Ukudla okunempilo kwabasha

Esikhathini sesikhathi esiphezulu emzimbeni wengane kukhona ukulungiswa kabusha kwe-hormonal nokuphila ngokomzimba, ngakho kubaluleke kakhulu ukuhlinzeka intsha ngokudla okunempilo efanele. Lesi sikhathi sibonakala ngokukhishwa ngokushesha kokubili kokuthuthukiswa ngokomzimba nangokwengqondo. Ngakho-ke, kubaluleke kakhulu ukwenza imenyu ngesonto ukuze kuqinisekiswe ukudla okunomsoco kwabantwana abasha, kuhlanganise wonke amavithamini adingekayo kanye nezondlo kanye nokudla okuphezulu kwekhalori.

Ukudla kubukeka kanjani kumuntu osemusha?

Akuyona imfihlo ukuthi iningi lentsha eligxila ekukhangiseni nasezibonweni zontanga ngokuvamile likhetha ukudla okungenampilo, ngakho ukudla okulula okufana nezinkukhu, iziphuzo eziphuzayo, ukudla okusheshayo noma ibhalela le-chocolate kuleyo minyaka kuyinto evamile. Ngakho-ke, umsebenzi wabazali ukujwayela itafula lokudla okufanele izingane ezisencane nokuqinisekisa ukuthi imenyu yansuku zonke yezingane zabo ihlanganisa ukudla okunezivithamini ezihlukahlukene, izakhi zokulandelela nezakhi. Phakathi kwabo, indima ebalulekile idlala yi:

1. I-calcium, evimbela amathambo angamahloni nokubola kwamazinyo. Bacebile ubisi nemikhiqizo yobisi, i-broccoli, ushizi onzima, i-lentile, ilayisi, ubhontshisi, iklabishi, izinhlobo ezahlukene zamantongomane kanye nembewu.
2. Amaphrotheni. Kuyinto "izitini" zangempela, okuvela kuzo izicubu zethu, izicubu nezitho zangaphakathi. Ngisho noma ingane yakho ikhuluphele kakhulu futhi ifuna ukwenza konke ukulahlekelwa isisindo, ukudla okunempilo kwentsha kufanele iqhubeke nokufaka ukudla kwamaprotheni. Lezi zilwane zasolwandle, i-fat-fat kefir, i-cottage shiese ne-yogurt, inyama enomzimba, inhlanzi, amantongomane, i-tofu ushizi, ubhontshisi.
3. Amafutha, okusetshenziswa ngawo esikhathini esiphezulu kuzoqinisekisa impilo yezinwele nesikhumba futhi agcwalise umzimba ngamandla. Kodwa ukudla okunembile kwentsha kusikisela ukuthi okuqukethwe kwabo ekudleni ngeke kube ngaphezu kwama-25-35% esamba semali yamakholori. Amafutha afanele atholakala kuma-walnuts, ama-almonds, amantongomane, ama-cashews, ama-corn, i-sunflower, umnqumo, ama-rapeseed namafutha we-soya, kanye ne-trout, i-salmon, i-tuna. Kodwa ibhotela, inyama enamafutha nobisi kufanele kube nomkhawulo.