Ungakugwema kanjani ukushoda kwamavithamini futhi ugcine amavithamini?

Ingabe uhlushwa ukuqwasha? Uhlala ucasulwa ngaphandle kwesizathu, futhi ulahlekelwe ngokuphelele ukuthanda ukudla? Uyabona ukuthi ulahlekelwa isisindo ngaphandle kwesizathu, ngenkathi uzizwa kabi? Uma ngabe kungezwe ubuhlungu beqolo nemisipha kukho konke lokhu, kusobala ukuthi lezi yizimpawu zokuqala zokushoda kwamavithamini. Ngamanye amagama, umzimba wakho awunawo amavithamini.

Izimbangela ze-hypovitaminosis

I-avitaminosis ngomqondo wendabuko yinto engavamile. Bambalwa abantu abanenkinga enkulu kuwo wonke amavithamini, kepha bambalwa kuphela. Lokhu kubizwa ngokuthi i-hypovitaminosis. Futhi uma usuvele uzizwa ezinye zezimpawu ezibalwe ngenhla, cabanga ukuthi yini ebangela lesi simo esingagculisi.

Ukungondleki okwanele kubhekwa njengesinye sezizathu ezinkulu. Namuhla, ingxenye ethile yabantu bezwe lethu ibhekene nokushoda okubonakalayo kwezinsizakusebenza zezezimali, ngakho-ke, abakwazi ukuthenga itafula eligcwele. Kepha abaningi baya ngokuzila, ngokwesibonelo, badle ukudla ukuze banciphise isisindo, noma kudingekile ngenxa yezizathu zezokwelapha.

Ukudla okwanele nokungafanele kuholela eqinisweni lokuthi umzimba wethu uqala ukuwohloka kungekudala. Kukhona ukungasebenzi kahle ohlelweni lwe-hormonal, kanye nezinhlelo zemizwa nezokuzivikela ezifweni. Umzimba uyehluleka ukumelana nezifo ezahlukahlukene.

Ugcwalisa kanjani amavithamini ngokudla okunomsoco

Njengoba cishe usuqagele kakade, ukuze uvimbele i-hypovitaminosis nokuntuleka kwamavithamini, kufanele kukhunjulwe ukuthi umzimba wethu udinga ukudla okuhlukahlukene, okunomsoco. Lokhu akukhona nje ngezithelo nemifino.

Ukudla kwakho kwansuku zonke kufanele kufake phakathi:

• Ama-protein angama-3-4, okungcono avela emithonjeni ehlukene (inyama, inhlanzi, amaqanda) - imikhiqizo yenyama inothile ngensimbi, ezinhlanzini uzothola i-vitamin D, i-phosphorus kanye ne-omega-3 fatty acids ebaluleke kakhulu, emaqandeni - uvithamini E. kanye namavithamini B. imvelaphi iqukethe ama-amino acid abalulekile kanye novithamini B12, adinga kakhulu abantu abadla imifino.
• I-1-2 yemikhiqizo yobisi nemikhiqizo yobisi oluvutshiwe (ubisi, i-kefir, i-cottage shizi noshizi) iyimithombo ye-calcium, i-vitamin D kanye ne-amino acid tryptophan, edingekayo ekukhiqizeni i-serotonin, i-hormone esihlinzeka ngokuhle. isimo sengqondo.
• I-2-4 servings yemifino namakhambi, kanye ne-1-2 servings yezithelo yimithombo eyinhloko kavithamini C namanye amavithamini ancibilikayo emanzini, amaminerali kanye ne-fiber yokudla.
• 2-3 okusanhlamvu okusanhlamvu (i-buckwheat, oatmeal, irayisi ensundu nokunye okusanhlamvu okunsundu) kuyimithombo yamavithamini B kanye ne-fiber yokudla.
• Cishe 2 amalitha amanzi ahlanzekile umthombo kasawoti amaminerali ahlukahlukene.

Nali uhlu lwamavithamini okufanele ngabe uwathola nsuku zonke, namathiphu wokuthi yikuphi ukudla okufanele ukubheke.

