Izongezo zokutya ezi-6 zokuyeka ukuya exesheni

Umxholo

• 1. Vitamin E
• 2. Ikhalsiyam
• 3. UVitamin D
• 4. Iipolyphenols
• 5. Phytoestrogens
• 6.I-Omega 3

Ezinye iivithamini, iiminerali kunye namayeza esintu, njengecalcium, omega 3 kunye neevithamini D kunye no-E, zinokunceda ukuthintela izifo ezinobungozi obonyuka ngokuyeka ukuya exesheni, ezinje nge-osteoporosis kunye neswekile, umzekelo, kunye nokunciphisa iimpawu zeli nqanaba, njengokutshisa okutshisayo, ukoma kwilungu lobufazi kunye nokufumba kwamafutha esiswini.

Ezi zinto zinokufunyanwa ngokutya okanye ukongeza, ekufuneka kwenziwe kuphela emva kwengcebiso kagqirha okanye yesondlo. Iivithamini kunye neeminerals ezibonakala zibaluleke kakhulu ekunciphiseni iimpawu ze-menopausal zezi:

1. Vitamin E

I-Vitamin E, ngenxa ye-antioxidant kunye ne-anti-inflammatory properties, inceda ukunciphisa uxinzelelo emzimbeni, ukuzuza ubunzima kunye negalelo kuthintelo loxinzelelo. Ukongeza, iphucula impilo kunye nokubonakala kwesikhumba kwaye inceda ukuthintela ukuguga ngaphambi kwexesha.

Jonga ukuba kukuphi ukutya okunotyebileyo ku-vithamini E.

2. Ikhalsiyam

I-calcium inceda ukunciphisa umngcipheko we-osteoporosis, ngakumbi kwabasetyhini abangakhethanga okanye abangafumani unyango lwehomoni.

Izongezo zeCalcium kufuneka zithathwe kunye nokutya, kuba ubukho bezinye iivithamini kunye neeminerals zinceda ekwandiseni ukufunxeka kwazo. Yazi xa abafazi be-menopausal kufuneka bathathe i-calcium supplements.

3. UVitamin D

Vitamin D kunceda ukufunxa calcium, ukuqinisekisa ukuphuculwa kwethambo, ukuthintela kwamathambo kunye nokuthintela ukwenzeka kwamathambo. Jonga ixesha lokuthatha izongezo ze vithamin D kwaye sithini isixa esinconywayo.

Ukongeza kwi-vitamin D, i-magnesium yiminerali enegalelo ekufunxweni kwe-calcium.

4. Iipolyphenols

Iipolyphenols zizinto ezichasene ne-antioxidant kunye ne-anti-inflammatory, ezinceda ukuthintela ukukhula kwezifo zentliziyo kunye neswekile kunye nokuthintela ukuguga ngaphambi kwexesha, kungoko ukubaluleka kokufakwa kwabo kukutya kunye nokongezwa kweli nqanaba lobomi.

5. Phytoestrogens

I-Phytoestrogens ibonakalisiwe, kwizifundo ezininzi, ukunciphisa uninzi lweempawu zokuyeka ukuya exesheni, kuba ezi zinto ziyakwazi ukulinganisa iziphumo ze-estrogens emzimbeni womfazi.

Ezi phytoestrogens zinokufumaneka ekutyeni okunje ngeemveliso zesoya kunye nesoya, tofu, iflakisi, iimbewu zesesame kunye neembotyi, okanye kwizongezo eziqulathe isoflavones yesoya.

6.I-Omega 3

I-Omega 3, ukongeza kwigalelo kuthintelo lwezifo zentliziyo, ikwanceda ukunqanda umhlaza wamabele kunye noxinzelelo, umngcipheko owonyukayo ngexesha lokuyeka ukuya exesheni.

Ukutya okunezinto ezityebileyo kwezi vithamini, iiminerali kunye namayeza esintu sisicwangciso esiliqili sokugcina impilo xa uyeka ukuya exesheni. Ukongezwa kwezi zinto kunokunika uncedo olongezelelweyo, nangona kunjalo, kubalulekile ukubonisana nodokotela wezifo ngaphambi kokuba uthathe isigqibo, ukwenzela ukuba unike iivithamini ezifanelekileyo kunye neemaminerali kwimeko nganye, kunye neemali eziyimfuneko.

Jonga indlela onokuziva ungcono ngayo xa uyeka ukuya exesheni ngokwamaqhinga asekhaya nakwindalo kule vidiyo ilandelayo: