Izongezo zokutya: Kufuneka unikele ingqalelo koku

Kufuneka uthathe nini izongezo?

Ukuba utya ukutya okunesondlo, awufuni naziphi na izongezo zokutya. Ngenxa yokuba ukunikezelwa kweevithamini kunye neemaminerali kuqinisekiswa ngokutya okunempilo. Umzimba wethu ude uvelise ezinye izinto ngokwawo - umzekelo, ivithamin D.

• Imeko yahlukile kubafazi abakhulelweyo. Apha, izongezo zokutya ezongezelelweyo ziqinisekisa ukukhula okunempilo komntwana ongekazalwa. Zimbini izinto ezibaluleke kakhulu ngexesha lokukhulelwa: iodine kunye ne-folic acid. Ezinye izongezo zezongezo zokutya ziba yinto engafanelekanga kunye nokutya okulinganayo kumama okhulelweyo.
• Ngokukodwa ekukhulelweni kokuqala, uthembele kwi-folic acid supplements. Malunga ne-400 micrograms yidosi yemihla ngemihla ecetyiswayo. Iodine nayo ibaluleke kakhulu ekuphuhliseni inzala. Ukususela malunga neveki yeshumi yokukhulelwa, umama okhulelweyo unika umntwana iodine. Umntwana ongekazalwa ufuna isondlo ukuze ahlaziyeke kakuhle kwaye akhe amathambo. Sebenzisa ityuwa ene-iodized ekhitshini ngexesha lokukhulelwa kwaye usebenzise iipilisi ze-iodine ezigubungela idosi ecetyiswayo yemihla ngemihla emalunga ne-100 ukuya kwi-150 yeemicrogram.
  Ngaba ungumdlali kwaye ngaba uyawutyhala umzimba wakho ukuba ufikelele kwincopho yokusebenza ngoqeqesho oluqhelekileyo? Emva koko unokufuna ukutya okuphezulu kweevithamini kunye nezondlo kunabantu abangasebenziyo. Kule meko, qhagamshelana nengcali yezamayeza ezemidlalo onokukunika iingcebiso zomntu ngamnye kumzimba ophilileyo.
• Nabani na odla ukutya kwemifuno okanye i-vegan kufuneka anike umzimba wakhe nge-vitamin B12 ngaphezu kokutya okunokulinganisela. Ukuhlolwa kwegazi lakho yingcali kunokuveza naziphi na ezinye iintsilelo. Le yindlela ofumana ngayo isongezelelo se-B12 esifanelekileyo esenza ingqiqo kukutya kwakho.

Ngawaphi amalungiselelo evithamini afunwa kakhulu?

I-Vitamin C isesinye sezona zixhaso zidumileyo.

• Abantu abaninzi bacinga ukuba xa ufumana ivithamin C eninzi ngokusebenzisa izongezo, wenza umzimba wakho ufefe. Kodwa oko akunjalo. Ngenxa yokuba umzimba womntu unokugcina kuphela umlinganiselo othile wevithamin C. Nantoni na engaphezulu koko ithathwa ngumzimba ngqo kumchamo. Ke ngoko, idosi ephezulu ye-vitamin C izongezelelo ayisiyonto ilungileyo. Kungcono ukufikelela kwiziqhamo ezikrunchy, ezinika umzimba wakho izinto ezahlukeneyo zezityalo zesibini ukongeza kwivithamin C.
• Ezinye izongezo zokutya ezidumileyo ziquka i-calcium, i-magnesium, i-zinc, kunye ne-omega 3.