9 ukusilela okuqhelekileyo kwezondlo eMelika

Impilo-ntle

Nangona uninzi lwethu luzazi izibonelelo zokutya ukutya okunesondlo, phantse 10% yabantu baseMelika banesiphene sezondlo. Ukusilela ukufumana izakhamzimba eziphambili kunokukhokelela kwiingxaki ezahlukeneyo zempilo, kubandakanya ukudinwa, ukungaboni ebusuku, i-osteoporosis, uxinzelelo lwegazi oluphezulu, kunye namabala.

Ukuba ufumana ezi mpawu zingasentla kwaye ukhuphe ezinye iimeko zempilo, unokubandezeleka kukusilela kwesondlo. Ukuthintela kunye nokufumanisa ezona zixhaphakileyo- kubandakanya i-calcium, ii-acid ezifanelekileyo, i-folic acid, i-iron, i-magnesium, kunye neevithamini A, B12, C, no-D-zinokufezekiswa ngokujonga kunye nokulungisa indlela otya ngayo, ngokujonga izongezo zokutya, kunye incoko nomboneleli wakho wezempilo ukuba ukrokrela ukuba uneevithamini okanye izimbiwa.

Yintoni ukunqongophala kwezondlo, kwaye ndazi njani ukuba ndinayo?

Ukunqongophala kwezakha-mzimba kwenzeka xa umzimba ungafumani mali iyimfuneko yezakha-mzimba (isondlo sisisixhobo esibalulekileyo ekukhuleni, kuphuhliso, okanye kulondolozo lobomi), utshilo uMichael Jay Nusbaum, MD, unyango kunye notyando umlawuli kwi Amaziko ezonyango aseNusbaum eNew Jersey.

Abantu abaninzi banokusilela kweevithamini kodwa abakuqondi oko. Abo bagcina ukutya okungafanelekanga, batye ukutya okusemgangathweni, okanye basilele ukuthatha izongezo basemngciphekweni omkhulu. Kwiimeko ezininzi, iimpawu zikhokelela kwisigulana ekuvavanyeni, esivelisa ukusilela.

Nje ukuba kufumaneke ukunqongophala kwesondlo, kunyangwa ngokubonelela ngezakha mzimba ezifunekayo kukutya nokuba kukutya, izongezo, okanye zombini. Kwezinye iimeko zokunqongophala okunamandla, ukunyanzeliswa kwe-IV kungafuneka ukuzalisa into engekhoyo, ngokukaGqirha Nusbaum.

9 ukusilela okuqhelekileyo kwezondlo

E-US, calcium, fatty acids, folic acid, isinyithi, nemagniziyam, kunye neevithamini A, B12, C, no-D zezinye zezinto ezisilela kakhulu kwizondlo.

1. Ikhalsiyam

YeCalcium Olona dumo luphambili luvela ekubeni yindawo ebalulekileyo yokwakha amathambo omeleleyo. Kodwa izimbiwa ezibalulekileyo zibalulekile ekusebenzeni kwemithambo-luvo kunye nakwimpilo yentliziyo. Ngenxa yokuba i-calcium igcinwe emathanjeni kwaye irhoxiswe xa singayityi ngokwaneleyo, ukuswela ikhalsiyam kushiya amathambo ebuthathaka kwaye kusenokwenzeka ukuba aqhekeke.

Phantse iipesenti ezingama-70 Abantu baseMelika bayasilela ukuhlangabezana nokutya okucetyiswayo imihla ngemihla ngecalcium, ngenxa yokutya okungonelanga kokutya okune-calcium okanye ukungafunisi kakuhle. Ukongeza, iziselo ezine-caffeine, utywala, isoda, imifuno enamagqabi amnyama, iimbotyi kunye neenkozo ezipheleleyo zinokunciphisa ukufunxeka komzimba kwecalcium.Iimpawu zokunqongophala kwe-calcium zibandakanya amazinyo axhonyiweyo, iinzipho ezibuthathaka, okanye ukuba ndindisholo / ukurhawuzelela iminwe okanye isijwili.

