalo, ngokuswela kwawo, amanye amantongomane afanelekile.
  • Ushokoledi omnyama. Omunye wemithombo emnandi kakhulu ye-zinc nomoya omuhle. Lokho kungenxa yokuqukethwe ushukela okuphezulu ekwakhiweni, udinga ukukusebenzisa ngokulinganisela.
  • Irayisi elinsundu
  • Amakhowe, ikakhulukazi i-boletus, i-boletus, i-chanterelles. Ngaphezu kwe-zinc, ziqukethe ne-manganese nethusi.
  • I-Currant, equkethe novithamini C ngobuningi.
  • Imvubelo kaBrewer neyombhaki ingumthombo we-zinc nensimbi.
  • … Iqukethe i-zinc, i-calcium, i-sodium, i-potassium, i-iron, onke ama-amino acid abalulekile, amavithamini A, B, C.
  • Inhlanzi nokudla kwasolwandle. Zithathwa njengemithombo engcono kakhulu ye-zinc, ngakho-ke, odokotela abakukhuthazi ukubanikela ngisho nakubantu abadla imifino kuphela.

Ukudla Okuhamba phambili Kuka-Vitamin B12

Naphezu kweqiniso lokuthi isidingo sevithamini B12 sincane (3 mg kuphela ngosuku), ukuntula kwayo kuholela ekuthuthukisweni kwezifo ezimbi kakhulu zesimiso senhliziyo. Ngaphezu kwalokho, ukuntuleka kwayo kuthinta kabi ukuzivikela komzimba, ubuchopho nesibindi. Abadla imifino bangayithola emikhiqizweni yesoya, imifino yezitshalo, okuhlanganisa iziqongo zeradishi noma izaqathi, u-anyanisi oluhlaza, isipinashi, amagciwane kakolweni, nemikhiqizo yobisi. Kwabadla imifino abafanayo abalahle lokhu kwakamuva, odokotela batusa ukunaka ama-vitamin complexes anokuqukethwe kwawo. Yiqiniso, badinga ukukhethwa kuphela kanye nodokotela.

Ukudla Oku-5 Okuphezulu Kuka-Vitamin D

  • Amakhowe.
  • nejusi lewolintshi.
  • Amafutha wesoya.
  • Imikhiqizo yobisi. Ngaphezu kwevithamini D, aqukethe i-calcium namaprotheni.
  • … Futhi ziqukethe i-iron, i-manganese, i-zinc, amavithamini A, B, E.

Ukufingqa konke lokhu okungenhla, ngithanda ukugxila kokuthi ukugxila kwento ethile kavithamini noma yokulandela umkhondo kumkhiqizo akuxhomekile ohlotsheni lwayo kuphela, kodwa futhi nakwikhwalithi yenhlabathi ekhule kuyo (uma ikhona ), kanye nezinga lokwelashwa kokushisa. Ubukhona bezinye izinto zokulandela umkhondo, ezidingekayo ekuhlanganisweni kwazo ngokugcwele, nakho kubalulekile. Isibonelo, uma kukhulunywa nge-iron, okungcono egonywe kanye novithamini C.

Kepha lokhu futhi kunezinzuzo zako. Ngemuva kwakho konke, noma yiziphi izinto zokuphulukisa ezibangelwa yilezi zinto, zonke ziwusizo kuphela uma kungenziwa ngokulingene emzimbeni. Isibonelo esivelele salokhu yi-zinc, okuthi ngobuningi bayo, ngeshwa, ikhuthaze ukuhlukaniswa kwamangqamuzana omdlavuza. Ngakho-ke, kungenzeka futhi kudingekile ukubheka emuva ezelulekweni nasezincomweni zezazi zokudla. Kepha isiqinisekiso esihle kakhulu sokunemba kokudla okuhlanganisiwe kufanele kube impilo enhle nenhlalakahle enhle!

Qiniseka ukuthi ubabheka futhi ujabule!

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