Kubalulekile ukuqala usuku ngamandla kunye nokutya okunotye iivithamini kunye nezondlo. Oku kufanele ukuba kube ziziseko zabantu abadala nabantwana. Kule meko, siza kugxila kuyo kukuphi ukutya okungcono? eyeyona incinci endlwini kangangokuba asisweli nto ngemini yabo.
Abantwana ngabo bakwinkqubo yokukhula, ngenxa yesi sizathu, kufuneka baqonde ngakumbi ukutya kwabo ukuze bangabinazintsilelo zaluphi na uhlobo ekuhambeni kwexesha.
Okulandelayo siza kubona ukuba zeziphi izondlo ekufuneka sigxile kuzo ukuze sizole ukuba abantwana bethu, abatshana okanye abazukulwana batya ngokugqibeleleyo.
Iivithamini kunye nezondlo zabantwana
Kukho izondlo ezisibhozo kuphela, uluhlu olufutshane kodwa lubaluleke kakhulu ekufuneka sinikele ingqalelo kulo.
- Vitamin C: Ngaphandle kokuba yi-antioxidant enamandla, iyanceda ukwenziwa kwe-collagen eluswini, iqinisekisa ukukhula okufanelekileyo kwamathambo namazinyo, kwaye ikhetha ukufunxwa kwentsimbi. Ukutya: iorenji, i-broccoli, i-kiwi, iitumato kunye ne-strawberry
- Vitamin AUkugqibelela ngokuvuselelwa kweseli, ukongeza ekugcineni umbono olungileyo wamehlo. Ukutya: amaqanda, imifuno eluhlaza, intlanzi eluhlaza okwesibhakabhaka, iminqathe kunye netumato.
- Vitamin D: Le vithamini yeyona ikhethekileyo kuba ifuna ukukhanya kwelanga ukuze umzimba wethu uyifumane. I-calcium kunye ne-phosphorus ziyayifuna ukuze amathambo namazinyo acoceke kakuhle, ukongeza, le vithamini ilawula amanqanaba e-calcium egazini. Ukutya: ibhotolo, ityhuna, isalmon kunye netshizi.
- Vitamin EUkukhusela ulusu, kuthanda ukukhula kwenkqubo yokuzala, kwaye kugcina nokusebenza kakuhle kwamajoni omzimba. Ukutya apho ungayifumana khona zii-walnuts, iiamangile, iihazelnuts kunye isipinatshi kunye ne-broccoli.
- Calcio: Ikhetha ukujiya kwegazi kwaye ivumela ukutya kuguqulwe kwenziwe amandla, kulawula ukukhula okuqhelekileyo komntu kwaye inoxanduva lokwenza amazinyo namathambo.
- Hierro: Uthwala ioksijini ngeeseli ezibomvu zegazi. Ifumaneka kuzo zonke iintlobo ze inyama, ukutya kwaselwandle kunye nesibindi.
- Potaziyam: Ulawula ulwelo lomzimba, uhambisa intshukumisa yemithambo-luvo kwaye ugcina ukusebenza kakuhle kwemisipha. Ukutya: Isiriyeli, iimbotyi kunye nemifuno.
- I-Zinc: Ixhasa ukukhula kunye nokukhula komzimba, ukukhula ngokwesondo kunye nenkqubo yomzimba yokuzikhusela. Singayifumana kwi iqokobhe, imbatyisi ngakumbi kunye leche.
Ezi zezinye zezondlo ekufuneka sizithathele ingqalelo ukuze abantwana kunye nabantwana bendlu yethu bazithathe ngaphandle kokubuza ukuze bakhule bomelele kwaye babe sempilweni, zibaluleke kakhulu nakubantu abadala ukuba uninzi lwethu luyaphambuka ngokuthatha ezinye ezingacetyiswanga iimveliso.