Ezili-15 zokutya okuBalaseleyo kokutya xa Ugula

Umxholo

• 1. Isobho senkukhu
• 2. Imhluzi
• 3. Igalikhi
• 4. Amanzi ecoconut
• 5. Iti eshushu
• 6. Sthandwa
• 7. Ijinja
• 8. Ukutya okunezinongo
• 9. Iibhanana
• 10. Oatmeal
• 11. iyogathi
• 12. Iziqhamo ezithile
• 13. Iiavokhado
• 14. Amagqabi, Imifuno eluhlaza
• 15. Isalmon
• Thatha uMyalezo waseKhaya
• Ukulungiswa kokutya: Ukutya okubetha ukudinwa

UHippocrates wathi, "Ukutya makube liyeza lakho, kunye neyeza kube kukutya kwakho."

Kuyinyani ukuba ukutya kunokwenza okungaphezulu kokubonelela ngamandla.

Kwaye xa ugula, ukutya ukutya okufanelekileyo kubaluleke ngakumbi kunangaphambili.

Ukutya okuthile kuneempawu ezinamandla ezinokuxhasa umzimba wakho ngelixa usilwa nokugula.

Banokukhulula iimpawu ezithile kwaye banokukunceda uphilise ngokukhawuleza.

Oku kokona kutya kokona kulungileyo unokukutya xa ugula.

1. Isobho senkukhu

Isuphu yenkukhu icetyisiwe njengesixhobo sokubanda okuqhelekileyo kangangamakhulu eminyaka- kwaye ngesizathu esivakalayo ().

Ngumthombo otyiwayo ekulula ukuwutya weevithamini, iiminerali, iikhalori kunye neeprotein, ezizezakha mzimba ezifunwa ngumzimba wakho ngezixa ezikhulu ngelixa ugula ().

Isobho senkukhu ikwangumthombo ogqwesileyo wamanzi kunye neelectrolyte, zombini eziyimfuneko ekuhanjisweni ngamanzi xa usiya rhoqo kwigumbi lokuhlambela.

Umzimba wakho uya kufuna ulwelo ngakumbi ukuba unefiva ().

Ngaphezu koko, olunye uphando lufumene isuphu yenkukhu ukuba isebenze ngakumbi ekucoceni impumlo yempumlo kunalo naluphi na ulwelo olufundwayo. Oku kuthetha ukuba yinto yokunqongophala kwendalo, mhlawumbi ngokuyinxenye kuba ikhupha umphunga oshushu ().

Esinye isizathu soko kukuba inkukhu ine-amino acid cysteine. I-N-acetyl-cysteine, uhlobo lwecysteine, yahlula i-mucus kwaye ine-anti-virus, anti-inflammatory kunye ne-antioxidant effects (,).

Isuphu yenkukhu ikwathintela ukusebenza kwee-neutrophils, ezingamaseli egazi amhlophe anokubangela iimpawu ezinjengokukhohlela kunye nempumlo exineneyo.

Isuphu yenkukhu ukukwazi ukuthintela ezi seli zingachaza ngokuyinxenye ukuba kutheni le nto isebenza ngokuchasene neempawu ezibandayo kunye nomkhuhlane ().

Isobho senkukhu ngumthombo olungileyo wamanzi, iikhalori, iiprotein, iivithamini kunye neeminerals. Ikwayinto yokudambisa yendalo kwaye inokuthintela iiseli ezibangela ukukhohlela kunye nempumlo exineneyo.

2. Imhluzi

Ngokufana nesobho senkukhu, i-broths yimithombo efanelekileyo ye-hydration ngelixa ugula.

Zigcwele incasa kwaye zinokuqulatha iikhalori, iivithamini kunye neeminerals ezifana ne-magnesium, calcium, folate kunye ne-phosphorus (7, 8).

Ukuba uyazisela ngelixa kushushu, iibroths zinesibonelelo esimangalisayo sokusebenza njengendawo yokuthambisa yendalo ngenxa yomphunga oshushu ().

Ukusela umhluzi yindlela elungileyo yokuhlala uhlanjululwe, kwaye iincasa ezityebileyo zinokukunceda uzive wanelisekile. Oku kuluncedo ngakumbi ukuba isisu sakho asizinzanga kwaye awukwazi ukugcina ukutya okuqinileyo.

Ukuba unetyiwa-ethe-ethe kwaye uthenge umhluzi kwivenkile, qiniseka ukuba uthenga iindidi ezinesodiyamu ephantsi njengoko uninzi lweemhluzi zinetyuwa eninzi.

