Ngokuphambene nalokho, ukumelana nokucindezeleka kuphakeme, futhi ukuphuma kwemizwa emibi kukhulu. Kodwa-ke, lona wesifazane udinga ukuvikeleka okwengeziwe, ngoba imisebenzi yakhe ibonisa ukuvuleka njalo ezinsongweni. Ngakho-ke, mayelana ne-vitaminisation yokudla kwabo, ummeli ngamunye wesitholi socansi kufanele acabange ngesikhathi esemncane.
Ukuvikelwa komzimba wonke.
Ukuze uzivikele ezingozini eziningi, qhubeka uhlala esimweni esihle kakhulu futhi ubheke ngokumomotheka okumangalisa, futhi owesifazane udinga amavithamini A, C, E. Aqukethwe kuwo noma yikuphi izithelo, imifino, ibhotela, ingulube nenyama yesilwane nemikhiqizo yokudla.
Ngakho-ke, i-vitamin A isekela ukuzivikela kwabesifazane ngokujwayelekile, inomthelela ekulondolozeni ubusha besikhumba sakhe, ivuselela ukugaya umzimba futhi ivimbele ukomiswa kwesikhumba ezindaweni ezithintekayo ikakhulukazi ezandleni, ezinhlangothini nasezinyaweni. Ngaphezu kwalokho, lesi sidakamizwa esiwusizo sinikeza umqhele wegciwane lesigciwane futhi sibukhali. Itholakala ku-caviar granular, ukhilimu omuncu ophakathi nendawo, i-cod nesibindi.
I-Vitamin C - i-fighter yempilo yesimo senhliziyo yomzimba wesifazane, ukugcina inkambo evamile ye-metabolism, kusiza ukususa i-toxins egazini nezinye izinto eziyingozi. Le vithamini, phakathi kwezinye izinto, ivuselela ubuchopho futhi ivuse imisebenzi yokuzivikela yomzimba. Inikeza ukuqina kwesikhumba futhi yandisa ukumelana kwayo nemiphumela emibi. Ukuze uthole amavithamini C okwanele, wonke amalungu ezocansi ezishisayo kufanele ahlanganise nokudla kwakhe kwansuku zonke noma yiziphi izithelo ze-citrus (izithelo zomvini, ama-orang, ama-lemons, ama-mandarins), amagilebhisi nemifino (ulethisi, i-dill, i-parsley, i-cilantro).
Kodwa ukuze ulondoloze ukuqina nokunwebeka kwesikhumba, kuphela i-vitamin C ngeke yanele. Kukhona omunye umuthi osebenza kahle ohlinzeka hhayi kuphela ukulondolozwa kwentsha nobusha besikhumba, kodwa futhi kusiza ukuwuvikela kuwo wonke umonakalo. I-Vitamin E, eyaziwa nangokuthi i-tocopherol: uma kwakukhona i-elixir yokuphila okuphakade, le nxenye yayizoba yindlela eyisisekelo ekufomeni kwayo. Iseli ngalinye lizokwenza le nto ibe yinkimbinkimbi kakhulu, ingenakulinganiswa ekubunjweni kwezinto ezincane, ukuyivikela ngokuthembekile ekumeni futhi ivuselele ukuvuselelwa kwayo. Thola i-vitamin E ingaba ngama-alimondi, imbewu ye-sunflower, amafutha yemifino (ikakhulukazi - emnqumeni), noma ama-porridges ahlukahlukene.
Kudingeka udle amavithamini amathathu ayisisekelo nsuku zonke. Kodwa ukwazi ukuthi yiziphi amavithamini adingekayo futhi okumele ukuthi kube khona ekudleni akukatholi inzuzo egcwele yemiphumela yabo. Umzimba futhi udinga ukubasiza bafunde. Futhi ngaleyo njongo kuyasiza ukwengeza emikhiqizweni yokudla equkethe i-zinc ne-selenium, enokuhlushwa okwanele okwenziwe utamatisi, amaqanda, ama-oyster kanye nama-seafood.
Amathambo anamandla, izinzipho namazinyo.
