Okokuqala, lokhu kuhloswe ngesistimu yethambo, okuyisisekelo salo, uhlobo lohlaka, ngamandla okuthi impilo yethu yonke ixhomeke, ungasho ngezinkinga ezinjalo "ezincane" njengobuhlungu emgodini wesibeletho. Ukukhetha ukudla kwetafula lakho, iningi labantu lilalele ukunambitheka nokuhlanzeka kwabo, ukukhohlwa ngomzuzu obalulekile njengowokuhle. Abaningi abakucabangi ngisho ngokuthi ngokushintsha ukudla kwabo, bangakwazi ukuqeda izinkinga ezihambisana nezifo zomgogodla nobuhlungu emgodini wesibeletho. Yiqiniso, okuwusizo akusho ukuthi kuyisiwula. Kunemikhiqizo embalwa ehlangabezana nezilinganiso zombili. Kodwa-ke, uma unesihlungu emhlane nangomuthi womlomo wesibeletho, futhi ufuna ukuthuthukisa isimo sakho somzimba ngokujulile, lungele ukulinganiselwa okuthile. Isitha esiyinhloko somgogodla yizivikelo ezihlukahlukene, phakathi kwazo okuyingozi kakhulu ukasawoti noshukela. Zama ukuwashiya ekudleni kwakho ngangokunokwenzeka. Indawo engcono kakhulu yokufaka esikhundleni sayo ingaba ukudla okufriziwe okungenayo izinto eziyingozi. Yiluphi uhlobo lokudla oluthandayo impilo yomgogodla wethu, thola kusihloko esithi "Ukudla okunomsoco ngobuhlungu emgodini wesibeletho somlomo wesibeletho."
Okunye okunye okushiwo ushukela kuyinyosi yemvelo, eyasiza ekukhipheni usawoti wezinsimbi ezisindayo nezinye izinto eziyingozi emzimbeni. Uyaziwa nangokungabangeli ukukhulelwa komzimba. Kodwa ngaphezu kosawoti noshukela, kunemikhiqizo eminingi engakwazi ukubizwa ngokuthi iwusizo emathanjeni nasemisipha. Lezi zihlanganisa izitsha ezibandisiwe nezokubhema, kanye nezimbambo ezicebile. Ngokuphambene nenkolelo evamile, ukudla inyama ye-holodtsa akusizi ukuqinisa uhlelo lwethambo, ngisho nokuphambene nalokho. Ngakho qaphela ngalesi sidlo! Phakathi kwabantu ababhekene nezifo zesimiso se-musculoskeletal, iqembu elikhethekile lenziwe izitshalo. Iqiniso liwukuthi ngokumelene nokucindezeleka okuphumelelayo, ama-discs intervertebral kufanele akwazi ukuqoqa ngokushesha amanzi futhi akwazi ukukunikeza ngokushesha, okwenza njengendlela yokumangalisa. Ama-protein compounds anesibopho sokusebenza okujwayelekile kwalomsebenzi obalulekile. Ama-amino acid amaningi asebenza njengezinto zokwakha, ezinye zazo ziqukethe kuphela imikhiqizo yezilwane (inyama, inhlanzi, ubisi, amaqanda, njll). Uma ubenqaba ngokuphelele, uzibeka engozini enkulu. Kufanele uqashwe ngokucophelela ukuba udle iziqholo ezihlukahlukene kanye nezikhathi zokuphuza ukudla: isisindo, isinaphi, isenzo se-pepper esimisweni se-musculoskeletal akuyona into eyonakalisa ukwedlula ushukela nosawoti. Zama ukuthatha indawo yazo ngesidlo esikhethekile, esilungiselelwe ngesisekelo samahlumela amancane e-coniferous trees. Ukuze uzilungiselele, kufanele uqoqe amahlumela aluhlaza okonakalayo entwasahlobo, owomile izinsuku ezimbalwa endaweni emnyama futhi izikhathi eziningana udlule enqolobaneni yenyama kuze kube yilapho kutholakala ubuningi obufanayo. Bese wengeza kuwo amafutha amaningi (iparsley, dill, basil, njll), kanye nosawoti omncane. Umkhiqizo omdala we-pasty ungagcinwa kulo lonke ubusika njenge-preform evamile, ugcwalise phezulu nge-ungqimba wamafutha omquba, futhi usetshenziswe njengesiphuzo esiphundu futhi esinempilo.