Ukuba wenza umhluzi ukusuka ekuqaleni, unokuba neenzuzo ezingakumbi - kubandakanywa ikhalori ephezulu, iprotheni kunye nomxholo wezondlo.

Abantu abaninzi bahlambalaza malunga neenzuzo zomhluzi wethambo kwaye babanga ukuba inezinto ezininzi zokuphilisa, nangona okwangoku kungekho zifundo ngezibonelelo zayo (8).

Funda eli nqaku ngolwazi oluthe kratya malunga nomhluzi wethambo.

Ukusela umhluzi kuyindlela emnandi nesinempilo yokuhlala unamanzi, kwaye ikwasebenza njengesiqholo sendalo xa kushushu.

3. Igalikhi

Igalikhi inokubonelela ngazo zonke iintlobo zezibonelelo zempilo.

Isetyenzisiwe njengamayeza onyango kangangeenkulungwane kwaye ibonakalise ukungalwi, intsholongwane kunye nefuthe lokulwa ukungunda (,).

Inokuvuselela amajoni omzimba ().

Zimbalwa izifundo ezikumgangatho ophakamileyo zabantu eziqwalasele iziphumo zegalikhi kubanda obuqhelekileyo okanye umkhuhlane, kodwa ezinye zifumene iziphumo ezithembisayo.

Olunye uphononongo lufumanise ukuba abantu abathathe igalikhi bayagula rhoqo. Ngokubanzi, iqela legalikhi lichithe malunga ne-70% yeentsuku ezimbalwa zokugula kuneqela le-placebo ().

Kwesinye isifundo, abantu abathatha igalikhi bengaguli nje rhoqo, kodwa baye baba ngcono iintsuku eziyi-3.5 ngokukhawuleza kuneqela le-placebo, ngokomndilili ().

Ukongeza, uphononongo oluninzi lubonise ukuba i-garlic esele ikhulile ekhupha izongezo inokuphucula ukusebenza komzimba kunye nokunciphisa ubushushu bemikhuhlane kunye nomkhuhlane ().

Ukongeza igalikhi kwisobho senkukhu okanye umhluzi ungongeza zombini ukunambitheka kwaye ubenze basebenze ngakumbi ekulweni neempawu ezibandayo okanye zomkhuhlane.

Iinkcukacha ezithe kratya apha: Iindlela igalikhi yokulwa umkhuhlane kunye neflu.

Igalikhi inokulwa neentsholongwane, intsholongwane kunye nokukhuthaza amajoni omzimba. Kukunceda ukuba uphephe ukugula kwaye ufumane ngokukhawuleza xa ugula.

4. Amanzi ecoconut

Ukuhlala uphethwe kakuhle yenye yezona zinto zibalulekileyo onokuzenza xa ugula.

Ukucoca amanzi kubaluleke ngakumbi xa unefiva, ukubila kakhulu okanye ukugabha okanye urhudo, okunokubangela ukuba ulahlekelwe ngamanzi amaninzi kunye nee-electrolyte.

Amanzi ecoconut sesona siselo sigqibeleleyo sokusela xa ugula.

Ngaphandle kokumnandi kunye nokunambitheka, iqulethe i-glucose kunye ne-electrolyte efunekayo kwi-hydration kwakhona.

Izifundo zibonisa ukuba amanzi ecoconut anokunceda ukuphinda uhlaziye umzimba emva kokuzilolonga kunye neemeko ezinesifo sorhudo. Ikwabangela ukuqaqanjelwa sisisu esincinci kuneziselo ezifanayo (,,).

Ukongeza, izifundo ezininzi kwizilwanyana zifumene ukuba amanzi ecoconut anee-antioxidants ezinokulwa nomonakalo we-oxidative kwaye zinokuphucula nolawulo lweswekile yegazi (,,,).

Nangona kunjalo, olunye uphononongo lufumanise ukuba lubangela ukudumba ngakumbi kunezinye iziselo ze-electrolyte. Kungangumbono olungileyo ukuqala kancinci ukuba awuzange uzame ().

Amanzi ecoconut anencasa eswiti kunye nencasa. Inika amanzi kunye neelectrolyte ozifunayo ukuze uhlale unamanzi xa ugula.

5. Iti eshushu

Iti sisixhobo esithandwayo kwiimpawu ezininzi ezinxulumene nokubanda kunye nomkhuhlane.

