7 Ukushoda Okuvame Kakhulu Komsoco kanye Nendlela Yokuvimbela

Sonke siyazi ukuthi umsoco muhle kakhulu empilweni. Kufanele sidle imisoco eminingi ngangokunokwenzeka ukuze sizenze siphile saka futhi sinempilo. Ukudla okunomsoco kuyisihluthulelo sokuhlala unempilo njengoba iqukethe zonke izakhamzimba ezidingekayo enhlalakahleni yethu. Lesi sihloko sihlanganisa izimpawu ezivamile zokushoda kwezakhi, ukushoda kwezakhi ezivamile, kanye nokushoda kwezakhi uhlelo lokudla olungcono kakhulu lwempilo enempilo kanye nezindlela ongazinqoba kalula ngokuba nokudla okufanele. Ngakho-ke, ake siqale!

Ukudla Okushoda Ngensimbi 

I-ayoni ingenye yamaminerali adingekayo kakhulu ukuze uhlale unempilo. Iyingxenye enkulu yamangqamuzana abomvu egazi anesibopho sokubopha i-hemoglobin nokuhambisa umoya-mpilo kumaseli akho.

Iyaqaphela izimpawu zokuntuleka kwensimbi Kulula kakhulu njengoba kuthinta cishe u-25% wabantu emhlabeni jikelele. Abesifazane nezingane kufanele banakekele ngokukhethekile njengoba lokhu kuntula kubonakala kakhulu kubo. Umphumela ovame kakhulu wokuntuleka okunjalo ukuntuleka kwegazi emzimbeni, lapho inani lamangqamuzana abomvu egazi nekhono lomzimba lokuthwala umoya-mpilo lincipha ngokunengqondo. Ezinye izimpawu ezivamile zokuntuleka kwe-iron amasosha omzimba abuthakathaka kanye nokungasebenzi kahle kobuchopho. 

Ukuze unqobe isimo esinjalo, umuntu kufanele adle,

• Inyama ebomvu
• shellfish 
• Amasardine Asemathinini
• Ubhontshisi
• Imifino Eluhlaza
• Imbewu.

Ukudla Okuntula Iodine 

Iodine ingenye yamaminerali abaluleke kakhulu asiza ekusebenzeni okuvamile kwegilo kanye nokukhiqizwa kwamahomoni egilo. Amahomoni egilo abandakanyeka ezinqubweni eziningi zomzimba ezifana nokukhula kobuchopho, ukugcinwa kwamathambo, ukulawula izinga lokugayeka kokudla emzimbeni, njll. Uphawu oluvame kakhulu lwalokhu kusilela indlala yegilo ekhulisiwe. Kungabangela ukwanda kokushaya kwenhliziyo, ukuphefumula kanzima, nokuzuza kwesisindo. Ukuntuleka kwe-iodine kubonakala ezinganeni futhi uma kubi kakhulu, kungase kubangele ukukhubazeka kwengqondo kanye nokuphazamiseka kwengqondo. 

Indlela engcono kakhulu yokubhekana nokuntuleka kwe-iodine ukudla,

• nemikhiqizo yalo 
• Amaqanda (Yolk)
• Fish
• Amafutha okudoba
• Izimila zasolwandle, njll. 
• Usawoti ohlanganiswe ne-iodine.

Ukudla Kwe-Vitamin D Ukuntula

I-Vitamin D, eyaziwa nangokuthi i-hormone ye-steroid, ikhiqizwa nge-cholesterol ekhona esikhumbeni lapho ichayeka elangeni. Kuyivithamini encibilika emafutheni ehamba phakathi kwegazi futhi igijima kuwo wonke amangqamuzana omzimba. Abantu abahlala kude nenkabazwe bangase babe nokuntuleka kwe-Vitamin D. Ngakho-ke, kubalulekile ukuba ne-Vitamin D ekudleni ukuze kuqinisekiswe inhlalakahle yomzimba. 

Ukuntuleka kwe-Vitamin D kunezimpawu eziningi ezicashile futhi zingase zithuthuke phakathi namashumi eminyaka. Ezinye izimpawu ezivamile zihlanganisa ubuthakathaka bemisipha, ukulahlekelwa amathambo, ingozi eyengeziwe yokuphuka, ukunciphisa amasosha omzimba, kanye nengozi eyengeziwe yomdlavuza. 

Ukuze unqobe ukuntuleka kwe-Vitamin D, umuntu kufanele akhulise ukudla,

• Iqanda Yolk
• Amafutha e-Cod Liver
• Izinhlanzi ezinamafutha
• Ukuvezwa kwelanga 
• Izithako ze-Vitamin D.

Ukudla Okushoda NgeCalcium 

I-calcium ibalulekile kuwo wonke amangqamuzana emizimbeni yethu. Kwenyusa amandla amazinyo namathambo ethu, ikakhulukazi phakathi neminyaka yokukhula. I-calcium nayo iyasiza ekugcineni amathambo. Ngaphandle kwe-calcium, inhliziyo, imizwa, nemisipha ayikwazi ukusebenza kahle. Ukugcwala kwe-calcium egazini lakho kufanele kulawulwe ngokuqinile. Uphawu oluvame kakhulu lokuntuleka kweCalcium i-osteoporosis, lapho amathambo eba thambile futhi abe ntekenteke. Uma isimo siba sibi kakhulu, kungaholela ekutheni kube namathambo athambile abuye aziwe ngokuthi ama-rickets. 