2. Ii-acid eziyimfuneko

Ukusilela kwe-asidi enamafutha kubalulekile xa Omega 3 Ukusetyenziswa kuphantsi kakhulu, kodwa iimpawu zinokubonakala ukuba i-omega-6 fatty acid intake yokutya okucutshungulweyo iphezulu kakhulu, utshilo uPaul Kriegler, RD, umphathi weenkqubo zeemveliso zesondlo Ubomi bonke . Iimpawu zibandakanya ulusu olunamaxolo, iinzipho eziethe-ethe okanye ezaphukileyo, kunye namaqhakuva.

3. Folic acid

Ifolic acid , Enye yeevithamini ezininzi ze-B, idlala indima ekugcineni iiseli ezibomvu ezisempilweni kwaye ibaluleke kakhulu ngexesha lokukhulelwa, njengoko abasetyhini abaneevenkile ezisezantsi ze-folic acid benethuba elikhulu lokuba nomntwana onesiphene se-neural tube (njenge-spina bifida) . Ngaphandle kokukhulelwa, i-folic acid inceda ukuthintela i-anemia kunye nesifo sentliziyo.

Abo bangazityi iziqhamo kunye nemifuno eyoneleyo (okanye abo bagqithileyo kwimifuno yabo) ngabona basemngciphekweni omkhulu wokufumana ukusilela kwabantu. Abantu abasela izixa ezikhulu zotywala okanye abathatha amayeza athile (anje Yenyani , imethotrexate , isulfasalazine , yesithathu , trimethoprim-sulfamethoxazole , kunye neebarbiturates) zinomngcipheko okhulayo wokuphuhlisa i-folic acid. Iimpawu zinokufana nezo zibangelwa kukunqongophala kwentsimbi, kubandakanya ukudinwa, ukudinwa, ukulahleka kweenwele kunye nokuphefumla okufutshane.

Ezinxulumene: Iindidi ezi-3 zamayeza ezinokuthi zibe nokusebenzisana nevithamini

4. Intsimbi

Intsimbi Ukusilela kunokubakho ngeendlela ezininzi: ukutya okungonelanga kokutya okune-iron, ukungafuneki kakuhle kwe-iron, okanye ukulahleka kwe-iron ngenxa yokuphulukana negazi okanye ngexesha lokukhula ebomini njengokufikisa, ukukhulelwa, okanye ukuncancisa, utshilo uKriegler. Abanye abantu abanomngcipheko okhulayo wokuphuhliswa kwentsimbi kubandakanya abo baneemeko ezithile zesisu okanye zamathumbu ezibangela ukopha okanye zinciphise ukufunxeka kwentsimbi ekutyeni.

Ukunqongophala kwe-iron anemia kunokubangela ukudinwa ngokubanzi, intloko ebuhlungu, isiyezi, ukuphefumla kancinci, ubuthathaka bemisipha, umbala wolusu olumhlophe kunye nentlungu esifubeni. Kwabasetyhini abakhulelweyo, amanqanaba e-iron kufuneka ahlolwe rhoqo, kuba oomama abakhulelweyo basemngciphekweni okhulayo wale meko.

5. Magnesium

Magnesium sisimbiwa esifanelekileyo esichaphazela amakhulukhulu okuphendula komzimba emzimbeni, kubandakanya ukulawula ukusebenza kwemisipha kunye nemithambo-luvo. Abantu abaninzi baseMelika abayidli rhoqo imali eyaneleyo yemagniziyam kwaye uninzi lwezincedisi ze-multivitamin zinexabiso elaneleyo lemagniziyam kuba sisimbiwa esinobunkunkqele esithatha isixa esikhulu sendawo kwifomula, ke ihlala icetyiswa njengokongezwa, ukuzimela wedwa, Uyaphawula uKriegler. Iimpawu zokunqongophala kwemagniziyam zibandakanya iincampu zemisipha, isingqi sentliziyo esingaqhelekanga, ukuba ndindisholo okungachazwanga okanye ukubetha, kunye noxinzelelo lwegazi.

