Kubalulekile ukuqala usuku ngamandla nangokudla okunothe ngamavithamini nezakhamzimba. Lokhu kufanele kube yizisekelo zabantu abadala nezingane. Kulokhu, sizogxila kukho yini ukudla okuhle kakhulu kokuncane kunakho konke kwendlu kangangokuba size siswele lutho osukwini lwabo nosuku.
Izingane yizo ezisezinhlelweni zentuthuko, ngenxa yalesi sizathu, kufanele uqaphele kakhudlwana ekudleni kwabo ukuze bangabi nokushoda kwanoma yiluphi uhlobo ngokuhamba kwesikhathi.
Ngokulandelayo sizobona ukuthi iziphi izakhi zomzimba okumele sigxile kuzo ukuze sizole ukuthi izingane zethu, abashana noma abazukulu bethu badla kahle.
Amavithamini ahamba phambili nezakhamzimba zezingane
Kukhona izakhi zomzimba eziyisi-8 kuphela, uhla olufushane kodwa olubaluleke kakhulu okufanele silunake.
- Vitamin C: Ngaphandle kokuba yi-antioxidant enamandla, kusiza ukwakheka kwe-collagen esikhunjeni, kuqinisekisa ukukhula okufanele kwamathambo namazinyo futhi kuthanda ukumuncwa kwensimbi. Ukudla: i-orange, i-broccoli, i-kiwi, utamatisi kanye ne-sitrobheli.
- I-Vitamin A: Ilungele ukuvuselelwa kwamaseli, ngaphezu kokugcina iso elihle. Ukudla: amaqanda, imifino eluhlaza, inhlanzi eluhlaza okwesibhakabhaka, isanqante notamatisi.
- Vitamin D: Le vithamini yiyona ebaluleke kakhulu ngoba idinga ukukhanya kwelanga emzimbeni wethu ukuze ikumunce. I-calcium ne-phosphorus bayayidinga ukuze amathambo namazinyo enzelwe amaminerali kahle, ngaphezu kwalokho, le vithamini ilawula amazinga e-calcium egazini. Ukudla: ibhotela, i-tuna, i-salmon kanye noshizi.
- Vitamin E: Kuvikela isikhumba, kuthanda ukuthuthukiswa kohlelo lokuzala, futhi kugcina nokusebenza okufanele kohlelo lokuzivikela komzimba. Ukudla lapho ungakuthola khona ama-walnuts, ama-alimondi, ama-hazelnut kanye isipinashi kanye ne-broccoli.
- Calcio: Kukhuthaza ukujiya kwegazi futhi kuvumela ukudla ukuthi kuguqulwe kube ngamandla, kulawula ukukhula okujwayelekile komuntu futhi kunesibopho sokwakha amazinyo namathambo.
- hierro: Uhambisa umoya-mpilo ngamaseli abomvu egazi. Kutholakala kuzo zonke izinhlobo ze- inyama, ukudla kwasolwandle nesibindi.
- Potassium: Ilawula uketshezi lomzimba, idlulisa umfutho wezinzwa futhi igcine ukusebenza kahle kwemisipha. Ukudla: okusanhlamvu, imidumba nemifino.
- Zinc: Ithanda ukukhula nokuthuthuka komzimba, ukuvuthwa kwezocansi namasosha omzimba. Singayithola ku- izimbaza, oysters ikakhulukazi ne ubisi.
Lezi ngezinye zezakhamzimba okufanele sizibheke ukuze izingane nezingane zendlu yethu zikuthathe ngaphandle kokubuza ukuze zikhule ziqine futhi zibe nempilo, futhi kubaluleke kakhulu kubantu abadala okungenzeka ukuthi iningi lethu liyaphambuka ngokuthatha ezinye izinto ezingaluleki kangako imikhiqizo.