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Ezona zinto ziPhakamileyo kufuneka ube nezongezo zeMpilo ePhakamileyo: Izongezo ezi-5 zokuphucula impilo yakho iyonke

Kweli hlabathi lanamhlanje lihamba ngokukhawuleza, lifuna ukuba sempilweni, kunokuba lucelomngeni. Ukuphila ubomi obuxakekileyo kudla ngokusishiya sidiniwe, sixinezelekile, kwaye singenazo izondlo ezibalulekileyo. Apha kulapho izongezo zingena khona. Ezi zincedisi zempilo ziluncedo zibonelela ngenkxaso eyongezelelweyo ukuze imizimba yethu ichume. Ngokubandakanya izongezo kwirejimeni yakho yemihla ngemihla, unokuqinisekisa ukuba umzimba wakho ufumana inkxaso yesondlo eyongezelelweyo oyifunayo ukuze uphumelele. 

Yintoni izongezo 

Ngamafutshane, izongezelelo ziintlobo ezigxininisiweyo zezondlo, ezinjengeevithamini, iiminerali, imifuno, okanye ezinye izinto, ezithathwa ngomlomo ukuncedisana nokutya okuqhelekileyo. Ziza ngeendlela ezininzi, kubandakanywa iipilisi, iipilisi, umgubo, kunye nolwelo. Injongo yezongezelelo kukubonelela ngezondlo eziyimfuneko ezinokunqongophala ekutyeni okanye ukomeleza imiba ethile yempilo.

Yintoni izongezo

Kukho iintlobo ezininzi zezongezo kwimarike, nganye ineendlela ezahlukeneyo zokusetyenziswa. Ngokomzekelo, i-multivitamins izongezo ezithandwayo ezenzelwe ukubonelela ngeevithamini eziyimfuneko kunye neeminerali. Ezi ziluncedo ngakumbi kwabo banengxaki yokuhlangabezana neemfuno zabo zesondlo ngokutya kuphela.

Nangona kunjalo, kubalulekile ukuqaphela ukuba ngelixa izongezelelo zingadlala indima ebalulekileyo ekuxhaseni impilo, aziyiyo indawo yokutya okunokulinganisela. Kuhlala kubalulekile ukubeka phambili ukutya okunomsoco okubandakanya iintlobo ezahlukeneyo zeziqhamo, imifuno, ukutya okuziinkozo, iiprotheni ezibhityileyo, kunye namafutha anempilo.

Xa uthatha isigqibo sokubandakanya izongezo kwindlela yakho yemihla ngemihla, kubalulekile ukubonisana nengcali yezempilo okanye ingcali yokutya ebhalisiweyo. Banokukukhokela ekumiseleni ukuba zeziphi izongezo ezilungele iimfuno zakho ezithile kwaye baqinisekise ukuba uthatha idosi ekhuselekileyo nesebenzayo.

Top 5 Eyona Supplement for Health 

IiVithamini C kunye ne-E zoLusu oluhle

IiVithamini zihlala zidlala indima ebalulekileyo ekufezekiseni ulusu oluhle nolunempilo. Kwiivithamini ezininzi ezinegalelo kwimpilo yolusu, iivithamini C kunye ne-E zimbini zezona zibalulekileyo.

I-Vitamin C yi-antioxidant enamandla enceda ukuthobisa ii-radicals zamahhala eluswini. Ii-radicals zamahhala ziyi-molecule ezingazinzanga ezenza umonakalo kwiiseli, ezibangela ukuguga kwangaphambi kwexesha, ubuthuntu kunye nemibimbi. Ngokulwa nala mamolekyuli ayingozi, i-vitamin C inceda ukukhusela ulusu kuxinzelelo lwe-oxidative kwaye ikhuthaza ukubonakala kolutsha.

Ukongezelela, i-vitamin C idlala indima ebalulekileyo kwi-collagen synthesis. I-Collagen yiprotheyini enika amandla kunye nokwakheka kwesikhumba. Nangona kunjalo, ukuveliswa kwe-collagen ngokwemvelo kuyehla ngokukhula, okukhokelela ekudakaleni kwesikhumba kunye nokwakhiwa kwemigca emihle kunye nemibimbi. Ngokukhuthaza ukuveliswa kwe-collagen, ivithamin C inceda ukugcina ukuqina kwesikhumba kunye nokuqina.

