Qiniseka ukuthi uthola izakhi zomzimba ezidingekayo emzimbeni wakho kuzo zonke izigaba zokuphila kumele kube yinto eseqhulwini kubo bonke abesifazane.
Futhi ngukuthi ukwenza kanjalo kuphakathi kwezihluthulelo zokuqinisekisa impilo ende neyenjabulo. Ngemuva kwalokho sichaza ukuthi ziyini lezo zakhamzimba:
hierro
Phakathi kweminyaka yobudala eyisi-9 nengu-13, amantombazane kufanele akhuphule ukudla kwawo okusansimbi aye kumamiligremu ayi-8 ngosuku ukunxephezela ukulahleka kwegazi lokuya esikhathini. Kusukela eminyakeni engu-14, inani elinconywayo lingama-milligram ayi-15 ngosuku. Ukudla okuhle ukuthola insimbi yizinyama ezinamafutha, ukudla kwasolwandle, amantongomane, imifino eluhlaza okotshani, imidumba namabele kanye nezinkwa eziqiniswe ngaleli mineral.
Calcio
Njengoba abesifazane bekhula, abesifazane bathambekele ekulahlekelweni kwamathambo. Ngalesi sizathu, odokotela bancoma ukuthi bakhe amathambo aqinile besakhula. Phakathi kweminyaka engu-9 no-18, yeluleka ama-milligram ayi-1.300 we-calcium nsuku zonke. Ngaphezu kwemikhiqizo yobisi, le minerali itholakala kwimifino efana ne-kale, iklabishi noma i-broccoli.
Ukukhulelwa Nokubeletha
Ngalezi zigaba zokuphila, kubalulekile ukungakunaki ukuphuza uvithamini B, amaprotheni, i-iron, i-calcium novithamini D. Ukuthola lesi sithako sokugcina esibalulekile, kuyadingeka ukuthi udle izinhlanzi ezinamafutha njenge-salmon, ubisi oluqinile kanye nejusi le-orange . Ukuphumela ngaphandle nakho kuwumqondo omuhle kakhulu, ngoba umzimba wenza uvithamini D ukuphendula ukuxhumana nelanga, yize kubalulekile ukuvikela isikhumba ukuze sigweme ukushisa.
Ukuya esikhathini
Umzimba wowesifazane uthola ushintsho ngenxa yokunqamuka kokuya esikhathini, okusho ukuthi idinga ezinye izakhamzimba futhi ezinye izidingongqangi. Udinga ukuthola i-calcium eyanele (ama-milligram ayi-1.200 ngosuku) novithamini D. Fibre, esiza ukuvikela izifo nokugcina ikholoni ligcwele, novithamini B6 (otholakala kuma-chickpeas, isibindi, inhlanzi, kanye nenkukhu) nawo abalulekile ngesikhathi ukunqamuka kokuya esikhathini nangaphezulu ukugcina impilo enhle.