6. Vitamin A

Vitamin A kubalulekile ukutshintshwa kweeseli zolusu kunye nokugcina umbono oqinisekileyo kunye nenkqubo yomzimba yokuzikhusela. Ngesi sizathu, abo banesiphene se-vitamin A basemngciphekweni owandayo wokufumana usulelo olubi. Njengokuba abantwana bethambekele kusulelo, kubalulekile ukuba abo bangaphantsi kweminyaka emi-5 bafumane ivithamini A eyoneleyo kwizidlo zabo okanye ngezixhasi. Kubantu abadala, enye yeempawu eziphambili zokulumkisa ngokusilela kwe-vitamin A kukungaboni ebusuku.

7. Vitamin B12

Enye yeentlobo ezisibhozo zeevithamini ze-B, ivithamini B12 Unceda ukwenza iiseli ezibomvu zegazi, ukuphucula umsebenzi we-neurological, kunye nokubonelela ngeebhloko zokwakha ze-DNA. Ezona zisemngciphekweni wokunqongophala kukavithamini B12 zii-vegans, abantu abaneengxaki zamathumbu ezinciphisa ukufakwa kwe-vitamin, abantu abadala, kunye nabo bathatha iyeza lokutshisa ixesha elide. Iimpawu zokunqongophala kukavithamini B12 ziyafana nezo zeanemia, kubandakanya ubuthathaka, ulusu olumhlophe, ukuphefumla kancinci kunye nokutshintsha kwemood.

8. UVitamin C

Vitamin C isebenza njenge-antioxidant ngaphakathi komzimba, inceda ukuthintela umonakalo obangelwe ziiradicals simahla. UVitamin C ukwanceda ekwakhiweni kwehomoni kunye nokwenziwa kweamino acid; kuyanceda ekufunxeni isinyithi. Eyona nto ixhaphakileyo yokunqongophala kukavithamini C sisifo esirhabaxa, isifo esibulalayo ukuba asinyangeki esibangela ukuvuvukala kunye nokuphuma kweentsini, ukukrala ngokulula, ubuthathaka, ukudinwa, irhashalala kunye nobunzima bokupholisa amanxeba. Ngelixa iscurvy siqhelekile namhlanje, ukutya ngokufanelekileyo i-vitamin C kusabalulekile kwimpilo efanelekileyo, njengoko ivithamin C ilawula ukuveliswa kwe-collagen.

9. Vitamin D

Vitamin D yahlukile ekubeni uninzi lwevithamini D lunokuveliswa kwimizimba yethu xa lubhencekile kwimilinganiselo eyaneleyo yemitha ye-UVB elangeni. Indima ephambili kaVitamin D kukulawula ukufakwa kwecalcium. Abo banesiphene se-vitamin D abakwazi ukuyifumana le calcium kwaye bomeleze amathambo. Nangona kunjalo, ivithamin D inezinye iindima ezininzi ezibalulekileyo kwimpilo iyonke, kubandakanya ukuxhasa impilo yethambo, impilo yentliziyo, testosterone, kunye nokusebenza komzimba.

Inkqubo ye- NIH utsho njaloI-35% yabantu abadala eUnited States abanalo uvithamini D.Zama ukufumana imizuzu eli-10-15 yemini yokuvezwa lilanga kobuso, izandla, kunye neengalo ngaphandle kwelanga elikhuselayo kunokwanela ukugcina amanqanaba e-vitamin D esempilweni, kuxhomekeke kwixesha lonyaka, ubude, kunye neempawu zombala wolusu. Khumbula, ukuba ulusu lwakho luqala ukujika lube pinki, ufumene ilanga kakhulu.