Uma ufuna ukuthi umzimba wakho ungatholi ukuntuleka kwamavithamini namaminerali athile, udinga ukwamukela ukudla okunomsoco kuphela, kodwa futhi unamathele ekudleni kokudla. Zama ukudla lokho okuphekile wena. Ukudla okushisayo, okusha kunempilo kakhulu kunokudla okusemathinini noma okuphekwe ngaphambilini. Gwema ukudla osekulungele ukufana nama-pancake aqandisiwe, ama-cutlets abesesiqandisini sakho izinyanga ezimbalwa, imikhiqizo yakwaMcDonald, njll.

Uwagcina kanjani amavithamini ngenkathi upheka

Amazinga okushisa aphezulu, ukulungiselela ukudla okungafanele, nokugcina okungafanele kubulala amavithamini. Landela le mihlahlandlela yokupheka ukuze wenze ukudla kwakho kube mnandi kakhulu futhi kube okunomsoco.

1. Yeka ukuthosa emafutheni - ngesikhathi sokuthosa, kulahleka amavithamini angaba ngu-50% aqukethwe ekudleni. Intuthu, bila, bilisa, bhaka.
2. Ngesikhathi sokulungiswa kwezitsha zemifino, amavithamini aphenduka abe yi-decoction, ngakho-ke pheka uphinde ubambe uketshezi oluncane ukuze ungakhiphi amanzi.
3. Imifino nezithelo ezifriziwe ezintsha kugcina wonke amavithamini, kepha ukuncibilikisa okuhamba kancane kuyawaqeda, ngakho-ke pheka ngokushesha ngemuva kokuwasha.
4. Ungadli ngokweqile noma upheke ngokweqile.

Yidla ukudla okunomsoco futhi ungadluli ibhulakufesi. Ukudla kwasemini nakho kubalulekile, kungcono ukubekela eceleni imizuzu eyi-15 yokudla okuzolile, okugcwele kunokugculiseka ngokudla okulula.

Lapho udinga amavithamini ekhemisi

Izidingo zamavithamini ekhemisi zincike ezintweni eziningi. Odokotela bancoma ukuphuza i-vitamin kanye ne-mineral complex ngezifundo - ekwindla nasentwasahlobo, lapho inani lemifino nezithelo ezintsha ekudleni kuncishisiwe, ukudla okuningi kulahlekelwa inani lokudla okunempilo futhi kunengozi yokuthola elinye igciwane le-ARVI noma lomkhuhlane.

Esinye isibonakaliso sokuthatha i-vitamin-mineral complex ukudla. Lokhu kungaba wukudla okwehlisa isisindo noma okondliwe ngudokotela wakho. Ukuvinjelwa kwekhalori, noma ngabe kunokudla okunomsoco, kuhambisana nokuntuleka kokudla okunempilo.

Uma ungumuntu odla imifino, ukudla kwakho akunawo amavithamini atholakala emikhiqizweni yenyama kuphela. Udinga ukuthenga amavithamini "apakishwe" ekhemisi futhi uqale ukuthatha isifundo.

Kukhona umbono wokuthi amavithamini wemvelaphi yemvelo athandwa kakhulu ngenxa yokuthi asiza umzimba wethu ngokushesha nangempumelelo ukubuyisela imetabolism yamaselula, ayimiqemane futhi aphephe ngokuphelele, ngoba awaluthisi. Wonke usokhemisi uyazi ukuthi womabili amavithamini emvelo nawokwenziwa ayasiza. Kepha ngaphambi kokuthi uthenge futhi uqale ukuthatha noma imaphi amavithamini noma izithasiselo zokudla okunempilo, kufanele ubonane nodokotela wakho bese uthola ukuthi awunakho yini ukubabekezelela.

Ngakho-ke, ukuze uphile impilo egcwele, ukuze ungazi izinkinga zempilo, udinga ukuqapha ukudla kwakho. Nakekela abantu obathandayo, baphange kaningi ngangokunokwenzeka ngobuciko bakho be-Culinary futhi ukhohlwe ngemikhiqizo eseqediwe.