Florentina Lewis
Ubhedu yenye yezona zinto zibalulekileyo kwixesha lethu. Ifumaneka phantse kuzo zonke izixhobo zombane kunye neentambo. Ubhedu lufunwa kakhulu kangangokuba eli shishini ngoku lithetha ngentlekele kuba kusetyenziswa ubhedu oluninzi kunolo lutsalwayo. Nasemizimbeni yethu akukho nto isebenza ngaphandle kobhedu. Yenye yezona zinto zibalulekileyo zokwakha ubomi kwaye ukunqongophala kunokubangela umonakalo omkhulu.
Umzimba wethu ufuna ntoni ubhedu?
Ubhedu yenye yezona zinto zibalulekileyo kwii-enzymes ezininzi emzimbeni wethu. Iiseli zethu zidinga ubhedu ukuze zibe namandla kwaye idlala indima ebalulekileyo ekuphefumleni kweselula. Ngokuqhelekileyo, sifuna ubhedu ngaphezu kwayo yonke into yokubonelela nge-oxygen. Iikhompawundi zeCopper-protein ziqinisekisa ukuba siyakwazi ukwenza ioksijini kwaye ifikelele apho ifuneka khona.
Ngokuxhomekeke kwiminyaka yobudala, umzimba wethu udinga izixa ezahlukeneyo zobhedu. Abantwana abancinci kunye neentsana, umzekelo, bafuna kuphela i-0.6 ukuya kwi-0.8 milligrams yobhedu ngosuku. Esi sixa sifunxwa lula ngobisi lwebele. Kubantu abadala, umthamo wobhedu osetyenzisiweyo kufuneka ube phakathi kwe-1 kunye ne-1.5 milligrams. Oomama abakhulelweyo nabancancisayo bafuna kakhulu ngakumbi. Apha imfuneko yemihla ngemihla inokunyuka ukuya kuthi ga kwii-milligrams ezintathu. Ubhedu lufunxwa ngamathumbu kwaye lugcinwe emzimbeni. Inqanaba eliqhelekileyo lobhedu egazini liphakathi kwe-75 kunye ne-130 micrograms.
Ngaba unokugqithisa kwi-copper?
Ngokuqhelekileyo, umntu akanako ukugqithisela kwi-copper, kuba i-trace element ikhutshwa ngesibindi kunye nezintso kunye ne-bile for excretion. Nangona kunjalo, kwiimeko ezinqabileyo, i-overdose ingenzeka, njengokutya izixa ezikhulu zeziselo ezimuncu okanye ukutya okugcinwe kwiitoti zobhedu. Emva koko ityhefu yobhedu ibonakaliswa ngokugabha, urhudo, namahlaba. Nangona kunjalo, umonakalo osisigxina awulindelekanga kwityhefu yobhedu. Ukuba uqhubeka ugqithisa umzimba wakho, ubeka umngcipheko wokulimala kwesibindi. Ukutya okuya kutsho kwiimiligram ezintlanu zobhedu ngosuku kuthathwa njengento engenabungozi.
Kwizifo ezinqabileyo, ezifana nesifo sikaWilson okanye i-Menkes syndrome, umzimba unokuba neengxaki zokulungisa ubhedu. Emva koko ubhedu oluninzi luqokelelana esibindini, nto leyo enokukhokelela kumonakalo ongenakulungiswa.
Kwenzeka ntoni xa kukho ukunqongophala kobhedu?
Ukunqongophala kobhedu kuxhaphake kakhulu kumayeza. Oku kubangelwa ikakhulu kukunciphisa umthamo womlomo. Ukunqongophala kobhedu kukhokelela ikakhulu kukuphazamiseka kwengqondo kunye nemoto. Iimpawu ezaziwayo zokusilela kukuntyiloza kweengalo nemilenze, iimvakalelo zobuthathaka, kunye nokuhamba ngendlela engazinzanga. Umonakalo kwi-optic nerve nayo ingenzeka. Ukunqongophala kobhedu kukhuthaza i-osteoporosis kwaye kunokunyusa iswekile yegazi kunye namanqanaba e-cholesterol. Oku kwandisa umngcipheko wesifo senhliziyo. Okokugqibela kodwa kungancinci, kurhanelwa ukuba ukunqongophala kobhedu okusisigxina kungonakalisa ingqondo kwaye kukhokelela kwi-Alzheimer's. Nangona kunjalo, abukho ubungqina bophononongo bale ngcinga.
Kukuphi ukutya okunobhedu?
Awudingi ukuthatha naziphi na izongezo ukuhlangabezana neemfuno zakho zobhedu. Ukutya kwanele. Kakade ke, kukho ukutya okunamanqanaba aphezulu obhedu. Oku kuquka, umzekelo:
- ikoko
- isibindi kunye nezintso
- Oonokrwece abafana noononkala kunye neelobster
- amantongomane
- amazimba
- Iimbotyi ezifana neeertyisi okanye iilentile
- Imifuno eluhlaza
Imfuneko yobhedu yemihla ngemihla ye-1,000-1,500 µg/ngosuku inokugqunywa ngokulula koku kutya:
- Iigrama ezingama-30 zecocoa
- I-100 grams yesibindi sengulube
- Iigrama ezingama-200 ze-oatmeal
- Iigrama ezingama-100 zeehazelnuts
- I-100 grams ye-lentils okanye i-peas
- 100 grams zesoya
Njengomthetho, sithatha ubhedu olwaneleyo ngokutya - ukutya okukhethekileyo akuyimfuneko kule nto. Umzimba ugcina ubhedu olwaneleyo ukuhlawulela iintsuku kunye nokutya okuncinci kobhedu. Nangona kunjalo, nabani na otya ukutya okusecaleni kunye nokutya okungenampilo kwixesha elide ubeka ingozi yokunqongophala kobhedu.
