Ukudla okunomsoco: ukudla okufanele ukusiza ingane yakho ibuyele esimweni sayo

Dezinsukwini ezimbalwa, ingane yakho encane ibigqoke imayini ye-papier-mâché. Uyakhasa, uqumbile futhi ukhala kalula. Qiniseka, kujwayelekile ngalesi sikhathi sonyaka! Uma ube nochungechunge lwezifo kulobu busika - i-tonsillitis, umkhuhlane, umkhuhlane nezinye izifo zesisu - amasosha akhe omzimba kuye kwadingeka asebenzise izinsiza zawo ukuze azivikele. amavithamini namaminerali, ngokuqondene i-iron ne-vitamin C, izinto ezimbili ezibhubhisa amagciwane nama-microbes. Kodwa ngokuhlanganisa lezi toning izakhamzimba entulekayo, izovuselelwa ngokushesha. Ngaphandle kokukhohlwa ukukhuthaza i-balanced intestinal flora ukuze amasosha akhe omzimba asebenze kahle. Faka ukudla okubilile njengeyogathi kumenyu.

I-iron edingekayo

Ukushoda kwensimbikusavamile kakhulu nanamuhla : ngokusho kweNational Health Nutrition Programme (PNNS), ithinta phakathi Ama-20 no-30% wezingane ezifika eminyakeni emi-3futhi, ngokukaProf. Patrick Tounian, inhloko yomnyango wezokudla kwezingane kanye ne-gastroenterology esibhedlela iTrousseau, eParis, phakathi U-10 no-20% wezingane eziphakathi kweminyaka emi-3 neyi-10 ubudala. Kodwa-ke, le mineral iyi-a ingxenye ebalulekile ye-hemoglobin : ukuntuleka kuholela ekungeneni kahle kwe-oxygen egazini futhi, futhi, kubangela ukukhathala okukhulu ezinganeni. Uma uthola ingane yakho encane ephaphathekile futhi ekhathele,bona udokotela wakhe. Ukuhlolwa okuphelele futhi, uma kunesidingo, ukuhlolwa kwegazi thatha i-iron stock yayo (i-ferritin) kuyokwanela ukuthola i-anemia, udokotela angase ayinikeze a insimbi eyengeziwe cishe izinyanga ezintathu. Kodwa isikhathi esiningi, uzoncoma ikakhulukazi ukuphoqelela ukudla okuqukethe.

Ngokusho kweNational Food Safety Agency (ANSES), ukunconywa kwensimbi avela 7 mg kusuka ku-1 kuye ku-9 iminyakaFuthi-ke 8 mg kusukela eminyakeni eyi-10 kuye kweyi-12. “Kusukela eminyakeni emi-3, lungiselela ingxenye eyodwa noma ezimbili usuku ngalunye, evumelana neminyaka yakhe nendlala yakhe, yenyama ebomvu noma inhlanzi”, kutusa uProfesa Tounian. Khetha inyama yenkomo, idada, izimfanzi noma ama-scallops okubizwa ngokuthi "i-heme" insimbi ifaniswa kahle ngumzimba. Ngokusho kwe-PNNS, ingxenye yamaprotheni enconyiwe ngosuku ingu-50 g ukuya eminyakeni eyisi-6, bese kuba yi-100 g phakathi kweminyaka eyi-10 neyi-12.

Abanye imifino kanye nemifino futhi iqukethe insimbi, kodwa ngamanani amancane. Lena indaba ka insimbi, Ama-Chickpeas, Ubhontshisi omhlophe kuya isipinashi. Inyama yenkomo egayiwe (2,83 mg / 100 g) ehambisana nepuleti lesipinashi (2 mg / 7 g) kanye nokuphakelwa kwe-lentile (100 mg / 1,59 g) isidlo esizovala ukudla kwakho. izidingo zansuku zonke. Okunye ukudla ongakuthanda : ukudla okunesitashi. Impahla yabo? Umcebo wabo ku ama-carbohydrate ayinkimbinkimbi. Okwakamuva kusakazeka kancane kancane amandla emzimbeni, esiza ingane ukuthi ihlale isesimweni isikhathi eside.

Sibheja uvithamini C

Siza ingane yakho ithole amavithamini amaningi! Futhi ukubheja ku-vitamin C, okuyinto ikhuthaza ukumuncwa kwe-iron ngumzimba, futhi ngokusho kocwaningo lwesiNtaliyane olwanyatheliswa kuyi-Journal of Ethnopharmacology, kuletha ukwanda kwamandla. Ngokusho kwe-ANSES, ingane ephakathi kweminyaka emi-4 no-6 ubudala idinga ama-75 mg / ngosuku le vitamin eyigugu, 90 mg phakathi 7 futhi 9 iminyaka et 100 mg kusuka ku-10 kuye ku-12 iminyaka. Izidingo zakhe zizobhekwa ngokumnika isabelo emini noma kusihlwa i-broccoli (37,3 mg / 100 g) noma Iklabishi elimhlophe (53,25 mg / 150 g), kanye ne-a iwolintshi okuphakathi (59 mg uvithamini / 150 g) noma a ikiwi (59 mg / 100 g). Ngenyanga eyodwa yalokhu kudla okugcwele amavithamini, uzophinde athole ifomu le-Olympic!

Iviki lamamenyu alwa nokukhathala

(1)Ukusetshenziswa okuvamile kwezitshalo zokwelapha e-Valves- tino, J. we-Ethnopharmacology, janvier 2009.