Njengesuphu yenkukhu, iti eshushu isebenza njengendawo yokuthambisa yendalo, inceda ukucoca i-sinus ye-mucus. Qaphela ukuba iti kufuneka ishushu ukuze isebenze njengendawo yokuthambisa, kodwa akufuneki ishushu kangangokuba icaphukise ngakumbi umqala wakho ().

Awudingi ukuba nexhala malunga neti ephelisa amanzi emzimbeni. Nangona ezinye iti ziqulathe i-caffeine, iimali zincinci kakhulu ukuba zibangele nayiphi na ilahleko yokunyuka kwamanzi ().

Oku kuthetha ukuba ukusela iti imini yonke yindlela elungileyo yokukunceda uhlale uhlanjululwe ngelixa ukhulula ukuxinana ngaxeshanye.

Iti ikwanayo neepolyphenols, ezizizinto zendalo ezifumaneka kwizityalo ezinokuba nenani elikhulu lezibonelelo zezempilo. Olu luhlu lusuka kwi-antioxidant kunye ne-anti-inflammatory action ukuya kwi-anti-cancer effects (,,,).

Ii-Tannins ziluhlobo olunye lwepolyphenol efumaneka kwiti. Ukongeza ekusebenzeni njenge-antioxidants, iitannins zikwanazo ne-antiviral, antibacterial kunye anti-fungal iipropathi ().

Olunye uphononongo kwiigundane lufumanise ukuba i-tannic acid ekwiti emnyama inokunciphisa inani lohlobo oluqhelekileyo lweebhaktiriya ezikhula emqaleni ().

Kwesinye isifundo, iti ye-hibiscus yanciphisa ukukhula komkhuhlane we-avian kwityhubhu yovavanyo. Iti ye-Echinacea ikwanciphise ubude beempawu ezibandayo kunye nomkhuhlane (,).

Ukongeza, iintlobo ezininzi zeti ezenzelwe ngokukodwa ukunciphisa iintlungu zokukhohlela okanye zomqala ziboniswe ukuba ziyasebenza kwizifundo zeklinikhi (,).

Zonke ezi ziphumo zenza iti yinxalenye ebalulekileyo yokutya kwakho xa ugula.

Iti ingumthombo olungileyo wamanzi kwaye isebenza njengezinto zokuthambisa zendalo xa kushushu. Iti emnyama inokunciphisa ukukhula kweentsholongwane emqaleni, kwaye iti ye-echinacea inokunciphisa ubude bomkhuhlane okanye umkhuhlane.

6. Sthandwa

Ubusi buneziphumo ezinamandla ze-antibacterial, mhlawumbi ngenxa yomxholo wayo ophezulu wee-antimicrobial compounds.

Ngapha koko, ineziphumo ezomeleleyo zokulwa neentsholongwane kangangokuba yayisetyenziselwa ukunxitywa kwamanxeba ngama-Egypt amandulo, kwaye isasetyenziswa kule njongo nanamhlanje (,,,,).

Obunye ubungqina bubonisa ukuba ubusi bunokuvuselela amajoni omzimba ().

Ezi mpawu zizodwa zenza ubusi njengokutya okugqwesileyo ekufanele ukutyiwa xa ugula, ngakumbi ukuba unesifo esibuhlungu somqala obangelwe lusulelo lwebacteria.

Izifundo ezininzi zibonisa ukuba ubusi buyabathintela ukukhwehlela ebantwaneni. Nangona kunjalo, khumbula ukuba ubusi akufuneki bunikwe abantwana abangaphantsi kweenyanga ezili-12 ubudala (,,,,).

Xuba malunga nesiqingatha setispuni (2.5 ml) sobusi ngeglasi eshushu yobisi, amanzi okanye ikomityi yeti. Oku kukuhambisa amanzi, ukukhohlela-ukuthomalalisa, isiselo sokubulala iintsholongwane ().

Ubusi buneziphumo zokulwa neentsholongwane kwaye buvuselela amajoni omzimba.Inokunceda ekunciphiseni ukukhwehlela kubantwana abangaphezulu kweenyanga ezili-12 ubudala.

7. Ijinja

Ijinja mhlawumbi yaziwa kakhulu ngeziphumo zayo zokulwa isicaphucaphu.

Kukwabonakalisiwe ukuba kuyasuswa ngempumelelo isicaphucaphu esinxulumene nokukhulelwa kunye nonyango lomhlaza (,,,).

