Izondlo ezi-6 ezibalulekileyo kunye nesizathu sokuba uMzimba wakho uzifune

Umxholo

• 1. Iiprotheni
• Imithombo esempilweni
• 2. IiCarbohydrate
• Imithombo esempilweni
• 3. Amafutha
• Imithombo esempilweni
• 4. Iivithamini
• Imithombo esempilweni
• 5. Izimbiwa
• 6. Amanzi
• Imithombo esempilweni
• Yise kude

Izondlo eziyimfuneko

Izakha mzimba eziyimfuneko yimixube engenako ukwenziwa ngumzimba okanye engenako ukuyenza ngobuninzi obaneleyo. Ngokuka, ezi zondlo kufuneka zivela ekutyeni, kwaye zibalulekile kuthintelo lwezifo, ukukhula, kunye nokuba sempilweni.

Ngelixa kukho izondlo ezininzi eziyimfuneko, zinokwahlulwa zibe ziindidi ezimbini: ii-macronutrients kunye nee-micronutrients.

IiMacronutrients zityiwa ngesixa esikhulu kwaye zibandakanya iibhloko zokuqala zokwakha ukutya kwakho-iiprotein, iikhabhohayidrethi, kunye namafutha-anika umzimba wakho amandla.

Iivithamini kunye neeminerals ziimicronutrients, kwaye iidosi ezincinci zihamba indlela ende. Kukho amaqela amathandathu aphambili ee-micronutrients ezibalulekileyo kunye nee-macronutrients.

1. Iiprotheni

Iiproteni zinomzuzu wazo, hayi nje kuluntu lokuzilolonga. Kodwa lonke uhanahaniso lunesizathu esivakalayo. Iiproteni zibalulekile kwimpilo entle.

Iiproteni zibonelela ngeebhloko zokwakha zomzimba, hayi izihlunu kuphela. Iseli nganye, ukusuka ethanjeni ukuya eluswini ukuya kwiinwele, ineeprotein

Ipesenti ezi-16 ezothusayo zomzimba womntu ophakathi zisuka kwiproteni. Iprotein isetyenziselwa ikakhulu ukukhula, impilo, kunye nokugcinwa komzimba.

Zonke iihomoni zakho, izilwa-buhlungu, kunye nezinye izinto ezibalulekileyo zenziwe ngeprotein. Iiprotheyini azisetyenziselwa ukuhambisa umzimba ngaphandle kokuba kukho imfuneko.

Iiproteni zenziwe ngee-amino acid ezahlukeneyo. Ngelixa umzimba unokwenza iiamino acid zodwa, zininzi iiamino acid ezinokubakho kuphela ekutyeni. Udinga iindidi zee-amino acid ukuze umzimba wakho usebenze ngokufanelekileyo.

Iindaba ezimnandi zezokuba akudingeki ukuba uzitye zonke iiamino acid ngaxeshanye. Umzimba wakho unokwenza iiproteni ezipheleleyo kukutya okutyayo imini yonke.

Imithombo esempilweni

Ngelixa inyama, intlanzi kunye namaqanda kuyimithombo elungileyo yee-amino acid, unokufumana iiproteni kwimithombo yezityalo ezinje ngeembotyi, isoya, amandongomane, kunye nokunye ukutya okuziinkozo. Ngokuchanekileyo i-protein oyifunayo mihla le ixhomekeke kwizinto ezahlukeneyo kubandakanya nokuba ukhuthele kangakanani, kunye nobudala bakho.

Ngaphandle kokukhula kokuthandwa kukutya okuneproteni ephezulu, khange kubekho zifundo zaneleyo zokufakazela ukuba basempilweni okanye banokuchaphazela ukwehla kobunzima, ngokwe-Mayo Clinic.

2. IiCarbohydrate

Ungavumeli ukuba i-carb ephantsi ikukhohlise. IiCarbohydrate ziyimfuneko kumzimba ophilileyo. IiCarbs zibasa umzimba wakho, ngakumbi inkqubo ye-nervous system kunye nengqondo, kunye nokukhusela kwizifo, ngokwe-Mayo Clinic.

IiCarbohydrate kufuneka zenze iipesenti ezingama-45 ukuya kuma-65 zeekhalori zakho zemihla ngemihla, ngokwe.

Imithombo esempilweni

Ngaphambi kokuba ufikelele kwisonka esimhlophe okanye ipasta, gcinani engqondweni ukuba uhlobo lwecarb oyityayo lubalulekile. Ezinye i-carbs ziphilile kunezinye. Khetha ukutya okuziinkozo okupheleleyo, iimbotyi, kunye nemifuno enezinto ezinefayibha neziqhamo endaweni yokutya okusulungekileyo kunye neemveliso ezineswekile eyongeziweyo.

3. Amafutha

Amafutha ahlala efumana i-rap embi, kodwa uphando lwakutsha nje lubonakalisile ukuba amafutha asempilweni yinxalenye ebalulekileyo yokutya okusempilweni.

Ngokutsho kweHarvard Medical School, amanqatha axhasa imisebenzi emininzi yomzimba wakho njengokufakwa kweevithamini kunye nezimbiwa, ukujija kwegazi, ukwakha iiseli, kunye nokuhamba kwemisipha.

Ewe, amanqatha aphezulu kwiikhalori, kodwa ezo calories zingumthombo wamandla obalulekileyo emzimbeni wakho.

Icebisa ukuba iipesenti ezingama-20 ukuya kwezingama-35 zeekhalori zakho zemihla ngemihla zivela kumanqatha, kodwa icebisa ukuba uzigcine phantsi kweepesenti ezingama-30 zeekhalori zakho.

