John Myers
Eli gama sele linentsingiselo ezinayo izinto ezibalulekileyo ebantwini: Zixhasa ubomi. Nabani na obalulekileyo uthathwa njengempilweni kwaye egcwele amandla-imeko esizama ngayo sonke. Kodwa zithini kanye kanye izinto ezibalulekileyo kwaye ziphi?
Ziziphi izinto ezibalulekileyo?
Ngokwembono yenzululwazi, igama elithi "izinto ezibalulekileyo" alichazwanga ncam - ngokungafaniyo nezibizo ezifana neevithamini, ukulandelela izinto, okanye iiminerali. Nangona kunjalo, ezi ziqhelekileyo zibandakanyiwe, kunye nezinye izinto ezininzi ezifana ne-antioxidants kunye ne-fatty acids enempilo. Inkcazo yezinto ezibalulekileyo ekugqibeleni ixhomekeke kuwe. Lumka xa ulisebenzisa ngokugqithisileyo igama kwiintengiso: ayizizo zonke izinto ezibhengezwa apha njengento ebalulekileyo enenzuzo yezempilo eqinisekisiweyo. Ukwicala elikhuselekileyo nolu luhlu lulandelayo lwezinto ezibalulekileyo ezivunyiweyo ukuba zibe negalelo ekutyeni okunempilo kwaye zibe nefuthe emzimbeni:
- Macronutrients: iiprotheni, amafutha, iicarbohydrates
- Micronutrients: iivithamini, iiminerali, ukulandelela izinto
- ezinye izinto ezibalulekileyo ezifana ne-coenzymes
I-omega-3 fatty acids edla ngokukhankanywa, i-amino acids, kunye ne-phytochemicals ziyinxalenye yezi zondlo.
Zifumaneka phi izinto ezibalulekileyo?
Ngamafutshane: kuyo yonke into siyayitya kwaye siyasela. Ingakanani into ebaluleke kakhulu kwinto enokufundwa kwiitafile zokutya. Nangona kunjalo, la maxabiso aphantsi anokuthi atshintshe kakhulu. Njengomthetho, umxholo wamavithamini uyancipha xa iziqhamo kunye nemifuno zigcinwa ixesha elide. Kwiindlela zokupheka ezityebileyo ngevithamini, izithako kufuneka ke ngoko zibe zintsha kangangoko. Ukongeza kwizinto ezibalulekileyo zendalo, kukwakho nezinto ezenziwe ngokwenziwa ezibonelelwa kwizongezo zokutya. Ngokuxhomekeke kwiimfuno zomntu ngamnye, ukongezwa kwezinto ezibalulekileyo kule fomu kunokuba luncedo kwaye kuyimfuneko. Ngokomzekelo, oogqirha bamisela i-folic acid kunye ne-iodine ekufumaneni okongezelelweyo ngexesha lokukhulelwa. Nangona kunjalo, isiseko sokubonelela ngezondlo sihlala sisidlo esinokulinganisela, isongezelelo sokutya sihlala sisongezo nje.
Ingaba ukutya okubalulekileyo kunokukhangeleka njani?
Yahluka kangangoko! Ngokufanelekileyo, yitya ezininzi iziqhamo ezinemibala eyahlukeneyo kunye nemifuno kwaye uqhubeke uzama iindlela zokupheka ezintsha, ukuze ufumane ngokuzenzekelayo uluhlu olubanzi lwezinto ezibalulekileyo - ngaphandle kokufunda iitafile ezinde. Kwakhona, qiniseka ukuba imilinganiselo ye-macronutrients ichanekile. Iphiramidi yokutya ikunceda ukuba ugcine iliso kumlinganiselo ofanelekileyo. Ukuba unengxaki ngezifo ezinxulumene nokutya okanye ukwanda kwesidingo sezinto ezithile ezibalulekileyo, kungcono ukudibana nengcali yezondlo. Ngenxa yokuba ngaphezu kokukhethwa kokutya, ukulungiswa kwabo kudlala indima enkulu ekunqumeni umxholo wamavithamini, amaminerali, njl.
