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Ukutya kuhlala kusisidingo esiphambili kuye nawuphi na umntu. Ngokukodwa ngexesha lokukhulelwa, ukukhetha ukutya okunempilo kubaluleke kakhulu.
Nangona usenokuba uyivile ingxelo ecaphukisayo amaxesha amaninzi ngexesha lokukhulelwa kwakho, kuya kufuneka utye isibini.
Ukhetho olwenzayo luya kukuchaphazela wena kunye nosana olukhulayo esibelekweni sakho.
Iziqhamo zinendima ebalulekileyo eziyidlalayo ekudleni komama oza kuba ngumama. Umzimba womfazi okhulelweyo ufuna izondlo ukuze akhule kakuhle. Ngelixa zonke iziqhamo zihlala zilungile kubafazi abakhulelweyo, kukho iziqhamo ezithile ezikhuthazwa ngumfazi okhulelweyo ukuba azisebenzise.
Masibone ezona ziqhamo zi-5 zibalaseleyo zokutya komfazi okhulelweyo.
Iiapile
Ipakishwe ngezakha mzimba, ii-apile zingqineke ziluncedo kubafazi abakhulelweyo. Ukongeza ekubeni sisityebi kwiVithamini A kunye no-C, ii-apile zikwangumthombo olungileyo we potassium kunye nefayibha.
Izifundo ziveze ubudlelwane obuluncedo phakathi kokutya ii-apile ngexesha lokukhulelwa kukanina kunye nokubonakala kokuvuthwa kunye nesifuba kubantwana babo xa beneminyaka emihlanu. [1] I-Flavonoids kwii-apile yimixube ye-polyphenolic ene-antioxidant. Zii-flavonoids kwii-apile ezinxulunyaniswa nomngcipheko omncinci wokukhula kwesifuba.
Iibhanana
Zityebile kwiivithamini kunye neeminerali, iibhanana zithathwa njengezona ziqhamo zilungileyo ukuba zisetyenziswe ngexesha lokukhulelwa.
Ukunqongophala kwentsimbi yenye yezona zikhalazo zixhaphake kakhulu kwabasetyhini abakhulelweyo. Iibhanana zifunyenwe zilungile ekwandiseni amanqanaba ehemoglobin emzimbeni.
Iibhanana zikwanceda ekupheliseni ukugabha kunye nesicaphucaphu esidibana nokukhulelwa.
I-Folic acid kwiibhanana ikwalungele nosana olusesibelekweni njengoko inciphisa umngcipheko wokukhubazeka kokuzalwa kwaye yehlisa nethuba lokuba umntwana azalwe ngaphambi kwexesha.
Iibhanana zikwakhuthaza umdla wokutya kwabasetyhini abakhulelweyo abadla ngokuziva bethande ukutya ngexesha lokukhulelwa.
Iirharnati
Iirharnati ziqulathe awona manqanaba aphezulu epolphenol phakathi kwazo zonke izongezo zokutya ezikhoyo kwimarike. [Mbini] Izifundo ziye zafumanisa ukuba ukusetyenziswa kweerharnate ngexesha lokukhulelwa kubonwe ukunceda ukukhusela iintsana.
Iirharnate zikwangumthombo otyebileyo weVitamin K, isinyithi, ifayibha, iproteni kunye necalcium.
Iiorenji
Iiorenji sesinye seziqhamo ezisetyenziswa rhoqo ngexa lokukhulelwa. Kuphononongo olwenziwe kumabhinqa angama-200, kwafumaniseka ukuba ngelixesha ibhanana sisesona siqhamo sityiwa kakhulu [ngama-95.4%], iiorenji ziphuma kwindawo yesibini ngama-88.8%, zilandelwa ngama-apile angama-88.3%. Olu phononongo lwenziwe kutshanje kwabasetyhini abakhulelweyo nabathetha isiNgesi nabaseSpanish abathetha eDowney, eCalifornia. [3]
Iiorenji, njengesiqhamo esigcweleyo okanye ngohlobo lwencindi, ziyacetyiswa kwabasetyhini abakhulelweyo. Nangona kunjalo, kufuneka kuthathelwe ingqalelo ukunqanda iijusi ezikhoyo kwiipakethe zeetetra njengoko zihlala zinezilondolozo. Ukutya yonke iorenji kuzisa izibonelelo eziphezulu. Ukuba awunqweneli ukutya iziqhamo kwaye ukhetha ukufunxa ijusi endaweni yoko, kukhethwa ukuba uthathe isiselo esitsha esenziwe ekhaya.
Iiorenji zilungile ukomeleza amajoni akho omzimba. Iorenji inokunceda ekukhuleni kwengqondo yomntwana okhulayo esibelekweni sakho.
Ii-orenji zikwalungile ekulungelelaniseni uxinzelelo lwegazi.
Iimango
Zityebile kwiVithamini A no-C, iimango zihlala zisetyenziswa ngexesha lokukhulelwa.
Ngelixa iimango ziluncedo ngokwazo, umngcipheko ukhona nangona kunjalo i-calcium carbide isetyenziselwa ukuvuthwa kwesiqhamo. Kungenxa yesi sizathu sokuba abafazi abakhulelweyo baxelelwe ukuba batye iimango ngononophelo olufanelekileyo.
Into enomdla kukuba, ukutya okuqhelekileyo okufuna ukutya phakathi kwenani elikhulu labasetyhini abakhulelweyo kukuba kwiimango ezingavuthwanga [82%] kunye ne-tamarind engavuthwanga [26.6%]. [4]
Zigcwele izakhamzimba, iziqhamo kukutya okuncomekayo ngexesha lokukhulelwa. Iziqhamo zibonelela ngefayibha, iivithamini, kunye neeminerali ukongeza ekubeni ngumthombo wamandla olungileyo. Zonke izondlo kwiziqhamo zihlala ziluncedo, kokubini kumama oza kuba ngumntwana nakwimveku esakhulayo esibelekweni sakhe.