Ezinxulumene: Ingakanani ivithamin D ekufuneka ndiyithathile?

Ungakuthintela njani ukusilela kwezinongo

Eyona ndlela ilula yokuthintela ukunqongophala kwezondlo kukutya ukutya okunesondlo, okunezondlo ngokusekwe kwintabalala yemveliso (isixhenxe kunye nokudityaniswa ngemini) kunye neprotein eninzi, kunye nokutya ukutya kwakho yonke imihla ngemultivitamin esemgangathweni, ivithamin D, kunye neoyile yentlanzi ye-omega-3, utshilo uKriegler. Ukuba unenkxalabo malunga nokusilela kwezondlo, kukho amanyathelo ambalwa onokuwathatha:

Vavanywa

Umboneleli wakho wezononophelo lwempilo unokuyalela uvavanyo lwegazi ukuvavanya amanqanaba akho obalulekileyo esondlo ukuba ubonakalisa iimpawu zokusilela. Uvavanyo lwegazi lomntu ngamnye lunokwenziwa ukuvavanya ukusilela okuthile kwezondlo. Nangona kunjalo, a ipaneli yesondlo ebanzi yeyona ndlela isebenzayo yokulinganisa impilo yakho yonke ngokwamanqanaba eevithamini, izondlo, kunye nee-enzymes. Ukuzila ukutya ebusuku unokucetyiswa ukomeleza ukuchaneka kweziphumo.

Vavanya ukutya okutyayo

Ukufumana izondlo ekudleni kwakho ngelixa uphepha ukutya okucutshungulwayo, ukutya okukhawulezayo, kunye noshukela yeyona ndlela ilungileyo yokuphepha ukunqongophala kwezondlo. Imithombo yokutya ibandakanya:

• Ikhalsiyam: Iimveliso zobisi (ubisi, iyogathi, okanye itshizi), isardadi, ijusi ene-orenji enqatyisiweyo, kunye nemifuno eluhlaza eluhlaza
• Ifolic acid: Amaqanda, imifuno eluhlaza eluhlaza, iziqhamo, kunye neembotyi ezomisiweyo kunye nee-ertyisi
• Iiacidi ezibaluleke kakhulu: Iintlanzi zamanzi abandayo, iflakisi, kunye neoyile yomnquma
• Intsimbi: Ukuqiniswa kweemveliso zobisi, iintlanzi ezinamafutha, izikhupha zamaqanda, inyama ebomvu, inkukhu, intlanzi kunye neembotyi okanye iimbotyi
• Magnesium: Imbewu yethanga, imifuno eluhlaza eluhlaza, iimbotyi, iimbotyi, kunye neenkozo ezipheleleyo
• Vitamin A: Isipinatshi, i-chard, iitapile, isikwashi, amathanga, iminqathe, iimango, iipopo, amaqanda nobisi
• Vitamin B12: Inyama, intlanzi, iinkukhu, amaqanda kunye neemveliso zobisi
• Vitamin C: Iziqhamo zeCitrus, i-broccoli, i-cantaloupe, i-cauliflower, i-kiwi, iitapile, iitumato, i-kale, intsimbi kunye neerberberries
• Vitamin D: Iintlanzi ezinamafutha, isibindi senyama yenkomo, izikhupha zamaqanda, okanye ukutya okuninzi okuqinileyo (nangona kunjalo, phantse akunakwenzeka ukufezekisa amanqanaba e-vitamin D ngokutya kuphela, utshilo uKriegler)

Cinga ngezongezelelo

Nokuba unokutya okunempilo, kunokuba nzima ukufikelela kwinqanaba elifanelekileyo lezakhamzimba.Izongezelelo eziqulethe izondlo eziyimfuneko ziyafumaneka nokuba zodwa, okanye iifomula zemultivitamin; umboneleli wakho wezononophelo lwempilo okanye usokhemesti unokukunceda ubone indlela ukulingana okufanelekileyo kwezibonelelo .