Ngaphezu koko, ijinja isebenza ngokufanayo kwiziyobisi ezingezizo ezokulwa nokudumba. Ikwabonakalise i-antioxidant, i-antimicrobial kunye ne-anti-cancer effects (,).

Ke ukuba uziva uburhabaxa okanye uphosa phezulu, ijinja kokona kutya kulungileyo kufumanekayo ukukhulula ezi mpawu. Nokuba awunaso isicaphucaphu, ijinja ezinye izinto ezininzi eziluncedo ziyenza ibe yenye yokutya okuphezulu okutyiwa xa ugula.

Sebenzisa ijinja entsha ekuphekeni, yenza iti yejinja okanye uthathe i-ginger ale evenkileni ukufumana ezi zibonelelo. Qinisekisa ukuba nantoni na oyisebenzisayo iqulethe i-ginger yangempela okanye i-ginger extract, kungekhona nje i-ginger flavour.

Ijinja isebenza kakhulu ekunciphiseni isicaphucaphu. Ineziphumo ezichasene nokudumba kunye ne-antioxidant.

8. Ukutya okunezinongo

Ukutya okune-spices okufana nepelepele ye-chili kune-capsaicin, ebangela ubushushu, ukutshisa xa uchukumisekile.

Xa iphakame ngokwaneleyo kuxinaniso, i-capsaicin inokuba nefuthe lokungakhathali kwaye ihlala isetyenziswa ekupheliseni iintlungu kunye neepatches ().

Abantu abaninzi baxela ukuba ukutya ukutya okuneziqholo kubangela impumlo erhabaxa, ukuqhekeza i-mucus kunye nokucoca indawo ezinesono.

Ngelixa zimbalwa izifundo ezivavanye lempembelelo, i-capsaicin ibonakala ngathi iyancipha, yenze kube lula ukuyikhupha. I-Nasal capsaicin sprays isetyenzisiwe kunye neziphumo ezilungileyo zokuphelisa ukuxinana kunye nokurhawuzelela (,, 52).

Nangona kunjalo, i-capsaicin ikhuthaza i-mucus imveliso, ke unokuphela unempumlo esihambisayo endaweni yokugxininiswa ().

Ukukhululeka kungakho enye inzuzo ye-capsaicin. Olunye uphononongo lufumanise ukuba ukuthatha ii-capsaicin capsules kuphucule iimpawu kubantu abanesifo sokukhohlela esinganyangekiyo ngokubenza bangabinamdla ekucaphukeni ().

Nangona kunjalo, ukufezekisa ezi ziphumo, kuya kufuneka ukuba utye ukutya okuneziqholo yonke imihla kangangeeveki ezininzi.

Ukongeza, ungazami nantoni na ebabayo ukuba sele unesisu esibuhlungu. Ukutya okuqholiweyo kunokubangela ukudumba, iintlungu kunye nesicaphucaphu kwabanye abantu ().

Ukutya okune-Spice kune-capsaicin, enokunceda ukuqhekeza i-mucus kodwa ikhuthaze ukuveliswa kwencindi. Kungasebenza ekunciphiseni ukukhwehlela okubangelwa kukucaphuka.

9. Iibhanana

Iibhanana kukutya okumnandi kakhulu xa ugula.

Zilula ukuhlafuna kunye ne-bland kwi-flavour, kodwa zibonelela ngexabiso elifanelekileyo leekhalori kunye nezondlo.

Ngenxa yezi zizathu, ziyinxalenye yokutya kwe-BRAT (iibhanana, irayisi, iapile, isoso) esihlala sicetyiswa ukuba nesicaphucaphu (55).

Olunye uncedo olukhulu lweebhanana yifayibha enyibilikayo. Ukuba unesifo sorhudo, iibhanana zezinye zezinto zokutya onokuzitya kuba ifayibha inokunceda ekunciphiseni urhudo (,,).

Ngapha koko, ezinye izibhedlele zisebenzisa iibhanana ukunyanga abaguli abanesifo sorhudo ().

Iibhanana zingumthombo olungileyo weekhalori kunye nezondlo. Banokunceda ekunciphiseni isicaphucaphu kunye norhudo.

10. Oatmeal

Njengeebhanana, i-oatmeal ibland kwaye kulula ukuyitya ngelixa unika iikhalori, iivithamini kunye neeminerals ozifunayo xa ugula.

Ikwanayo neeprotein ezithile-malunga ne-5 gram kwikomityhi ye-1/2 (60).

I-Oatmeal inezinye izibonelelo ezinamandla zempilo, kubandakanya ukukhuthaza amajoni omzimba kunye nokuphucula ulawulo lweswekile egazini ().

