Xa kufikwa kwimidlalo kunye neembaleki, ukwenzakala yinto engathandekiyo yomdlalo. Ngethamsanqa, iimveliso ezithile kunye nezinto ezongezelelo zinokunceda ukunciphisa ixesha elifunwa ngumzimba wakho ukubuyisela emva kokonzakala kwemidlalo. Eli nqaku lidwelisa iimveliso ezili-14 kunye nokongezwa, ekufuneka zongezwe ekutyeni kwakho, ukuphinda bukhawuleze ngokulimala:
Ukutya okuthwala protein
Iprotein sisixhobo esibalulekileyo sokwakha kwiilaphu ezininzi zomzimba wakho, kubandakanya nemisipha. Emva kokulimala kwezemidlalo, ilungu lenzakeleyo lomzimba lihlala liphuma lingafakwanga. Oku kuhlala kukhokelela ekuncipheni konyamezelo kunye nobunzima bemisipha. Nangona kunjalo, ukufumana isixa esaneleyo seproteyini kunokunceda ukunciphisa le lahleko. Ukongeza, ukutya okunethambiri otyebileyo kunokukunceda ukukhusela ukuvuvukala kakhulu kunye nokukhawulezisa ukubuyela kwakhona. Ngapha koko, ukwanda okuncinci kwiprotheyini emva kokuba uqalile ukuqeqesha ilungu le-goody, kuya kukunceda ukubuyisela imisipha elahlekileyo. Kuzo zonke ezi zizathu, qiniseka ukubandakanyeka kwiiMveliso zakho zemihla ngemihla ezisisityebi kwiproteni, njengenyama, intlanzi, i-tofu, iimbotyi, amantolongo.
Iprotein sisixhobo esibalulekileyo sokwakha kwizicubu ezininzi zomzimba wakho, kubandakanya nemisipha.
Ifoto: HARTAHH.USPUS.com.
Ukutya okutyebileyo kwifayibha
Emva kokulimala, ukushukuma kwenxalenye eyonakeleyo yomzimba iyacothisa. Ukuze ingakukhokeli kwimbonakalo yamanqatha engafunekiyo emzimbeni, kubalulekile ukutya kancinci. Enye indlela yokunciphisa ukusetyenziswa kweekhalori kukuncamathela ngokutya kwifibre. Oku, kunye nokusetyenziswa kweemveliso ezichazwe apha ngasentla ezityebileyo kwiprotheni, kuya kukunceda utya kancinci, ngaphandle kokuva indlala. Iimveliso ezityebileyo zefayibha, ezinjengesiqhamo, imifuno, imifuno kunye nengqolowa yonke, nceda uyanelisa. Njengebhonasi eyongezelelweyo, iimveliso ezityebileyo kwifibre, njengommiselo, ziqukethe ezinye izondlo ezininzi ezifunekayo ukuze uphinde uphile, kubandakanya iVitamin C, i-Ignesium kunye ne-zinc. Nangona kunjalo, qaphela ukuba isithintelo esingqongqo seCalorie sinokucothisa ukuphiliswa kwamanxeba kunye negalelo ekuphulukaneni nobunzima bemisipha, nto leyo echaphazela ukubuyela kwimeko yesiqhelo. Ke ngoko, abantu abazama ukutyeba ngokukhululekileyo ngokulimala kufuneka bacinge malunga nokuhlehlisa imizamo yabo yokunciphisa umzimba. Endaweni yoko, gxila ekugcineni ubunzima bomzimba kude kufike kwakhona.