Owesifazane akanayo isizathu esibizwa ngokuthi ummeleli wesifo esithintekayo. Ngempela, ukwehluleka kwamathambo akhe ku-18% ngaphezulu kunelabantu. Ngokwezibalo, ama-coil koqweqwe lwawo ngamazinyane abesifazane abhekene nokukhishwa okusheshayo ngo-12%. Futhi izipikili, ngenxa yothando lwabesifazane ngokunethezeka kwe-manicure ende, zihlale zidinga ukuqiniswa. Ngakho-ke, umzimba wesifazane udinga i-calcium nge-calcium hhayi ngaphansi kwamavithamini wemisebenzi yokuqinisa jikelele.
Kukhona umbono wokuthi ukwandisa umthamo we-vitamin D okudliwe ekudleni, okubangela ukuqina kwamathambo esithambo emzimbeni womuntu, kuhambisana nabesifazane abafinyelela eminyakeni engama-40. Kodwa empeleni, amavithamini anjalo adingekayo kwabesifazane kunoma yikuphi ubudala - kusukela komncinyane kuya phambili. Ngakho-ke, wonke umuntu oshayisayo, ozimisele ukukhanyisa ukumomotheka okunempilo nokubheka izinzipho ezinde ezihle, kufanele anakekele ukutholakala kwemikhiqizo ne-calcium ekudleni kwayo. Ngaphambi nje kokuguqula i-isikhupha samaqanda (eluhlaza), izilwane zasolwandle noma iziphuzo zobisi omuncu ekudleni kwakho kwansuku zonke, kufanele okungenani uthintane nodokotela emkhakheni wezokwelapha noma wezokwelapha.
Ngemuva kweminyaka engama-50 emzimbeni wabesifazane, kunciphisa jikelele emathambo. Kwakuyi-sikhathi lapho wonke amahlumela wesifazane ehluleka kakhulu. Ukuze ugweme ukuhlukunyezwa okungadingekile ngokunganaki, kuyasiza abesifazane abanjalo ukuba bandise inani lezidakamizwa zezinhlanzi neminye imikhiqizo equkethe i-calcium, insimbi ne-phosphorus.
Kukhona i-vitamin D isici esisodwa esibalulekile - umzimba ungazikwazi ukuwenza, futhi uqobo uwenze, ngaphansi kwemoya yama-ultraviolet. Ngakho-ke, owesifazane uyakusihlwa kakhulu. Futhi hhayi kuphela ehlobo, kodwa nanoma iyiphi inkathi efudumele. Yiqiniso, kunezimiso zokushisa kwelanga ezenzelwe ukuvikela isikhumba esibucayi kusukela ekugugeni kwasekuqaleni, ukugqotshwa okuncane noma okomile. Kodwa ngesimo sengqondo esifanele kulolu hlelo, ngokuthatha amanzi okugeza, ungathola umthamo odingekayo wevithamini D. edingekayo.
Impilo yegazi kanye namandla wezinzwa.
Yiqiniso, ukuzama ukuthola ukuthi yiziphi amavithamini owesifazane oyidingayo, akwanele ukuba agxile kuphela ekuqiniseni umzimba ngokomzimba. Phela, isimo sengqondo esihle asiqali ngamathambo aqinile hhayi ngokuqina kwesikhumba (ikakhulukazi kwabesifazane abasha, abangazange bakhathaze inkinga yezingqimba zesikhumba). Isisekelo senhliziyo enhle ukungabikho kokucindezeleka, okujwayelekile kwendlela yokujikeleza kanye neqoqo lamahomoni alungile.
Isikhumba sesikhumba asiphazamisi labo abathola i-vitamin B12 eyanele, ephethe igazi, ehilelekile ekusimeni kwe-metabolism - i-carbohydrate namafutha. Ukuntuleka kwaleli vithamini ekudleni okuvame ukuholela enkingeni yezempilo kwabesifazane abanomlutha wokudla kwemifino. Njengoba itholakale kuphela kumaqanda, i-giblets nemikhiqizo yobisi oluvuthiwe, izitshalo zihlala zitholwa. Futhi ukuyihlanganisela ezingeni lemithi yezokwelapha akukaze kwenzeke.
Ukuntula u-vitamin B 12 egazini kukhulisa kakhulu ingozi yezifo ezifana ne-anemia, neurosis, ukucindezeleka kokucindezeleka. Ngaphezu kwalokho, yilokho okuvimbela ukwanda komzwelo, kuqinisa isimiso semisipha esiyinhloko futhi sinesizathu sokuthi owesifazane angakwazi ukulawula isimo sakhe sengqondo.