Izinwele ziya kuba ziphilile kwaye zinyanyiswe zibonelele zonke iivithamini kunye neemaminerali eziyimfuneko, kunye nezinto zokwakha, ziyafumaneka. Kukho inani leemveliso zokukhula kweenwele entloko eziya kubancedisa ukuba zibuyele.
Ziziphi ukutya ezifanelekileyo zokukhula kweenwele?
- Inyama . Iprotheni yinto ebonakalayo yokwakha yeenwele, ngaphandle kweyodwa ingxaki, ukulahlekelwa kunye nokungabikho kokukhanya kuza kuba yingxaki yemihla ngemihla. Inyama kufuneka ibe khona ekudleni kwansuku zonke. Kule meko kuphela iinwele ziya kukhula kakuhle kwaye ngokukhawuleza.
- Imvubelo . Imvubelo equlethwe kwimveliso yefriji, izithambile ezityebileyo B6, B9, B3 kunye neB10. Banoxanduva lokuhlanganiswa kwekeratin - isiseko sesikhumba kunye neenwele. Ngoko ke, kubaluleke kakhulu ukuba imvubelo ingene rhoqo emzimbeni kunye nale miveliso.
- Butter . Yimveliso ebalulekileyo yokukhula kweenwele, eziquka iivithamini A, D, amaminerali kunye ne-carotene. Ngaphandle kokugqitywa ngokupheleleyo kwebhotela ekudleni, iinwele ziya kuba zibuthathaka kwaye zibuhlungu.
- Amaqanda . Siyabulela kumxholo weprotheni, i- phosphorus , i-potassium kunye ne-vithamini B, amaqanda ngumkhiqizo okhuthaza ukukhula kweenwele. Ngomhla ungadli ngaphezu kwe-yolk enye, ngaphandle koko ingozi ye-cholesterol plaques iya kwanda. Kodwa iprotheni ivumelekile ukuba idle ubuninzi obungenamkhawulo.
- Oatmeal . I-Oatmeal imele ilandelelanise lwangaphakathi izinwele. Yaye ngenxa yokuba le mveliso kufuneka idliwe imihla ngemihla kwaye mhlawumbi ibe yinto yokutya kwasekuseni. Kwi-oatmeal, unokongeza amantongomane, iipricot ezomileyo okanye iziqhamo ezicandiweyo.
- Iklabishi . Imveliso yokukhula kweenwele. Le mifuno inconywa ukuba ifake kwisidlo emva kokuvumela okanye iwele. Oku kuya kunceda ukubuyisela ukukhanya kwabo kunye nobumnyama.
- Imveliso yobisi kunye nobisi obumuncu . Izinwele zakhula ngokukhawuleza, akufanele uyilibale ngeeshizi ezinzima, i- cottage shiese , ubisi kunye ne-yogurt. Ezi mveliso ziyakwazi ukubonelela iinwele ngexabiso elifunekayo le-calcium, iiVithamini B kunye nezinye izinto ezincedo.
- Isonka . Amanqaku omnyama kunye namagrey abuye abhekise kwimveliso encedo ekukhuleni kwezinwele. Oku kubangelwa umxholo ophezulu we-fiber kunye ne-vithamini B, ngaphandle kweenwele eziza kuphantsi kwaye ziphume.
Imeko yeenwele ibonakalisa impilo yempilo yonke. Ngoko ke, kubaluleke kakhulu ukuqulunqa imenyu yesondlo ngokuchanekileyo, ukongezelela iimveliso ezinceda iinwele.