I-Vitamin E yi-antioxidant e-fat-soluble ekhusela ulusu kumonakalo obangelwa kukukhanya kwelanga kunye nezinye izinto ezinobungozi bokusingqongileyo. Isebenza ngokungathathi hlangothi ii-radicals zamahhala kunye nokukhusela kwiiseli zesikhumba ezonakalisayo. 

Ukudibanisa i-vitamin C kunye ne-E kwiimveliso zokunakekelwa kwesikhumba kunenzuzo kakhulu. Xa zisetyenziswa kunye, ezi vithamin zomeleza iipropathi zomnye komnye, zibonelela ngokhuselo olunamandla ngokuchasene neeradicals zasimahla. Ukongeza, iVithamin E inceda ukuzinzisa kunye nokwandisa iziphumo zeVithamin C, ukuyivumela ukuba ingene nzulu eluswini.

IiVithamini C kunye ne-E zoLusu oluhle

Indima yeCalcium kunye neMagnesium kwiMpilo yeBone

Xa kufikwa ekugcineni amathambo omelele kwaye esempilweni, iiminerali ezibalulekileyo ze-calcium kunye ne-magnesium zibalulekile ekwakhiweni kwamathambo, ukwakheka kwamathambo, kunye nempilo yamathambo iyonke. I-calcium yeyona minerali ininzi emzimbeni kwaye ifumaneka ikakhulu emathanjeni nasemazinyweni. Eyaziwayo ngendima yayo ekwakheni nasekugcineni amathambo aqinileyo, i-calcium eyaneleyo iyimfuneko ebomini bonke njengoko inceda ukwandisa ubunzima bamathambo kunye nokukhusela ukulahleka kwethambo. 

I-Magnesium yeyona minerali yesine ininzi emzimbeni kwaye iyafuneka kwiintlobo ezahlukeneyo ze-biochemical reaction. Idlala indima ebalulekileyo kwi-mineralization yamathambo njengoko inceda ukuguqula i-vitamin D ibe yifom esebenzayo efunekayo yokufunxa i-calcium.

I-calcium kunye ne-magnesium zisebenza kunye ukugcina ibhalansi phakathi kwe-osteoblasts (iiseli ezakha ithambo) kunye ne-osteoclasts (iiseli eziqhekeza ithambo). Basebenza njengezinto ezilawulayo eziqinisekisa ukuba ukulungiswa kwamathambo kwenzeka ngokuchanekileyo. Xa kukho ukungalingani phakathi kwezi zimbiwa zimbini, impilo yamathambo inokuba sengozini. Ukutya kwe-calcium eyaneleyo kunokukhokelela ekulahlekelweni kwamathambo, okwenza amathambo abe buthathaka kwaye abe buthathaka. Ngokufanayo, ukunqongophala kwe-magnesium kunokuphazamisa ukubunjwa kwamathambo kwaye kukhokelela kwi-osteoporosis.

Ukuqinisekisa impilo efanelekileyo yamathambo, kubalulekile ukufumana isixa esaneleyo se-calcium kunye ne-magnesium ngokutya okunokulinganisela. Iimveliso zobisi, ezinjengobisi, itshizi, neyogathi, ziyimithombo ebalaseleyo yecalcium. I-Magnesium inokufumaneka kwiinkozo ezipheleleyo, amandongomane, iimbewu, iimbotyi, kunye netshokholethi emnyama.

Uninzi lwabantu lunokufumana inani elithile le-calcium kunye ne-magnesium ngokutya okunempilo, kodwa kubantu abanokutya okungafezekanga, izongezelelo ze-calcium kunye ne-magnesium supplements lukhetho olungcono. Xa ukhetha izongezelelo, unokuqwalasela iinkalo ezininzi. . 

Kwezi, eyona ndlela ixhaphakileyo yi-calcium carbonate, kodwa i-calcium L-threonate ibonakaliswe ukuba yandisa kakhulu i-calcium deposition emathanjeni, ngaloo ndlela yandisa ukuxinana kwamathambo kunye namandla. I-calcium L-threonate yonyusa ukuxinana kwamathambo kwaye inceda ukwenza amathambo omelele kwaye abesempilweni.

