Uhlu lwezimpawu ezibonisa ngokucacile ukuntuleka kwezakhi emzimbeni wakho.
Izinzipho ziba brittle futhi zibe brittle, futhi ulahlekelwe umbala ophinki onempilo. Lokhu kubonisa ukuntuleka kwensimbi emzimbeni, edlala indima ebalulekile emsebenzini wawo. Kuye kwafakazelwa ukuthi abesifazane bathambekele kakhulu ekuntuleni insimbi ngenxa yokulahlekelwa igazi lenyanga, amadoda kulokhu kulula kancane. Kukhona nesigaba esithile sabantu abaphila impilo yemifino ngaphandle kokudla imikhiqizo yenyama - futhi lokhu kugcwele ukuntuleka kwensimbi. Kuyaqapheleka ukuthi amadoda athatha inani elikhulu kakhulu lokudla okukhona kuwo okusansimbi kunabesifazane. Lapho umzimba untula insimbi, izinzipho kuqala zihlupheka, zithola ithoni ephaphathekile, zithambekele ekubeni brittleness, futhi lokhu kuphinde kuthinte ingaphakathi lamajwabu amehlo, ziba mhlophe ngokuphawulekayo.
Ukuvimbela ukuntuleka kwe-iron emzimbeni, abesifazane kufanele badle ngenani le-18 mg ngosuku, futhi i-8 mg yanele emadodeni. Umthombo omuhle wemvelo wensimbi ungabizwa ngokufanelekile ngokuthi uphizi nesipinashi. Ukuze i-iron imunceke kangcono, kufanele ithathwe ngesikhathi esifanayo ne-vitamin C.
Umfutho wegazi uphakeme. Lokhu kungase kubonise inani elanele likavithamini D emzimbeni. Ngokuvamile, ukuntuleka kwale vithamini kungabonakala kubantu abanebala elimnyama nebala elimnyama. Uma ukutholakala kwale vithamini emzimbeni kukhuphuka, lokhu kubangela ukwehla komfutho wegazi, futhi uma kukhona ukushoda kwawo, ingcindezi iyanda.
Inani eliphelele levithamini D ngosuku kumuntu (kungakhathalekile ubulili) yi-600 IU (amayunithi esenzo), futhi njengoba le vithamini itholakala engxenyeni encane yokudla, kunzima kakhulu ukuyikhipha ekudleni okunjalo. Umthombo ongcono kakhulu wale vithamini imisebe yelanga, kodwa uma kungenakwenzeka ukuthola ukushisa kwelanga ngenani elamukelekayo, kufanele uncike kumawolintshi, amakhowe kanye nobisi, oluqukethe amaphesenti aphezulu wokuqukethwe kwamafutha.
Umfutho we-arterial wehlisiwe. Lesi simo sikhuluma kahle ngokuntuleka kwevithamini B-12. Futhi, lokhu kuhlanganisa ukuhambahamba okungagxilile, ukuchama njalo kanye nokwehluleka kwemisipha. Ama-microgram angu-2.4 ale vithamini kufanele adliwe nsuku zonke ukuze kuvinjelwe ukuntuleka kwawo.
Ama-Vegans kanye nabadla ukudla okuluhlaza abakhathalela impilo yabo bazozuza ngokwazi ukuthi i-vitamin B-12 kufanele idliwe ngaphandle kokwehluleka, ingatholakala kumaphilisi, amaphilisi kanye nezithako ezihlukahlukene zokwenziwa. Abadla imifino bangathola le vithamini ngokudla imikhiqizo yobisi ehlukahlukene.
Uma ukukhetha kuyekwa ekuthatheni izithasiselo ezahlukahlukene zemvelaphi yezokwelapha namavithamini ahlukahlukene, kufanele kubekwe kuqala kulabo abamuncwa ngumzimba ngesikhathi esifushane kakhulu.
Amajaqamba emisipha. Ukubukeka kwabo kubonisa ukuntuleka kwe-potassium, okuvimbela amaprotheni ukuthi angamuncwa ngokugcwele, kamuva imisipha yemisipha ayikwazi ukwakheka kahle, futhi lokhu kugcwele ukuvela kwamajaqamba emisipha. Esinye sezizathu eziyimfihlo zokushoda kwe-potassium emzimbeni kubhekwa njengokulahlekelwa uketshezi oluningi, njengokuhlanza, isifo sohudo, ukujuluka ngokweqile nezinye izizathu eziningi ezibangela ukuphelelwa amanzi emzimbeni.
Ukudla okunconyiwe kwe-potassium ngosuku kumuntu omdala ama-milligrams angu-5, okuyinto engcono kakhulu ethathwe ngokudla. I-Potassium itholakala kukhukhunathi, amazambane, ubhanana, ukwatapheya kanye nemifino.
