Iprotheyini engakumbi, i-Iron kunye neVithamin C: Kukuphi ukutya okufuneka utye kwiNwele eziNtofontofo

Kufuneka unciphise ikofu yakho kunye nokusebenzisa iti kuba isixa esikhulu seziselo ezinjalo siphazamisa ukufunxwa kweevithamini kunye neeminerali. Isondlo sichaphazela ngokuthe ngqo imeko yeenwele. Ungayenza ibe ngqindilili, kwaye ikhanye ngakumbi, kwaye uthintele ukulahleka kweenwele ngokuphucula ukutya kwakho.

U-Anita Lutsenko, umdlali kunye nomqeqeshi wokulahlekelwa ubunzima, wabelane ngokutya okutyayo ukuphucula imeko yeenwele kwiphepha lakhe le-Instagram. Uphawula ukuba ukutya kufuneka kuqulathe isixa esaneleyo seprotheyini, i-iron, ivithamin C, kunye namafutha asempilweni.

Ngokutsho kuka-Anita Lutsenko, ukuze ugcine iinwele zakho "zisendaweni," zingaphumi, kwaye zikhazimle, kufuneka udle.

• isixa esaneleyo seprotheyini (inyama, intlanzi, amaqanda, inkukhu, iturkey, itshizi, ukutya kwaselwandle)
• inyama ebomvu 1-2 amaxesha ngeveki ngumthombo ofanelekileyo wentsimbi,
• ivithamin C yokufunxa ngcono isinyithi (ipepile, ibroccoli, iziqhamo zesitrasi, kiwi, imifuno, ikhaphetshu),
• amafutha anempilo ekutyeni (ibhotela, ukhilimu omuncu, amantongomane, imbewu, iiavokhado).

Ukuze umzimba ufumane ubuninzi beevithamini kunye neemaminerali, ukutya kufuneka kuhluke, uLutsenko wagxininisa.

Uye waqaphela ukuba kufanelekile ukunciphisa inani lekofu kunye neti oyisela yonke imihla. “Akufunekanga usele iikomityi zeti nekofu ezili-10 ngosuku. Oku kuphazamisana nokufunxwa kweevithamini kunye neeminerali,” ubhale watsho.