I-Magnesium iza ngeendlela ezininzi, ngoko ke unokukhetha uhlobo olulungele wena. Ngokuqhelekileyo, i-magnesium inokuthatyathwa ngomlomo njengesongezelelo. I-Magnesium citrate, i-magnesium malate, i-magnesium taurate kunye ne-magnesium threonate ifunxwa lula ngumzimba kunezinye iifom ezifana ne-magnesium oxide kunye ne-magnesium sulfate.

Indima yeCalcium kunye neMagnesium kwiMpilo yeBone

Ukuqonda indima yeeVithamini B kwiMveliso yaMandla

Iivithamini B liqela lezondlo ezibalulekileyo ezidlala indima ebalulekileyo ekuveliseni amandla omzimba. Ziyakwazi ukunyibilika emanzini, okuthetha ukuba azinakugcinwa ngobuninzi kwaye kufuneka zizaliswe rhoqo ngokutya okanye izongezo.

Kukho iintlobo ezisibhozo zeevithamini B, kuquka i-B2 (i-riboflavin), i-B3 (i-niacin), i-B9 (i-folic acid), i-B12 (i-cobalamin), njl njl. Nganye kwezi vithamini zinendima ekhethekileyo kwi-metabolism yamandla.

Iivithamini ze-B zibandakanyeka kwiinkqubo ezahlukeneyo ze-metabolic, kubandakanywa ukuhlanganiswa kwee-molecule zamandla ezifana ne-ATP (adenosine triphosphate). Ukongeza, iivithamini ze-B zidlala indima ephambili kwimveliso yamandla ngokukhuthaza imetabolism ye-carbohydrates, amafutha kunye neeprotheni. Nangona ukutya okunesondlo okutyebileyo ngeenkozo ezipheleleyo, iimbotyi, iiproteni ezibhityileyo, iziqhamo nemifuno kunokunika iivithamini B ezaneleyo, abanye abantu, njengabatya imifuno, abantu abadala abadala, nabantu abanengxaki yokwetyisa, banokufuna Yongeza iivithamini B ekutyeni kwakho ngevithamin. izongezo.

Amandla e-Antioxidants kwi-Detoxification kunye nokuCoca

Eyaziwayo njengeekhompawundi ezineenzuzo ezininzi zempilo, i-antioxidants ikhusela imizimba yethu kwimiphumo eyingozi ye-radicals yamahhala, iimolekyuli ezingazinzanga ezinokubangela umonakalo kwiiseli zethu kunye ne-DNA. Ii-Antioxidants zisebenza ngokunciphisa ii-radicals zasimahla kunye nokuphucula inkqubo yendalo yokukhutshwa kwetyhefu emzimbeni wethu. Ukuquka ukutya okune-antioxidant-etyebileyo ekutyeni kwethu, okunjengamaqunube, imifuno ye-cruciferous, kunye neti eluhlaza, kunokuxhasa kakhulu iinzame zokunciphisa umzimba.

Ukongeza, i-antioxidants ayincedi kuphela ekupheliseni i-toxins kodwa ikwanciphisa ukuvuvukala emzimbeni. Ukuvuvukala kuyimpendulo yendalo yokulimala okanye ukusuleleka, kodwa ukuvuvukala okungapheliyo kunokukhokelela kwiingxaki zempilo zexesha elide. Ngokunciphisa ukuvuvukala, i-antioxidants ixhasa impilo yonke yomzimba wethu kwaye iqinisekisa inkqubo esebenzayo yokukhupha.

Amandla e-Antioxidants kwi-Detoxification kunye nokuCoca

IiProbiotics kwiMpilo yokugaya ukutya

Iiprobiotics zizixhobo ezixabisekileyo zokugcina impilo yokugaya kunye nempilo yonke. Ezi microorganisms eziphilayo zineenzuzo ezininzi, ekuphuculeni ukugaya kunye nokunciphisa iimpawu zesisu sokunyusa amajoni omzimba. Iiprobiotics zenzeka ngokwemvelo emizimbeni yethu, kwaye zikwafumaneka kukutya okuthile kunye nezongezelelo.