Olunye uphononongo lweempuku lukwabonisa ukuba i-beta-glucan, uhlobo lwefayibha efumaneka kwi-oats, yanceda ukunciphisa ukudumba emathunjini. Oku kunokunceda ekunciphiseni iimpawu ezinje ngokuxinana kwamathumbu, ukuqunjelwa kunye norhudo ().

Nangona kunjalo, kuthintele ukuthenga i-oatmeal ene-flavour eneswekile eninzi. Endaweni yoko, yongeza inani elincinci lobusi okanye iziqhamo ukubonelela nangaphezulu.

I-Oatmeal ngumthombo olungileyo wezinongo kwaye kulula ukuba utye. Inokukhuthaza amajoni akho omzimba, ukuphucula iswekile yegazi kunye nokunciphisa ukudumba kwinkqubo yokwetyisa.

11. iyogathi

I-yogurt kukutya okugqwesileyo xa kutyiwa.

Inika iikhalori ezili-150 kunye ne-8 yeeprotheyini kwikomityi nganye. Kuyabanda, okunokuwuthambisa umqala wakho.

Iyogathi ikwacebile ngecalcium kwaye igcwele ezinye iivithamini kunye neeminerali (63).

Ezinye iiyogathi zikwanazo iiprobiotiki eziluncedo.

Ubungqina bubonisa ukuba iiprobiotiki zinokunceda abantwana kunye nabantu abadala ukuba bafumane imikhuhlane rhoqo, baphilise ngokukhawuleza xa begula kwaye bathathe ii-antibiotics ezimbalwa (,,,,).

Olunye uphononongo lufumanise ukuba abantwana abathatha iiprobiotiki baziva ngcono ngeentsuku ezimbini ngokukhawuleza, kwaye iimpawu zabo zazimalunga nama-55% angaphantsi ().

Abanye abantu baxele ukuba ubisi luthatha i-mucus. Nangona kunjalo, uphononongo oluninzi lubonisa ukuba ukutya ubisi akubangeli lutshintsho kwisikhohlela, ukuxinana okanye ukuvelisa i-mucus, nditsho naphakathi kwabagulayo ().

Nangona kunjalo, ukuba uziva ukuba imveliso yedayari iyenza mbi ingxinano yakho, zama okunye ukutya okunesonka okuneeprobiotiki okanye isongezelelo seprobiotic endaweni yoko.

I-yogurt kulula ukuyitya kwaye ingumthombo olungileyo weekhalori, iiprotein, iivithamini kunye neeminerali. Ezinye iiyogathi zikwanazo iiprobiotiki, ezinokukunceda ukuba ugule rhoqo kwaye ube ngcono ngokukhawuleza

12. Iziqhamo ezithile

Iziqhamo zinokuba luncedo xa ugula.

Le yimithombo etyebileyo yeevithamini, iiminerali kunye nefayibha, exhasa umzimba wakho kunye namajoni omzimba ().

Ezinye iziqhamo ziqulathe izinto eziluncedo ezibizwa ngokuba zii-anthocyanins, ezizintlobo ze-flavonoids ezinika iziqhamo umbala wazo obomvu, bhlowu nemfusa. Eminye yeyona mithombo ilungileyo ngamaqunube, iicranberries, iiblueberries kunye namaqunube amnyama ().

I-Anthocyanins yenza amaqunube ukutya okugqwesileyo ekufanele ukuwatya xa ugula kuba anamandla okulwa nokudumba, i-antiviral kunye ne-immune-boosting effects.

Izifundo ezininzi zifumanise ukuba iziqhamo ezikhutshiweyo eziphezulu kwii-anthocyanins zinokuthintela iintsholongwane eziqhelekileyo kunye neebhaktiriya ekubambeni iiseli. Zikwakhuthaza ukuphendula komzimba (,,,,,,).

Ngokukodwa, iirharnate zineziphumo ezomeleleyo zokulwa neentsholongwane kunye neentsholongwane ezithintela iintsholongwane ezithwala ukutya kunye neentsholongwane, kubandakanya E. coli kwaye isalmonella ().

Ngelixa ezi ziphumo zingenampembelelo efanayo kusulelo emzimbeni njengakwilebhu, kunokwenzeka ukuba inefuthe elithile.

Ngapha koko, olunye uphononongo lufumanise ukuba izongezo ze-flavonoid zinokunciphisa inani leentsuku abantu abagula yingqele yi-40% ().