Iziqhamo kunye nemifuno etyebileyo kwiVitamin C
IVitamin C inceda umzimba wakho ukuba uvelise i-collagen, enceda ukugcina ingqibelelo yamathambo akho, izihlunu, ulusu kunye neetekisi. Ke, ukufumana inani elaneleyo leVitamin C ukusuka ukutya kwayo yindlela entle yokunceda ukubuyisela umzimba emva kokulimala. Ukongeza, iVitamin C inepropathi ye-antioculant kunye ne-anti-insulmatory enokunceda ukukhawulezisa ukubuyela kwakhona, ukuthintela inqanaba eligqithileyo lokuvumisa. Ngethamsanqa, iVitamin C yenye yeevithamini ezilula ezinokufunyanwa ekutyeni. Iimveliso apho uninzi lubandakanya i-citrus, ebomvu kwaye ipepile, imifuno emnyama, i-kiwi, i-Broccoli, amaByculato, i-Tomati, iMango kunye nePapaya. Nangona kunjalo, okwangoku ngokuchaseneyo nokuba ngaba izongezelelo zizisa zonke izibonelelo kwabo sele befumana inani elaneleyo leVitamin C ekuthambekeni kwabo. Nangona kunjalo, inani elincinci labantu abangakwaziyo ukuhambisa iimveliso ezaneleyo kwiVitamin C kungathatha isigqibo sokuthatha izongezo zokutya.
I-Omega-3 Fatty Acids
Emva kokulimala, isigaba sokuqala sokuphilisa sihlala sinxulunyaniswa nokuvuvukala. Le mpendulo ivuyiweyo iluncedo kwaye iyimfuneko ukuze uphilise. Nangona kunjalo, ukuba oku kuvusa kuhlala kunamandla kangako ixesha elide, kungacotha ukubuyela kwimeko yesiqhelo. Enye indlela yokuthintela ukucothisa ukucothisisa ngenxa yokuvuselelwa okugqithisileyo kukutya i-omega ye-omega-3. La mafutha, aqulathwe kwiimveliso ezinjengeentlanzi, i-algae, ii-walnuts, imbewu yeflakisi kunye nembewu ye-chia, zinezinto ezichasene ne-anti-inflamitory. Unokuthintela ukonakala kakhulu okanye ukuvuvukala kwexesha, ukunciphisa isixa sexabiso le-Omega-6, elihlala liqulathwe kwingqolowa, i-canal, umqhaphu, i-oyile yejongo. Kuyaziwa ukuba ukusetyenziswa kwe-omega kakhulu-6 inegalelo ekususweni, ngakumbi ukuba ukusetyenziswa kwe-Omega-3 i-3 i-3 iphantsi. Ukongeza, kwezinye izifundo kuyaxelwa ukuba i-Omega-3 izongezelelo zinokunceda ukonyusa ukuveliswa kweproteni yomsipha, ukunciphisa ukulahleka kwemisipha ngexesha lokungaziphathi kakuhle kwaye kube negalelo ekubuyiselweni kwengqondo. Nangona kunjalo, ukusela kakhulu kwe-Omega-3 i-tobs evela kwizongezo kunokunciphisa amandla omzimba wakho ukubuyisela ubunzima bemisipha emva kokuba ubuyela kuqeqesho. Ke ngoko, kunokwenzeka ukuba wonyuse ukusetyenziswa kwe-Omega-3 ukusuka kwiimveliso, hayi kwiizongezo.
I-zinc yokutya okutyebileyo
I-zinc yinxalenye yee-enzyme ezininzi kunye neeproteni, kubandakanya ezo ziyimfuneko ekuphiliseni inxeba, ukubuyiselwa kunye nokukhula kwezicubu. Ngapha koko, izifundo zibonisa ukuba isixa esona saneleyo se-zinc ukusuka ekutyeni kwakho kunokuthoba inxeba lokuphilisa. Ngenxa yoko, ukusetyenziswa kwe-zinc yokutya okutyebileyo kweZinc, njengenyama, intlanzi, i-mollums, imbewu, imbewu, imbewu, inzuzo, inokukunceda ukuba uphile emva kokonzakala. Abanye abantu banokufumana isongezo sokufumana izongezo nge-zinc ukuqinisekisa ukuthotyelwa kweengcebiso zabo. Kodwa i-zinc ikhuphisana nobhedu lwe-absern of funge, ngoko ke ukwamkelwa kweedosi eziphezulu ze-zinc ezivela kwiikopi zongeziweyo kunokunyusa amathuba okunqongophala kobhedu. Ngokubanzi, ukuba iNqanaba lakho le-zinc lilungile, i-zinc yongezima iZinc ezivela kwizicatshulwa mhlawumbi aziyi kukhawulezisa ukuphilisa inxeba.