Xa kuziwa kwimpilo yokugaya, i-probiotics ibonakaliswe ukuba inefuthe elihle kwiimeko ezahlukeneyo zesisu. Banceda ukuphucula ibhalansi yebhaktheriya enenzuzo emathunjini, ngaloo ndlela iphucula umsebenzi wokugaya jikelele. Oku kunokunciphisa imiba eqhelekileyo yokwetyisa njengokuqunjelwa, igesi, kunye nokuqhinwa.

Iiprobiotics zikwadlala indima ebalulekileyo ekukhuthazeni amajoni omzimba asempilweni. Malunga neepesenti ezingama-70 zeeseli zethu zokuzikhusela kwizifo zihlala emathunjini, ngoko ke ulungelelwaniso olufanelekileyo lwezityalo zamathumbu lubalulekile. Iiprobiotics zinceda ekulawuleni ukusabela kwamajoni omzimba emathunjini, ukomeleza ukhuseleko lomzimba kwiintsholongwane eziyingozi, kunye nokunciphisa umngcipheko wosulelo.

Ukongeza, ukugcina ukutya okunempilo kunye nokulinganisela kubalulekile ukuxhasa izibonelelo zeprobiotics. Ukutya ukutya okutyebileyo kwifiber, iziqhamo, imifuno, kunye nokutya okuziinkozo kunokubonelela ngezondlo eziyimfuneko ukuze iibhaktheriya eziluncedo zichume. Kwakhona kubalulekile ukuba ugweme ukugqithiswa kokutya okucutshungulwayo, iswekile kunye ne-antibiotics, njengoko oku kunokuphazamisa ukulingana kwebhaktheriya emathunjini.

Ngubani ofuna izongezo?

Izongezo zokutya zigubungela udidi olubanzi lweemveliso ezenzelwe ukongeza izondlo esizifumana kukutya kwethu okuqhelekileyo. Ziza ngeendlela ezininzi, kuquka iivithamini, iiminerali, imifuno, iiamino acids, kunye neeenzymes. Nangona ukutya ukutya okunesondlo ngokuqhelekileyo kuyeyona ndlela ilungileyo yokufumana izondlo eziyimfuneko, abanye abantu banokuba neemfuneko ezithile zokutya okanye bajongane nemingeni ekuhlangabezaneni neemfuno zesondlo ngokutya kuphela.

Ngubani onokuzuza kwizongezo?

●Ukunqongophala kwezondlo: Abantu abaneziphene ezithile zesondlo (ezifana nentsimbi, i-vitamin D, i-vitamin B12, okanye i-calcium) inokufuna ukongezwa. Oku kusilela kusenokuvela kwizinto ezifana nezithintelo zokutya, iimeko zonyango, okanye ukusetyenziswa kwamayeza ixesha elide.

 ●Ukutya okuKhethekileyo: Abantu abatya imifuno, imifuno, kunye nabantu abanganyamezeliyo ukutya okanye abakwalana nabo banokuba nobunzima bokufumana zonke izondlo eziyimfuneko ngokutya kuphela. Kule meko, izongezo ezijoliswe kuzo zinokunceda ukuvala izikhewu zesondlo.

 ●Amanqanaba athile obomi: Amanqanaba athile obomi, anjengokukhulelwa, ukuncancisa, okanye ubudala, anokufuna izongezelelo ezongezelelekileyo ukuxhasa utshintsho lweemfuno zesondlo somzimba. Iivithamini zangaphambi kokubeleka, i-omega-3 fatty acids, kunye ne-calcium supplements zidla ngokucetyiswa ngexesha nasemva kokukhulelwa.

●Iimbaleki kunye nabantu abakhutheleyo: Abantu abenza umsebenzi onzima womzimba banokuzuza kwizongezelelo ezithile zokuphucula ukusebenza, ukukhuthaza ukubuyiswa kwemisipha, okanye ukuxhasa impilo edibeneyo.

 ●Indlela yokuphila engafanelekanga kunye neengxaki zokuzifunxa: Abantu abasela kakhulu okanye abatshayayo, kunye nabantu abane-malabsorption okanye iingxaki zamathumbu.

Ngubani ofuna izongezo?

