Uma silimala sihlala sengozini yokuba nomaki noma isibazi esingafuneki ngokuzayo. Ukwelapha kuyinqubo yezinto eziphilayo, lapho umzimba wethu ulungiselela ukulungisa umonakalo odalwe yisilonda.
Kukhona ukudla okusisiza ukuba senze lula futhi sithuthukise le nqubo, uma ufuna ukuyazi ungayeki ukufunda le migqa.
Lokhu okunye ukudla okucebe izakhamzimba ezithile okusisizayo kule nqubo futhi, futhi, kungukudla ongakulindele, ngoba kumnandi futhi ungakungeza noma kunini lapho ufuna khona izindlela zakho zokupheka.
Citrus iqembu
Izithelo zeCitrus ziqukethe amanani aphezulu kavithamini C, into esisiza ukuthi sakhe amaprotheni asetshenziswa ezicutshini zomzimba. Ihlanganiswe esikhunjeni, ematendeni, emigudwini nasemithanjeni yegazi.
Izithelo ezisawolintshi ezinhle kakhulu zokwandisa uvithamini C yilezi ezilandelayo:
- I-Kiwis.
- Amawolintshi
- AmaTangerines
- Ilamuna.
- Lima
- Uphayinaphu.
Ngaphezu kwalokho, ukusetshenziswa kwalezi zithelo kuzokhulisa izakhiwo zakho ezilwa nokuvuvukala.
Ukudla okucebile kweZinc
I-Zinc ilungele ukwelashwa kwamanxeba ethu, ngakho-ke, ungayeki ukuthatha lolu hlu lokudla:
- I-Legumes
- Ukolweni bran.
- Amafutha
- Amantongomane.
- Amaqanda
Lokhu kuhle ukufaka isandla ekuhlanganisweni okufanele kwamaphrotheni okwelapha. Futhi, kulula ukuthola futhi kumnandi ukupheka ngakho.
Ukudla okunamaprotheni amaningi
Amaprotheni ayadingeka ekwakheni imisipha namalunga anempilo futhi aqinile. Ukudla okuqukethe amaprotheni kuphelele ukuthuthukisa ukuphulukiswa komzimba wethu, ngakho-ke, kwandisa ukusetshenziswa kwe:
- Inkonyana edliwayo.
- Ingulube.
- Turkey
- Amaqanda.
- Inkukhu
- Inyama yemvu.
- Unogwaja
- Imikhiqizo yobisi.
Lokhu kudla kusiza ukugeleza kwegazi ngenxa ye-arginine ne-polina, ama-amino acid amabili avuselela ukuqiniswa kwezicubu.
Ukudla okunothe ku-vitamin K
Le vithamini itholakala kakhulu ekudleni okuluhlaza okotshani, ngaphezu kokunye ukudla okufana nalokhu:
- Isipinashi.
- Ishadi.
- I-broccoli.
- I-asparagus.
- Inhlanzi emhlophe.
- Inkonyana edliwayo.
Ziqukethe izakhamzimba ezibalulekile ezithanda inqubo yokujiya kwegazi, futhi uma singenayo le vithamini ingavimbela inqubo yokuphola, engadala isilonda esikhulu noma ingavali kahle.
Ukudla okunothile ku-provitamin A
I-Provitamin A ithuthukisa ukusebenza kwamaseli, ivuselela izicubu futhi iphinde iqinise amasosha ethu omzimba kahle.
Uma ufuna ukwandisa i-provitamin A emzimbeni wakho, thenga lokhu kudla okulandelayo:
- Inyama yezilwane.
- Ubisi.
- Imikhiqizo yobisi.
- Isibindi.
- Izinso.
- Izaqathi
- Ithanga.
- Isithelo segilebhisi.
Uma uzisebenzisa njalo, uzokwazi ukuvimbela ukuvela kwezifo futhi uzofinyelela isikhumba esinempilo.
Uhlu lokudla
- Inyama enamafutha aphansi.
- Amaqanda.
- Inhlanzi emhlophe.
- Inhlanzi eluhlaza okwesibhakabhaka.
- Ijeli.
- Imikhiqizo yobisi.
- Ushizi
- ISardine
- Iwolintshi.
- Ama-Strawberry
- Uphayinaphu.
- Ikiwi.
- I-broccoli.
- Isipinashi.
- Ishadi.
- Ama-lentile.
- Uphizi oluhlaza.
- Amaphuphu.
- Soy.
- Isitshalo seqanda.
- Imbewu ye-sunflower.
- Utamatisi.
- I-Mango.
- I-Beetroot.
- Isaqathe.
Ukudla okufanele sikugweme
Ngendlela efanayo yokuthi kukhona ukudla okufanelekile okusiza ukwelapha, sithola nokudla okuthile okungavimbela lesi senzo. Ngakho-ke, qaphela ukuze ungaphutha ekukhetheni kwakho:
- Ushukela omhlophe.
- Ushukela oluyimpuphu.
- Iziphuzo.
- Ushokoledi.
- Ukhilimu weqhwa.
- Iziphuzo ezinoshukela.
- Amakhukhi.
- Ama-yogurt ngoshukela.
- Ubisi oluncibilikisiwe.
- Amajamu acebile ngoshukela ongeziwe.
- Ibhotela.
- Ukudla okuthosiwe.
- Amafutha we-sunflower.
Njengoba kungenzeka ubonile, ukudla okungenampilo okugcwele ushukela ongeziwe yikho okufanele ukukugweme ngazo zonke izindlela. Azikusizi ngalutho, kufanele zisetshenziswe ngezikhathi ezithile, ngoba lokhu kudla kuhlobene nenani elikhulu lezifo zenhliziyo, kukhiqiza i-cholesterol, isifo sikashukela nokukhuluphala ngokweqile.
Lokhu ngukudla okuhle kakhulu ongakuthatha njengombono wokuthi uma unesilonda esivulekile, isibazi kuye ngesiza singabukeki kahle. Ngakho-ke, okuhle ukuyiphatha kusukela ekuqaleni hhayi ukudala umonakalo olandelayo.
Ekudleni sivame ukuthola isixazululo ezinkingeni zethu zempilo, kufanele sithembele ekudleni okunempilo futhi singazisi emzimbeni wethu lezo ezingasilimaza. Sebenzisa lolu lwazi futhi uphathe kahle umzimba wakho ukuze kuthi lapho unesilonda esilandelayo wazi ukuthi kufanele uselaphe kanjani.