Uhlu lwezithasiselo zokudla ezizuzisa kakhulu

Kushicilelwe: Agasti 4, 2025 17:33:05 UTC

Umhlaba wezithasiselo zokudla ungaba mkhulu, ngezinketho ezingenakubalwa ezithembisa izinzuzo zezempilo ezimangalisayo. Abantu baseMelika bachitha izigidigidi minyaka yonke ngezithasiselo zokudla okunomsoco, kepha abaningi bayazibuza ukuthi yiziphi eziletha imiphumela ngempela. Lo mhlahlandlela ophelele uhlola izithasiselo zokudla ezizuzisa kakhulu ezisekelwa ucwaningo lwesayensi, ukukusiza wenze izinqumo ezinolwazi zohambo lwakho lwezempilo nenhlalakahle.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

A Round-Up of the Most Beneficial Food Supplements

Amabhodlela engilazi e-amber e-probiotics, amafutha ezinhlanzi, amavithamini, ne-omega-3 anama-capsules ahlelwe endaweni emhlophe. Ulwazi olwengeziwe

Ukuqonda izithasiselo zokudla: Izinzuzo nokulinganiselwa

Izithasiselo ezahlukahlukene zokudla zinikeza izinzuzo ezahlukahlukene zezempilo, kepha kufanele zigcwalise ukudla okulinganiselayo

Izithasiselo zokudla zenzelwe ukugcwalisa ukudla kwakho, hhayi ukufaka esikhundleni sokudla okulinganiselayo. Ngenkathi ukudla okuhlukahlukene okucebile ngezithelo, imifino, amaprotheni amancane, nokusanhlamvu okuphelele kuhlala kuyisisekelo sempilo enhle, izithasiselo ezithile zingasiza ukugcwalisa izikhala zokudla okunomsoco noma ukubhekana nezinkinga ezithile zezempilo.

Ngaphambi kokwengeza noma yisiphi isithasiselo esimisweni sakho, kubalulekile ukuqonda ukuthi imboni yesengezo ayilawulwa ngokuqinile njengemithi. E-United States, izithasiselo azidingi imvume ye-FDA ngaphambi kokushaya emashalofini ezitolo, okwenza kubaluleke kakhulu ukukhetha imikhiqizo evela kubakhiqizi abahloniphekile abahlolwa ngabantu besithathu.

Njalo thintana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma iyiphi i-regimen yokungeza, ikakhulukazi uma unezimo zezempilo ezikhona noma uthatha imishanguzo engasebenzisana nezithasiselo.

Okungcono kakhulu empilweni yamathambo: uvithamini D

Izinzuzo ezibalulekile

I-Vitamin D idlala indima ebalulekile ekumuncweni kwe-calcium, ukusekela impilo yamathambo nokuvimbela izimo ezifana ne-osteoporosis. Ucwaningo luphinde luxhumanise amazinga anele kavithamini D nokusebenza kwamasosha omzimba okuthuthukisiwe, ukunciphisa ukuvuvukala, kanye nezingozi eziphansi zomdlavuza othile nesifo senhliziyo.

Ubani Oyidinga Kakhulu

Abantu abadala abaneminyaka engaphezu kwengama-60, ikakhulukazi labo abanokuchayeka kwelanga okulinganiselwe
Abantu abanamathoni esikhumba esimnyama
Labo abahlala ezindaweni ezisenyakatho zezulu ezinokukhanya kwelanga okulinganiselwe
Abantu abanezinkinga ezithile zokugaya ukudla ezithinta ukumuncwa kwezakhi
Abantu abamboza isikhumba sabo ngezizathu zamasiko noma zenkolo

Amathiphu Wokusetshenziswa

Isibonelelo sansuku zonke esinconyiwe kubantu abadala abaningi yi-600-800 IU (15-20 mcg), yize ochwepheshe abaningi bephakamisa i-1,000-2,000 IU yempilo enhle. Thatha izithasiselo zikavithamini D ngokudla okuqukethe amafutha ukuze kuthuthukise ukumuncwa. Ukuhlolwa kwegazi kunganquma amazinga akho amanje futhi kusize ukusungula umthamo ofanele.

