Amasosha omzimba wakho akusiza ukuvikela ekutheleleni okuhlukahlukene nezimo, njengemikhuhlane kanye nomkhuhlane, futhi yingxenye ebalulekile yokuvimbela izifo kanye namanqamu. Ukuze usebenze kahle, isimiso sakho somzimba sokuzivikela sidinga izakhi eziningana ongayithola ekudleni kwakho nsuku zonke. Lezi zakhi zifaka amaprotheni, amavithamini A, C, no-E, kanye namaminerali zinc kanye nensimbi.
Ama-probiotics amabhaktheriya anobungane atholakala ekudleni okunye futhi angasiza ukulinganisela i-flora ohlelweni lwakho lokugaya. Azizona izakhi, kepha nazo ziyasiza.
Ukudla okunomsoco kufanele unikeze zonke izakhi kanye nama-probiotics oyidingayo, kodwa ukuze ube ohlangothini oluphephile, ungangezelela lokhu kokudla okuyishumi ohlelweni lwakho lokudla lwamasonto onke. Ngamunye uphakanyiswe izakhi ezimbili noma ngaphezulu ezidingekayo ukuze igciwane lakho lomzimba liphile.
1 - ama-alimondi
Ama-alimondi kulula ukuthola kunoma yisiphi isitolo. Ziphelele njenge-snack enempilo futhi zinganezelwa kuma-saladi ne-yogurt. Ama-alimondi aphezulu ku-vitamin E asebenza njenge-antioxidant emzimbeni wakho futhi asiza umsebenzi wesimiso somzimba. Ama-alimondi nawo aphezulu ensimbi kanye namaprotheni ayadingeka nasesimweni sakho somzimba omzimba.
2 - I-avovoc
I-avovoc iyaziwa ngokuba ngumthombo ocebile we-monounsaturated fatty acids, efana namafutha omnqumo, kodwa futhi ungumthombo omuhle we-vitamin E, i-vitamin C, iron, ne-zinc. Engeza tincetu ze-avocado esihlabathini, yenza u-guacamole, noma uphelele isaladi enempilo ngamakhoyi we-avocado.
3 - i-Broccoli
Enye indebe eluhlaza oqoshiwe i- broccoli cishe i-vitamin C egcwele usuku lonke, okubalulekile ekusebenzeni kwesimiso segciwane ngoba kusiza ukugqugquzela ukwakheka kwama-antibodies. I-Broccoli iyimithombo emihle kakhulu ye-vitamin A futhi iyimithombo enhle ye-plant based based iron, eyilungele nesistimu yakho yomzimba.
4 - Kale
I-Kale iyimifino ebaluleke kakhulu ehlobene nekholifulawa, i-arugula, ne-broccoli. I-rich in izakhi eziningi kakhulu kubandakanya i-vitamin A, ebalulekile esikhwameni esinempilo nangenambuzane emangcwabeni. I-Kale nayo inamavithamini amaningi C no-E, i-iron, ne-zinc.
5 - iMango
Ama-Mangos ayevame ukuhamba kancane futhi ayengelula ngaso sonke isikhathi ukuthola ezitolo zokudla. Kodwa, lokho kushintshile futhi namhlanje kuyatholakala kuzo zombili izingxenye zokukhiqiza namafriji ezitolo eziningi zokudla. Kuhle ngoba ama-mangos alayishwa amavithamini A no-C, futhi ahlinzeka nge-vitamin E.
6 - ama-Oysters
Ama-oysters ayenamzimba omzimba wakho ngoba aphezulu kakhulu ku-zinc futhi umthombo omuhle kakhulu weprotheyini nesensi. Ama-Oyster ane-vitamin A encane. Zama isobho se-oyster ukuze uthole isidlo sakusihlwa noma ube nama-oyster aluhlaza njengesibonakaliso. Uzothola ama-huster aluhlaza okwenziwe noma ahlanzekile ezitolo eziningi zokudla.
7 - Red Pepper Pepper
I- pepper ebomvu elimnandi kuhle kumzimba wakho wokuzivikela ngoba uphakeme kakhulu kokubili amavithamini C no-A. Banikeza futhi i-vitamin E. Red sweet pepper nazo ziphansi kwamakhilori, ngakho-ke zihlanganisa ngaphezu kwanoma yisiphi isidlo - zengeze kuma-omelets noma ubafake njengesitsha sokudla.
8 - Amazambane amazambane
Amazambane ama-sweet at vitamin A, futhi anikela ngevithamini C, u-vitamin E, kanye nensimbi encane yokutshala. Amazambane amazambane angabhaka ku-microwave noma kuhhavini evamile futhi akhonze nge-bhotela noma isiraphu ye-maple.
9 - Tuna
I-tuna iyaziwa kahle njengomthombo omuhle wama-fatty acids ama-omega-3, kodwa futhi iphezulu ku-zinc, selenium, namaprotheni konke okusemqoka ekusebenzeni kwamasosha omzimba. I-tuna iyinhlanzi enhle kakhulu. Kungadliwa okuluhlaza okwesibhakabhaka, okufakwe emanzini, noma okubiwe, noma ungagcina amathini ambalwa we-tuna esandleni samaswidi kanye nama-saladi.
10 - I-yogurt
I-yogurt cishe umthombo odla kakhulu wama-probiotics onganikeza amandla omzimba wakho amandla, kodwa futhi aphezulu amaprotheni. Uzothola kancane u-vitamin A ne-zinc. Gcina i-yogurt yakho isondlo ngokukhetha i-yogurt ecacile futhi ungeze amantongomane, amajikijolo, noju nje nje.
Izwi kusuka
Ukudla ukudla okunomsoco okunempilo kuyindlela enhle yokuqinisekisa ukuthi uthola zonke izakhi okudingayo ukuze uthole impilo enhle, kodwa futhi kusiza ukukhulisa ukudla kwakho okunomsoco ukuqinisekisa ukuthi amasosha omzimba wakho anezakhi ezidinga ukusebenza kahle.
> Imithombo:
> Academy of Nutrition and Dietetics. "Vikela Impilo Yakho - Ukudla Okunciphisa Umzimba."
> Isikhungo Sikazwelonke Sokungezwani Kwegazi kanye Nezifo Ezibangelwa Izifo. "Amasosha omzimba."
> United States uMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo "I-National Nutrient Database ye-Standard Reference Release 28."