Qiniseka ukuba ufumana izakhamzimba ezibalulekileyo emzimbeni wakho kuwo onke amabakala obomi kufuneka ibe yenye yezona zinto ziphambili kubo bonke abantu basetyhini.
Kwaye ukwenza oko kuphakathi kwezitshixo zokuqinisekisa ubomi obude kunye nokonwaba. Emva koko Sichaza ukuba zeziphi ezo zinongo:
Hierro
Phakathi kweminyaka eli-9 ukuya kweli-13 ubudala, amantombazana afanele anyuse ukutya kwawo nge-iron ukuya kwi-8 yeemiligram ngosuku ukubuyekeza ukulahleka kwegazi lokuya exesheni. Ukusukela kwiminyaka ye-14, isixa esinconywayo yimiligram ezili-15 ngosuku. Ukutya okusemgangathweni ukufumana i-iron zizinyama ezibhityileyo, ukutya kwaselwandle, amandongomane, imifuno enamagqabi aluhlaza, iimbotyi kunye neenkozo kunye nezonka eziqiniswe ngale minerali.
Calcio
Njengoko bekhula, abafazi bathambekele ekuphulukaneni nethambo. Ngesi sizathu, oogqirha bacebisa ukwakha amathambo omeleleyo kwasebusheni. Phakathi kweminyaka ye-9 kunye ne-18, icebisa i-1.300 milligrams yecalcium mihla le. Ukongeza kwiimveliso zobisi, le minerali ifumaneka kwimifuno enje nge-kale, ikhaphetshu, okanye i-broccoli.
Ukukhulelwa kunye nokuBeleka
Kula manqanaba obomi, kubalulekile ukuba ungakukhathaleli ukuthathwa kwe-vitamin B, protein, iron, calcium, kunye no-vitamin D. . Ukuya ngaphandle kukwangumbono ogqwesileyo, kuba umzimba wenza uvithamin D ekuphenduleni ekunxibelelaneni nelanga, nangona kuyimfuneko ukukhusela ulusu ukuphepha ukutshisa.
Ukuyeka ukuya esikhathini
Umzimba womfazi uyatshintsha ngenxa yokuyeka ukuya exesheni, oko kuthetha ukuba ifuna ezinye izakha mzimba nezinye ezimbalwa. Kufuneka ufumane i-calcium eyaneleyo (i-1.200 milligrams ngosuku) kunye ne-vitamin D. Ifayibha, enceda ukuthintela izifo kunye nokugcina ikholoni ngokupheleleyo, kunye ne-vitamin B6 (efumaneka kwii-chickpeas, isibindi, intlanzi kunye nenkukhu) ziyimfuneko ngexesha Ukuyeka ukuya exesheni nangaphaya ukugcina impilo entle.