Ukwengeza ngokweqile kukavithamini D (imvamisa ngaphezu kwe-4,000 IU nsuku zonke) kungaholela kubuthi, kubangele isicanucanu, izinkinga zezinso, kanye nokwakhiwa kwe-calcium okuyingozi egazini. Ungalokothi weqe imithamo encoyiwe ngaphandle kokuqondisa kwezokwelapha.

Ibhodlela le-amber likaVithamini D elinamaphilisi e-softgel egolide elikhazimula elangeni endaweni ekhanyayo. Ulwazi olwengeziwe

Okuhle kakhulu kwempilo yenhliziyo nobuchopho: i-omega-3 fatty acids

Izinzuzo ezibalulekile

I-Omega-3 fatty acids, ikakhulukazi i-EPA ne-DHA etholakala emafutheni ezinhlanzi, isekela impilo yenhliziyo ngokunciphisa ukuvuvukala, ukwehlisa amazinga e-triglyceride, futhi kunganciphisa umfutho wegazi. Ziphinde zikhuthaze impilo yobuchopho, zingathuthukisa ukusebenza kwengqondo, futhi zixhunyaniswe nezimpawu ezincishisiwe zokucindezeleka.

Ubani Oyidinga Kakhulu

Abantu abanamazinga aphezulu e-triglyceride
Labo abanezici zobungozi benhliziyo nhliziyo
Abantu abangavamile ukudla izinhlanzi ezinamafutha
Abantu abanezimo zokuvuvukala
Abesifazane abakhulelwe nabancelisayo (ukuthuthukiswa kobuchopho be-fetus)

Amathiphu Wokusetshenziswa

Ucwaningo oluningi luphakamisa izinzuzo ezivela ku-250-1,000 mg ehlanganisiwe i-EPA ne-DHA nsuku zonke. Imithamo ephakeme inganconywa ezimweni ezithile ezifana ne-triglycerides ephezulu. Thatha ukudla ukuze unciphise noma yikuphi ukunambitheka kwezinhlanzi futhi unciphise ukungakhululeki kokugaya ukudla. Gcina endaweni epholile ukuvimbela i-rancidity.

Ama-Vegans kanye nemifino angathola izithasiselo ze-omega-3 ezisuselwa ezitshalweni ezivela ku-algae, ezinikeza i-DHA efana namafutha ezinhlanzi ngaphandle kwemikhiqizo yezilwane.

Amaphilisi kawoyela wezinhlanzi we-Omega-3 ane-salmon, ukwatapheya, i-broccoli, ulamula, nama-walnuts endaweni empunga. Ulwazi olwengeziwe

Okuhle kakhulu kwezempilo yamathumbu: ama-probiotics

Izinzuzo ezibalulekile

Ama-probiotic angamabhaktheriya azuzisayo asekela impilo yokugaya ukudla ngokugcina i-microbiome yamathumbu elinganiselayo. Ucwaningo lukhombisa ukuthi zingasiza ukuvimbela nokwelapha isifo sohudo, zinciphise izimpawu ze-irritable bowel syndrome (IBS), futhi zingathuthukisa amasosha omzimba. Olunye ucwaningo luphakamisa izinzuzo zempilo yengqondo ngokuxhumeka kwamathumbu nobuchopho.

Ubani Oyidinga Kakhulu

Abantu abathatha noma abalulama ekwelashweni kwemithi elwa namagciwane
Labo abanezinkinga zokugaya ukudla njenge-IBS noma isifo samathumbu esivuthayo
Abantu abanokuphazamiseka kokugaya ukudla njalo
Abantu abanamasosha omzimba akhubazekile
Labo ababhekene nezinkinga zokugaya ukudla ezihlobene nokucindezeleka

Amathiphu Wokusetshenziswa

Bheka amafomula we-multi-strain okungenani ama-CFU ayizigidi eziyizinkulungwane eziyi-1 (amayunithi akha amakoloni). Izinhlobo ezithile zibalulekile ezimweni ezahlukahlukene - izinhlobo ze-Lactobacillus ne-Bifidobacterium zicwaningwe kahle ngempilo yamathumbu jikelele. Thatha njalo okungenani amasonto angu-4-8 ukuhlola izinzuzo. Amanye ama-probiotic adinga ifriji ukuze alondoloze amandla.

