Ukutya okwandisa ukuchuma kwendoda neyomfazi

Umxholo

• Ukutya kokonyusa ukuchuma
• Ukutya kokonyusa ukuchuma komntu
• Ungatya ntoni ukwandisa ukuchuma kwabasetyhini

Ukutya okwandisa ukuchuma kukunceda ukuvelisa iihomoni zesini kunye nokukhuthaza ukwenziwa kwamaqanda kunye nesidoda, njengokutya okunotye zinc, ivithamin B6, ii-acid, i-omega 3 kunye ne-6 kunye nevithamini E.

Ke, ukonyusa ukuchuma kwamadoda nabasetyhini, iziqhamo ezomisiweyo, i-oats, i-broccoli, iintlanzi ezinamanqatha kunye nembewu kajongilanga, umzekelo, zinokutya. Nangona kunjalo, kukho okunye ukutya okunokunciphisa ukuchuma, kwaye kufuneka kuthintelwe, njengekofu, ukutya okunomgubo kunye neswekile ecoliweyo, umzekelo iikeyiki kunye neicookies, umzekelo, kuba izixa ezikhulu zeevithamini kunye neeminerali zisetyenziselwa ukwenziwa Ukuncipha kokufumaneka kwezi zondlo ukukhuthaza imveliso yehomoni.

Ukutya kokonyusa ukuchuma

Ukonyusa ukuchuma ngokutya, kuyacetyiswa ukuba ukutya okunako ukukhuthaza imveliso yehomoni kutyiwe kwaye, ngenxa yoko, kuthande imveliso kunye nokukhululwa kwamaqanda kunye nesidoda. Ke, ukutya okunokunceda ekuchumeni zezi:

• Ukutya okunezinc, esisimbiwa esifanelekileyo kwimpilo yokuzala yamadoda nabasetyhini, ezinje ngeembatyisi, inyama, iziqhamo ezomisiweyo, izikhupha zamaqanda, irye kunye nehabile;
• Ukutya okunevithamini B6, Ezithi kunye ne-zinc zithande ukuveliswa kwehomoni zesini, ezinjengekholifulawa, i-watercress, iibhanana kunye ne-broccoli, umzekelo;
• Ukutya okunamafutha acid kunye ne-omega 3 kunye ne-6, ezinjengeentlanzi ezinamafutha kunye nembewu;
• Ukutya okunotye ivithamin E, apho kubalulekile ukuphucula impilo yamaqanda kunye nesidoda, njengembewu kajongilanga, umzekelo.

Oku kutya kufuneka kutyiwe yonke imihla kwaye ngokwesikhokelo se-Nutritionist, ukunqanda ukusilela kwesondlo.

Bukela le vidiyo ilandelayo kwaye ujonge ukutya okunegalelo ekwandiseni ukuchuma:

Ukutya kokonyusa ukuchuma komntu

Ukutya kokonyusa ukuchuma komntu zezi zityebi kwi-chromium, kuba le minerali ibalulekile ekwenzeni isidoda, kwaye kuyacetyiswa ukuba kudliwe ingqolowa okanye isonka se-rye, ipepile eluhlaza, amaqanda kunye nenkukhu.

Ukongeza, kuyathakazelisa ukuba amadoda atya ukutya okune-vitamin C, ezinje ngeziqhamo ze-citrus, umzekelo, njengoko le vithamini ikhusela isidoda kwaye inceda ukwandisa inani labo.

Ungatya ntoni ukwandisa ukuchuma kwabasetyhini

Ukongeza kukutya okutyebileyo kwi-zinc, i-vitamin B6, i-fatty acids kunye ne-omega 3 kunye ne-6, abasetyhini kufuneka basebenzise ukutya okulwa ne-antioxidant ukukhuthaza imveliso yehomoni zesini kunye nokukhula kweqanda, njenge:

• Vitamin A okanye i-beta-carotene, enjengeminqathe, ibhatata, iiapilkosi ezomisiweyo, ithanga kunye ne-watercress;
• Vitamin C, ezinje ngemifuno eluhlaza, iipepile, i-kiwi, iitumato kunye neziqhamo ze-citrus;
• ​Vitamin E, ezinjengeziqhamo ezomisiweyo, iimbewu, iintlanzi ezinamanqatha, iiavokhado, iimbotyi kunye neebhatata;
• Selenium, ezinje ngamandongomane aseBrazil, iimbewu zesesame, ityhuna, iikhaphetshu kunye neenkozo ezipheleleyo;
• Izinki, njengenyama, intlanzi, iimbatyisi, iimbewu, amandongomane, amaqanda kunye nemifuno eluhlaza;
• Amabali zikhona kwiziqhamo kunye nemifuno yayo yonke imibala, enje ngee-beet ezibomvu, iiblueberries eziluhlaza okwesibhakabhaka, iiapilkosi eziorenji, ipepile etyheli, iziqhamo zeediliya kunye nemifuno eluhlaza.

Kwindlela yokutya yokunyusa ukuchuma kwabasetyhini, kuya kufuneka utye ubuncinci iinxalenye zemifuno kunye neziqhamo zemibala eyahlukeneyo ngemini, ukongeza ekutyeni iziqhamo ezomisiweyo kunye nembewu kanye ngemini. Jonga indlela yokwenza unyango lwasekhaya lokuzala kwabasetyhini.