Yintoni ukongezwa kwe-
Umxholo
Ukongezwa kunceda ukubonelela umzimba ngezixhobo zezityalo, iibacteria eziluncedo, imicu, ukulandelela izinto, iiminerali kunye / okanye iivithamini ukulinganisa umzimba, ngenxa yendlela yokuphila yale mihla apho kukho uxinzelelo kunye nongcoliseko olunzima kunzima ukuqinisekisa okanye ilahlekile ngenxa yengxaki yempilo.
Izongezo zokutya zigxilwe kwizinto ezinesondlo ezijolise ekuncediseni ukutya okuqhelekileyo, kodwa kufuneka ulumke kwaye uqaphele xa ukhetha ukutya okufanelekileyo. Uncedo olungcono, kuba nangona ngamanye amaxesha izongezo zingenakho ukungqinelani, zisenokungaboniswa kwiimeko ezithile kwaye, nangona ziyindalo, kukho idosi kunye namaxesha acetyiswayo ukuba angenise.
THE ukongezwa kokutya inokusetyenziselwa iinjongo ezininzi, eminye imizekelo inokuba:
- Ukongezwa kwehypertrophy - sisongezelelo apho iiproteni, ii-amino acid ezithile, ukulandelela izinto kunye neeminerals zisetyenziselwa ukunceda ukwandisa ubunzima bemisipha kwaye zenziwa ukunceda abakhi bomzimba ngakumbi.
- Ukuxhaswa kwabasetyhini - sisongezelelo esithile seengxaki ezinokuthi zivele kwabasetyhini, ezinje ngokuxakeka kwangaphambi kokuya exesheni okanye amanqanaba athile obomi bomfazi, njengokukhulelwa, ukuncancisa okanye ukuya exesheni. Izakhamzimba kunye nezinto ezisetyenzisiweyo zinokuba ziiminerali, iivithamini okanye umkhondo wezinto.
- Uncedo lwezeMidlalo - olu ncediso luchaze ngokuthe ngqo kwaye luyahluka ngokwemidlalo eyenziwayo, efuna ukubekwa esweni komntu ngamnye. Iivithamini, iiminerali okanye ezinye izinto ezibalulekileyo zinokusetyenziselwa ukuqinisekisa isondlo somzimba.
Iingcebiso zobungcali kunye nokulandelwa kuhlala kwamkelekile xa ukhetha izongezo zokutya ukufezekisa iziphumo ezinqwenelekayo, ngaphandle koko uphele ngokuchitha ixesha, ulindelo kunye nemali ngaphandle kokufumana iziphumo.
Yintoni i-iron supplementation?
Ukuxhaswa kwentsimbi kusetyenziswa ukulwa ne-anemia ngenxa yokungabikho kwentsimbi kwaye kunokusetyenziswa:
- Ukongezwa kwentsimbi ebuntwaneni -Ngokuba i-anemia ixhaphakile ebantwaneni kuba nangona i-iron ikho ekutyeni okuninzi, ukutya okuninzi kukutya kune-bioavailability iron, efana ne-cereal kunye ne-legumes.
- Ukongezwa kwentsimbi kubafazi abancancisayo -Ngokuba ukuba umntwana uswele isinyithi, unokuba nobunzima kuphuhliso lokuqonda, indlela yokulala kunye nenkumbulo ekhokelela, ekuhambeni kwexesha, ekusebenzeni kwesikolo esisezantsi kunye nobunzima bokufunda.
- Ukuxhaswa kwe-Iron kwabasetyhini abakhulelweyo -kungafuneka kuba ukuswela i-iron kweli nqanaba lobomi kunokunyusa amathuba okusweleka kukamama nosana, kunye nomngcipheko wezifo ezosulelayo, ukukhulelwa ngaphambi kwexesha, ubunzima bokuzalwa obuphantsi, ukongeza ekuchaseni ukukhula kwe-nervous central inkqubo.
Ukongezwa kwentsimbi kunokuhamba kunye ne-vitamin C yokuncedisa ngenxa yokuba le vithamini yandisa ukunyusa komzimba kwintsimbi.
Yintoni i-vitamin A yokuncedisa?
Ukongezwa kweVitamin A kusebenza ekuphuculeni inkqubo ebonakalayo, ukunceda ekukhuleni nasekuqiniseni amajoni omzimba, ukunciphisa ubungqongqo bosulelo, kunye nokunceda ekubuyiseleni ngokukhawuleza kurhudo.
O Inkqubo yokongeza ivithamini A yinkqubo yoMphathiswa Wezempilo ejolise ekunciphiseni nasekupheliseni ukunqongophala kwesondlo sevithamini A kubantwana abaneminyaka emithandathu ukuya kumashumi amahlanu anesithoba iinyanga ubudala nabasetyhini emva kokubeleka abahlala kwimimandla esemngciphekweni eBrazil eseMantla mpuma, eVale do Jequitinhonha IMinas Gerais kunye neVale do Ribeira, eSão Paulo.
Amakhonkco aluncedo:
- Ukutya okunotyebileyo ngentsimbi
- Ukutya okunotye ivithamini A
- Ngaba iprotheyini egqithisileyo imbi?