Izidingo Zokondleka Ezishintsha Ngesikhathi Sokuqeda Isikhathi

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Isikhathi Sokuguqulwa

Ukunqamuka kwesikhashana yisikhathi esikhulu esiphezulu, ngokomzimba nangokomzwelo - ngisho nezidingo zakho zokudla okunomsoco zishintsha kancane. Usadinga ukudla okunomsoco ogcwele izithelo, imifino, okusanhlamvu okuphelele kanye namaprotheni enempilo kanye nemithombo ye-calcium, kodwa kunezinguquko ezimbalwa zokuncoma okunomsoco kwabesifazane abaqala ngokuzungezile kokuya esikhathini sokuya esikhathini.

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Amakhalori ambalwa

Njengoba usukhulile, ubuningi bomzimba wakho buyancipha futhi umzimba wakho wehlisa umzimba, ngakho-ke kusho ukuthi awudingi amakholori amaningi njengoba usencane. Yingakho abesifazane bevame ukuthola isisindo ngesikhathi seminyaka yesifo senhliziyo.

Eqinisweni, umzimba wakho uqala ukunciphisa cishe uneminyaka engama-40, ngakho-ke uma ungalungisi ukudla kwakho kwe-caloric, cishe uzothola isisindo. Kodwa, uma ukwandisa ukuzivocavoca kwakho nokwakha imisipha, ungakwazi ukwandisa imali yakho yansuku zonke kanye nokugwema ukuzuza kwesisindo somzimba .

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I-Calcium eningi

I-calcium ibalulekile emathanjeni namazinyo aphilile, kanye nemisipha evamile nemisipha. Ngaphezu kwalokho udinga i-calcium egazini lakho ukuvala kahle. Ukuntuleka kwe-calcium kungabangela ukuguqulwa kwe- osteoporosis noma i-osteopenia, ikakhulukazi uma ukhula (kuhlobene namahomoni akho).

Ngenxa yokuthi ingozi yokugula i-osteoporosis ikhuphuka ngemva kokuya esikhathini, uzodinga i-calcium engaphezulu. Abesifazane abasebancane badinga ama-milligrams angaba ngu-1 000 ngosuku, kodwa emva kweminyaka engu-50 ekhuphukela ku-1 200 milligrams ngosuku. Ukudla kwezidakamizwa kuphezulu ku-calcium, kodwa kunjalo nemifino emifino, izinhlanzi ezithile, amantongomane, kanye nembewu. I-calcium ingenye yezinto ezithandwa kakhulu ezidliwayo.

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Ngaphansi kwe-Iron

Umzimba wakho udinga insimbi yokwakha amangqamuzana egazi abomvu ukuze abe nokudla okwanele kuzo zonke izingxenye zomzimba wakho. Imisipha yakho idinga insimbi futhi. Uma ungatholi insimbi eyanele, ungaholela ekuzizwa ubuthakathaka futhi ukhathele ngenxa yensimbi ye-anemia yensimbi.

Abesifazane abaningi abasebasha badinga ama-milligram angu-18 ensimbi ngosuku ngalunye. Asikho isidingo sangempela sokunquma emuva kokudla kwakho kwensimbi lapho uqala ukuphuma esikhathini, kodwa uma usuyeke ukuya esikhathini, udinga kuphela ama-milligram ayisishiyagalombili ngosuku. Ukudla okunomcebo we-Iron kuhlanganisa inyama ebomvu, ama-oysters, inyama yenyama, ama-legumes, amantongomane nemifino ehlaza. I-iron itholakale kufomu lokufakazela.

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Amavithamini D amaningi

I-Vitamin D ibalulekile ekumuneni nasekusebenziseni i-calcium. Ngakho-ke, kunengqondo ukuthi uma udinga i-calcium engaphezulu, udinga i-vithamini engaphezulu. Into ephathelene ne-vitamin D yukuthi awukutholi ukudla okuningi ngaphandle kokudla okunamandla njengobisi kanye nosawoti, i-salmon, izikhupha zamaqanda, futhi amanye amakhowe.

Uma uphuma ngaphandle bese uthola imizuzu embalwa yokushisa kwelanga ebusweni nasezingalweni noma emilenzeni izinsuku ezimbalwa ngesonto, umzimba wakho kufanele ukwenze uvithamini D. Abancinci abancane abatholanga ukutholakala kwelanga elaneleyo mayelana nama-Units angama-200 e-vitamin e-International D usuku ngalunye. Lokho kuya phezulu kuma-IU 400 uma uvula ama-50.

Izithako eziningi ze-calcium zihlanganisa i-vitamin D, kodwa ungathatha ama-vitamin D ngaphandle kwe-calcium. Kodwa, khuluma nomhlinzeki wakho wezempilo kuqala.

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I-Fiber encane

Ngicishe ngingabaze ukufaka lokhu ngoba abesifazane abaningi abatholi fiber okwanele nganoma isiphi isikhathi, futhi akudingeki ukunciphisa ukudla kwakho okwamanje, wena nje awudingi kangako uma usencane. Ngakho-ke, abesifazane abasebasha badinga cishe amagremu ama-25 e-fiber usuku ngalunye, kodwa emva kweminyaka engamashumi amahlanu, isincomo sithelela ku-21 amagremu we-fiber.

I-fibre ibalulekile ukuze kube nokudla okunomsoco okunempilo nokudla ukudla okune-fiber kuyokusiza ukuthi ulawule amazinga wakho we-cholesterol. Ukudla okuphezulu kwi-fibre kuhlanganisa izitshalo (ubhontshisi bama-navy, ubhontshisi we-pinto, ubhontshisi besoya, i-lentile, njll.), Izithelo, imifino, okusanhlamvu okugcwele, i-oatmeal, ilayisi elibomvu, i-popcorn, namantongomane.

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I-Vitamin B-6 engeziwe

I-Vitamin B-6, noma i-pyridoxine, iyadingeka ku-protein kanye ne-glucose metabolism, futhi udinga i-vitamin B-6 ukwenza i-hemoglobin, okuyingxenye yamaseli abomvu aphethe i-oxygen kuzo zonke izingxenye zomzimba wakho.

Amanani awanele kavithamini B-6 adingekayo ukuze asebenze kahle ngokusebenza komzimba ngenxa yokuthi kusiza ukugcina impilo ye-thymus, i-spleen ne-lymph nodes yakho. I-Vitamin B-6 nayo iyadingeka kumsebenzi wesistimu ovamile wesisindo.

Abesifazane abancane badinga cishe ama-milligram ama-3 ngosuku kanti abesifazane abangaphezu kweminyaka engu-50 badinga cishe ama-1.5 milligram ngosuku. I-Vitamin B-6 itholakala ekudleni kokubili kwezitshalo nezilwane, kuhlanganise nezinhlanzi, inyama, izithelo, izithelo kanye nemifino eminingi.

Uma nje udla ukudla okunomsoco, kufanele uthole amavithamini B-6 amaningi kanye nezithako ezingadingeki.

_Imithombo:

_{Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.}

_{Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.}