Ukudla okuqinisa amasosha omzimba wezingane

Phakathi neminyaka yokuqala, bavame ukuba nochungechunge lwemikhuhlane ngenxa yokuthi amasosha abo omzimba asebenza ngokugcwele. Ukuze sisize izingane zimelane kangcono namagciwane, sithanda ukudla okusiza ukuqinisa amasosha azo omzimba.

Ama-Probiotics: ompetha bokumelana namagciwane kanye nokuvuselela amasosha omzimba

Buyini ubudlelwano phakathi kwesistimu yokugaya ukudla kanye nokuzivikela komzimba? Nakuba kungase kuzwakale kumangalisa, ulwelwesi lwamathumbu lusebenza njengesithiyo esingokwemvelo ngokumelene namagciwane. “Izingxenye ezintathu kwezine zamasosha omzimba zenzeka emathunjini,” kuchaza udokotela wezingane uDkt. Laurençon. Amagciwane akha izitshalo zethu zamathumbu adlala izindima ezimbalwa. Zivimbela amagciwane “amabi” ukuba angangeni, asiza ukugaya futhi akhuthaze amasosha omzimba. Kukuphi ukudla ongathola lawa mabhaktheriya "amahle", ama-probiotics adumile? Cishe lonke ubisi lwezingane manje lunothisiwe ngama-probiotics. Itholakala futhi emikhiqizweni yobisi, ama-yogurts, ama-cottage cheeses nobisi oluvutshiwe njenge-kefir. Ushizi othile ovutshiwe njengeGouda, Mozzarella, Cheddar, Camembert noma Roquefort nawo aqukethe. Ngamayogathi, hlola ukuthi aqukethe yini i-lactobacilli kuya bifidobacteria nokuthi kucaciswe “isiko eliphilayo nelisebenzayo”. Ngakolunye uhlangothi, ama-dessert creams awaqukethe. Ukuze uthuthukise imiphumela enenzuzo yalawa magciwane amathumbu “amahle”, kubalulekile ukunikeza ingane yakho ama-prebiotics.

Ngingawatholaphi ama-prebiotics?

Itholakala emifino ene-lacto-fermented efana ne-sauerkraut kanye nesinkwa senhlama emuncu yemvelo. Futhi nasemicu yemifino nezithelo ezithile. Phakathi kwezi-5 eziphezulu: 

• I-artichoke
• I-artichoke yaseJerusalema
• ibhanana
• isitshalo esihlobene no-anyanisi
• I-asparagus

Izithelo nemifino ukuze kugcwale uvithamini C futhi ube namandla

Ukuze uthole ukuzivikela okuphezulu kokuzivikela komzimba, kubalulekile ukugcina amavithamini, amaminerali kanye ne-fiber. Ngokusebenza: izithelo eziqukethe i-vitamin C zisiza andise amangqamuzana amhlophe egazi futhi ikhuthaze ukukhiqizwa kwe-interferon, i-molecule ethuthukisa amasosha omzimba. Ekhanda: izithelo ezisawolintshi, amakiwi nezithelo ezibomvu. Uma enomkhuhlane, engeza lezi zithelo kukho konke ukudla izinsuku ezimbalwa. Ngokuqondene nemifino, wonke amaklabishi agcwele uvithamini C. Njengemifino enombala osawolintshi – isanqante, ithanga, ithanga… I-Ditto yolethisi wewundlu, i-fennel noma isipinashi, ehlinzeka novithamini A. amangqamuzana okuphefumula kanye nolwelwesi lwamafinyila lwamathumbu. , imigoqo emikhulu ngokumelene namagciwane. Amakhowe ezinkinobho, amakhowe e-oyster kanye nalawo emvelaphi yaseJapane njengeShitake aqukethe i-polysaccharide, i-molecule enyusa inani lamangqamuzana egazi amhlophe kanye nomsebenzi wawo.

Indlela yokuqinisa amasosha omzimba: uvithamini D, obalulekile ukuze umntwana abe sesimweni esihle!

Udokotela wakho wezingane ngokuqinisekile uzoyinikeza ingane yakho phakathi nezinyanga eziyisithupha ezingashisi kakhulu, ngama-ampoules noma amaconsi. Kodwa qaphela ukuthi itholakala ekudleni okuthile okufana nenhlanzi enamafutha noma ibhotela. Kukhona futhi ezinye ku-offal like

ithole noma isibindi senkukhu. Ungayinikeza ingane yakho enonyaka owodwa ubudala.

Ngiyathokoza ukwazi

Khetha izithelo nemifino emisha, eyenkathi yonyaka, ephilayo uma kungenzeka futhi ivuthwe lapho isivuthiwe. Zidle ngokushesha ukuze uthole umsoco omningi. Ngokufanayo, thanda ukubila ngesitimu okuthambile noma ukupheka ngokushesha (ku-wok), ukuze ulondoloze kangcono imisoco.

Inhlanzi enamafutha, ecebile nge-omega 3 kanye ne-vitamin D yokuthuthukisa amangqamuzana egazi amhlophe

I-Mackerel, i-sardine, i-herring ... hlinzeka amafutha abalulekile, i-omega 3 edumile, anesenzo sokulwa nokuvuvukala futhi esiza umzimba ukulwa nezifo. Ngaphezu kwalokho, izinhlanzi ezinamafutha ziqukethe i-vitamin D, eqinisa amangqamuzana omzimba (bheka ibhokisi elingezansi). Abalingani abahle bokubeka amapuleti omncinyane, kabili ngesonto. Khetha imikhiqizo yekhwalithi: Ilebula Rouge, “Bleu Blanc Cœur”, ilogo yemvelo “AB” eqinisekisa ukungabikho kwama-GMO…

Inyama, ecebile ngensimbi ukuze imelane kangcono namagciwane

Amaprotheni ezilwane nemifino ahlinzeka ngensimbi okungenye yezinto ezibaswayo zesimiso somzimba sokuzivikela ezifweni. Ngempela, uma ingane yakho iron ukuntula,umzimba wakhe udiniwe. Ngokuphazima kweso, usekhathele kakhulu futhi kunengozi yokungenwa imikhuhlane nezinye izifo. Ukuze uyinikeze ngensimbi eyanele, bheja amaprotheni ezilwane ahlinzekwa kakhulu ngawo. Beka kumenyu: inyama ebomvu (yenkomo, iwundlu, idada) kabili ngesonto. Inyama emhlophe (inkukhu, inyamazane…) nayo kabili ngeviki. Ngaphandle kokukhohlwa amaqanda, imithombo selenium futhi ama-amino acid ayo abalulekile ekukhuleni nasekulungiseni izicubu. Kufanele idliwe kanye noma kabili ngesonto. Futhi ukubheja ngemifino ecebile ngensimbi: upelepele, amaliki, amazambane. Futhi ku-legumes: wonke ubhontshisi, udali, ubhontshisi wesoya, uphizi (iphuphu, ukuhlukaniswa).

Izinongo namakhambi ukuvimbela izifo

Asazi njalo alinge afafaze ipuleti of the omncane nokho, ezinye izinongo kanye namakhambi abe anti-ezithathelwanayo kanye isenzo elwa namagciwane. Ngaphezu kwalokho, bavumela izitsha ukuba zifakwe izinongo ngaphandle kokufaka usawoti. Shintsha nsuku zonke phakathi kukagalikhi, i-mint, i-chives, i-basil… Izosetshenziswa ngamanani amancane kusukela ekuqaleni kokuhlukahluka kokudla.