Imveliso efanelekileyo kwiinkqubo zabantu kunye nezitho - zitya kunye nenzuzo!

Ukutya okufanelekileyo kunye nokulinganisela kubalulekile kwimpilo kunye nokuphila ngokubanzi. Oogqirha kunye nabasondlo bancoma ukuzalisa ukutya kwakho kunye nemveliso yemvelo ecebile kwiivithamini, amaminerali, iicidi kunye nezinye izinto ezibalulekileyo zomzimba.

Eyona Mveliso Efanelekileyo

Ukutya okunokulinganisela kunye nokutya kufuneka kufake ukutya okuhlukahlukeneyo okuqulethe iiprotheni, i-carbohydrate kunye namafutha. Ukuze ubone umphumo wesondlo esifanelekileyo, ubuncinane benyanga kufuneka kudlule, kuba ixesha elide lifuneka ukuba umzimba uphinde ulungiswe. Kubalulekile ukudibanisa ukutya ngokuchanekileyo ukwenzela ukufumana ubungakanani obuphezulu beBIO. Iimveliso eziwusizo zomzimba zivumela ukuba ufumane iinzuzo ezininzi:

Zininzi iimveliso ezincedo, kodwa phakathi kwenani labo, kukho iinkokeli ezilishumi.

Imveliso eluncedo kwintliziyo kunye nemithambo yegazi

Isondlo yingxenye ebalulekileyo yonyango kunye nokuthintela ukuphuhliswa kwezifo zesimo senhliziyo. Injongo yesondlo esikhethekileyo kukuba kulungelelaniswe uxinzelelo lwegazi kunye nokusabalalisa, ukunciphisa ukuvuvukala nokususa ukuphefumula. Ukutya okunempilo, ukunciphisa umngcipheko wokuhlaselwa kwintliziyo kunye nesifo, kwaye kukuthintela iingxaki ezininzi. Kukho iimveliso ezincedo kakhulu kwiintliziyo kunye nemithambo yegazi, ezicetyiswa ukuba zifake kwimenyu yakho.

  1. IWalnuts . Zine-fatty acids ezilwa ne-cholesterol embi kwaye zandisa inani eluncedo.
  2. Igromnate . Imveliso eluncedo kwintliziyo ayikwazi ukucingelwa ngaphandle kwesi siqhamo, njengoko kuqhelekileyo ukunikezelwa kwegazi kunye neqondo le-cholesterol, kwaye lidibanisa igazi.
  3. Utya . Susa i-cholesterol embi kwaye unciphise umngcipheko wokuba nezifo zentliziyo ezinzulu.

Imveliso eluncedo kwiintso

Iqela ngalinye lomntu linomsebenzi walo obalulekileyo. Iingongoma zisebenza ekucoceni igazi kwizinto ezinobungozi, zisusa umchamo. Xa kuphakama iingxaki nomsebenzi wabo, umzimba unetyhefu, obonakaliswa yimpawu ezahlukahlukeneyo ezingathandekiyo. Ukuthintela okanye ukukhawuleza inkqubo yonyango, kubalulekile ukwazi ukuba yiyiphi imveliso encedo kwiintso.

  1. Izityalo zeMelon . I-Watermelon ineempembelelo ezichasayo kunye ne-diuretic, elawula ukulinganisela kwe-acid-base. Iphunga inceda ukulahla iimveliso zokubola.
  2. Iibhere . I-Cranberries yintsholongwane yemvelo ehlambulula iintsholongwane zenkqubo ye-genitourinary, ikhupha izibilini kwaye ihlambulule izintso. U-Rosehip ukhuthaza ukuguqulwa ngokuthe ngcembe kwamatye kwisanti.
  3. Oats . Iqukethe i-vitamin B6 neyinyithi, eyanciphisa umngcipheko wokwakha amatye eentso nokuphucula igazi.

Imveliso eluncedo kwi-isibindi kunye ne-pancreas

Isondlo kubalulekile ekusebenzeni kakuhle kwezitho zangaphakathi. Xa isibindi kunye ne-pancreas zingasebenzi kakuhle, loo mntu uzizwa ediniwe, enentlungu kwaye eneengxaki zesikhumba. Kukho iimveliso ezikhethekileyo zesibindi kunye ne-pancreas, ukunciphisa umngcipheko wezifo ezahlukahlukeneyo, ngokuqhelekileyo umsebenzi wazo.

