John Myers
Abantu abaningi bathembele ezithasiselweni zokudla ezinamavithamini, amaminerali, noma amaprotheni. Kodwa ingabe lokho kwenza lutho? Sichaza ukuthi yimaphi amakhambi atholakalayo futhi yiziphi izimo ukuwathatha okungazuzisa kuwo.
Izithako zokudla: ulwazi namathiphu
Njengomthetho, uthatha zonke izakhamzimba ozidingayo umzimba wakho njengengxenye yokudla okulinganiselayo, okuqaphelayo. Ngaphezu kwama-macronutrients amaprotheni, ama-carbohydrate, namafutha, lawa ngokuyinhloko amavithamini namaminerali. Kwezinye izimo, ukudla kungase kungenele: khona-ke izithako zokudla ziyinketho. Lawa ama-nutrient agxile kuthebhulethi, i-capsule, noma ifomu eliyimpushana elengeza ekudleni okuvamile. EJalimane, ziwela ngaphansi komthetho wokudla futhi zingase zingakhangiswa ngezitatimende ezithile ezihlobene nesifo.
Ubani Odinga Izithasiselo?
Uma kunesidingo esikhulisiwe sezinto ezibalulekile kwezinye izimo zokuphila, ukwamukela ngaphezu kokudla okuvamile kungase kuboniswe. Uma kuziwa ekudleni ngesikhathi sokukhulelwa, isibonelo, kubalulekile ukuqinisekisa ukutholakala okwanele kwe-folic acid, iodine, nama-unsaturated fatty acids. Labo abavivinya umzimba kakhulu banesidingo esikhulayo samaprotheni. Ukuze abasubathi bamandla, ikakhulukazi, kungaba wusizo ukusebenzisa ama-protein shakes ukwakha imisipha. Abasubathi be-Vegan kufanele bathole mayelana nemithombo yamaprotheni esekelwe ezitshalweni njenge-pea protein. Ngokudla kwezemidlalo okulinganiselayo, kubalulekile futhi ukuqinisekisa ukudla okwanele kwamaminerali afana ne-magnesium, i-potassium, insimbi, ne-zinc. Abantu abadala bavame ukuba nesidingo esikhulayo sama-omega-3 fatty acids, uvithamini D, ne-calcium. Ngakho-ke ukudla lapho usukhulile kufanele kuqinisekise ukutholakala okwanele kwalezi zakhi. Kungcono ukuxoxa nodokotela wakho womndeni ukuthi izithasiselo zokudla ziyafuneka yini lapha. Lokhu kusebenza nasezifweni noma ezifweni zokudla ezidinga ukunikezwa okuhlukile kwezinto ezibalulekile.
Kuncike kumthamo: Lapho izithasiselo zokudla zingalimaza
Nakuba ama-vegans engakwazi ukugwema ukugcwalisa nge-vitamin B12 njengoba itholakala kuphela ekudleni kwezilwane, ama-omnivores anempilo ngeke azuze kuwo. Amanye amavithamini enza umonakalo omkhulu kunokulungisa lapho eqinisiwe. I-hypervitaminosis ebizwa ngokuthi ithinta ikakhulukazi amavithamini A, D, no-E ancibilikayo.
