Ukuze amasosha omzimba asebenze ngokugcwele ngokugcwele nangempumelelo, udinga inani elikhulu lamaminerali, ama-trace elements kanye namavithamini, angatholakala emikhiqizweni ehlukahlukene. Okokuqala, kufanele uqaphele ngokucophelela ama-antioxidants, afaka amavithamini A, C no-E. Ukubaluleka kwala mavithamini ukuthi banamandla okwehlisa amanye ama-radicals mahhala emzimbeni wethu, ngaleyo ndlela kube lula umsebenzi wesimiso somzimba. Ama-storages acebile amavithamini ala maqembu angabizwa ngokuthi izaqathe, amafutha omifino, isibindi nesithelo se-citrus.
Ama-antioxidants amahle yi-flavonoids - izinto ezikhethekile, eziqukethe ikakhulukazi ekutheni izitshalo. Lezi zinto zinciphisa ngokuphumelelayo ama-radicals amahhala, ngaphandle kwalokho zikhonza njenge-prophylaxis enhle kakhulu yezifo ezingokwemvelo. Imithombo ekhululekile ye-flavonoids yi-utamatisi, ama-walnuts kanye nama-legumes ahlukahlukene.
Izinto ezisetshenzisiwe ngamaminerali enye ingxenye ebalulekile yokudla okunomsoco okwandisa ukuphumelela kwesimiso somzimba sokuzivikela. Bacebile izithelo nemifino ehlukahlukene eluhlaza, okuphakathi kwawo okukhona amaqabunga esaladi, i-asparagusi neklabishi ye-broccoli. Futhi, umuntu kufanele akhumbule njalo ngama-microelements: i-selenium ne-zinc ziyadingeka ukwandisa igciwane. Inani elanele lalezi zinto emzimbeni kuzosiza ukuphulukisa amanxeba ngokushesha futhi ubuyisele amandla, ngaphezu kwalokho, ukuba khona kwe-selenium ne-zinc emzimbeni kuyimfuneko ebalulekile yokucubungula nokuhlanganiswa kwezidakamizwa ezidingekayo ekusebenzeni okuthembekile kwesimiso somzimba.
Inani elikhulu le-zinc litholakala ezinhlobonhlobo zokudla zasolwandle, amantongomane, amaqanda, inyama, ushizi nemikhiqizo yokudla. I-Selenium iyeka ukuguga, futhi inikeze nethuba lokugcina imimoya kanye nokuzivikela okunempilo okunempilo. Iningi le microelement litholakala esibindi, izinso, izilwane zasolwandle, isinkwa sonke okusanhlamvu kanye okusanhlamvu okuhlukahlukene.
Uma kwenzeka ungakwazi ukuyeka ukugaya ukudla kwakho, ungashesha ngokushesha ukuphumelela kwesimiso somzimba sokuzivikela nge "ukuhlala phansi" ekudleni kwaseJapane, okusebenzisa inani elikhulu lezinhlanzi zasolwandle - ama-shrimp, ama-squid, i-hake, i-cod, i-perch. Uma izimali zingavumeli ukusetshenziswa kwalezi zimpahla ezibizayo, zingashintshwa ngokungabizi kakhulu, kepha zingekho nabalingani abaphansi, ngaleyo njongo i-pollock, i-salmon e-pink, i-haddock nezinhlanzi ezibandayo ziphelele.
Umthelela omuhle ekuqiniseni ukuzivikela kungenzeka uma ungasebenzisa izinhlanzi ezinomsoco, hhayi izinhlanzi ezibomvu kakhulu, kanye ne-salmon enamaqanda, ama-herring kanye ne-trout. Kunconywa ukuba udle i-mackerel efriziwe ngezikhathi ezithile, ngoba iqukethe inani elikhulu lamanoni angama-insaturated acids, okuyokwandisa kakhulu umkhuhlane. Kufanele kukhunjulwe kuphela ukuthi ngesikhathi sokukhathala nokubhema lezi zinto zibhujiswa.
Njengoba manje ufunde ukuthi ungathuthukisa kanjani ingculazi, ungakwazi ukuhlangabezana ngokuphepha ngenkathi yemakhaza.