Ukutya oku-15 okuNyusa amaSosha omzimba

Umxholo

• Ukunyusa amajoni omzimba
• Inqaku elibalulekileyo
• 1. Iziqhamo zeCitrus
• 2. Ipelepele ebomvu
• 3. Brokholi
• 4. Igalikhi
• 5. Ijinja
• 6. Ispinatshi
• 7. iyogathi
• 8. Iiamangile
• 9. Imbewu kajongilanga
• 10. Isiphithiphithi
• 11. Iti eluhlaza
• 12. IPapaya
• 13. Kiwi
• 14. Iinkukhu
• 15. Intlanzi yeshellfish
• Ezinye iindlela zokuthintela usulelo

Ukunyusa amajoni omzimba

Ukondla umzimba wakho ukutya okuthile kunokunceda ukugcina amajoni akho omzimba omelele.

Ukuba ukhangele iindlela zokuthintela ukubanda, umkhuhlane, kunye nezinye izifo, inyathelo lakho lokuqala kufuneka ibe lutyelelo kwivenkile yakho yendawo. Cwangcisa ukutya kwakho ukubandakanya ezi 15 zokomeleza amajoni omzimba.

Inqaku elibalulekileyo

Akukho songezelelo siyakunyanga okanye sithintele izifo.

Nge-2019 coronavirus COVID-19 ubhubhane, kubaluleke ngakumbi ukuqonda ukuba akukho songezelelo, ukutya, okanye enye indlela yokulungisa indlela yokuphila ngaphandle kokuphambuka ngokwasemzimbeni, okwaziwa ngokuba kukuphambuka koluntu, kunye neendlela ezifanelekileyo zempilo ezinokukukhusela kwi-COVID-19.

Okwangoku, akukho phando luxhasa usetyenziso lwalo naluphi na ukongezwa ukukhusela kwi-COVID-19 ngokukodwa.

1. Iziqhamo zeCitrus

Uninzi lwabantu lujika ngqo kwi-vitamin C emva kokuba ibanjwe yingqele. Kungenxa yokuba iyanceda ukwakha amajoni akho omzimba.

I-Vitamin C icingelwa ukuba inyusa imveliso yeeseli ezimhlophe zegazi, ezingundoqo ekulweni izifo.

Phantse zonke iziqhamo zesitrasi ziphezulu ku-vitamin C. Ngeentlobo ezahlukeneyo onokukhetha kuzo, kulula ukudibanisa ukufinya kwale vithamin nakusiphi na isidlo.

Iziqhamo zesitrasi ezidumileyo zibandakanya:

• i-grapefruit
• iiorenji
• ukucocwa
• iitangerines
• iilamuni
• iilayim

Ngenxa yokuba umzimba wakho awuyivelisi okanye uyigcine, kufuneka uvithamini C wemihla ngemihla ukuze uqhubeke nempilo. Inani elinconywayo lemihla ngemihla kubantu abadala ngabantu:

• I-75 mg yabasetyhini
• I-90 mg yamadoda

Ukuba ukhetha izongezo, thintela ukuthatha ngaphezulu kwe-2,000 milligrams (mg) ngosuku.

Gcina ukhumbula ukuba ngelixa ivithamin C inokukunceda ukuba ubuye kwakhona kubanda ngokukhawuleza, abukabikho ubungqina bokuba iyasebenza ngokuchasene ne-coronavirus entsha, i-SARS-CoV-2.

2. Ipelepele ebomvu

Ukuba ucinga ukuba iziqhamo ze-citrus zine-vitamin C kakhulu kuso nasiphi na isiqhamo okanye imifuno, cinga kwakhona. I-ounce ngeyuncesi, i-red bell pepper iqulethe phantse amaxesha ama-3 ubuninzi be-vitamin C () njenge-orenji yaseFlorida (). Ikwangumthombo otyebileyo we-beta carotene.

Ngaphandle kokonyusa amajoni akho omzimba, ivithamin C inokukunceda ugcine ulusu olusempilweni. I-Beta carotene, eguqulwa ngumzimba wakho ibe yi-vitamin A, inceda ukugcina amehlo kunye nolusu lusempilweni.

3. Brokholi

I-Brokholi igcwele iivithamini kunye neeminerali. Ipakishwe iivithamini A, C, kunye no-E, kunye nefayibha kunye nezinye ii-antioxidants, i-broccoli yenye yezona mifuno zisempilweni onokuyibeka kwipleyiti yakho.

Isitshixo sokugcina amandla aso efanelekileyo kukuwapheka kancinci kangangoko kunokwenzeka - okanye kungcono okwangoku, hayi kwaphela. ibonakalisile ukuba ukubila yeyona ndlela yokugcina izakhamzimba ezingakumbi ekutyeni.

4. Igalikhi

Igalikhi ifumaneka phantse kuzo zonke iindawo zokutya ehlabathini. Yongeza i-zing encinci ekutyeni kwaye kufuneka ube nayo kwimpilo yakho.

