Futhi uma kukhona okungahle kuphuthelwe, uhlelo lokuzivikela komzimba lungaphumelela bese ingane izogula. Amavithamini, amaminerali, amaprotheni, amafutha kanye nama-carbohydrate nawo ayadingeka ingane ngoba isesimweni esijulile sokuthuthukiswa ngokomzimba nangokwengqondo. Futhi ziyadingeka ukuze kuqhutshekwe inkambo evamile yalezi zinqubo. Ngakho-ke, unganikeli ingane nsuku zonke imikhiqizo efanayo (ngisho ewusizo kakhulu). Kuphela uma ukudla kwezingane kuhluka, ingane izothola zonke izakhi ezidingekayo. Phakathi kwabo:
I-Iron
I-iron yingxenye ye-hemoglobin. Futhi i-hemoglobin "idlulisa" oksijini emzimbeni wethu. Uma enganele, amangqamuzana ethu nezicubu zethu zilahlekelwa umoya-mpilo. Kukhona i-hypoxia ne-anemia. Uma umzimba wengane ungekho insimbi, izingxenye ezidingekile ngeke zifake ama-flasks omzimba. Ukuze uthole okwanele kule microelement, mnike inyama, kuhlanganise inyama ebomvu, lapho insimbi iyinhloko, inhlanzi, amaqanda, ubhontshisi, broccoli, porridges, izithelo ezomisiwe, i-parsley, isipinashi kanye ne-ulethisi. I-iron ingcono kakhulu ehlanganiswe ne-vitamin C. Ngakho-ke, kubalulekile ukuhlanganisa imikhiqizo ngendlela efanele. Isibonelo, sebenzisa izitsha zenyama ngesaladi yemifino ehlanzekile, enamanzi amaningi kalamula.
I-Zinc
I-Zinc iyadingeka ukuze kusetshenziswe kahle amasosha omzimba. Ngama-antibodies azosiza emzimbeni. I-Zinc iphinde ihlanganyele ekuthuthukiseni amathambo, izinwele kanye nesikhumba esinempilo. Futhi, i-zinc iyadingeka ekuphulukiseni okusheshayo kwamanxeba, ukulawulwa kwengcindezi yegazi kanye nesigqi senhliziyo. Ekungeneni kwayo noma ekunakekeni kwakhe kwengane kungase kube nezinkinga zokudla, ngokuvamile angagula. I-zinc itholakala emathangeni, ama-alimondi, amantongomane, inyama enomfutho, inhlanzi, ama-porridges (ikakhulukazi ekukhunjweni kwamabele), ubisi, imifino kanye namaqanda ezinkukhu.
I-calcium
Indima ye-calcium yomzimba wengane ekhulayo ayikwazi ukuvezwa. Isidingo salesi sici ezinganeni ezingaphansi kweminyaka emihlanu singama-800 mg, ngosuku. I-99% ye-calcium igxile emathanjeni akhula wengane futhi i-1% kuphela egazini nasezintweni ezilula. Ukugcwalisa izitolo ze-calcium emzimbeni womntwana, umnike imikhiqizo yobisi, isipinashi, iparsley, izinhlanzi zasolwandle, inhlanzi yesibindi, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, ama-currants. Zama ukuthola le mikhiqizo kaningi ngangokunokwenzeka esitsheni salo mfana.
I-Magnesium
Ngokuntuleka kwalesi sitshalo semaminerali emzimbeni, kunciphisa ukukhukhulwa, ukucubungula izinqubo esikhumbeni kubonakala. Futhi, i-magnesium iyadingeka ekwakheni amathambo amathanga, iqhaza ekusetshenzisweni komzimba, ithinta umsebenzi wenhliziyo. I-magnesium iyadingeka ukuze isebenze ngendlela evamile yesimiso sezinzwa. Imithombo ye-magnesium yilezi (okusanhlamvu, ukolweni, rye, ibhali, i-millet).
Potassium
Idlala indima ebalulekile emanzini anosawoti emanzini, igcina ukubunjwa okuqhubekayo kwezidakamizwa eziphilayo emzimbeni. U-Kali ucebile kakhulu, amazambane (ikakhulukazi abhakawa), iklabishi, izaqathe, imifino, omisiwe, umlimi omuncu, ama-apricot omisiwe.
Phosphorus
Lesi sidakamizwa siyadingeka ukuba ingane ikhule ngokujwayelekile kanye nokuthuthukiswa kwamathambo esithambo. Ubamba iqhaza ezinkambisweni zamaprotheni namafutha omzimba. Okuqukethwe e-yolkishi yeqanda, inyama, inhlanzi, ushizi, i-oatmeal ne-buckwheat porridge, i-legumes.
Selenium
Ngaphandle kwalesi samaminerali, ukukhiqizwa kwama-antibodies akunakwenzeka. I-Selenium itholakala ekubhakeni kufulawa ophelele, ama-flakes e-cereal, u-anyanisi e-garlic, isibindi. Kodwa ngokufaniswa kwe-selenium, i-vitamin E iyadingeka. Imithombo yayo ingamantongomane, ama-alimondi, amafutha yemifino.
