Ulwazi olunikezwe i-US Academy of Nutrition and Dietetics.
Noma ngabe ukusiphi isigaba sokudla imifino, udinga ukufaka izinhlobonhlobo zokudla ekudleni kwakho, okuhlanganisa okusanhlamvu, kanye nezithelo, imifino, okusanhlamvu, amantongomane, nembewu. Ngokufunda izeluleko ze-Academy of Nutrition and Dietetics (USA) kwabadla imifino, ungenza isiqiniseko sokuthi ukudla kwakho kwansuku zonke kuhlangabezana nezidingo zomzimba wakho.
I-calcium.
Abadla imifino kufanele badle izinhlobonhlobo zemithombo ye-calcium ukuze bahlangabezane nezidingo zabo zansuku zonke. Ucwaningo luye lwabonisa ukuthi abantu abadla imifino bamunca futhi bamunce i-calcium eningi ekudleni kunalabo abangadli imifino. Imikhiqizo yobisi iwumthombo ocebile we-calcium. Uma imikhiqizo yobisi ingafakwa ekudleni kwakho, i-calcium eyanele ingatholakala ekudleni kwezitshalo.
Nalu uhlu lwemithombo yemifino ye-calcium:
- Ubisi olunamafutha amancane noma oluncibilikisiwe, iyogathi, noshizi
- Ubisi lwe-soy noma ubisi lwelayisi
- izitshalo
- Amajusi ane-calcium
- I-calcium Enothisiwe Tofu
- Imifino eluhlaza enamahlamvu
- I-broccoli
- ubhontshisi
- Ama-alimondi namafutha e-alimondi
- Imbewu yeSesame namafutha esesame (tahini)
- amantongomane e-soy
Insimbi.
Abadla imifino kufanele badle imithombo yensimbi eyahlukahlukene ukuze bahlangabezane nezidingo zabo zansuku zonke. Ukusebenzisa imithombo yemvelo kavithamini C (izithelo ezisawolintshi, ujusi wamawolintshi, utamatisi) kukho konke ukudla kukhulisa ukumuncwa kwensimbi.
Imithombo yensimbi:
- Soy, amantongomane
- Imifino eluhlaza emnyama, amakhambi
- ubhontshisi
- Isinkwa esenziwe ngensimbi, irayisi kanye ne-pasta
- Ibhitela lamantongomane
Amaprotheni.
Amaprotheni atholakala ekudleni okuningi kwezitshalo kanye nemikhiqizo yezilwane. Umzimba wakho uzozakhela amaprotheni awo aphelele uma udla inqwaba yokudla okunama-calories anele usuku lonke.
Imithombo yamaprotheni emifino ihlanganisa:
- ubhontshisi
- Ukudla okuphelele
- Imikhiqizo ye-Soy
- Amantongomane nebhotela lamantongomane
- Ukukhiqizwa kobisi
Uvithamini B12.
I-B12 itholakala kuyo yonke imikhiqizo yezilwane, okuhlanganisa amaqanda nemikhiqizo yobisi. Ukuthola uvithamini B12 owanele ngokuvamile akuyona inkinga kubantu abadla imifino abadla ubisi noma amaqanda. Nokho, abadla imifino abaqinile noma abadla imifino kungase kudingeke bengeze ekudleni kwabo ngokukhetha ukudla okunovithamini noma ngokungathathi ngaphezu kwamaphesenti angu-12 yenani lansuku zonke likavithamini B100 (cobalamin).
Imithombo yemifino ye-B12:
- Ukudla okuqiniswe nge-vitamin B12, okuhlanganisa imvubelo enomsoco, ubisi lwesoya, i-muesli. Qiniseka ukuthi uhlola ilebula.
- Ukukhiqizwa kobisi
Vitamin D.
Imikhiqizo yobisi iqiniswe nge-vitamin D e-United States. Abantu abakhetha ukungayidli imikhiqizo yobisi futhi abangakutholi ukukhanya kwelanga njalo bangase bafise ukucabangela ukuphuza uvithamini D, ongekho ngaphezu kwamaphesenti ayi-100 yenani lansuku zonke.
Imithombo yemifino ye-vitamin D ihlanganisa:
- Ukudla okuqiniswe nge-vitamin D: ubisi lwe-soy, ubisi lwenkomo, ijusi yewolintshi, i-muesli