Umthombo ongcono kakhulu weNiacin Foods

Ukufaka ukutya okutyebileyo kwe-niacin ekutyeni kwethu yeyona ndlela ilungileyo yokuhlangabezana neemfuno zethu zemihla ngemihla. Ukutya okuphezulu kwi-niacin kubandakanya:

 ●Amandongomane kunye nembewu:Eminye yemithombo engcono kakhulu iquka amandongomane, imbewu kajongilanga, iialmonds kunye neflaxseeds. Ayinikezeli kuphela umthamo ophilileyo we-niacin, kodwa kunye nezinye izondlo ezibalulekileyo, amafutha anempilo, kunye nefiber.

 ●Inkukhu kunye nenyama ebhityileyo:Inkukhu, i-turkey, kunye nenyama yenkomo ebhityileyo (efana ne-sirloin okanye i-tenderloin) iqulethe ixabiso eliphezulu le vitamin eyimfuneko. Azizityebi kwi-niacin kuphela, zikwabonelela ngeprotheyini ekumgangatho ophezulu, i-iron, kunye nezinye izondlo ezibalulekileyo.

●Intlanzi kunye nokutya kwaselwandle:Ngokukodwa i-tuna, i-salmon, i-sardines kunye ne-shrimp ayimnandi kuphela kwi-taste buds, kodwa ityebile kwi-niacin.

●Amazimba: Iinkozo ezipheleleyo ezifana nerayisi emdaka, iquinoa, oats, kunye nerhasi azityebi kuphela kwifibre yokutya, kodwa zikwayimithombo emihle kakhulu yeniacin. Banika amandla azinzileyo, uncedo lokugaya, kunye nokunceda ukulawula amanqanaba eswekile yegazi.

●Iimbotyi kunye nemifuno:kubandakanywa iilentile, ii-chickpeas, iimbotyi zezintso kunye neembotyi ezimnyama, ezityebileyo kwi-niacin, i-fiber kunye neeminerali ezahlukeneyo. Zineenzuzo ezininzi zempilo, kubandakanywa nokuphucula impilo yokugaya, ukuzinzisa amanqanaba eswekile yegazi kunye nokuxhasa impilo yentliziyo.

●Iimveliso zederi:Iimveliso zobisi ezifana nobisi, iyogathi, kunye noshizi azaziwa kuphela ngomxholo we-calcium, kodwa zikwangumthombo omkhulu we-niacin.

Yeyiphi eyona ndibaniselwano yezongezo?

Ukutya okupheleleyo kwezempilo kutyebile kwizondlo eziyimfuneko, iivithamini, iiminerali kunye ne-antioxidants ezixhasa imisebenzi yemizimba yethu. Oku kutya kuyasondla ngaphakathi kwaye kusinika indlela epheleleyo yokugcina impilo entle. Nangona izongezo zokutya zingasetyenziselwa ukongeza kwisidlo sakho, ukutya okunempilo kusesisiseko sezongezo zesondlo somzimba. Xa ufaka izongezo kwisidlo sakho sobuqu, kufuneka uzame ukutya ukutya okutyebileyo ngezondlo yonke imihla.

Iinkwenkwezi zoKutya okuPheleleyo kweMpilo:

●Amagqabi Amagqabi:Qala uhambo lwakho oluya kwimpilo yonke ngemifuno enamagqabi njengespinatshi, ikale, kunye neSwiss chard. Le mifuno eluhlaza enomsoco ityebile kwifiber, iivithamini A, C, kunye ne-K kwaye ineenzuzo ezahlukeneyo zempilo, ezibandakanya ukuqinisa amajoni omzimba, ukuphucula ukugaywa, kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

● Amaqunube:Yonwabela imibala eqaqambileyo yamaqunube njengamaqunube, amaqunube kunye namaqunube. Ezi zindlu ezincinci zesondlo zigcwele i-antioxidants, i-fiber, kunye neevithamini ezibalulekileyo. Ukusetyenziswa rhoqo kwamaqunube kunokukhuthaza impilo yengqondo, ukunciphisa ukuvuvukala, kunye nokuxhasa impilo yentliziyo.