Ukwanda kokukhathala. Ukuba khona kwayo kukhombisa ukuntuleka kukavithamini C obalulekile emzimbeni, futhi ngisho nangekhulu lesi-XNUMX, ukuntuleka kwayo kwaholela ezifweni ezimbi kakhulu kanye nethuba lokufa. Ezweni lanamuhla, umphumela onjalo wecala awusongeli, kodwa lokhu akusho ukuthi ukuntuleka kwale vithamini emzimbeni kufanele kunganakwa futhi kungazami ukubuyiselwa. Inani elinganele laleli vithamini livusa ukubukeka kokucasuka, ukukhathala okungapheli, izinwele ezibuthuntu nezinsini ezophayo. Ababhemayo kakhulu basengozini enkulu yalo mphumela, futhi uma bengakwazi ukuqeda ukulutheka kwabo, khona-ke i-vitamin C kufanele idliwe engxenyeni yesithathu yenkambiso ukuze kuvinjelwe ukushoda kwayo. Okufanayo kusebenza nakubantu ababhemayo.
a) Abesifazane kufanele badle u-75 mg ngosuku wale vithamini;
b) Amadoda kufanele aphuze ngenani lama-90 mg;
c) ababhemayo - 125 mg ngosuku.
Okubalulekile ekudleni okunothe ngovithamini C kufanele kunikezwe upelepele omnandi, i-kiwi, i-broccoli, izithelo ezisawolintshi, ikhabe nesipinashi.
Lapho indlala yegilo ihluleka. Ngomsebenzi ophumelelayo wawo wonke umzimba, indlala yegilo ikhiqiza amahomoni athile isebenzisa iodine emzimbeni, kodwa inani layo elinganele libangela ukwehluleka kuwo wonke umzimba. Izinkinga nge-gland yegilo eziye zavela zingabonakala kuphela ngosizo lokuhlaziywa kwelabhorethri, noma kunjalo, kunezimpawu ezimbalwa ezicacile ezizokwenza kucace ngezinkinga:
umsebenzi wehla;
ukukhubazeka kwememori;
ukunganaki;
- ukwehla kwezinga lokushisa lomzimba;
Ukungasebenzi kahle kwe-thyroid kwandisa kakhulu ingozi yokukhulelwa kwesisu, ngakho-ke kufanele uqaphe ngokucophelela wonke umzimba ngalesi sikhathi.
Kumuntu omdala, ama-microgram angu-150 e-iodine ngosuku anele ukuzizwa evamile, kodwa kwabesifazane abakhulelwe, lesi sibalo kufanele senyuswe ezingeni lama-220 mg. Imithombo ye-iodine yimikhiqizo yobisi, kanye nosawoti one-iodine.
Izicubu zethambo zonakaliswe kaningi. Lokhu kubonisa inani elinganele le-calcium futhi ligcwele ubuthakathaka namathambo aphukayo. Ukuntuleka kwe-calcium kungadala imiphumela edabukisayo, njenge-osteoporosis. Uma i-calcium iyancipha, i-bone metabolism iyashintsha, amathambo ayancipha, futhi ngenxa yalokho, ukuphuka okuvamile kuqinisekisiwe.
Kukhona umkhawulo weminyaka, emva kwalokho amathambo omzimba aqala kancane kancane kodwa ngokuqinisekile abe buthakathaka, kuyilapho elahlekelwa wonke amaminerali awo awusizo, ikakhulukazi i-calcium. Ngakho-ke, kubaluleke kakhulu, lapho ufinyelela iminyaka engu-30, ukuqapha ukutholwa kwenani eliphelele lale mineral.
Kodwa-ke, i-calcium ngokwayo ngeke yanele, ngaphezu kokumuncwa kwe-calcium, amathambo adinga umsebenzi womzimba, udinga ukuhamba ngezinyawo ngangokunokwenzeka, udlale imidlalo ngenkuthalo futhi ube ngaphandle kaningi ngangokunokwenzeka, unikele ingxenye ethile yamahhala akho. isikhathi sokuhamba.
Futhi uma abantu abangaphansi kweminyaka engu-45-50 ubudala bayoba okwanele ngokwesilinganiso 1000 mg walesi mineral ngosuku, khona-ke labo abaye bawela umngcele wale minyaka kufanele bakhulise ukudla kwabo kwe-calcium ku-1200 mg. Ukusetshenziswa kwemikhiqizo efana noshizi, ubisi, ubhontshisi, uphizi oluhlaza, ulethisi kuzogcwalisa ingxenye engekho ye-calcium emzimbeni womuntu.