Bonke abafazi bazama ukubukeka bakhulu kwaye bahlale bekhangele phantsi kungakhathaliseki ubudala. Lo ngumnqweno wendalo wesifazane, kwaye akukho nto enokuyenza nayo, kwaye akufanelekile. Emva koko, amadoda anjengezilwanyana ezinempilo, ezintle kunye ezikhangayo. Nangona kunjalo, ezinye iimeko zobomi bowesifazane zingachaphazela ukubonakala kwayo. Ingakwazi ukukhulelwa okanye ukujikelezwa kwezinto zendalo, kwakhona ukubonakala kunokuchaphazeleka ngenxa yokukhathala emsebenzini, uxinzelelo, ukungabikho kokulala, njl. Ukubonakala okungabonakaliyo kunokunciphisa ukuzithemba komfazi, kwaye kuthintele ubudlelwane nabantu, kuba ibhinqa lingaziziva likhuselekile.
Enye yeenkqubo zokuqala zoncedo kwiintsuku ezinzima kubasetyhini ziivithamini. IiVithamini zizinto zamachiza ezithatha inxaxheba ngqo kwiinkqubo zomzimba womntu. Umzimba womntu ngokwawo awuvelisi iivithamini, ngaphandle kwe-vitamin D, ukuze iivithamini zihlale zingena umzimba ngokutya.
Ziziphi iivithamini ezilungileyo kubasetyhini?
Amavithamini amahle kakhulu kubasetyhini abo bafumaneka ekudleni. Imifuno nemifuno emitsha ngumthombo obalaseleyo weevithamini eziyimfuneko kumfazi. Unokuthenga kwakhona ii-vitamin complexes kubasetyhini abathengiswa kuma-pharmacy, kodwa baninzi kakhulu.
Ukuze kuqinisekiswe ukuba yiyiphi iivithamini ezingcono kwiingabhinqa, siza kuqwalasela ngeengxaki iimvithamini kufuneka ziyicombulule kwaye ziphi na ezi vithamini ezifunekayo.
I-Vitamin A- inqanda ukuguga kwesikhumba, yenza kube lula kakhulu kwaye ithambile. Umxholo omkhulu kwi-vitamin A ngobisi, isibindi, amaqanda (i-yolk) kunye neshizi esinzima, kunye ne-karoti, i-pepper ebomvu, i-apricot kunye ne-buckthorn yolwandle.
I-Vitamin D i-vitamin efunekayo yabasetyhini emva kwe-30. Unceda ukuqinisa amathambo nokukhusela i-osteoporosis echaphazela abafazi balo nyaka. Iyanciphisa ubuhlungu ngexesha lokuya esikhathini. Iqulethwe yi-vitamin kwiimbewu zokutya, iintlanzi ezibomvu, i-sardines, i-yolk yolanga kunye nemveliso yobisi.
I-Vitamin E iyimfuneko ekwenzeni i-collagen kunye ne-elastin fibers yolusu. Ukukhuthaza ukugcinwa kobumswakama kwesikhumba, esivumela ukuba sihlale sihle kwaye siselula. I-Vitamin E yabasetyhini emva kweminyaka engama-40 ivumela isikhumba ukuba sibonakale siselula, sisuse imithwalo yamagxa.
I-Vitamin K iyimfuneko yokwenza i-blood coagulation efanelekileyo, ebalulekileyo ekubelekeni. Kwakhona, le vithamini inceda ukuphelisa ubuqhophololo kwaye isetyenziselwa unyango lwe-pigmentation. Imithombo yevithamini K: imifino, iklabishi, i-dogrose (izithelo), i-oats, itiye eluhlaza, izityalo kunye neziqhamo.
I-Vitamin B6 - ityelela ukubonakaliswa kwe-PMS, inqanda ukuvela kwe-malaise ngexesha lokukhulelwa, inako ukukhuthaza ukukhula kombindi womama ozayo. Ifakwe kwinkukhu, isibindi sesibindi, intlanzi, i-oyster, iifatata, ibhanana, okusanhlamvu, iinantambo kunye nembewu.
Kwaye kuthiwani ngamamama esizayo?
Amavithamini kunye neemaminerali kubafazi abacwangcisa ukukhulelwa badlala indima ebaluleke kakhulu kwisondlo, ukutya okufanelekileyo kufanele kube nexabiso elona lifanelekileyo lezityuli ze-amaminerali ukwenzela ukuphepha i-edema yemida, isisu esiswini kunye nobuso ngenxa yokugcinwa kwamanzi emzimbeni womama olindelekileyo.
Imfuneko yansuku zonke yamavithamini kwisondlo ihlanganiswa nokusetyenziswa kwemifuno kunye neziqhamo, kodwa kwixesha elibandayo landisa ukuphuka kwevithamini zendalo, ngoko ungasebenzisa iivitamin complexes kubasetyhini kunye nokulungiselela ama-multivitamin.
Yonke into inexesha layo
Kwiimigangatho ezahlukeneyo zobomi, umzimba ufuna iimvithamini ezahlukeneyo:
- Iivithamini zabesetyhini abangaphantsi kwe-30 zinokunceda ukugcina ubuhle bemvelo nokuhlala butsha ebomini, into ephambili ukuwasebenzisa ngokuchanekileyo.
- Iivithamini kubafazi emva kweminyaka engama-45 kufuneka zithathwe rhoqo ngangokunokwenzeka, kucetyiswa ukuba uncedise ukutya kwakho ngezithelo kunye nemifuno. I-100% yokutya - i-45% kufuneka ibe yintlahlela kunye nemifuno.
- Amavithamini kubafazi asebekhulile emva kweminyaka engama-50 kufuneka bachithe imihla ngemihla kwaye baninzi, umzekelo wokutya, inani lokutya eliqukethe iivithamini ezifunekayo kufuneka libe malunga ne-100%. Lungisa ukutya okunempilo kwimveliso engentla, sebenzisa inyama encinci ye-fatty, ukuyeka imikhwa emibi, kwaye uya kuhlala usempilweni kwaye ukhangeleka. Ukutya okunempilo kunye okunokulinganisela kuya kunceda ukunciphisa umzimba, ukulungelelanisa imetabolism.