Ukutya okutyebileyo kwiVitamin D kunye ne-calcium
I-calcium yinto ebalulekileyo yamathambo kunye namazinyo. Inenxaxheba kuko ekuqulunqweni kwezihlunu kunye nokudluliselwa kwemiqondiso ye-nerve. Kungenxa yoko le nto kubalulekile ukuba ifumane i-calcium eyaneleyo - hayi kuphela xa ubuyisela emva kokonzakala. Ukutya okutyebileyo kokutya kubandakanya iimveliso zobisi, i-Greed Greens, i-Sardine, iBroccoli, iAlmonds, i-Almonds, i-Calcium ye-calcoum tofu kunye nobisi lwemifuno. IVitamin D nayo ayinalo nomsebenzi obalulekileyo, kuba unceda umzimba ukuba afumane i-calcium equlathwe kwiimveliso ozityileyo. Ngokudibeneyo ne-calcium, udlala indima ebalulekileyo ekuvuseleleni emva kokonzakala kwethambo. Ukongeza, ukufumana inani elaneleyo leVitamin D linokonyusa amathuba okubuyisa okuhle emva kotyando. Umzekelo, izifundo zibonakalise ukuba imeko entle yeVitamin D inokuphucula ukubuyiselwa kwemikhosi emva koqhakamshelwano kwi-ANTARE-TREAR. Zimbalwa iimveliso ngokwendalo iqulethe ivithamin D, kodwa umzimba wakho unokuvelisa i-vitamin d phantsi kwefuthe leLanga. Abo bahlala kwimozulu esemantla okanye basebenza inani elincinci lexesha langaphandle, i-onsortives inokucelwa ukuba ifumane inani elaneleyo leVitamin D.
Zimbalwa iimveliso ngokwendalo zine-vitamin d, kodwa umzimba wakho unokuvelisa i-vitamin d phantsi kwempembelelo yelanga
Ifoto: HARTAHH.USPUS.com.
I-Dreane
Isidanga yinto equlathwe kwinyama, intaka kunye neentlanzi. Inceda umzimba wakho ukuvelisa amandla ngelixa uphakamisa imilinganiselo okanye imithambo ephezulu kakhulu. Umzimba womntu unokuyivelisa ngenani le-1 GRAM ngosuku. Isidanga siyinto eyongeziweyo esithandwayo, esiqhele ukwandisa ubunzima bemisipha kunye nokuphucula iziphumo kwimidlalo eyahlukeneyo. Okubangela umdla kukuba, unokukunceda uphile ngokulimala. Isifundo esinye sabonisa ukuba ukongeza i-Dreatines Ukonyusa iseti yemisipha kunye namandla alahlekileyo ngexesha lokungasebenzi kweentsuku ezimbini, ngaphezulu kwe-placebo. Olunye uphando lubonise ukuba abantu abathathe izihlunu ezincinci ezilahlekileyo ngaphezulu komzimba ngexesha lokuziphatha okubi kweveki kunezo zifumene i-placebo. Nangona kunjalo, ayizizo zonke izifundo ezibonisile ezi ziphumo. Kuzo zombini ezi zifundo zibonisa iziphumo ezihle, iwongezi yesakhiwo sendalo yaziswa kwiidosi ezine ze-GIGS mihla le. Kubalulekile ukuba uqaphele ukuba okwangoku akukho mvumelwano malunga nendalo kunye nokubuyisela emva kokulimala kwezemidlalo. Nangona kunjalo, namhlanje isifundo asizange siveze naziphi na iziphumo ezimbi. Isidanga sihlala sesona sifundo sikufundileyo kwaye sikhuselekile, ke kunokwenzeka ukuba sizame.
