Iimpawu ezi-5 ezingaqhelekanga unokuba nokusilela kwesondlo

Umxholo

• Uphengululo lwe

Ngaba ukhe uzifumane ujongana nophawu lomzimba oyimfihlakalo oluphuma ndawo? Ngaphambi kokuba u-Google uziphambanise uzibuza ukuba kuqhubeka ntoni, cinga ngale nto: inokuba yindlela yenkqubo yakho yokubonisa ukuba awufumani vithamin okanye minerali-kwaye lixesha lokuba unciphise ukutya, itsho iNew York City Isondlo kwezempilo UBrittany Kohn, RD Nalu uhlengahlengiso lweempawu ezintlanu ezaziwa kancinci ukuba uyazitshintsha kwizakha-mzimba eziphambili, kunye nemithombo efanelekileyo yokufumana amanqaku kuwo.

Imisipha yakho iyanyuka rhoqo. Ukuba uya usibetha ngokuqina kokuqina kwemisipha kunye ne-spasms, kwaye kuyenzeka naxa ujikeleza kakhulu, inokuba luphawu lokuba inqanaba lakho le-magnesium-izimbiwa ezinceda ukulawula ukusebenza komzimba-zijikeleza idreyini. Yonyusa oovimba bakho ngokutya iibhanana ezininzi, iiamangile kunye nemifuno eluhlaza, utshilo uKohn. (Isilumkiso se-snack samaxesha onyaka: Ukongezwa kwe-magnesium sesinye sezizathu ezi-5 zokuTya Imbewu yethanga eliGqiweyo.)

Imilenze yakho ivakalelwa kukuba ndindisholo okanye ndindisholo. Ezo mvakalelo zixakileyo zezikhonkwane kunye neenaliti zinokuba sisiphumo samanqanaba asezantsi eevithamini B, ngakumbi i-B6, ifolate, kunye ne-B12-eyakugqibela ivithamin ye-B efumaneka kwiimveliso zezilwanyana apho abantu abatya imifuno kunye nezilwanyana ezidla ngokuthanda ukunqongophala. Yongeza i-Bs yakho. ngokutya ukutya okuziinkozo, isipinatshi, iimbotyi namaqanda.

Unqwenela umkhenkce. Okumangalisayo njengoko kuvakala, umnqweno wokugawula umkhenkce luphawu lokusilela kwentsimbi. Iingcali aziqinisekanga ncam ukuba kutheni, kodwa uphononongo lwakutsha nje lubonisa ukuba umkhenkce ukhokelela kukonyusa amandla engqondo ukuze ulwe nokudinwa okuseta xa uphantsi kwesinyithi. Esikhundleni sokutyala ubuso kwifriji, yiza amanqanaba akho e-iron phezulu ngenyama ebomvu, iimbotyi zepinto, okanye iilentile. Emva koko funda eminye imiqondiso yentsimbi ephantsi, kunye nendlela yokufumana amanqaku ngaphezulu.

Iinzipho zakho ziyaqhekeka kwaye zaphuka. Ukuba iinzipho zakho okanye iinzwane zakho zibonakala ngathi zi brittle kwaye zi flaky, isinyithi esisezantsi sinokuphinda sibekek 'ityala. "Esinye isizathu esibalulekileyo soku-odola i-steak okanye i-burger," utshilo uKohn. Ukuba awuyityi inyama, yiya ekutyeni nge-pinto-bean burrito okanye isuphu yelentile. (Mamela iinzipho zakho, zazi lukhulu malunga nawe! Funda izinto ezi-7 ezinokukuxelelwa ziikhonkwane zakho malunga nempilo yakho.)

Imilebe yakho iqhekekile ezimbombeni. Imilebe echongiweyo yenye yezinto, kodwa ukuqhekeka emakhoneni omlomo wakho ongangcono ngomlomo we-balm kunokubangelwa kukusilela kwe-riboflavin (vitamin B2). Inokuba inento yokwenza nokungafumani vithamin C yaneleyo, utshilo uKohn. Iimveliso zobisi ziyimithombo emikhulu ye-riboflavin, kwaye unokufumana i-C kwiziqhamo ze-citrus kunye nemifuno enamagqabi.

Uphengululo lwe