Kuqinisa amathambo, ukudla inzuzo okunothile ngekhalsiyamu

Mayelana impilo yabo emathanjeni abo, thina, ngeshwa, uyakhumbula kuphela kwelanga eminyakeni yethu, lapho travel kuba nzima ngokwengeziwe, bayanda ngokuvamile izingalo obukhulu futhi imilenze, amathambo ezidabukile nemithi musa asize. Ngezikhathi ezinjalo, siyobe senza ukukhathazeka sezinzwa uzama ukuthola emashalofini ukudla okunothile ngekhalsiyamu. Ukuze ugweme izinkinga ubudala (kuphakama nezinkinga eziningi ezifanayo lapho usukhulile) amathambo, kubalulekile ukulandela imithetho kubaluleke kakhulu. Le mithetho, siyaphinda abazali kusukela ebuntwaneni, kodwa siziqonde ngokuphelele, nokuqaphela, ngeshwa, akafinyeleli ngokushesha.

Ezemidlalo nokudla ngendlela efanele

Noma yimuphi umsebenzi ngokomzimba iyingxenye ye indlela yokuphila enempilo. Ingabe bewazi ukuthi abantu abakhuluphele mancane othambekele kwamathambo kunamadoda Imizimba mafutha? Iqiniso lokuthi akhawunti egcwele nsuku ukugqoka yakho isisindo amafutha, ngaleyo ndlela kwaqiniswa amathambo abo. Isiphetho wukuthi lo mdlalo, noma ngabe kwenziwe dancing, ibhola, Ukushushuluza, ukubhukuda noma ukuqina, kudingeka ukuqeqesha futhi aqinise amathambo ethu. Khetha umdlalo kwalo yedwa futhi okungenani 1 - 2 ngesonto ukubhekana naso. Amakilasi ngeke kuphela ukuqinisa umzimba wakho, kodwa futhi benzela ukunika ithuluzi esisemqoka ekulweni ubuhlungu emathanjeni.

Ukukhuluma okunomsoco, kubalulekile ukuthi ekudleni kwakho kuhlanganisa ukudla calcium eningi futhi kavithamini D. Kungani vitamin D? Ivame ukubizwa nithela ilungu calcium noma calciferol. Lokho-vitamin D ikhuthaza izinga calcium ukumuncwa emzimbeni. Kungenzeka uthole ihlobo, basking elangeni, kodwa ebusika kuyodingeka baphendukele ukuthenga izithasiselo ehlukahlukene.

Ukudla okune-calcium kufanele kufakwe ekudleni kwethu kwansuku zonke. Kodwa akufanele aphathwe inkomo kuphela, soy noma ubisi irayisi. Kukhona nolunye uhlobo lokudla abaningi abacebile calcium nezinye izakhi.

Ngokwesibonelo, broccoli. Broccoli akuyona ehola okuqukethwe umkhiqizo we-calcium, kodwa inovithamini K okuyilona elidingekayo ukuze umuntu emzimbeni wethu. Nguye elungisa calcium amathambo. 80 amagremu broccoli iqukethe mayelana 150% edingekayo umthamo vitamin K. Uma broccoli zisebenzisa lihambisana namanye ukudla okunothe nge-calcium, umphumela omuhle ke bungatholakala. Broccoli ngokuvamile steamed, okwenezela isidlo esikhulu, noma ukwenza isaladi kuyo. Broccoli ukunambitheka emnandi kanti iphunga, ngakho-ke kungenzeka ukuthi esikhundleni okunama-kilojoule amaningi nemifino.

Ukukhetha ukudla abacebile calcium ne-magnesium, kubalulekile ukuba makudle Sesame. Ideal isilinganiso ambalwa of ngesinye sezinqumo kwenye kunomthelela zokuvimbela kwamathambo, isifo senhliziyo kanye abaningi, futhi kwezinye izimo, umdlavuza. Mayelana 30% umthamo zonke izinsuku we-calcium ne-magnesium equkethwe wezipuni 4 kuphela Sesame. Nge engavamile ukunambitheka Nutty, Sesame yiyona kwalokho enhle kunoma isidlo, ikakhulukazi ukuze salads noma imifino, steamed.

Omunye umkhiqizo ngokoqobo kuholela uhlu lwethu - "ukudla-calcium eningi" - bhontshisi. Ubhontshisi plain white, okuyinto sivamile ngakho zisebenzisa ekuphekeni borsch, amasaladi, - ukutholakala sangempela ekudleni nsuku. Omunye ingilazi emabhontjisi licishe 200 calcium mg. Ngaphezu kwalokho, ubhontshisi amumethe-fiber, amaprotheni, i-magnesium, i-potassium, lensimbi nelethusi. Ukudla ukudla ubhontshisi okungenani izikhathi 1-2 ngesonto, kunganciphisa amathuba okuba nomdlavuza ngokuphawulekayo wamathumbu ngo-30%. Nososo, spaghetti, salads, amasobho, ngeke nje izitsha ezihlwabusayo okuzenzela, kodwa ukudla okunothe nge-calcium, sibonga nokuqukethwe kwalo okusezingeni eliphezulu e imidumba.

Ngenxa yalokho, wedlula phambi emashalofini ezitolo bese ukhetha ukudla okunothe nge-calcium, khumbula ukuthi noma yimuphi umkhiqizo kufanele kube kwemvelo, ngoba kuphela ke uyozuza emzimbeni wakho.