Amaphilisi e-Probiotic nama-softgel ane-sauerkraut, i-kimchi, iyogathi, iminqumo, amakhukhamba, ukwatapheya, ulamula, nesinkwa. Ulwazi olwengeziwe

Ukucindezeleka nokulala: i-magnesium

Izinzuzo ezibalulekile

I-Magnesium ibandakanyeka ekuphenduleni kwamakhemikhali angaphezu kwama-300 emzimbeni, ukusekela ukusebenza kwemisipha nezinzwa, ukukhiqizwa kwamandla, kanye nokuhlanganiswa kwamaprotheni. Kuyasiza ukulawula umfutho wegazi, kusekela impilo yamathambo, futhi kudlala indima ebalulekile ekulawuleni ukucindezeleka nokukhuthaza ukulala okuphumulayo.

Ubani Oyidinga Kakhulu

Abantu abanokucindezeleka okuphezulu
Labo ababhekene nezinkinga zokulala
Abantu abane-cramps yemisipha noma ukucindezeleka
Abantu abanezimo zokugaya ukudla ezithinta ukumuncwa
Labo abathatha imithi ethile (i-diuretics, imithi elwa namagciwane, njll.)
Abantu asebekhulile abanekhono elincishisiwe lokumunca

Amathiphu Wokusetshenziswa

Isibonelelo sansuku zonke esinconyiwe ngu-310-420 mg kubantu abadala. Izinhlobo ezahlukahlukene zinikeza izinzuzo ezahlukahlukene: i-magnesium glycinate ingcono kakhulu yokulala nokucindezeleka, i-magnesium citrate yokuqunjelwa, ne-magnesium malate yamandla nokusebenza kwemisipha. Thatha ukudla ukuze uthuthukise ukumuncwa nokunciphisa ukungakhululeki kokugaya ukudla.

Ukuthatha i-magnesium kusihlwa kungasiza ekukhuthazeni ukuphumula kanye nekhwalithi yokulala engcono.

Ibhodlela le-Magnesium elinama-capsules, ama-softgels, nokudla okucebile nge-magnesium njengesipinashi, amantongomane, ukwatapheya, nembewu. Ulwazi olwengeziwe

Eyona nto ingcono kakhulu yokusebenza kwamandla nezinzwa: uvithamini B12

Izinzuzo ezibalulekile

I-Vitamin B12 ibalulekile ekwakhiweni kwamangqamuzana abomvu egazi, ukusebenza kwezinzwa, kanye nokuhlanganiswa kwe-DNA. Amazinga anele e-B12 asiza ukuvimbela i-anemia, ukusekela ukukhiqizwa kwamandla, nokugcina ukusebenza kwezinzwa okunempilo. Olunye ucwaningo lukhombisa ukuthi ingadlala indima ekulawulweni kwemizwa kanye nempilo yengqondo.

Ubani Oyidinga Kakhulu

Abantu abadala abangaphezu kweminyaka engama-50 (ukumuncwa kuyancipha ngeminyaka)
Imifino kanye nama-vegans
Abantu abanezinkinga zokugaya ukudla ezithinta ukumuncwa
Labo abathatha imithi ethile (i-metformin, i-acid reducers)
Abantu abane-anemia eyingozi

Amathiphu Wokusetshenziswa

Inani elinconyiwe lansuku zonke liyi-2.4 mcg kubantu abadala abaningi, yize izithasiselo zivame ukuqukethe imithamo ephakeme kakhulu (250-1,000 mcg) ngoba amazinga okumuncwa ayahlukahluka. Amafomu we-sublingual (ngaphansi kolimi) angathuthukisa ukumuncwa, ikakhulukazi kulabo abanezinkinga zokugaya ukudla. I-B12 iyancibilika ngamanzi, ngakho-ke ngokweqile kuvame ukukhishwa kunokuba kugcinwe.