Impucuko yakudala yaqaphela ixabiso layo ekulweni nosulelo. Iigalikhi zisenokucothisa ukuqina kwemithambo, kwaye kukho ubungqina obubuthathaka bokuba inceda ukwehlisa uxinzelelo lwegazi.

Iipropathi zokonyusa amajoni egarlic zibonakala zivela kuxinzelelo olunzima lweemixube eziqukethe isalfure, ezifana ne-allicin.

5. Ijinja

Ijinja sesinye sezithako xa umntu egula. Ijinja inokunceda ukunciphisa ukudumba, okunokunceda ukunciphisa umqala obuhlungu kunye nezifo ezikruthayo. Ijinja inokunceda isicaphucaphu ngokunjalo.

Ngelixa isetyenziswa kwiidessert ezininzi ezimnandi, ijinja ipakisha ubushushu ngohlobo lwe-gingerol, isihlobo se-capsaicin.

Ijinja inokuba nayo kwaye inokuba nayo.

6. Ispinatshi

Isipinatshi senze uluhlu lwethu kungekuphela nje kuba sisityebi ku-vitamin C - ikwapakishwe ngee-antioxidants ezininzi kunye ne-beta carotene, ezinokuthi zombini zonyuse amandla okulwa nosulelo lomzimba.

Ngokufanayo ne-broccoli, isipinatshi sesempilweni xa iphekwe kancinci kangangoko ukuze igcine izakha-mzimba zayo. Nangona kunjalo, ukupheka okulula kwenza kube lula ukufunxa ivithamini A kwaye kuvumela ezinye izakhamzimba ukuba zikhutshwe kwi-oxalic acid, i-antinutrient. Jonga ezinye iiresiphi zespinatshi apha.

7. iyogathi

Jonga iiyogathi ezinebinzana elithi "iinkcubeko eziphilayo nezisebenzayo" eziprintwe kwileyibhile, njenge yoghurt yesiGrike. Ezi nkcubeko zinokuvuselela amajoni akho omzimba ekuncedeni ukulwa nezifo.

Zama ukufumana iyogathi ecacileyo kunokuba luhlobo olunencasa kwaye zilayishwe iswekile. Ungayithambisa i-yogurt ecacileyo ngokwakho ngeziqhamo ezisempilweni kunye ne-drizzle yobusi endaweni yoko.

I-yogurt ikwangumthombo omkhulu we vithamin D, ke zama ukukhetha iimveliso eziqiniswe ngale vithamini. I-Vitamin D inceda ukulawula amajoni omzimba kwaye kucingelwa ukuba yonyusa imizimba yethu yokuzikhusela kwizifo.

Uvavanyo lwezonyango lusemisebenzini yokufunda iziphumo ezinokubakho kwi-COVID-19.

8. Iiamangile

Xa kuziwa ekuthinteleni nasekulweni umkhuhlane, ivithamin E ithatha indawo yangasemva ukuya ku-vitamin C. Nangona kunjalo, le antioxidant inamandla isisitshixo kumajoni omzimba asempilweni.

Yivitamin enyibilikayo etyebileyo, nto leyo ethetha ukuba ifuna ubukho bamanqatha bufunxwe ngokufanelekileyo. Amandongomane, anje ngeeamangile, apakishwe ngevithamini kwaye anamafutha asempilweni.

Abantu abadala bafuna kuphela malunga ne-15 mg ye-vitamin E yonke imihla. Ikomityi yekomityi ehambisa iiamangile, ezimalunga nama-46, ii-almonds ezineshelfu, inikezela ngesixa semihla esiphakanyisiweyo.

9. Imbewu kajongilanga

Imbewu kajongilanga igcwele izondlo, kubandakanya iphosphorus, i-magnesium, kunye neevithamini B-6 kunye no-E.

I-Vitamin E ibalulekile ekulawuleni nasekugcineni ukusebenza kwamajoni omzimba. Okunye ukutya okunamaxabiso aphezulu evithamini E kubandakanya iiavokhado kunye nemifuno enamagqabi amnyama.

Imbewu kajongilanga nayo iphezulu ngokumangalisayo kwi-selenium. I-ounce enye iqulethe i-selenium efunwa ngabantu abadala yonke imihla. Izifundo ezahlukeneyo, ezenziwa ikakhulu kwizilwanyana, zijonge ukubanakho ukulwa nosulelo lwentsholongwane enjengehagu yomkhuhlane (H1N1).

10. Isiphithiphithi

Unokwazi i-turmeric njengesithako esiphambili kwii-curries ezininzi. Esi siqholo siqaqambileyo sityheli, sinobukrakra sisetyenziselwe iminyaka njenge-anti-inflammatory kunyango lwe-osteoarthritis kunye ne-rheumatoid arthritis.

ibonisa ukuba ukujongwa okuphezulu kwe-curcumin, enika i-turmeric umbala wayo owahlukileyo, kunokunceda ukunciphisa ukonzakala kwemithambo eyenziweyo. ICurcumin ithembisa njengesixhobo sokukhusela amajoni omzimba (ngokusekwe kwiziphumo zophando lwezilwanyana) kunye ne-antiviral. Uphando olungakumbi luyafuneka.