●Amandongomane kunye nembewu:Faka iintlobo ezahlukeneyo zeendongomane kunye nembewu ekutyeni kwakho, njengealmonds, walnuts, iflaxseeds kunye nembewu ye-chia. Zizityebi kumafutha enempilo, i-fiber, iiprotheyini kunye neevithamini kwaye zineenzuzo ezininzi zempilo, kubandakanywa nokuphucula impilo yentliziyo, ukuncedisa ekulawuleni ubunzima kunye nokuphucula ukusebenza kwengqondo.

●Amazimba:Tshintshiselana ngeenkozo ezisulungekileyo ngeentlobo ezipheleleyo zeenkozo ezifana nequinoa, irayisi emdaka kunye neoats. Ezi zikhetho ezixineneyo zezondlo zigcwele ifayibha, iivithamini B, kunye neeminerali eziyimfuneko kwimpilo yonke. Iinkozo ezipheleleyo zinokunceda ukulawula amanqanaba eswekile yegazi, ukuphucula impilo yokugaya, kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

●Iiprobiotics:Hlakulela amathumbu asempilweni ngokubandakanya ukutya okutyebileyo kweprobiotic kukutya kwakho. I-yogurt, i-kefir, i-sauerkraut, kunye ne-kimchi yimithombo egqwesileyo yebhaktheriya enenzuzo ephucula ukugaya, ukuxhasa umsebenzi wokuzivikela omzimba, kunye negalelo kwimpilo yonke yamathumbu.

●Iprotheyini ebhityileyo:Khetha imithombo yeprotheyini ebhityileyo efana neenkukhu, intlanzi, iimbotyi kunye netofu. Iprotheyini inceda ukulungisa izihlunu, ixhasa imetabolism, kwaye ikunceda uhlale ugcwele ixesha elide. Ikwadlala indima ebalulekileyo ekugcineni ubunzima obunempilo kunye nokukhuthaza impilo entle ngokubanzi.

Umthombo ongcono kakhulu weNiacin Foods

Umthamo wezongezelelo

Izinto ezininzi zinefuthe kwidosi efanelekileyo yesongezelelo. Ezi zinto ziquka ubudala, ubulili, impilo yonke, iimeko zonyango eziphantsi, ukutya okutyayo, indlela yokuphila, kunye neenjongo ezithile okanye iimfuno.

Ukuba isongezelelo siza kunye nedosi ecetyiswayo ekhankanywe kwileyibhile okanye idosi ecetyiswe yingcali yezempilo, ngoko ke kubalulekile ukuqala ngaloo dosi. Iidosi ezicetyiswayo zihlala zisebenza njengesiseko kwaye zimiselwa ngokusekelwe kuphando olubanzi kunye nolingo lwezonyango. Ukuqala ngedosi ecetyiswayo ivumela umzimba wakho ukuba ulungelelanise kwaye uphendule kwisongezelelo ngokufanelekileyo.

Ukuqwalasela izinto ezahlukeneyo, ukuqala ngedosi ecetyiswayo, ukumamela umzimba wakho, kunye nokulungelelanisa ngokuthe ngcembe ithamo kunokukunceda ufikelele kwiziphumo ozifunayo. Khumbula, kusoloko kububulumko ukufuna isikhokelo sokhathalelo lwempilo xa umisela idosi efanelekileyo kwiimfuno zakho ezithile.

Umbuzo: I-magnesium inegalelo njani kwimpilo yonke?
A: I-Magnesium yiminerali ebalulekileyo ebandakanyekayo kwi-300 ye-biochemical reactions emzimbeni. Ixhasa umsebenzi we-nerve, impilo ye-muscle, imveliso yamandla, kwaye idlala indima ekugcineni isigqi sentliziyo enempilo.

Umbuzo: Ndingazifumana zonke izondlo eziyimfuneko kukutya okunesondlo kuphela?
A: Nangona ukutya okunesondlo kubalulekile, ngamanye amaxesha kunokuba nzima ukufumana zonke izondlo eziyimfuneko ekutyeni kuphela. Izongezelelo zinokunceda ukugcwalisa naziphi na izikhewu zezondlo kunye nokuqinisekisa impilo efanelekileyo.

Ukuziphendulela: Esi sithuba seblogi sisebenza njengolwazi oluqhelekileyo kwaye akufanele luthathwe njengengcebiso yezonyango. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.

Ixesha lokuposa: Sep-20-2023