Glucosamine
I-Glucosamine yinto yendalo equlathwe kulwelo olujikeleze amalungu ajikelezileyo. Uthatha inxaxheba ekudalweni kweeToons, i-ligaments kunye ne-cartilage. Umzimba wakho ngokwemvelo uvelisa i-Glucosamine, kodwa unganyusa inqanaba layo usebenzisa izongezo. Izongezo zihlala zenziwa nokuba zenziwe kwi-mollusc gody okanye ingqolowa ebilisiweyo. Izifundo zabantu abane-Artitris bonisa ukuba i-Glucosamine inokuba luncedo ekunciphiseni iintlungu ezidibeneyo. Ukongeza, uphando kubantu abasempilweni lubonisa ukuba ukongeza iigram eziyi-1-3 zeGlucosamine ngosuku kunokunceda ukunciphisa ukonakala kwemeko yamalungu. Olunye uphando lwakutsha nje kwizilwanyana lubonise ukuba i-guy thayitha yonke imihla yeGlucosamine emva kokuqhekeka kunokukhawulezisa ukuphinda kwenziwe amathambo. Ngokusekwe kwezi zigqibo, abanye abantu bathatha i-Glucosamine yongeza iintlungu zokunciphisa iintlungu emva kokulimala kunye namathambo okanye ukukhawulezisa ukuphola. Nangona kunjalo, kufuna uphando olongezelelweyo lufuneka ngaphambi kokuba enze izigqibo ezifanelekileyo. Kufanelekile ukuba uqaphele ukuba izongezelelo ze-glucosamine zinokuba yingozi kubantu abanesifo se-allergies okanye i-molluscs okanye i-iodine, i-cholesterol ekhulelweyo, i-asthma okanye uxinzelelo lwegazi oluphezulu.
Ezinye iimveliso ziluncedo kwingozi
Ukongeza ekufumaneni inani elaneleyo le-calcium kunye ne-vitamin D, ukusetyenziswa okuhle kwezi mzamo ilandelayo kunokuba negalelo ngokukhawuleza emva kokuqhekeka kwethambo emva kokuchasa amathambo:
I-magnesiyo: Yonyusa amandla kunye nobunzima bamathambo. Iqulethwe kwii-almond, iicashews, i-peanuts, i-potato ye-potato, irayisi emdaka, iimbotyi, iimbotyi ezimnyama, iilensi kunye nobisi.
Isilicon: Idlala indima ebalulekileyo kumanqanaba okuqala wethambo. Ezona zinto zilungileyo zizona zizonke iinkozo kunye neenkozo, iikherothi kunye nePodton.
Vitamins K1 kunye K2: Thumela i-calcium emathanjeni kwaye uncede uphucule amandla. Eyona mithombo ilungileyo ibandakanya iphepha le-grigs, brussels cabbiage, prisses, iaki, i-natby, i-mido, i-vis, i-vis, iimveliso zeqanda ezivela kwiinkomo ze-herbal.
Bor: Ikhuthaza impilo yamathambo ngenxa yokwanda kwe-calcium kunye ne-magnesium kwaye inyuse isenzo se-vitamin D. prines - owona mthombo we-vitamin.
Inasitol: Inceda ekuphuculeni i-calcium yokuwa emathanjeni. Iqulethwe kwi-melon, igrapefruit, iiorenji kunye neprines.
I-Arigine: Le Amino Acid iyimfuneko ekuvelisweni kwe-nitrogen oxide, iikhompawundi ezifunekayo ukuze ziphuculwe. Ezona zinto zilungileyo zibandakanya inyama, iimveliso zobisi, iintaka, ukutya kwaselwandle, amantongomane kunye ne-oatmeal.