Izinzuzo ze-B12 Supplementation

Kungakhuphula amazinga wamandla
Isekela ukusebenza kwezinzwa okunempilo
Kubalulekile ku-vegetarians / vegans
Ngokuvamile, kubhekwa njengephephile kakhulu

Ububi be-B12 Supplementation

Kungase kutholakale izidakamizwa ezithile
Imithamo ephezulu ingafihla ukuntuleka kwe-folate
Abanye abantu babika i-acne njengomphumela ohlangothini
Akudingekile uma amazinga esevele anele

Ibhodlela le-Vitamin B12 elinama-softgel abomvu, amaphilisi, nokudla okufana ne-salmon, inyama, iqanda, ushizi, imbewu, ukwatapheya, nobisi. Ulwazi olwengeziwe

Okuhle kakhulu kwamasosha omzimba: uvithamini C

Izinzuzo ezibalulekile

I-Vitamin C iyi-antioxidant enamandla esekela amasosha omzimba, isiza umzimba ukumunca insimbi, futhi ibalulekile ekukhiqizeni i-collagen. Ucwaningo lukhombisa ukuthi inganciphisa isikhathi somkhuhlane, isekele impilo yesikhumba, futhi ivikele amaseli ekulimaleni kwe-oxidative.

Ubani Oyidinga Kakhulu

Ababhemayo (badinga i-35 mg ngaphezulu kwansuku zonke kunabantu abangabhemi)
Abantu abanokufinyelela okulinganiselwe kwezithelo nemifino emisha
Labo abanokucindezeleka okwandisiwe kwe-oxidative (abasubathi, ukuchayeka kokungcola)
Abantu abanamanxeba noma abalulama ngemuva kokuhlinzwa
Abantu abanezifo ezivame ukutheleleka noma amasosha omzimba akhubazekile

Amathiphu Wokusetshenziswa

Inani elinconyiwe lansuku zonke liyi-75-90 mg kubantu abadala, yize izithasiselo eziningi zinikeza i-500-1,000 mg. Umzimba uthatha imithamo emincane ngokuphumelelayo, ngakho-ke cabanga ukuhlukanisa amanani amakhulu usuku lonke. Thatha ukudla ukuze unciphise ukuphazamiseka kwesisu. I-Vitamin C iyancibilika emanzini, ngakho-ke ngokweqile kuvame ukukhishwa.

Imithamo ephezulu (imvamisa ngaphezu kwe-2,000 mg nsuku zonke) ingadala ukungakhululeki kokugaya ukudla, kufaka phakathi isifo sohudo nesicanucanu kwabanye abantu.

Ibhodlela le-Vitamin C elinama-softgel awolintshi, amaphilisi, nezithelo ezisawolintshi njengamawolintshi, ulamula, ama-lime, ne-grapefruit. Ulwazi olwengeziwe

Eyona nto ingcono kakhulu empilweni yegazi: i-iron

Izinzuzo ezibalulekile

I-Iron ibalulekile ekukhiqizeni i-hemoglobin, ehambisa umoya-mpilo emzimbeni wonke. Amazinga e-iron anele avimbela i-anemia, asekela ukukhiqizwa kwamandla, futhi alondoloze ukusebenza kahle kwamasosha omzimba. I-Iron nayo idlala indima ekuthuthukisweni kwengqondo nokusebenza ngokomzimba.

Ubani Oyidinga Kakhulu

Abesifazane abanesikhathi esindayo, ikakhulukazi labo abanezimo ezinzima zokuya esikhathini
Abesifazane abakhulelwe
Izinsana nezingane ezincane ngezikhathi zokukhula
Abanikeli begazi abavame ukunikela ngegazi
Abantu abanezinkinga ezithile zokugaya ukudla ezithinta ukumuncwa
Imifino kanye nama-vegans (i-iron yezitshalo ayitholakali kakhulu)

Amathiphu Wokusetshenziswa

Inani elinconyiwe lansuku zonke liyahlukahluka ngobudala nobulili: i-8 mg yabesilisa abadala nabesifazane be-postmenopausal, i-18 mg kwabesifazane abaya esikhathini. Thatha izithasiselo zensimbi esiswini esingenalutho uma kungenzeka, yize zingathathwa ngokudla uma kwenzeka ukuphazamiseka kwesisu. I-Vitamin C ithuthukisa ukumuncwa, kuyilapho i-calcium, ikhofi netiye kungakuvimbela.

Izithasiselo zensimbi zingaba yingozi kubantu abangazidingi. Njalo qinisekisa ukuntuleka ngokuhlolwa kwegazi ngaphambi kokwengeza. Gcina izithasiselo zensimbi kude nezingane, njengoba ukweqisa kwensimbi kungabulala.

Ibhodlela lokusansimbi elinamaphilisi nokudla okunothe ngensimbi njengesipinashi, isalmon, inyama, amaqanda, okusanhlamvu, okusanhlamvu, nezithelo. Ulwazi olwengeziwe

Okuhle kakhulu kokuqina kwamathambo: i-calcium

Izinzuzo ezibalulekile

I-calcium iyiminerali eningi kakhulu emzimbeni, ikakhulukazi egcinwe emathanjeni nasemazinyweni. Kubalulekile empilweni yamathambo, ukusebenza kwemisipha, ukudluliswa kwezinzwa kanye nokuqina kwegazi. Ukudla okwanele kwe-calcium impilo yakho kusiza ukuvimbela i-osteoporosis nokugcina ukuqina kwamathambo.

Ubani Oyidinga Kakhulu

Abesifazane be-postmenopausal
Abantu abadala abaneminyaka engaphezu kwengu-50
Abantu abanokungezwani komzimba ne-lactose noma ukungezwani komzimba nobisi
Labo abanokudla okulinganiselwe kwe-calcium ekudleni
Abantu abanezinkinga ezithile zokugaya ukudla ezithinta ukumuncwa

Amathiphu Wokusetshenziswa

Inani elinconyiwe lansuku zonke ngu-1,000-1,200 mg kubantu abadala, kuye ngokuthi iminyaka nobulili. Umzimba uthatha i-calcium ngempumelelo ngemithamo engama-500 mg noma ngaphansi, ngakho-ke hlukanisa amanani amakhulu usuku lonke. Thatha uvithamini D ukuze uthuthukise ukumuncwa. I-calcium citrate ingathathwa ngokudla noma ngaphandle kokudla, kuyilapho i-calcium carbonate kufanele ithathwe ngokudla.

Ukwengeza ngokweqile kwe-calcium (ngaphezu kwe-2,000 mg nsuku zonke) kungakhuphula ubungozi bamatshe ezinso nezinkinga zenhliziyo. Gxila emithonjeni yokudla uma kungenzeka.

Ibhodlela le-calcium eliqukethe amaphilisi, ama-softgels, nokudla okunjengobisi, ushizi, iyogathi, amaqanda, i-broccoli, nama-alimondi. Ulwazi olwengeziwe

Okuhle kakhulu kokusekelwa kwamasosha omzimba: i-zinc

Izinzuzo ezibalulekile

I-Zinc ibandakanyeka ezicini eziningi ze-metabolism yamaselula futhi iyadingeka ekusebenzeni kwamasosha omzimba, ukuhlanganiswa kwamaprotheni, ukuphulukiswa kwamanxeba, ukuhlanganiswa kwe-DNA, nokuhlukaniswa kwamaseli. Ucwaningo lukhombisa ukuthi i-zinc inganciphisa isikhathi somkhuhlane ojwayelekile futhi isekele impilo yesikhumba.

Ubani Oyidinga Kakhulu

Abantu abadala
Abantu abanezinkinga zokugaya ukudla ezithinta ukumuncwa
Imifino kanye nama-vegans (imithombo yezitshalo iqukethe i-zinc encane etholakalayo)
Labo abanamasosha omzimba akhubazekile
Abantu abalulama ngenxa yokulimala noma ukuhlinzwa

Amathiphu Wokusetshenziswa

Inani elinconyiwe lansuku zonke ngu-8-11 mg kubantu abadala. Ukusetshenziswa kwesikhashana kwemithamo ephakeme (kuze kufike ku-40 mg nsuku zonke) ngesikhathi sokugula kungazuzisa kodwa akufanele kuqhubeke isikhathi eside. Thatha izithasiselo ze-zinc ngokudla ukunciphisa ukuphazamiseka kwesisu. Ama-lozenges e-zinc wezimpawu ezibandayo kufanele avunyelwe ukuncibilika kancane emlonyeni.

Ukusetshenziswa kwesikhathi eside kwezithasiselo eziphezulu ze-zinc (ngaphezu kwe-40 mg nsuku zonke) kungaphazamisa ukumuncwa kwethusi futhi kunganciphisa ukusebenza kwamasosha omzimba. Izifutho ze-Zinc nasal zixhunyaniswe nokulahleka okungapheli kwephunga futhi kufanele zigwenywe.