11. Iti eluhlaza

Zombini iti eziluhlaza namnyama zipakishwe zii-flavonoids, uhlobo lwe-antioxidant. Apho iti eluhlaza igqwesa ngokwenene ikumanqanaba ayo epigallocatechin gallate (EGCG), enye i-antioxidant enamandla.

Kwizifundo, i-EGCG ibonakalisiwe ukuphucula ukusebenza komzimba. Inkqubo yokuvundisa iti emnyama iyahamba itshabalalisa i-EGCG eninzi. Iti eluhlaza, kwelinye icala, iyabiliswa kwaye ayibiliswanga, ke i-EGCG iyagcinwa.

Iti eluhlaza ikwangumthombo olungileyo weamino acid L-theanine. I-L-theanine inokunceda ekuveliseni izixhobo zokulwa neentsholongwane kwiiseli zakho ze-T.

12. IPapaya

Ipapaya sesinye isiqhamo esigcwele ivithamin C. Ungasifumana isixa esinconywayo semihla ngemihla sevithamini C kwisiqhamo esinye esiphakathi. Iipapayas zikwanayo ne-enzyme yokwetyisa ebizwa ngokuba yipapain enefuthe lokuchasana nokudumba.

Iipapayas zinexabiso elifanelekileyo le-potassium, i-magnesium kunye ne-folate, zonke ezi zinto ziluncedo kwimpilo yakho iyonke.

13. Kiwi

Njengepapayas, ii-kiwis ngokwendalo zigcwele itoni yezondlo, kubandakanya i-folate, i-potassium, ivithamin K, kunye nevithamini C.

I-Vitamin C inyusa iiseli ezimhlophe zegazi ukulwa usulelo, ngelixa ezinye izakhi ze-kiwi zigcina wonke umzimba wakho usebenza ngokufanelekileyo.

14. Iinkukhu

Xa ugula kwaye ufikelela kwisuphu yenkukhu, ingaphezulu kwempembelelo ye-placebo ekwenza uzive ungcono. Isobho sinokunceda ukuvuvukala okuphantsi, okunokuphucula iimpawu zokubanda.

Iinkukhu, ezifana nenkukhu kunye ne-turkey, ziphezulu ku-vitamin B-6. Phantse i-ounces ezi-3 ze-turkey elula okanye inyama yenkukhu iqulethe phantse enye yesithathu kwisixa sakho semihla ngemihla esicetyiswayo se-B-6.

I-Vitamin B-6 ngumdlali obalulekileyo kuninzi lweempendulo zamachiza ezenzeka emzimbeni. Kukwabalulekile ekwenziweni kweeseli ezibomvu ezintsha nezisempilweni.

Isitokhwe okanye umhluzi owenziwe ngamathambo enkukhu abilayo uqukethe i-gelatin, i-chondroitin, kunye nezinye izakhamzimba eziluncedo ekuphiliseni amathumbu kunye nasekuzikhuseleni.

15. Intlanzi yeshellfish

I-Shellfish ayisiyiyo le nto ithi qatha ezingqondweni zabaninzi abazama ukonyusa amajoni abo omzimba, kodwa ezinye iintlobo zeentlanzi ezigcwele iqokobhe zipakishwe nge-zinc.

I-Zinc ayifumani ngqwalaselo ininzi njengezinye iivithamini kunye neeminerali, kodwa imizimba yethu iyayidinga ukuze iiseli zethu zomzimba zikwazi ukusebenza njengoko bekucwangcisiwe.

Iindidi zeentlanzi eziphezulu kwi-zinc zibandakanya:

• iimbatyisi
• unonkala
• ilobster
• iimbaza

Gcina ukhumbula ukuba awufuni ukuba ngaphezulu kwexabiso eliphakanyisiweyo le-zinc ekutyeni kwakho:

• I-11 mg yamadoda amadala
• 8 mg uninzi lwabasetyhini abadala

Uninzi lwe-zinc lunokuthintela ukusebenza kwamajoni omzimba.

Ezinye iindlela zokuthintela usulelo

Ukwahluka sisitshixo kwisondlo esifanelekileyo. Ukutya nje okunye koku kutya akuyi kwanela ukunceda ukulwa umkhuhlane okanye olunye usulelo, nokuba utya rhoqo. Nika ingqalelo ekusebenzeni ngobungakanani kunye nokutya okucetyiswayo kwemihla ngemihla ukuze ungafumani ivithamini eninzi kakhulu kunye nokuncinci kwabanye.

Ukutya ngokulungileyo sisiqalo esihle, kwaye kukho ezinye izinto onokuzenza ukukhusela wena kunye nosapho lwakho kumkhuhlane, kubanda nakwezinye izifo.

Qala ngezi ziseko zokuthintela umkhuhlane emva koko ufunde ezi ngcebiso zisi-7 zokuqinisekisa umkhuhlane ekhayeni lakho. Mhlawumbi okona kubalulekileyo, fumana iyeza lokugonya umkhuhlane ukuze ukhusele wena kunye nabanye.