Yongeza ezinye iziqhamo kwisitya se-oatmeal okanye iyogathi ngezibonelelo ezongeziweyo okanye udibanise iziqhamo ezinqabileyo kwi-smoothie ebandayo ethomalalisa umqala wakho.

Iziqhamo ezininzi zinee-flavonoids ezibizwa ngokuba zii-anthocyanins ezinokulwa iintsholongwane kunye neebhaktiriya kwaye zivuselele amajoni omzimba. Izongezelelo zeFlavonoid nazo zinokuba luncedo.

13. Iiavokhado

Iavokhado sisiqhamo esingaqhelekanga kuba sisezantsi kwii-carbs kodwa sinee-fat.

Ngokukodwa, iphezulu kumanqatha e-monounsaturated esempilweni, kwaoluhlobo lunye lwamafutha atholakala kwioyile yomnquma.

Iiavokhado zikwangumthombo olungileyo wefayibha, iivithamini kunye neeminerals (, 81).

Iiavokhado kukutya okumnandi xa zigula kuba zibonelela ngeekhalori, iivithamini kunye neeminerali ezifunwa ngumzimba wakho. Zithambile, zincinci kwaye kulula ukuzitya.

Ngenxa yamafutha aphilileyo ane-avocado eziqulathe, ngakumbi i-oleic acid, ziyanceda ukunciphisa ukudumba ngelixa zidlala indima yomzimba (,).

Iiavokhado zizele iivithamini, iiminerali kunye namafutha asempilweni anokunciphisa ukudumba kwaye avuselele amajoni omzimba.

14. Amagqabi, Imifuno eluhlaza

Kubalulekile ukufumana zonke iivithamini kunye neeminerali ezifunwa ngumzimba wakho ngelixa ugula, kodwa oko kunokuba nzima ukukwenza ngokutya "ukutya okugulayo" okuqhelekileyo.

Imifuno eluhlaza enegqabi njengesipinatshi, iRoma lettuce kunye ne-kale zipakishwe zizele ziivithamini, iiminerali kunye nefayibha. Ziyimithombo efanelekileyo ye-vitamin A, i-vitamin C, i-vitamin K kunye ne-folate (84).

Imifuno eluhlaza emnyama nayo ilayishwe yimixube yezityalo eziluncedo. Oku kusebenza njengee-antioxidants ukukhusela iiseli kumonakalo kwaye kuncede ukulwa nokudumba ().

Imifuno enamagqabi isetyenziselwe iipropathi zokulwa neentsholongwane ().

Yongeza isipinatshi kwi-omelet yokutya okukhawulezayo, okunezakhamzimba, ukutya okune-protein. Unokuzama ukuphosa i-kale encinci kwisiqhamo se-smoothie.

Imifuno eluhlaza enegqabi igcwele ifayibha kunye nezondlo ozifunayo xa ugula. Ziqulathe izixube zezityalo eziluncedo.

15. Isalmon

I-Salmon yenye yezona mithombo zeprotheyini zibalaseleyo zokutya xa ugula.

Ithambile, kulula ukuyitya kwaye igcwele iprothini ekumgangatho ophezulu efunwa ngumzimba wakho.

I-Salmon ityebe ngokukodwa kwi-omega-3 fatty acids, eneempembelelo ezinamandla ezichasayo ().

Isalmon ikwangumthombo olungileyo weevithamini kunye neeminerals, kubandakanya ivithamin D, abantu abaninzi abasweleyo kuyo. I-Vitamin D idlala indima kumzimba wokuzikhusela ().

I-Salmon ngumthombo ogqwesileyo weprotheni. Iqulethe omega-3 fatty acids kunye nevithamin D, elwa nokudumba kunye nokunyusa ukusebenza komzimba.

Thatha uMyalezo waseKhaya

Ukuphumla, ukusela amanzi kunye nokufumana isondlo esifanelekileyo zezinye zezinto ezibalulekileyo onokuzenza ukuze uzive ungcono kwaye uphinde uchache ngokukhawuleza xa ugula.

Kodwa okunye ukutya kunezibonelelo ezingaphaya kokubonelela umzimba wakho ngezondlo.

Nangona kungekho kutya kukodwa kunokunyanga ukugula, ukutya ukutya okufanelekileyo kunokuxhasa amajoni akho omzimba kwaye kuncede ukukhulula iimpawu ezithile.

Ukulungiswa kokutya: Ukutya okubetha ukudinwa