Ibhodlela le-Zinc eliqukethe amaphilisi, ama-softgels, nokudla okufana nezimfanzi, inyama, ukwatapheya, i-broccoli, isipinashi, imbewu namaqanda. Ulwazi olwengeziwe

Okungcono kakhulu empilweni yamaselula: i-folate (uvithamini B9)

Izinzuzo ezibalulekile

I-Folate ibalulekile ekuhlukanisweni kwamaseli, ukuhlanganiswa kwe-DNA, kanye ne-amino acid metabolism. Kubaluleke kakhulu ngezikhathi zokukhula okusheshayo, njengokukhulelwa nokukhulelwa. I-folate eyanele isiza ukuvimbela ukukhubazeka kwe-neural tube ekuthuthukiseni ama-fetus futhi isekela impilo yenhliziyo ngokulawula amazinga e-homocysteine.

Ubani Oyidinga Kakhulu

Abesifazane abahlela ukukhulelwa noma ukukhulelwa kusenesikhathi
Abantu abanokuhlukahluka okuthile kwezakhi zofuzo (ukuguqulwa kwe-MTHFR)
Labo abanezinkinga zokugaya ukudla ezithinta ukumuncwa
Abantu abaphuza kakhulu utshwala
Abantu abaphuza imithi ethile (i-methotrexate, amanye ama-anticonvulsants)

Amathiphu Wokusetshenziswa

Inani elinconyiwe lansuku zonke liyi-400 mcg kubantu abadala abaningi, ne-600 mcg kwabesifazane abakhulelwe. Lapho ukwengeza, cabanga nge-methylfolate (ifomu elisebenzayo) kunokuba i-folic acid, ikakhulukazi uma unezinhlobonhlobo zofuzo ze-MTHFR. Thatha namanye amavithamini e-B ukuze uthole ukumuncwa okuhle nokusebenza.

Abesifazane abahlela ukukhulelwa kufanele baqale ukwengeza i-folate okungenani inyanga eyodwa ngaphambi kokukhulelwa ukunciphisa ubungozi bokukhubazeka kwe-neural tube.

Ibhodlela le-folate supplement elinamaphilisi, amaphilisi, kanye nokudla okufana nesipinashi, i-broccoli, ukwatapheya, udali, amawolintshi, amaqanda namantongomane. Ulwazi olwengeziwe

Indlela ephelele ye-athikili: Isimo Sezulu Senethiwekhi " Isimo Sezulu Senethiwekhi " Thola ukuthi yini elungile kuwe

Isengezo	Izinzuzo ezibalulekile	Okuhle kakhulu	Umthamo ojwayelekile wansuku zonke	Ukukhathazeka Okungaba Khona
I-Vitamin D	Impilo yamathambo, ukusekelwa kwamasosha omzimba	Abantu asebekhulile, ukukhanya kwelanga okulinganiselwe	1,000-2,000 IU	Ubuthi ngemithamo ephezulu
I-Omega-3	Impilo yenhliziyo nobuchopho	Ukusekelwa kwenhliziyo, ukuvuvukala	250-1,000 mg EPA / DHA	Ukungezwani komzimba nezinhlanzi, ukuncipha kwegazi
Ama-probiotics	Impilo yamathumbu, ukusekelwa kwamasosha omzimba	Izinkinga zokugaya ukudla ngemuva kwemithi elwa namagciwane	1-10 billion CFU	Ukucaciswa kwe-strain kubalulekile
I-Magnesium	Ukucindezeleka, ukulala, ukusebenza kwemisipha	Ukucindezeleka, ukusekelwa kokulala	200-400 mg	Ukungakhululeki kokugaya ukudla, umphumela we-laxative
I-Vitamin B12	Amandla, umsebenzi wezinzwa	Abantu asebekhulile, abadla imifino / i-vegans	250-1,000 mcg	Ingafihla ukuntuleka kwe-folate
I-Vitamin C	Amasosha omzimba, ukukhiqizwa kwe-collagen	Ukusekelwa kwamasosha omzimba, ababhemayo	250-1,000 mg	Ukuphazamiseka kokugaya ukudla ngemithamo ephezulu
Iron	Impilo yegazi, amandla	Abesifazane abakhulelwe, ukukhulelwa	8-18 mg	Kuyingozi uma kungenjalo
I-calcium	Ukuqina kwamathambo, ukusebenza kwemisipha	Abesifazane be-postmenopausal, abantu abadala	500-1,200 mg	Amatshe ezinso ngemithamo ephezulu
I-Zinc	Ukusebenza kwamasosha omzimba, ukuphulukiswa kwamanxeba	Ukusekelwa kwamasosha omzimba, ukuphulukiswa kwamanxeba	8-11 mg	Ukuncipha kwethusi ngemithamo ephezulu
I-Folate	Ukuhlukaniswa kwamaseli, impilo yokukhulelwa	Ukuhlela ukukhulelwa, impilo yenhliziyo	400-600 mcg	Izinto zefomu (i-methylfolate vs. folic acid)

