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Xa usaluphala, incasa yolwimi lwakho iqala ukuphulukana nokusetyenziswa kwayo - esinye sezizathu eziphambili zokuba abantu abadala badala bathande ukutya malunga nokutya abakutyayo. Emva kweminyaka engama-65, amajoni omzimba emzimbeni wakho aya esiba buthathaka, esenza ukuba umntu athambekele kwiingxaki ezininzi zempilo.
Isistim somzimba esisebenza kakuhle sinceda ukususa imizimba yamanye amazwe kunye neeseli ezinobungozi kwinkqubo kwaye kunceda ukulawula iimpendulo zomzimba ngokuchasene nezinto ezingaphandle ezingenabungozi njengokutya, okanye izicwili zomzimba.
Kubantu abadala, ukonyusa amajoni omzimba kubandakanya ukutya okunezakha mzimba kunye nokutya okunesondlo okunee-herbs kunye neziqholo ezityebileyo kwiivithamini ezithile kunye neeminerali, ezinokuthi emva koko zikuncede ekwakheni indlela eyomeleleyo nenamandla okukhusela ngokuchasene nosulelo kunye nezifo [1] .
Phakathi kobhubhane we-coronavirus, iingcali zezempilo zichaze ukuba, ngelixa kubalulekile ukukhankanya imigangatho yezempilo njengokuhlamba izandla rhoqo - kubalulekile ngokulinganayo ukuphucula ukukhuselwa komzimba wakho kunye nabantu abadala abakwiqela lomngcipheko wokufumana isifo se-coronavirus, Kubalulekile ukuba umntu atye ukutya okunokunceda ukuphucula ukhuseleko [Mbini] [3] .
Kweli nqaku, siza kujonga okunye ukutya okusempilweni okunokunceda ukukhulisa ukhuseleko kubantu abadala okanye kubantu abangaphezulu kweminyaka engama-65.
1. Irayisi emdaka
Irayisi emdaka iqulethe iivithamini, iiminerali, kunye nezixhobo ezinamandla zezityalo, ezithi xa zisetyenziswa kwiindawo ezilawulwayo zinganceda ukuxhasa ukusebenza kwamajoni omzimba [4] . Ukongeza kuloo nto, irayisi emdaka ityebile kwii-antioxidants ezinceda ukulwa iiradicals zasimahla ezibangela ukonakala kumasosha omzimba nakwimpilo iyonke [5] .
2. Ibhatata emnandi
Zityebile kwi-beta carotene kunye nevithamin A, iitapile zipakishwe ngee-antioxidants ezinokunceda amajoni omzimba wabantu abadala [6] . Kwakhona, le mifuno iswiti ityebile kwiicarbohydrate ezilungileyo ezilungele abantu abadala ukuba bayisebenzise kanye ngeveki.
3. Isipinatshi
Ucebile kwi-vitamin C, kwaye igcwele i-antioxidants kunye ne-beta carotene, isipinashi yongezwa kakuhle ekudleni [7] . Isipinatshi sisityebi ku-vitamin K ngokunjalo, nto leyo eyenza ukuba imifuno enamagqabi kufuneka idibanise ukutya okunyusa ukhuseleko kubantu abadala.
4. Amaqanda
Zityebile kwiiproteni kunye neevithamini ezinokunceda ukukhulisa amajoni omzimba, amaqanda achazwa njengendawo yokugcina iivithamini kunye neeminerals eziyimfuneko ekuphuculeni amajoni omntu omdala [8] .
5. iyogathi
Ukutya iyogathi kunokunceda ukomeleza incindi yamathumbu, eya kuthi incede ukuthintela izifo zesisu [9] . I-yoghurt igcwele iiprobiotic (iibhaktiriya ezilungileyo) ezinceda ukutshabalalisa iintsholongwane ezimbi esiswini kwaye sisisixhobo esikhulu somzimba kubantu abadala [10] .
6. Iherbs & Spices
Ukusetyenziswa kwemifuno kunye neziqholo ezifana ne-turmeric kunye ne-ginger kunokunceda umzimba wakho ukulwa nokusuleleka kunye nokugula kubantu abadala [Shumi elinanye] . Ezi zinokukunceda ukulungisa iiseli ezonakalisiweyo kwaye zomeleze amandla omntu okusebenza kakuhle [12] . Ukongeza koku, isinamon kunye ne-oregano zizongezo ezisempilweni ezinokuthi zikhuthaze ukusebenza kwamajoni omzimba.
7. Iprotein engayekiyo
Ukutya okufana nenkuku engenasikhumba, ukusika inyama yenkomo, iioysters, isalmon kunye nesoy zizongezo ezisempilweni ezinokunceda ukukhulisa ukusebenza kwengqondo kunye nokukhuthaza impilo-ntle yeentliziyo. Ukuba yimithombo etyebileyo ye-omega-3 fatty acids, iprotein ecekeceke njenge salmon inokuphucula amajoni omzimba kwaye ikuncede ukukhusela umzimba kwizifo ezahlukeneyo [13] .
8. Amanzi
Kubalulekile ukuba abantu abadala basele ubuncinci iiglasi zamanzi ezisibhozo ngemini ukugcina inwebu yangaphakathi ifumile kwaye yehlise amathuba omkhuhlane okanye umkhuhlane [14] . Ukuzigcina u-hydrated kunokunceda ukusebenza kwamajoni omzimba.
Ukongeza koku, kubandakanya amajikijolo, ii-apile, iletisi enamagqabi, ipepile yentsimbi, iiamangile kunye neebhitruthi kukutya kunokunceda ukuphucula amajoni omzimba kunye nokusebenza kwawo.
Kwinqaku lokugqibela…
Oku kutya sele kukhankanyiwe kukonyusa ukutya kuya kunceda ukugcina intliziyo yakho isebenza, ingqondo yakho isasazeka kwaye okona kubaluleke kakhulu, inceda ekuphuculeni impilo yonke yomzimba wakho. Ukulandela ukutya okunezondlo, kunye nokuzilolonga okufanelekileyo kunye neshedyuli yokulala esempilweni kunokunceda ukunciphisa umngcipheko wengqele kwaye kunganciphisa ukonakala okanye kunciphise ukuqhubela phambili kosulelo lokuphefumla, isifo samathambo kunye neemeko ezinxulumene nombono kubantu abadala.