  1. Sea kale . Unceda ukukhusela umzimba kwizinto ezinobungozi. I-algae iqulethe i-selenium, i-antioxidant ebalulekileyo yesibindi.
  2. Broccoli kunye nekholifulawa. Iqukethe izinto zemifuno ezihlambulula isibindi sezinto ezinobuthi.
  3. I-avovoc . Ukubunjwa kubandakanya i-monounsaturated acids, ebalulekileyo ekubuyiselweni nasekuhlambuleni umzimba.

Ukutya okuncedo kwisisu nasemathumbu

Nsuku zonke inkqubo yokugaya ivivinywa, ukuba umntu akayithobeli into ayidlayo. Into ebalulekileyo, ebalulekileyo kumsebenzi wezitho - i-cellulose. Ihlenga izitho, ukuphucula izakhono zamandla. Iimveliso ezincedo kwisisu kufuneka zibe ne-amino acid kunye ne-antioxidants.

  1. Iibhere . Qinisekisa i-antioxidants, ukuncedisa ukucoca i-toxins kunye ne-toxins, eqinisa intsebenzo yenkqubo yokutya.
  2. I-bran bran kunye neesinkwa . Ngenxa yobukho befiber enkulu, ukutya okunjalo kusiza ezinye ukutya ukuba zifake ngokukhawuleza, zizalise umzimba kunye nezondlo.
  3. Imveliso yobisi . Ukubunjwa kubandakanya iicidi ezibalulekileyo kumsebenzi wamathumbu kunye nokuphucula i-microflora yesigxina.

Iimveliso eziwusizo zengqondo

Iqumrhu liyinkqubo eyinkimbinkimbi, ngenxa yomsebenzi obaluleke ukuba ufumane isondlo esifanelekileyo. Izinto eziphambili ezifunekayo kumsebenzi wengqondo: i-glucose, i-vitamin C kunye neqela B, isinyithi, i-lecithin kunye ne-Omega acids. Imveliso eluncedo kwingqondo kunye nememori kufuneka ngokuqinisekileyo ibe kwimenyu yabantu abanemisebenzi yabo ehambelana noxinzelelo lwengqondo rhoqo.

  1. IWalnuts . Imveliso efana nengqondo ephucula imemori kunye nomsebenzi wengqondo. Amantongomncinci anciphisa umngcipheko wokuguga kwengqondo.
  2. Blueberry . Amajikijolo anqanda ukuphuhliswa kwezifo zengqondo, ukwandisa amandla okufunda nokukhusela ukuguga kwengqondo.
  3. Intlanzi . Ulwakhiwo luqulethe i-acids acids kunye ne-phosphorus, ebalulekileyo kwimisebenzi yengqondo. Ngombulelo ku-vitamin D, umngcipheko wokuphuhliswa kwe-dementia unciphise.

Imveliso eluncedo kumalungu kunye neelaments

Inkqubo ye-musculoskelet ifumana umthwalo omkhulu emini, ngokukodwa xa umntu ekhwela ngamandla. Umzimba kufanele ufumane amavithamini F, D, E, iqela B kunye no-A, njengamaminerali, i-calcium, i-phosphorus, i-magnesium kunye neyinyithi. Ngokwempilo ye-musculoskelet system, zibandakanya kwimveliso yakho yokutya eyiluncedo kumalungu.

  1. I-Selenium kunye ne-vitamin C inciphisa umngcipheko womonakalo kwizicubu ezinxulumene. Yilezi zinto kwiklabishi, i-currant emnyama, i-lemon kunye ne-bran bran.
  2. I-Beta-carotene iyimfuneko yokwenyuka kwamagxa kunye nokuhamba kwamalungu kwaye kukho kwiidroti, i-apricots kunye ne-melon.
  3. I-Vitamin E ibalulekile ekunciphiseni utshintsho olunexesha elidala kwiifom. Kukho le nto kwi-broccoli, i-almonds, inja-rose kunye ne-sea-buckthorn.

Imveliso efanelekileyo kwimiboniso

Ukugqithiswa kwezixhobo ezahlukeneyo, iikhomputha kunye neethelevishini zikhokelela ekubeni amehlo athola umthwalo omkhulu, ekugqibeleni unokukhokelela ekuhleni kwembono nokubonakala kwezifo ezahlukahlukeneyo. Ukuthintela oku, zibandakanya kwimveliso yakho yokutya eluncedo kwamehlo. Kubalulekile ukuba ziqulethe i-vitamin A, E ne-C, kuba ezi zinto zingakwazi ukuhlangabezana nemiphumo emibi ye-radicals yamahhala.