Ukuze ube nenani elanele le-calcium emzimbeni, umuntu ngamunye kufanele adle,

• I-Boned Fish
• Imikhiqizo yobisi (Ubisi, I-Curd, Ushizi, njll.)
• Imifino Eluhlaza Okumnyama 
• Izithasiselo zeCalcium.

Ukudla Kwe-Vitamin A Ukuntula 

I-Vitamin A iyivithamini ebalulekile eholela ekwakhekeni nasekugcinweni kwesikhumba esinempilo, amathambo, amazinyo, nolwelwesi lwamaseli. Kuyasiza futhi ekukhiqizeni izingulube zamehlo ezithuthukisa ukubona. Manje, kunezinhlobo ezimbili ze-Vitamin A, okungukuthi, 

• I-Vitamin A Eyakhiwe Ngaphambili (etholakala Ekudleni Kwezilwane)
• I-Pro-Vitamin A (etholakala Ezithelweni Nemifino). 

Ukuntuleka kukavithamini A kungabangela ukulimala kwamehlo unomphela noma wesikhashana futhi kungase kuholele nasekungaboni. Ukushoda kwe-Vitamin A kwenza futhi amasosha omzimba abe buthaka phakathi kwabesifazane nezingane. Eminye imithombo evamile ye-Vitamin A yile 

• Inyama Yesitho
• Fish
• Amafutha Esibindi
• Ubhatata
• Izaqathe
• Imifino eluhlaza, njll. 

Kubalulekile ukukhumbula ukuthi ukudla kakhulu u-Vitamin A kungabangela ubuthi emzimbeni.

Ukudla Okushoda NgeMagnesium 

I-Magnesium ingenye yamaminerali abalulekile emzimbeni wethu. Kubalulekile ukugcina amathambo namazinyo eqinile. Ukuphuza kancane i-magnesium kuvame ukuholela ohlotsheni lwesifo sikashukela sohlobo 2, i-metabolic syndrome, i-osteoporosis, nezinye izifo zenhliziyo. Ukuntuleka kwe-Magnesium kungabangelwa izifo, ukusetshenziswa kabi kwezidakamizwa, nokuncipha kokusebenza kohlelo lokugaya ukudla. Izimpawu zokuntuleka kwe-magnesium zihlanganisa isigqi senhliziyo esingavamile, amajaqamba emisipha, i-leg syndrome, i-migraine, ukukhathala, njll. 

Ukudla okufanele kuthathwe ukuvala ukuntula kuhlanganisa 

• Nuts
• Chocolate Dark
• Zonke okusanhlamvu
• Imifino, njll.

Ukudla kokuntuleka kwe-Vitamin B12 

I-Vitamin B12 iyivithamini encibilikayo emanzini esiza ekwakhekeni kwegazi emzimbeni. Lokhu kuyadingeka ekusebenzeni kahle kobuchopho nezinzwa. Wonke amangqamuzana emizimbeni yethu adinga i-Vitamin B12. Lesi sakhi sitholakala ekudleni kwezilwane. Abantu abangakudli ukudla kwezilwane basengozini enkulu yokuntuleka kwe-B12. Esinye sezibonakaliso ezivamile zokuntuleka kwe-B12 i-megaloblastic anemia. Kuwukuphazamiseka kwegazi okwandisa amangqamuzana egazi abomvu. Ezinye izimpawu zihlanganisa ukukhubazeka kobuchopho, ukwanda kwamazinga e-homocysteine, njll. Ukuze anqobe ukushoda kwe-B12, umuntu angaba nokudla okufana noku. 

• shellfish 

• Inyama Yesitho
• amaqanda 
• Ubisi (Ubisi) Imikhiqizo, njll. 

Kungenzeka ukuthi ube nokushoda kwezakhamzimba emzimbeni. Izingane, abesifazane, nabesifazane abakhulelwe banengozi eyengeziwe yokuthola izifo zokuntuleka kwamavithamini. Manje njengoba usuyazi ukuthi ungakugwema kanjani ukuntula izakhi ezivamile, indlela engcono kakhulu yokuqeda lokho kusilela iwukuba udle ukudla okulinganiselayo okunenani elanele lokudla okunomsoco.

Izithasiselo zibalulekile kulabo abangatholi imisoco eminingi ekudleni. Ngakho-ke, kubalulekile ukuhlala unempilo futhi ufanelekile ngokudla ngendlela efanele okuhlanganisa umsoco ngamunye. Ungakwazi futhi ukuthintana nochwepheshe wezokudla ukuze udale ukudla okulungele wena ngokwakho. Sicela uxhumane nodokotela wakho wezokudla kusuka isibhedlela esingcono kakhulu sokudla okunomsoco eNdiya ngaphambi kokukhetha ukudla.

UNksz Vidhya Sri

Sr. Clinical Consultant Dietician

CARE Izibhedlela, HITEC City