Ukubandakanya amafutha asempilweni ekutyeni okutyayo kunokukunceda ulungelelanise iswekile yegazi, kunciphise umngcipheko wesifo sentliziyo kunye nohlobo lweswekile 2, kunye nokuphucula ukusebenza kwengqondo yakho. Banamandla okulwa nokudumba, kwaye banokuwunciphisa umngcipheko wesifo samathambo, umhlaza, kunye nesifo seAlzheimer.

Imithombo esempilweni

Amafutha adumileyo angadityaniswanga omega-3 kunye ne-omega-6 fatty acids. Amafutha angaqinisekiswanga abalulekile emzimbeni wakho njengoko ebonelela ngamanqatha abalulekileyo emzimbeni wakho ongenakuwenza. Ungafumana la mafutha asempilweni kumantongomane, kwimbewu, kwintlanzi, nakwioyile yemifuno (njengomnquma, iavokhado, kunye neflakisi). Ioyile yekhokhonathi ibonelela ngamafutha asekwe kwizityalo ngohlobo lwe-chain-triglycerides enika izibonelelo zempilo njengokusebenzisa ngokukhawuleza kwamalungu njengombane kunye nolawulo lokutya.

Kuphephe ukuhambisa amafutha kunye nokunciphisa ukutya kwakho izilwanyana ezisisiseko ezinjengebhotolo, itshizi, inyama ebomvu kunye ne-ayisi khrim.

4. Iivithamini

Iivithamini zibalulekile ukukhusela izifo kunye nokuhlala usempilweni. Umzimba ufuna ezi micronutrients ukuxhasa imisebenzi yawo. Zili-13 iivithamini ezibalulekileyo ekufuneka umzimba usebenze ngokufanelekileyo, kubandakanya iivithamini A, C, B₆, kunye no-D.

I-vitamin nganye idlala indima ebalulekileyo emzimbeni, kwaye ukungafumani ngokwaneleyo kunokubangela iingxaki zempilo kunye nezifo. Abantu abaninzi baseMelika abafumani zaneleyo iivithamini. Iivithamini zibalulekile kumbono osempilweni, ulusu kunye namathambo.

Iivithamini zingawunciphisa umngcipheko wemiphunga kunye nomhlaza webele, kwaye zinamandla okulwa ne-antioxidants. Iivithamini ezinjengevithamini C zonyusa amajoni omzimba kwaye zincede umzimba uphilise.

Imithombo esempilweni

Ukuba utya ukutya okwahlukeneyo, okulungeleleneyo okugcwele imifuno kunye neziqhamo, kwaye unendlela eqhelekileyo kunye esempilweni esebenzayo yokwetyisa, ngekhe ufune ukuthatha izongezo zeevithamini.

5. Izimbiwa

Njengeevithamini, iiminerali zinceda ukuxhasa umzimba. Zibalulekile kwimisebenzi emininzi yomzimba, kubandakanya ukwakha amathambo kunye namazinyo omeleleyo, ukulawula imetabolism, kunye nokuhlala kakuhle. Ezinye zezona zimbiwa zixhaphakileyo yicalcium, i-iron kunye ne-zinc.

Ukongeza ekomelezeni amathambo, ikhalsiyam iyanceda ukuhambisa imithambo-luvo, ukugcina uxinzelelo lwegazi olusempilweni, kunye nokuncipha kwemisipha kunye nokuphumla. Intsimbi ixhasa iiseli zakho ezibomvu zegazi kunye nokudalwa kwehomoni, ngelixa i-zinc inyusa amajoni akho omzimba kunye nokuphilisa amanxeba.

6. Amanzi

Ungahamba iiveki ngaphandle kokutya, kodwa awukwazi ukuhlala ngaphezulu kweentsuku ezimbalwa ngaphandle kwamanzi. Amanzi abaluleke kakhulu kwinkqubo nganye emzimbeni wakho. Ikwayinto ephambili owenziwe ngayo. Malunga neepesenti ezingama-62 zobunzima bomzimba wakho ngamanzi.

Amanzi aphucula ukusebenza kwengqondo kunye nomoya. Isebenza njengesixhobo sokumothusa kunye nesithambisi emzimbeni. Ikwanceda ukukhupha i-toxins, ukuthwala izakhamzimba kwiiseli, ukucoca umzimba, kunye nokuthintela ukuqhina.

Nokuba ukuphelelwa ngamanzi emzimbeni kunokukwenza uzive udiniwe kwaye kuyonakalisa.

Imithombo esempilweni

Akunyanzelekanga ukuba ugobe amanzi ukuze uhlale unamanzi. Iziqhamo kunye nemifuno nazo zinokuba ngumthombo omkhulu. Munch kwisipinatshi esithile okanye ivatala ukuze uhlale unamanzi.

Eyona ndlela yokwazi ukuba ucocekile ngokufanelekileyo ngumbala kunye nomthamo womchamo wakho. Ukuba umchamo wakho awuqhelekanga kwaye ubutyheli ngombala okanye uphantse wacaca, ufuna amanzi amaninzi.

Yise kude

Ukutya ukutya okwahlukeneyo kugcwele iziqhamo, imifuno, iiproteni ezisempilweni kunye namafutha, kunye neenkozo ezipheleleyo yeyona ndlela yokufumana ezaneleyo zezi zondlo zintandathu zibalulekileyo kunye necandelo elibalulekileyo lezityalo ezinamachiza-amachiza aluncedo kwizityalo ezimibalabala ezithintela izifo. Ezi micronutrients kunye nee-macronutrients zibalulekile emzimbeni wakho ukuze usebenze ngokwesiqhelo kwaye uhlale usempilweni.