Namuhla, lapho wonke umuntu ezama ukuphila ngendlela enempilo, umzimba onemidlalo nokuvumelanisa uyiphupho, ngenxa yokubonakaliswa kwabantu abangakhulumi amandla, isikhathi noma imali. Kule ndaba, imakethe yaqala ukuvela ezinhlobonhlobo eziningi zokudla, ezemidlalo imikhiqizo yokudla, i-vitamin-energy complexes, njll. Kodwa kukhona imikhiqizo engahambisani nesikhathi nemfashini, ngenxa yezimfanelo zabo nezakhiwo eziwusizo. Lena amafutha anhlanzi owaziwayo.
Izakhiwo eziwusizo zamafutha enhlanzi
Amafutha wezinhlanzi atholakala ikakhulukazi ezinhlanini zomndeni wezinhlanzi. Ukubaluleka kwalo kokuqukethwe kwamavithamini nama-fatty acid acids Omega-3, ngenxa yokuthi, amafutha e-cod kwesibindi asetshenziselwa ukulahlekelwa isisindo.
Izingxenye eziqukethwe kulo mkhiqizo zinomthelela omuhle emzimbeni, ziqinise, zihlanze futhi zibuyiselwe. Cabanga, ngoba yiziphi izingxenye eziwusizo amafutha ehlanzi.
- I-Vitamin A iyasiza, okokuqala, ukuze ubone umbono futhi kubalulekile kulabo abachitha isikhathi esiningi kukhompyutheni noma umsebenzi wabo ohlotshaniswa nokushayisana okubonakalayo okuphezulu.
- I-Vitamin D ibalulekile empilweni yamazinyo namathambo. Yilo-vithamini edingekayo kusukela ebuntwaneni ukuze kusetshenziswe kahle uhlelo lwamathambo. Ukuntuleka kwalo kuholela ekwakhiweni kwezingubo ezinganeni.
- Omega-3 unsaturated amafutha acids:
- ukukhuthaza ukwandiswa kwemithambo yegazi, ukuwahlanza, ukuvimbela ukwakheka kwezindwangu zegazi;
- ukuvimbela ukuthuthukiswa kwesifo sobuthakathaka, ngenxa yendawo yokwehlisa i-cholesterol egazini;
- kuvimbela izinqubo eziphazamisa inkumbulo futhi ziholele ekudemeni kwengqondo;
- Izinzuzo zokulahlekelwa isisindo - amafutha wezinhlanzi kusiza ukushisa amafutha agcwele emzimbeni;
- ikhuthaza ukuthuthukiswa komzimba wezinto ezinamakhemikhali aphikisayo, ngaleyo ndlela zikhulule izimpawu eziningi zezinqubo zokuvuvukala;
- kwandisa ukukhiqizwa kwe-serotonin (i-hormone yenjabulo), ngaleyo ndlela kukhulise isimo sengqondo.
Amafutha okudoba nokunciphisa umzimba
Ukuphuza amafutha wezinhlanzi ngamafutha kusiza ngezinye zezici zalo. Into ethi Omega-3 fatty acids isetshenziswa ngumzimba njengotshani, ngakho awukwazi ukuwagcwala njengenqwaba. Amafutha wezinhlanzi anekhono eliyingqayizivele lokubhubhisa amafutha futhi, ngesikhathi esifanayo, ukunciphisa isikhala sokuqoqwa kwawo. Uma uyibeka ngenye indlela - uvala indlela yokuqoqwa kwamafutha futhi uqala indlela yokushisa amafutha.
Ucwaningo lwezokwelapha luye lwafakazela ukuthi amafutha enhlanzi akwazi ukuzimela ngokuzimela inani lamanoni emzimbeni, ekunciphiseni. Lokhu kungenxa yokuthi ihlisa ishukela legazi futhi ivimbele ukuqhuma kwe-insulin.
Uma sifaka amafutha wezinhlanzi ekudleni, khona-ke amandla engeziwe atholakala kumafutha asele agciniwe, okuyizinto ezidakayo zomkhiqizo - amafutha wezinhlanzi ezidlayo, sisheshe silahlekelwe isisindo.
Kanjani kahle ukuthatha amafutha okudoba ukuze ulahlekelwe isisindo?
Ukwamukela amafutha enhlanzi kuphumelela kakhulu ngokuhambisana nokudla okunempilo nokuzivocavoca, ngaphandle kwalokho ukulahlekelwa isisindo ngeke kubonakale kungabonakali. Yiqiniso, umphumela wokuphulukisa awukhanseliwe, kodwa uma kungumbuzo wokuba khona kwamakhilogremu engeziwe, khona-ke lo mkhiqizo awukwazi ukubhekana nobuningi bawo.
Ngokuphathelene nesilinganiso, imibono ihlukaniswe. Ubani oncoma ukuthatha amanani amakhulu, futhi othile, ngokuphambene nalokho, ephansi kakhulu. Inani elilinganiselwe nelinganiselwe lamafutha enhlanzi ngosuku ngalunye liphakathi kuka-1-2 amagremu izikhathi 2-3 ngosuku ngesikhathi sokudla.
Amafutha okudoba abesifazane
Ngaphandle kwezinzuzo zokulahlekelwa isisindo, amafutha wezinhlanzi enhle empilweni jikelele futhi umkhiqizo owusizo kakhulu kwabesifazane abakhulelwe. Kuyasiza ukuthuthukiswa okunempilo kwesimiso sezinzwa, ubuchopho nombono enganeni. Kwabesifazane abazayo, inzuzo yomkhiqizo ukuthi ukusetshenziswa kwayo kuvimbela ukukhulelwa kwesisu ngaphambi kwesikhathi, ukubeletha ngaphambi kwesikhathi futhi ingozi yomdlavuza webele.
Kwabesifazane namantombazane esikhathini sokuya esikhathini, amafutha wezinhlanzi enza ukuba kube nokuhamba okuncane kokuya esikhathini, okwenza lezi zinsuku zibekezelele kalula futhi zibe nobuhlungu.