  1. IiKaroti . Imifuno iqukethe i-vitamin A eninzi, eyimfuneko yokubonakalisa ubunzima. Kubalulekile ukuba ukhumbule ukuba amafutha ayadingeka ukuba ayenze. Ijusi ye-kroti kufuneka ibe khona ekudleni kwabantu abaneengxaki zombono.
  2. Isipinashi . I-berry ewusizo yokubona ngenxa yobomi be-lutein - into ekhusela amehlo kwisifo esibi kakhulu njenge-cataracts. Ukuba iquka rhoqo ukutya kwesipinashi, ingozi yokuphuhlisa izifo zamehlo ingancitshiswa ngama-90%.
  3. Blueberry . Ehlobo, kucetyiswa ukuba udle okungenani i-10 tbsp. amajikijolo, kwaye unako ukulungiselela i-jam eluhlaza. I-Blueberries ikhusela amehlo kwiimpembelelo ezingaphandle zangaphandle, ukugcina amehlo abo kunye nokukhululeka.

Imveliso efanelekileyo kwimiphunga kunye ne-bronchi

Ubume bendalo bume bemeko bendalo bangela ukuba izinto ezinobungozi zingena kwinkqubo yokuphefumula, echaphazela kakubi ukusebenza kwayo. Abaninzi abakucingi ngento yokuba iimveliso ezinomdla kwimiphunga kunye ne-bronchi zinokuphucula izakhiwo ezikhuselekileyo zezitho. Izinto ezibaluleke kakhulu ekusebenzeni kakuhle kwenkqubo yokuphefumula: iivithamini A, C no-E, i-potassium, i-calcium kunye ne-magnesium.

  1. IiKaroti . Ndiyabulela ubukho be-beta-carotene, iphucula isondlo kwaye iqinisa amathambo emiphunga.
  2. Imveliso yobisi . Ukubunjwa kubandakanya ukuxhoma - i-mineral imfuneko ekusebenzeni kakuhle kwezitho zokuphefumula.
  3. IRosehips . I-Ascorbic acid ikhusela imiphunga kunye ne-bronchi kwimpembelelo engebiyo ye-microorganisms.
  4. Ioli yeoli . Ukusetyenziswa kwamafutha e-polyunsaturated kubalulekile ekusebenzeni kwamathambo emiphunga.

Imveliso eluncedo ekulahlekeni kwesisindo

Isizathu esibalulekileyo sokunyuka ngokweqile kukungondleki. Ukuqala inkqubo yokulahlekelwa ubunzima kunye nokuphucula imeko kawonkewonke yomzimba, kufuneka ushiye ukutya okuyingozi, ubeke endaweni efanelekileyo. Ukutya okunempilo kuya kunceda ukuphucula imetabolism, ukucoceka umzimba, qalisa inkqubo yokuqhekeza amafutha, ukulahla i-cellulite nokuphucula impilo. Kukho iimveliso ezinokubaluleka kokulahleka kwesisindo, ezicetyiswayo ukuba zibandakanye ekudleni kwazo zonke izazi zezilwanyana.

  1. I-Celery ingcambu . Imifuno ibonakala phakathi kwabanye ngokuba ukugaya kwayo umzimba udla amandla amaninzi kunokomxholo wekhalori.
  2. I-buckwheat groats . Ukusetyenziswa kwamakhemikhali kucebile kwizinto ezahlukahlukeneyo ezincedo, kodwa akukho isitashi esininzi kuwo ukuba ezinye izityalo azikwazi ukuziqhayisa. I-buckwheat ifakwe ngokusemgangathweni emzimbeni, ukuphelisa ngokusisigxina indlala.
  3. Inyama yomlenze . Iiprotheyini zokutya ezixhamlayo kufuneka zibe yinto yokutya. I-Rabbit inyama ilungele ukulahlekelwa isisindo, kuba iyancika kwaye igalelwe kakuhle.
  4. Intlanzi . Ukutya kufuneka kubandakanye iintlobo ezincinci zeoli ezinika iprotheni yomzimba ngendlela elula. Intlanzi inikeza umzimba ngezinto ezixabisekileyo.