Okunye okuthandwayo, kodwa akukho ukudla okulimazayo okuncane okuyikhofi omnyama. Umphumela walo omubi emzimbeni uhlotshaniswa nomphumela othakazelisayo, okubangelwa ukuba khona kwe-caffeine. Yiqiniso, abafundi abaningi basebenzisa lesi siphuzo ukuze bangabe besabonisa izimpilo zabo ngaphandle kwalo. Noma kunjalo, zama ngokuzenzekelayo ukuyeka kancane ikhofi emnyama ngokuthanda i-jelly, compote kanye kvass. Ngakho-ke, indawo ephelele isiphuzo esekelwe ku-chicory, esiza ukuqinisa amalunga, kusiza ukuqeda ukuchofoza kwabo. Kunokuba itiye elimnyama, kunconywa ukuthi kusetshenziswe okuhlaza, kanye nokuhlukunyezwa kwe-herbal ehlukahlukene. Ukuqhubeka nengxoxo mayelana neziphuzo, kubalulekile ukukhuluma ijusi lamagilebhisi, elikwazi ukukhipha uketshezi oluthe xaxa kusuka emisipha namalunga. Ukwenza lokhu, kwanele ukuphuza cishe 100-150 amagremu amajusi kathathu ngosuku (emva kokudla). Ijusi le-apula elifakwe ngokushesha liphinde libhekwe njengesiluleko esihle sciatica. Okudingekayo kwe-amino acids yezempilo kungatholakali kuphela ezilwaneni, kodwa nakubokudla bokutshala. Izithelo ezinhle kakhulu eziphuthumayo ngokushesha futhi zingena egazini, zinikeza umzimba amandla hhayi kuphela, kodwa futhi nezinto ezidingekayo zokwakhiwa nokulungisa.
Uma izinzuzo zezithelo ziyaziwa wonke umuntu futhi zingabuzwa, khona-ke imifino ayiyona into engavamile. Ochwepheshe batusa abantu abazwa ubuhlungu obubuhlungu nobuhlungu emgodini wesibeletho, qiniseka ukuthi udla utamatisi. Ngaphezu kokuqukethwe okuphezulu kwe-polysaccharides, ama-acid nama-mineral, le mifino inesinye inzuzo ebalulekile: iqukethe into ebizwa ngokuthi "utamatisi". Ingasetshenziselwa ukuhlanganiswa kwesinye isici esibalulekile - i-cortisone, esetshenziselwa ukuphatha i-arthritis, i-rheumatism nezinye izifo zesistimu ye-musculoskelet. Kodwa inani lesipinashi kanye ne-sorrel ekudleni kuyadingeka ukukhawulela. Ekhuluma ngomsoco olinganiselayo, umuntu akufanele akhohlwe ngendima ebalulekile amafutha anikezwa kuyo. Izidlo eziningi ezithandwayo zifuna ukuqeda ngokuphelele lesi sici esibalulekile ekudleni. Nokho, lokhu kuyiphutha elikhulu. Amafutha ayadingeka kithi kanye namavithamini. Ukuze ukusebenza okujwayelekile kwamavithamini omgogodla A no-E kubaluleke kakhulu, okungafani nokuthi umzimba uwathatha kuphela ngamafutha. Ngakho-ke "gwema" amafutha akufanele: ngokufakazela ngesibindi emafutheni akho okudla yemifino yansuku zonke, izinhlobonhlobo eziyigugu ezifana nomnqumo, i-linseed, njll. Ngenxa yokuthi ama-disc intervertebral angaphansi kokucindezeleka njalo, izicubu zazo kufanele zivuselelwe njalo. Le nqubo ebalulekile iba nzima noma ayinakwenzeka uma ukudla kwakho kungabikho amaminerali adingekayo, ikakhulukazi i-potassium, eyenza ngcono umzimba we-salt-metabolism kanye nokusebenza kwezicubu zomzimba.
I-calcium nayo ibaluleke kakhulu emathanjeni. Ngokuningi, itholakala kumikhiqizo yobisi, kanye nemifino. Uma le mineral ingangeni emzimbeni ngesilinganiso esifanele, lokhu kungekudala kungaholela ekukhuleni kwezifo ezihlukahlukene - kusukela ekuguleni komzimba okubangelwa yi-osteoporosis. Ngakho-ke, intsha kanye namadoda amasha (abaneminyaka engu-11 kuya kwengu-24) kufanele athole ama-gramu angu-1.2 e-calcium ngosuku; amadoda ase-middle-aged, abesifazane ngaphambi kokuya esikhathini sokuphumula kanye naso - 1 gram. Uma bethatha i-estrogen ngesikhathi esifanayo, umthamo ukwandisa ngokuzenzakalelayo (kufika ku-1.5 amagremu). Lo mthetho usebenza kwabesifazane ngesikhathi sokukhulelwa nokudla: kuye ngokuthi badinga iminyaka engamagremu ama-2 (kuze kube yiminyaka engu-19) noma ama-1.4 amagremu (emva kweminyaka engu-19) ye-calcium ngosuku. Ngisho noma i-calcium ingene emzimbeni ngesilinganiso esifanele, lokhu akusho ukuthi wayehlanganisiwe lapho. Lokhu kudinga ukutholakala kwevithamini D, umthamo wansuku zonke ngawo ngamazinga angamazwe angama-400 ME. Ukuze unike umzimba nge-calcium ne-vitamin D, kunconywa ukuphuza nsuku zonke ilitha lobisi lwezinkomo. Uma lo mkhiqizo ungenwa kahle umzimba wakho (lokhu kwenzeka njalo kubantu abadala), kufanele uqaphele izinhlanzi ezinamafutha, amaqanda nesibindi.
Uma uthatha i-vitamin D njengesilungiso sokupheka kwamavithamini, qaphela: uma kwenzeka ngokweqile, kungabangela ubuthi. Ukuze ugweme lokhu, kungcono ukuxhumana nodokotela ngaphambili. Indima yamavithamini weqembu B nayo ibalulekile. Izitshalo (soy, peas, njll), inyama, isibindi kanye neminye imikhiqizo yezilwane ngumthombo obalulekile wokudla kwabo. I-Vitamin C isetshenziselwa ukuqinisa izicubu ezixhunyaniswe lapho imizimba yethu namathenda ethulwa khona. Ngeshwa, akusi njalo njalo ukusebenzisa leyo mikhiqizo ewusizo kakhulu emgodleni. Izizathu zingase zihluke, kodwa okukhiphayo kuyafana njalo - izakhi ezikhethekile ze-vitamin-mineral complexes. Omunye kufanele akhumbule ukuthi ukuqokwa kwabo kufanele kulandelwe udokotela. Kodwa ngisho nemithi ebiza kakhulu futhi esebenzayo ingabi usizo uma ungayeki ukubhema. Ngenxa yokuthi ngaphansi kwethonya le-nicotine, i-taper emikhulu neyincane, izakhi ezidingekayo ngezinye izikhathi azivele zifinyelele amathambo nemisipha. Izojabula kakhulu futhi "izinyosi ezinomsoco", njenge-marshmallow, pastille, marmalade kanye nemikhiqizo efanayo ye-confectionery ingase ihlale ekudleni kwakho. Kubalulekile kuphela ukuwadla ngokulinganayo, futhi nokulahla ushokoledi. Inendima ebalulekile nayo inikezwa okusanhlamvu okuhlukahlukene, amantongomane nemikhiqizo yobisi. Amaqanda angadliwa nganoma yiluphi uhlobo, kodwa angaphezu kweyodwa ngosuku.
Ngokusekelwe kulokhu okungenhla, ungacacisa ububanzi bezitsha okumelwe uthathe indawo ehamba phambili ekudleni kwabantu abahlushwa ubuhlungu bomhlane nomgogodla. Lokhu kufaka isobho semifino kanye nobisi ngokufaka amazambane kanye nosawoti. Izinyamazane, izinhlanzi noma izinkukhu kufanele zibe amafutha aphansi, indlela engcono kakhulu yokuzilungiselela ukupheka, kanye nokwehla. Ukuze uthole ama-saladi, zama ukusebenzisa imifino ehlanzekile noma eqoshiwe, ukugwema ama-marinades, ama-pickle, njll. Njenge-snack, kunconywa ukuthi ube neivrette noma i-caviar yemifino, kodwa kungcono ukwenqaba noma yiziphi izitsha zemakhowe. Ekuphetheni, ngingathanda ukuphawula ukuthi ukudla okunomsoco kufanele kunikelwe ukunakwa okukhethekile ekukhuleni nasekukhuleni, lapho kunesakhiwo esisebenzayo se-musculoskeletal system (ngokuvamile le nqubo igcwaliswe eminyakeni engu-18-20). Kuphakathi nalesi sikhathi sokuvala ukuthi ukubonakala kwezinkinga ngomgogodla, obangelwa ukungondleki, kuba lula kakhulu. Nakuba lokhu akusho ukuthi lapho umuntu esekhulile umuntu angadla konke: uma kunzima kangakanani izinkinga zempilo, ukubaluleka kakhudlwana kufanele kufakwe ekuhlanganisweni kokudla kwakho kwansuku zonke. Manje sisazi ukuthi yini okufanele sikhethe ukudla okubuhlungu emgodini wesibeletho.