Ungazifumana njani ezona zondlo zijongayo ekutyeni kwakho

Umxholo

• Thatha iFat ngeFat-Soluble Vitamin
• Ukutya okuBini okuya kuba ngcono kunye
• Cinga ngendlela yakho yokupheka
• Yigcine ilula
• Uphengululo lwe

Uyazi ukufikelela esipinatshi ngaphezulu kweswekile, kodwa ngaba uyazi ngendlela umpheki ukuba isipinatshi sichaphazela ukuba zingaphi izakha mzimba ezifunxwa ngumzimba wakho? Wamkelekile kwilizwe elinzima kakhulu lokufumaneka kwezinto eziphilayo, eyona nto intle kakhulu yindlela yokuthetha malunga nenani lezakhamzimba umzimba ozithathayo xa ulungiselela ukutya ukutya okuthile, utshilo uTracy Lesht, RD Nantsi into ekufuneka uyenzile ukuqinisekisa ufumana elona nani liphezulu leebhenefithi zokukhuthaza impilo ngokulunywa kanye.

Thatha iFat ngeFat-Soluble Vitamin

Iivithamini ezinyibilikayo kumafutha, njengeevithamini A, D, E, kunye no-K, zenza kanye loo nto zivakala ngathi: Zinyibilika kumafutha. Ngoko ukuzitya ngesithako esinamafutha endalo kunokunceda umzimba ukufunxa iivithamin ngokulula ngakumbi, utsho uAdrienne Youdim, M.D., ingcali yezondlo kugqirha oseKhalifoniya. Ukuba ubeka isaladi yakho yespinatshi ngeoyile ye-olive, okanye ukongeza izilayi ezimbalwa zeavokhado kwi-omelet yakho, amanqaku ebhonasi akho: sele ubethelele.

Oko kuthethiweyo, kufuneka ujonge ukuba zingakanani na ezi vitamin ozithathayo. Ngokungafaniyo neevithamini ezinyibilikayo emanzini (B12, C, biotin, kunye ne-folic acid, umzekelo) ezikhutshelwa ngaphandle ngomchamo nanini na xa kukho ininzi kakhulu kumchamo wakho. inkqubo, ukuba uginya kakhulu ivithamin enyibilikayo ngamafutha ke umzimba wakho uya kugcina loo mali eyongezelelweyo njengamafutha kwizicubu zesibindi sakho. Ukuba oko kwenzeka kaninzi, kunokukhokelela kwimeko engapheliyo, enetyhefu, kwaye enokuthi ibe yingozi ebomini eyaziwa ngokuba yi-hypervitaminosis. Kuyinto enqabileyo ukuba yenzeke loo nto, kwaye xa isenzeka ihlala ithatha ukutya okuninzi okunevithamini (endaweni yokufaka iivithamini ngokutya), kodwa unako yenzeke.

Ukufumanisa ukuba leyo ndawo imnandi phakathi ngokwaneleyo kodwa hayi kakhulu, uLesht uthi eyona nto ingcono kukujolisa kwisibonelelo esinconywayo semihla ngemihla (i-RDA) -isetelwe kwinqanaba ukuze umzimba wakho uvune elona xabiso liphezulu lezibonelelo-ngaphandle kokudlula kwinqanaba lokutya okuphezulu ( Ul). Kwaye nantoni na oyenzayo, sukutsiba iivithamini ezinyibilikayo ezityebileyo ngenxa yokunyibilika kwamanzi kuphela. Zonke iivithamini zidlala indima ebalulekileyo ekugcineni impilo yakho iphela, utsho u-Youdim, ke ngekhe ungatshintshana.

Ukutya okuBini okuya kuba ngcono kunye

Kuyinyani: Ezinye izinto zokutya zibhetele kunezinye (uh, hello, PB & J), kwaye loo nto iyinyani xa isiza kwinani lezakhamzimba ezifunxwa ngumzimba. Thatha imifuno kunye namafutha, umzekelo. Uphononongo olupapashwe kwi Ijenali yaseMelika yoNyango lweKlinikhi bafumanise ukuba abantu bathatha ii-carotenoids ezingaphezulu ezifumaneka kwisaladi ezaliswe sisipinatshi, iletisi, iitumato, kunye neekherothi xa kugqunyelelwe ngamanqatha apheleleyo kunalawo aphantsi okanye angenamafutha. Ufuna ukuba umzimba wakho uqokelele kwi-carotenoids efana ne-beta-carotene, i-lycopene, i-lutein, kunye ne-zeaxanthin kuba zinceda ukukhusela umzimba kwizifo. Kwaye ezinye ze-carotenoids-ezinjenge-lycopene-zifumana isibonelelo esiphindwe kabini ngokudityaniswa namanqatha kuba atyebile. Ubungqina: Isifundo esivela kwiYunivesithi yaseOhio State safumanisa ukuba abantu bathathe amaxesha angama-4.4 ngaphezulu kwe-lycopene xa i-salsa esekwe kwitumato ikwabandakanya ii-avocado.