Ukudla kuqala: indlela engcono kakhulu yokudla okunomsoco

Ngenkathi izithasiselo zingaba nenzuzo, ochwepheshe bokudla okunomsoco bahlala begcizelela indlela "yokudla kuqala". Ukudla okuphelele kuqukethe inhlanganisela eyinkimbinkimbi yezakhi ezisebenza ngokubambisana ngezindlela izithasiselo ezihlukanisiwe ezingakwazi ukuphindaphinda. Ngaphezu kwalokho, ukudla okuphelele kunikeza i-fiber, ama-antioxidants, nama-phytonutrients angatholakali ezithasiselweni eziningi.

Ukudla okucebile ngevithamini D

Izinhlanzi ezinamafutha (i-salmon, i-mackerel, ama-sardines)
Amaqanda amaqanda
Amakhowe adabukelwe elangeni
Ubisi oluqinile nobisi lwezitshalo
Okusanhlamvu okuqinile

Ukudla okucebile kwe-omega-3

Izinhlanzi ezinamafutha (i-salmon, i-mackerel, ama-sardines)
Ama-walnuts
Imbewu ye-Flaxseed ne-chia
Imbewu ye-Hemp
I-Algae (ye-vegans / imifino)

Ukudla okucebile nge-probiotic

I-yogurt enamasiko aphilayo
I-Kefir
I-sauerkraut
Kimchi
I-Kombucha
Miso

Ukudla okucebile nge-magnesium

Imifino emnyama enamaqabunga
Amantongomane nembewu
Okusanhlamvu okuphelele
I-Legumes
Ushokoledi omnyama
Ama-avocados

Izinhlobonhlobo zokudla okuphelele okuhlanganisa i-salmon, inyama yenkomo, amaqanda, ukwatapheya, izaqathe, isipinashi, i-broccoli, i-citrus, amantongomane kanye nembewu. Ulwazi olwengeziwe

Ukwenza izinqumo ezinolwazi mayelana nezithasiselo

Izithasiselo zokudla ezizuzisa kakhulu yilezo ezibhekana nezidingo zakho ezithile zokudla okunomsoco, ezihlukahluka ngokuya ngeminyaka, ukudla, isimo sezempilo, nezici zokuphila. Ngaphambi kokwengeza noma yisiphi isithasiselo esimisweni sakho, cabanga ngalezi zinyathelo ezibalulekile:

Thintana nomhlinzeki wezokunakekelwa kwempilo ukukhomba noma yikuphi ukuntuleka kokudla okunomsoco ngokuhlolwa okufanele.
Hlola ukudla kwakho ukuze unqume ukuthi yiziphi izakhi ongase ungazitholi ngamanani anele.
Khetha izithasiselo zekhwalithi ezivela kubakhiqizi abahloniphekile ababhekana nokuhlolwa kweqembu lesithathu.
Qala ngomthamo omncane osebenzayo futhi uqaphe izinzuzo nemiphumela emibi.
Hlola njalo uhlelo lwakho lwesengezo njengoba izidingo zakho zezempilo zishintsha.

Khumbula ukuthi izithasiselo zenzelwe ukugcwalisa, hhayi ukufaka isikhundla sokudla okulinganiselayo okucebile ekudleni okuphelele. Isisekelo sempilo enhle sihlala ukudla okuhlukahlukene, ukuzivocavoca umzimba njalo, ukulala okwanele, ukuphathwa kwengcindezi, kanye ne-hydration efanele.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: