Ngisho nokuntula okungavamile kakhulu kwamavithamini namaminerali kungabangela izinkinga ezinkulu ezihlobene nokuthuthukiswa komzimba, futhi ngenxa yalokho, kunani elikhulu lokufa. Njalo ngesonto eplanethi yethu, cishe abesifazane abayizinkulungwane bathi inzuzo yokuphila ngenxa ye-anemia, okubangela ukuntuleka kwe-iron, kodwa ngenxa yokuqukethwe okwanele kwe-iodine emzimbeni, lapho owesifazane ethwala ingane, izingane ezingaphelele zivela.
Kwabesifazane, inkinga yokungabi namaminerali namavithamini emzimbeni kuyinkinga ecindezela kakhulu, ngoba ithinta ukubukeka nezinye izinto ezibalulekile. Yikuphi ukudla okuqukethe amavithamini adingekayo emzimbeni wesifazane? Amavithamini amaningi esimweni sabo semvelo atholakala emikhiqizweni ehlukahlukene yemvelo, ngakho-ke kubaluleke kakhulu ukuba udle kahle - kulokhu, ibhalansi edingekayo yamavithamini namaminerali emzimbeni kuyothathwa.
Uma usheshe ukhathele futhi uzwe ukukhathala njalo, khona-ke emzimbeni wakho ukuntula okunamandla kwamavithamini B3, E, kanye ne-potassium nama-manganese. Ungalungisa isimo ngokuhlukanisa imenyu yakho ngamantongomane, amabhontshisi, imifino, i-peas eluhlaza, izithelo ezihlukahlukene ze-citrus, ubhanana nezinhlamvu ze-sunflower.
Uma unesifo sokulala, lokhu kubonisa ukuntuleka kwamavithamini B, kanye namaminerali - calcium ne-potassium. Yengeza amaqabunga akho isaladi yokudla, ubhanana nama-citrus, ubhontshisi, omisiwe, izinso zezinyosi nesibindi, inhlanzi entsha, ilayisi elibomvu nezinye okusanhlamvu.
Uma igazi livame ukugeleza kusuka ekhaleni lakho, cishe uzozizwa unesisindo samavithamini amaqembu C, K no-R. Yidla utamatisi, iklabishi, i-pepper eluhlaza bell, ama-currants, futhi kufanelekile ukuphuza amafutha enhlanzi.
Uma uhlangabezana nezinkinga ezivamile zamazinyo futhi zingonakaliswa ngokungazelelwe - lokhu kubonisa ukuntuleka kwe-vitamin D, lapho kufanele uphuze amafutha wezinhlanzi futhi, futhi uguquke imenyu yakho ngesibindi, ibhotela nezinye imikhiqizo yobisi, inhlanzi, isoya , amantongomane kanye nama-walnuts, imbewu ye-sunflower.
Ingabe ubamba ubanda kakhulu kaningi? Mhlawumbe uhlangabezana nokuntuleka kwamavithamini A no-B5. Engeza ezinqoleni zemenyu nsuku zonke, kanye nemifino yephuzi noma i-orange, ulethisi, inhlanzi, imikhiqizo yobisi, ikhabe kanye nobhontshisi.
Kuyaziwa ukuthi igramu eyodwa yamafutha iqukethe ama-calories amaningi ngokugaya kwama-carbohydrate namaprotheni. Naphezu kwalokhu, izakhamuzi eziningi eziyaziwayo zikholelwa ukuthi akudingekile ukususa ngokuphelele amafutha emenyu. Ungabasebenzisa kancane, lapho kungenjalo ngeke kubangele ukulimala, kodwa kuzoletha izinzuzo ezinhle. Impilo yesikhumba, amasosha omzimba, kanye nenhlalakahle yenyama yonke incike kumafutha. Ngaphezu kwalokho, amafutha asiza ngokushesha futhi angene amanye amavithamini atholakala ezitsheni nasemifino. Isibonelo, singakusho ukuthi inani elincane leladidi eligcwaliswe ngamafutha lizoletha izinzuzo eziningi kune-saladi enkulu, engekho.
Sithemba ukuthi emva kokufunda lesi sihloko, uzoziqonda ngokuqinile, lapho ukudla kuqukethe amavithamini.