Enye inkwenkwezi yeenkwenkwezi, ngakumbi ukuba ungutya imifuno: Ukudibanisa imithombo yesinyithi engeyiyo yezilwanyana, enje nge tofu, kunye nevithamini C. Intsimbi yezilwanyana yaziwa njenge heme yentsimbi, kwaye ifumaneka ngokulula ukuba umzimba wakho uyifunxe isinyithi esinge-heme. Kodwa ivithamin C inokunyusa ukufunxwa kwentsimbi engeyiyo i-heme, utshilo uLesht. Zama ke isaladi yespinatshi esenziwe nge-tofu ene-broccoli, ipepile ebomvu, izilayi zeorenji, okanye istrawberry, ucebisa.

Cinga ngendlela yakho yokupheka

Ukupheka nako kunokuchaphazela ubungakanani bezakhamzimba ezifunxwa ngumzimba wakho. Ngokubanzi, ukupheka kwandisa ukufumaneka kokutya, utshilo u-Youdim, kodwa ayingomthetho onzima kwaye okhawulezayo. Iivithamini ezinamanzi anyibilikayo, umzekelo, zichaphazeleka ikakhulu bubushushu namanzi, ngokophando olupapashwe kwi Ijenali yaseYurophu yeZondlo zoNyango. "Baphulukana nezakha mzimba ngakumbi ngexesha lokupheka njengokubila kuba izakhamzimba zivuzela emanzini," utshilo uLesht.

Endaweni yokugalela amanzi esinkini, zama ukuphinda uwasebenzise kwisuphu, isityu, okanye iisosi, ucebisa watsho. Okanye imifuno yakho iqhume endaweni yokuyibilisa. Ukuba kufuneka usebenzise ubushushu kunye namanzi, uLesht uthi kungcono "ujonge ukunciphisa ixesha lokupheka kunye nokusebenzisa amanzi amancinci ngobushushu obuphantsi ukufumana inani lezondlo." Kwaye kwimifuno ethanda ukufuna ixesha elide lokupheka, kukho i-hack ekhawulezayo: Sika zibe ngamaqhekeza amancinci ngaphambi kokuba uphoswe emanzini. Iziqwenga ezincinci = ukupheka ngokukhawuleza.

Owu, kwaye ungoyiki ukusebenzisa laa microwave-ayikhuphi izondlo zokutya. Enyanisweni, uphando olupapashwe kwi Ijenali yeSayensi yoKutya ifumene ukubila kunye ne-steamcocoli ebilayo isika amanqanaba ayo e-vitamin C ngama-34 nama-22 eepesenti ngokwahlukeneyo, ngelixa i-microwaved broccoli ixhomeke kwiipesenti ezingama-90 zesixa sokuqala.

Kwelinye icala, okunye ukutya kuyanceda kubushushu obuncinci kuba bunokunceda ukudiliza iindonga zeeseli, nto leyo yenza ukuba kubelula kumzimba ukufunxa izakhamzimba. Ngokuqinisekileyo, iitumato ezityebileyo nge-lycopene ziluncedo kwi-avocado salsa, kodwa zinesondlo ngakumbi xa ziphekiwe: Uphononongo olupapashwe kwi-avocado salsa. Ijenali yaseBritani yeZondlo bafumanise ukuba abathathi-nxaxheba bathathe ngaphezulu kweepesenti ezingama-55 ngaphezulu kwe-lycopene xa i-tomato sauce iphekwe ngaphezulu kwemizuzu engama-40.

Yigcine ilula

Ukuba uziva wonganyelwe yi-ins kunye nokuphuma kwe-bioavailability, u-Lesht uthi kungcono ukugxila ekutyeni ukutya okunokulinganisela okubandakanya yonke imibala yomnyama. Akufunekanga uxhonywe kakhulu kwi-bioavailability kunye nokupheka kokutya kuba, ekupheleni kosuku, ukutya kwakho kufuneka kube nencasa kuwe, utshilo. "Kubaluleke kakhulu ukutya iziqhamo kunye nemifuno ephekiweyo kwaye ulungiselele indlela oyonwabela ngayo kunokuba kukukhathazeka kakhulu malunga nokufumaneka kwazo kunye nelahleko yezondlo ngenxa yokupheka. Kwisikimu esikhulu sezinto, ukutya imifuno kunye nokufunxa kuphela iipesenti ezingama-50 izondlo zayo zisengcono kunokungayityi imifuno kwaphela. "

Uphengululo lwe