Ezweni lanamuhla, cishe abantu abangamaphesenti angu-30 emhlabeni wonke, abaneminyaka engama-65 ubudala, banenkinga yokubona, noma bahlushwa uhlobo oluthile lwesifo somzimba, hhayi zonke izifo ezingelashwa. Izwe lethu alihlukile. Kungashiwo ukuthi abaningi, uma kungenjalo wonke umuntu ohlala eRussia uhlangabezana nanoma yikuphi ukukhubazeka okubukwayo. Ukudla kokwelashwa, nje, kungenye yezindlela zokuxazulula le nkinga futhi usize ezindabeni zokulondoloza impilo.
Kuyini ukudla?
Lokhu kudla okuzogcwala izakhi ezithile namavithamini, okubaluleke kakhulu, kulokhu, ngenxa yezitho zombono. Yiqiniso, ukubuyisela umbono, noma ukuphulukisa ezinye izifo zeso, nje ngokushintsha ukudla nokusebenzisa ukudla okunjalo, akunakwenzeka. Ukuze uphathe izifo zamehlo, kubalulekile ukuthi uthintane futhi uphathe isazi, ukusetshenziswa kwemithi enqunywe udokotela. Kodwa-ke, uma ukudla kwakho kuqukethe lezo zakhi nezimvithamini eziwusizo emehlweni, kuzokusiza ukuba ugcine amehlo akho isikhathi eside, okungukuthi, kuhle ukuvimbela. Uma ngabe lesi sifo senzeke, ukudla okunjalo, kanye nokwelapha, kuzokusiza ukuba ululame ngokushesha.
Ngakho-ke, yini okufanele uyidle?
Ukuqina kombono wethu, futhi ngempela, isimo samehlo, ngokuqondile kuxhomeke emsebenzini womathumbu. Ezithombeni ezihlatshiwe, inqubo yokugaya ukudla ayiphutha, ukudla akukwenziwe kahle, futhi ngenxa yalokho, ukumunwa kwamavithamini egazini, ikakhulukazi amavithamini abalulekile A no-E, nakho kwehla. Lokhu kunomthelela omubi embonweni, futhi empeleni, empilweni ngokujwayelekile. Ngakho-ke, ukubuyisela umbono, kufanele ubuyekeze ukudla kwakho, futhi, uma kunesidingo, ulungise. Cishe u-60% wokudla kwansuku zonke, kumele kube namajusi, imifino, izithelo, ama saladi. Lokhu kubaluleke kakhulu kulabo abachitha isikhathi esiningi kukhompyutha. Futhi abantu abanjalo, nsuku zonke, nokuningi.
Okokuqala - amavithamini!
I-Vitamin A, i-carotene.
Ngisho nangokwenyuka okuncane kwe-vitamin A emzimbeni, umbono uba buthakathaka. Ukuvimbela lokhu kungenzeki, imenyu yansuku zonke kumele ihlanganise noma yikuphi kokudla okulandelayo okunevithamini A.
- Izaqathe (udinga ukudla kuphela ngamafutha!)
- Ithanga, ikhabe
- Utamatisi (ophuzi no-orange)
- Izithelo zeCitrus
- Ama-apricot
- I-Caviar, isibindi, isibindi se-cod
- I-Butter, i-cottage shizi
- Sea-buckthorn
- Ama-peas ahlaza, ulethisi, anyanisi
- Inhlanzi yezinhlobo zamafutha
I-Vitamin E
Le vithamini iqukethe ngobuningi:
- Imifino, amakhambi, izithelo
- Amahlumela enqolowa
I-Vitamin C - iqoqa lens iso futhi inikeza izicubu zayo ngamandla. Itholakala kwimikhiqizo elandelayo:
- Izithelo, amajikijolo nazo zonke izinhlobo zemifino eluhlaza.
- Currant, i-cranberry, inja rose, hawthorn
- Iklabishi sauerkraut
- Izithelo zeCitrus
Kuthuthukisa umsebenzi we-eye amino acid, okuthiwa i-taurine. Ngokuhluleka kwenhliziyo, isifo sikashukela, imisebe, ukucindezeleka, ukuguga, ukuntuleka okukhulu kwe-taurine kuyaqala. Uma umuntu elahlekelwa ngu-50% we-taurine kusuka ekuhlungeni okuvamile, lokhu kuba inqubo engavumeleki eholela ekulahlekelweni okuphelele kombono. Esimweni esivamile, i-retina iso, ukulahlekelwa yi-taurine ekukhanyeni, uyakwazi ukubuthelela ebusuku. Yiqiniso, umuntu akabheki ukulahlekelwa okuphelele kwe-taurine, into eyenziwa ngumzimba ngokuzimela, kodwa inqwaba yayo, noma kunjalo, sithola nemikhiqizo yemvelaphi yezilwane (ubisi, inyama), iqukethe izilwane zasolwandle kanye ne-algae ebomvu.
Futhi, ukuze ikhwalithi nokucaca kubonisane nendawo ephakathi nendawo yegobolondo elibi leso. Le pigment yindawo ephuzi, ngoba kubaluleke kakhulu i-lutein, eyenza umsebenzi wokuhlola wokuvikela. Kwezinye izifo zesimiso senhliziyo, noma, njengesifo somdlavuza, ukushaywa yisisu, okuqukethwe kwe-lutein egazini kungase kwehle. Kulokhu, ukusetshenziswa okungeziwe kuyadingeka. Kubalulekile ukufaka phakathi kokudla:
- Iklabishi
- Isipinashi
- I-Courgettes
- Ummbila
- Ubhontshisi obunamakha
- Ama-pistachio
- I-egg
Kubalulekile ngokukhethekile ukuphawula ama-blueberries. Ama-blueberries angumuthi weklasi kunoma yiziphi izinkinga zamehlo. Ngaphezu kwalokho, livuselela umzimba wonke. Ngokufanayo, i-bilberry iyakwazi ukugcina nokubuyisela ubuciko obubukwayo, okufaka isandla ekubuyiseleni i-pigment photosensitive ye-retina - rhodopsin, okwenza ubuningi obubonakalayo bwandise ngisho nokukhanya okuphansi. Futhi, ama-blueberries ngokuphumelelayo aqinisa i-retina futhi abuyisele i-trophism yezitsha zamehlo. Izinkomba zokusetshenziswa kwayo: noma yiziphi izinkinga nombono.
Ngelinye igama, uma ucebisa ukudla kwakho ngamavithamini nezakhi eziwusizo, khona-ke amehlo akho angeke aphuculwe kuphela, kodwa isimo senyama yonke. Ngakho-ke, yidla esihlwabusayo futhi ewusizo, futhi njengoba uHippocrates ayevame ukusho, ake "ukudla kwakho kube yimithi."