Ungakuphepha njani ukungabikho kwezondlo kwizidlo zemifuno

Umxholo

• Ikhalsiyam
• Intsimbi
• Omega 3
• B12 ivithamini
• Vitamin D
• Yintoni ongayityiyo umntu ongatyi imifuno kuphela
• Iingxaki zokutya zemifuno eziqhelekileyo

Ukuthintela naluphi na uhlobo lokungondleki xa utya ukutya kwemifuno, kuya kufuneka ukonyuse iintlobo zokutya ezisetyenzisiweyo kwaye usebenzise iindlela ezinje ngokutya imifuno etyebe ngentsimbi kunye nokutya okuyimithombo yevithamini C, enjengeorenji, njengoko le vithamini inyusa ukufunxeka yentsimbi emzimbeni.

Ngokubanzi, abatya inyama kufuneka bazi ngokutya ikhalsiyam, isinyithi, omega-3, ivithamin B12 kunye novithamini D, njengoko zizondlo ezikhoyo ikakhulu kukutya kwemvelaphi yezilwanyana. Ukongeza, ukutya kunokuxhaswa ngokutya igwele lesondlo, elityebileyo kwiiproteni, iintsinga, iivithamini B kunye neeminerali.

Nazi izondlo eziphambili ekufuneka uzilumkele kwindlela otya ngayo kwaye uzifumana phi kukutya okuvela kwimvelaphi yezityalo:

Ikhalsiyam

I-calcium inokufumaneka kubisi lwenkomo kunye nakwiziphumo zalo, kunye nakubisi lwemifuno, olunje ngesoya kunye neeamangile, ezityetyiswe ngecalcium, kwaye kubalulekile ukukhangela olu lwazi kwileyibhile.

Ukongeza, esi sondlo sikhona kwimifuno eluhlaza enje nge-kale, i-broccoli kunye ne-okra, iziqhamo ezomisiweyo, amandongomane, ii-walnuts, iiamangile, iihazelnuts, iimbotyi, iichickpeas, iimbotyi zesoya, itofu, ii-ertyisi kunye neelentile.

Intsimbi

Ukuhlangabezana neemfuno zentsimbi, ukutya kwemifuno kufuneka kutyebe kwimifuno eluhlaza emnyama, efana ne-kale, iziqhamo ezomisiweyo, iimbewu ezinjengethanga kunye neesame, iilentile, iinkukhu, iisoyi kunye ne-tofu.

Ukongeza, kubalulekile ukutya ukutya okunevithamini C, enje ngeorenji, ipayinapile kunye neacerola, kwisidlo esinye esinokutya okuneentsimbi, njengoko oku kwandisa ukufunxeka kwentsimbi emathunjini. Bona ezinye iingcebiso malunga nento ekufuneka ityiwe sisityalo semifuno ukukhusela i-anemia.

Omega 3

Ekutyeni okuvela kwimvelaphi yezityalo, owona mthombo uphambili we-omega-3 yioyile yeflakisi, kwaye kuya kufuneka usebenzise itispuni e-1 yale oyile ngosuku kubantwana nakubantu abadala, iitisipuni ezi-2 zabasetyhini abakhulelweyo nabancancisayo.

Ukongeza, esi sondlo sinokufumaneka kwimbewu ye-chia kunye neziqhamo zeoyile, ezinje ngamandongomane kunye ne-chestnuts.

B12 ivithamini

Le vithamini ifumaneka ikakhulu kukutya kwezilwanyana, ezinje ngeentlanzi, isibindi kunye nentliziyo, kwaye kubalulekile ukuba abatya inyama bathathe izongezo ze vithamin B12 ukuhlangabezana neemfuno zabo.

Vitamin D

Eyona mithombo iphambili yale vithamini kukutya ziintlanzi kunye namaqanda, kodwa uninzi lwevithamini D efunekayo emzimbeni iveliswa kukukhanya kwelanga eluswini.

Ke, ukuze ube nemveliso elungileyo, kufuneka ubekwe elangeni imizuzu eli-15 ukuya kwiyure e-1 ngosuku, ngaphandle kokusebenzisa i-sunscreen. Jonga indlela yokugcakamela ilanga ngokuvelisa iVitamin D.

Yintoni ongayityiyo umntu ongatyi imifuno kuphela

Iingxaki zokutya zemifuno eziqhelekileyo

Ukongeza ekubeni ulumke kwezinye izakhamzimba, kubalulekile ukuba uqaphele ukusetyenziswa kakhulu kweecarbohydrate kukutya kwemifuno, kuba ityebile ngomgubo, iitapile, ipasta, iinkozo ezifana nerayisi kunye nequinoa, iimbewu kunye nembotyi iimbotyi kunye neembotyi zesoya.

Ukutya kakhulu ii-carbohydrate kunye neelekese ekudleni nasekutyeni okusetyenzisiweyo kunokukhokelela ekuzuzeni ubunzima kunye neengxaki ezinje ngeswekile kunye nesibindi samafutha.

Ukongeza, kubalulekile ukuqaqambisa isidingo sokutya ubuncinci i-2 yeelitha zamanzi ngosuku, njengoko ukutya kwezityalo kutyebile kwi-fiber, enokubangela ukuqhina kunye neentlungu zesisu xa ukusetyenziswa kwamanzi kungonelanga.

Ukufunda ngakumbi ngale ndlela yokuphila, jonga kwakhona:

• Ukutya okuphezulu kweprotein kwabatyayo
• Izinto eziluncedo nezingeloncedo zokuba ngumlimi wemifuno kuphela