I-Vitamin A
Le vithamini ibaluleke kakhulu kumzimba wokuzivikela omzimba, ngoba yandisa amandla okuzivikela e-interferons emzimbeni ekulwa namagciwane ahlukahlukene. Futhi, i-vitamin A ivikela ama-radicals mahhala we-thymus gland ebucayi - "indlunkulu" yesistimu yomzimba. I-Vitamin A ibalulekile embonweni ovamile. Le vithamini isesibindi (inhlanzi nenyama yenkomo), isikhupha samaqanda, ibhotela, izaqathe, ithanga, i-parsley, i-pepper ebomvu, utamatisi we-dill, i-lemon, i-raspberries, i-peaches. Kodwa khumbula ukuthi i-vithamini A ibhekisela kumavithamini anamafutha amaningi. Ngakho-ke, zonke ukudla eziqukethe i-vitamin A kufanele, ngangokunokwenzeka, zidle amafutha emifino.
I-Vitamin C
Ubamba iqhaza ezinhlelweni eziningi ezibalulekile zomzimba, kusebenze ama-enzyme ahlukene, ama-hormone, ukwandisa ukumelana nezifo ezehlukene, kunciphisa ukukhathala ngokomzimba. I-Vitamin C inothile e-rose yase-rose ne-chokeberry emnyama, okusajingijolo, i-cherry, i-cherry, i-currant, i-anyanisi, isithombo, i-parsley, i-sauerkraut, i-lemon.
Amavithamini weqembu B
Ukulawula umsebenzi wesimiso sezinzwa, ukuthuthukisa ukudluliselwa kwemiqondo kanye nokuqonda (okudingekile kubafundi besikole kanye nezingane ezikhulisa ukukhathala kwengqondo). I-Vitamin B12 ikwandisa ukusetshenziswa kwe-oksijeni ngamangqamuzana e-hypoxia enesifo esibi futhi engapheli, yandisa ingculazi. Uma umzimba ungenalo i-vithamini, noma uma kunenkinga ngenxa yokugaya, i-anemia enkulu ingenzeka. Ngenxa yalokho - ukungasebenzi kahle kokudla, ukuqotshwa, ukukhathala okungapheli, ukucasula, ukucindezeleka, ukulala, izinhlungu kanye nezinye izinkinga. I-Vitamin B12 iqukethe: kwenkomo yesibindi, inyama yenkomo, inhliziyo, isikhumba, i-yolk, i-veal, ushizi, ubisi.
Ama-antibiotic yemvelo
Zivimbela ukuthuthukiswa kwamabhaktheriya e-pathogenic futhi ziqinisa ingculazi. Izakhiwo ezinamandla zokulwa ne-antibacterial zinezinyosi (ikakhulukazi i-lime futhi zihamba). Kodwa khumbula, lokhu kudla okumnandi kuyisimo sofuba esinamandla, okumele siqaliswe ngokucophelela ekudleni komntwana, ngokuqala ngamanani amancane kakhulu. Kudingeka futhi ukuba unikele anyanisi ne-garlic ukuba i-crumb (kodwa kancane kancane, ngoba lokhu kudla kungabangela izinkinga zokugaya ukudla). Engeza u-anyanisi nogalikhi emaladini, izitsha zemifino yenyama. Futhi ngezimpawu ezinzima zomkhuhlane ingane imnikeza isiraphu uju kanye anyanisi. Hlanganisa ujusi we-anyanisi noju lwamanzi ku-1: 1 isilinganiso. Nika umntwana lokhu isiraphu esinomsoco 3-4 izikhathi ngosuku for 1 isipuni (for karapuza endala kunonyaka).
I-Acids ye-omega-3
Khuthaza ukukhiqizwa kwama-antibodies futhi uqinise imfucumfucu (umphimbo, impumu, i-bronchi). I-Omega-3 acids igcinwa ezinhlanzi, amafutha omnqumo. Izikhathi ezingu-1-2 ngesonto zinikeza izitsha zobisi ezivela ezinhlanzi zasolwandle nolwandle.
I-Fiber
Kushukumisa umsebenzi wamathumbu, kuvame ukuba i-microflora yayo, isuse izakhi ezinobuthi emzimbeni, inomphumela omuhle ekusebenzeni kwesibindi. Ukuze uqinisekise ukuthi ingane ine-fibre eyanele, qinisekisa ukuthi ukudla okulandelayo kukhona ekulinganisweni kwemvuthuluka: imifino nezithelo ezintsha, okusanhlamvu okuhlukahlukene, ukudla okuvela emfucumfuceni owomile, isinkwa ne-bran.
Ama-probiotics
Lawa angama-bacteria asebenzayo asemathunjini aqala ukulwa nokulwa nezifo ezifuywayo: avimbela ukuphindaphindiwe kwezinambuzane eziyingozi, ukuqinisa ingculazi, iqhaza ekukhiqizeni amavithamini (B12, folic acid) nezinqubo zokugaya. Ama-probiotics kufanele athathwe ngenkathi ukwelashwa ngama-antibiotics, lapho umzimba wezingane ubuthakathaka. Ziqukethe i-yogurt, i-yoghurt, i-narina, iziphuzo zobisi ezivutshiwe
Ama-prebiotics
Kuyindawo yokuzalanisa amabhaktheriya anenzuzo. Isici esivelele sama-prebiotics yikhono labo lokungena emathunjini amakhulu futhi baqhube ukukhula kwe-microflora emathunjini ewusizo lapho. Ziqukethe ubhanana, i-asparagus, anyanisi, izithelo eziningi nobisi lwebele (ngamalitha ayi-100 - ama-gramu angu-2 ama-prebiotics).