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Kukho iindlela ezahlukeneyo zokunyusa ubude bakho. Ukutya kudlala indima ebalulekileyo koku. Iivithamini kukutya zidlala indima ebalulekileyo ekwandiseni ubude kunye nolwakhiwo lwemfuzo. Kule nqaku, siza kubhala malunga neevithamini ezikhuthaza ukukhula kokuphakama.
Umzimba womntu ufuna ukutya okunezakha mzimba okunotyebileyo kwiivithamini kunye neeminerali. Iivithamini ezinjengevithamini B1, ivithamini B2, ivithamin D, kunye novithamini C kunye neeminerali ezinje nge-phosphorus kunye ne-calcium ziyimfuneko ekukhuleni nasekukhuleni kwakho.
Izifundo ezininzi zibonise ukuba ukutya ukutya okunotye iivithamini ezimbalwa kunye neeminerali akunakunceda ekukhuleni ubude. Ngamanye amaxesha, ukusilela kwesondlo kunokukhokelela kubude obufutshane.
Abantu abazilolongelayo basela iiproteyini ziyangcangcazela ukuze bakhe izihlunu kwaye ikwanceda ukuba bakhule babe mde. Kodwa kukusela iiprotein kuphela ezingasayi kuvelisa ziphumo zihle.
Masifunde ukuze sifumane iivithamini ezilungileyo zokukhula kunye nophuhliso.
1. Vitamin B1 (ityamine)
2. Vitamin B2 (Riboflavin)
3. UVitamin D
4. UVitamin C
5. I-Vitamin A
6. Iphosphorus
7. Ikhalsiyam
1. Vitamin B1 (ityamine)
Vitamin B1 ikhuthaza ukukhula kwaye inceda ekukhuleni ubude. Kuyanceda ekusebenzeni kakuhle kwenkqubo yokwetyisa. I-Vitamin B1 ibonelela ngonikezelo lwegazi kumalungu anceda ekufakeni isandla ekukhuleni okufanelekileyo komzimba. Le vithamini ikwakhuthaza impilo entle yentliziyo kunye nokusebenza kakuhle kwenkqubo yemithambo-luvo.
Imithombo yevithamini B1: Amandongomane, iimbotyi zesoya, irayisi, i-oats, inyama yehagu, iimbewu, amandongomane, amaqanda, njl.
Indlela yokuba nayo: I-Vitamin B1 inentaphane yeenkukhu, ke qinisekisa ukubabandakanya ubuncinci kathathu ngeveki ekutyeni kwakho.
2. Vitamin B2 (Riboflavin)
I-Vitamin B2 okanye i-riboflavin yenye into ebalulekileyo ekuncedeni ukuba ukhule ubude. Ubukhulu becala ikho kwimifuno eluhlaza. Le vithamini inceda ekukhuleni kolusu, iinzipho, amathambo kunye neenwele.
Imithombo yevithamini B2: Imifuno eluhlaza, amaqanda, intlanzi, ubisi, njl.
Indlela yokuba nayo: Bafake kwiisaladi zakho.
3. UVitamin D
IVitamin D, ekwabizwa ngokuba li-vitamin yelanga, inegalelo ekwenzeni amathambo akho omelele. Ukunqongophala kwesondlo se vithamin D kwenza amathambo namazinyo akho abe buthathaka. I-Vitamin D sisimbiwa esifunekayo ekuncedeni ekufunxeni i-calcium kunye ne-phosphorus enegalelo ekukhuleni okude.
Imithombo yevithamini D: Ubisi, iitumato, iitapile, iziqhamo ze-citrus, icauliflower, iintlanzi ezinamafutha, itshizi, njl.
Indlela yokuba nayo: Faka iintlanzi ezinamanqatha njenge-tuna, isalmon, kunye ne-mackerel kwisidlo sakho.
4. UVitamin C
I-Vitamin C ikwabizwa ngokuba yi-ascorbic acid efumaneka kakhulu phantse kuzo zonke iziqhamo ze-citrus. Le vithamini inceda ukukhupha i-toxins evela emzimbeni kwaye ke yonyusa ukhuseleko lwakho. Ikhuthaza ukukhula kwamathambo kwaye iyomeleza.
Imithombo yevithamini C: Iziqhamo zeCitrus, iigwava, iitumato, amaqunube, iitapile, njl.
Indlela yokuba nayo: Yiba nesitya esigcwele iziqhamo ezixubekileyo ezinje ngegwava, iorenji, i-kiwis, kunye negrapefruit mihla le ukuze ubone ukwanda okuphezulu kubude bakho.
5. Ikhalsiyam
Ikhalsiyam yenye into ebalulekileyo yezimbiwa enceda umzimba ukonyusa ukukhula kwamathambo. Oku kunceda ekwenzeni ukhule ube mde. I-calcium kufuneka ithathwe yonke imihla ukwandisa ukomelela kunye nokuphila ixesha elide kwamathambo.
Imithombo yecalcium: Ubisi, iimveliso zobisi ezinje ngeshizi, i-curd, ibhotolo, isipinatshi, imifuno yetheniphu, njl.
Indlela yokuba nayo: Yiba neglasi yobisi ebusuku ngemfuneko eyaneleyo yecalcium. Yongeza itshizi, iyogathi, kunye nebhotolo ekutyeni kwakho yonke imihla.
6. Iphosphorus
I-calcium ayonelanga ukwenza izicwili kunye namathambo omelele. I-Phosphorus iyafuneka kunye ne-calcium njengoko zombini zidibeneyo kubalulekile ukuze kufikelelwe kwiziphumo eziphezulu ekukhuleni okude. Amathambo omzimba aneepesenti ezingama-80 ze-phosphorus kwaye oku kuyanceda ukuthintela ukukhula kancinci kwamathambo kunye ne-osteoporosis.
Imithombo yephosphorus: Amandongomane, iimbotyi, iintlanzi, njl njl zinesixa esikhulu sale minerali.
Indlela yokuba nayo: Thatha isandla samantongomane kwaye utye yonke imihla kwaye uyenze indawo yokutya iintlanzi kathathu ngeveki.
7. I-Vitamin A
Vitamin A ilungele ukukhula okuqhelekileyo kunye nophuhliso, kunye nokulungiswa kwethishu kunye nethambo. Le vithamini inyibilikayo ityebile ilungile ekonyuseni ulusu olusempilweni, amehlo kunye neempendulo zomzimba ngokunjalo.
Imithombo yevithamini A: Isitshizi, ubisi, amaqanda, iminqathe, i-yam, njl.
Indlela yokuba nayo: Yongeza iminqathe kunye namaqanda kwisaladi yakho okanye usele iglasi yobisi yonke imihla.
Zisebenze ngokwakho iintlobo ngeentlobo zokutya okupheleleyo, okutsha njengokutya okunokwenzeka. Khumbula nje ukuba ukutya ukutya okusempilweni kuya kukwenza ukhule umde.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
