Iimfuno zokutya zabantu abadala ziyatshintsha ngokuhamba kwexesha. Ngokukhula, utshintsho olubalulekileyo lwenzeka emzimbeni wethu ochaphazela amandla ethu okusebenza kunye nokufunxa izondlo. Isondlo esifanelekileyo sinokunceda ukukhusela nokulawula izifo ezininzi, ukuphucula imisebenzi yomzimba kunye nengqondo, kunye nokukhuthaza ubomi obude.
Kule nqaku siza kukuxelela Ubudala buzichaphazela njani iimfuno zakho zesondlo Yeyiphi imiba ekufuneka uyithathele ingqalelo ukuze wondleke kakuhle.
Ubudala buzichaphazela njani iimfuno zakho zesondlo
Ukubaluleka kwesondlo kubantu abadala kubaluleke kakhulu. Ekwaluphaleni, abantu abalupheleyo banokuphelelwa ngumdla wokutya, utshintsho kwincasa nevumba, kube nzima nokuhlafuna nokwetyisa. Le mingeni inokukhokelela ekunqongophelweni kwezondlo ezibalulekileyo, ezithi Ngapha koko, inokubangela ubuthathaka kunye nokunyuka kokuchaphazeleka kusulelo kunye neengxaki ezahlukeneyo zempilo.
Impilo jikelele kunye nokuphila kakuhle kwabantu abadala kuphenjelelwa kakhulu sisondlo. Ngokuguga, utshintsho lwe-physiological lwenzeka emzimbeni wethu oluchaphazela zombini iimfuno zethu zesondlo kunye nokukwazi kwethu ukufumana izondlo ezibalulekileyo. Ngenxa yoko, isondlo esikhethekileyo siyinxalenye ephambili yokuqinisekisa umgangatho wobomi obuphezulu kubantu abadala.
Njengoko sikhula, iimfuno zethu zekhalori ziyancipha njengoko imetabolism yethu icotha, nangona imfuno yezondlo ezibalulekileyo ezifana neeprotheni, iivithamini kunye neeminerali zinokunyuka. Ukongeza, kuqhelekile ngeli nqanaba lobomi ukufumana ubunzima obuncitshisiweyo bemisipha, ukuxinana kwamathambo, kunye nokungasebenzi kakuhle komzimba.
Iprotheni eninzi yokugcina ubunzima bemisipha
Ukutya ukutya okucebileyo kwizondlo ezithile kunokunciphisa le miphumo kwaye kunciphise ingozi yezifo ezingapheliyo. Ngokukodwa, iprotheni ephezulu idla ngokuyimfuneko kubantu abadala ukugcina ubunzima bemisipha, kunye nemithombo efana nenkukhu okanye intlanzi ibe luncedo. Kwakhona Kubalulekile ukuqinisekisa ukutya okwaneleyo kwe-calcium kunye ne-vitamin D ukomeleza amathambo. Ukongezelela, i-fiber idlala indima ebalulekileyo ekukhuthazeni ukugaya okunempilo kunye nokuthintela ukuqhina, okuhlala kwenzeka ebudaleni. Kubalulekile ukugcina i-hydration, njengoko ukuvakalelwa konxano kuncipha kunye nobudala, okwandisa umngcipheko wokungabikho kwamanzi.
Ngendlela efanayo, kuyacetyiswa ukuba ukhethe ukutya okuziinkozo kunye nemifuno xa usebenzisa i-carbohydrates ukugcina ukuhamba rhoqo kwamandla kunye nefiber. Ngaphandle koko, Ukudityaniswa kwamafutha anempilo afana namafutha emifuno, i-avocados okanye amantongomane kunegalelo elihle kwimpilo ye-cardiovascular.
Ukuthobela ezi zikhokelo kuvumela abantu abadala ukuba bagcine impilo yabo, ukunceda ukukhusela ngokufanelekileyo okanye ukulawula iingxaki ezifana nokungaphumeleli kwezintso, isifo sikashukela kunye nesifo senhliziyo.
Iingcebiso eziluncedo kubakhathaleli
Kubalulekile ukwenza isondlo somntu ngamnye ngokweemfuno neemeko zomntu ngamnye. Nangona kunjalo, oku akuthethi ukuba umsebenzi ulula. Ngokufuthi sinokuzifumana sinamathandabuzo ngendlela yokuqalisa. Okulandelayo, siza kukunika iingcebiso ezisisiseko ekufuneka uzigcine engqondweni:
Ukucwangcisa ukutya
Ukuqala, ukucwangciswa kokutya okusebenzayo kubaluleke kakhulu. Ngokulungiselela kunye nokulungelelanisa iimenyu zeveki, unokunceda ekuqinisekiseni ukutya okunokulinganisela okulungiselelwe iimfuno zesigulana. Ukubandakanya iintlobo ngeentlobo zokutya okunesondlo kunye nokuseka amaxesha okutya angaguquguqukiyo kunokwenza lula ulawulo lokutya kwaye uthintele ukhetho olungxamisekileyo olunokukhokelela kwezinye iindlela ezinempilo enganeno.
Kwakhona kunokwenzeka ukuphucula ukulungiswa kokutya, ngakumbi ngokukhetha ukupheka ukutya okunesondlo. Kubalulekile ukukhetha iindlela zokupheka ezigcina izondlo kunye nokunciphisa amafutha ahluthayo kunye neeshukela ezongezelelweyo. Iindlela ezinempilo ezifana nokugcoba, ukubhaka, ukutshisa, kunye ne-sautéing zikhetho ezintle ezigcina incasa kunye nexabiso lesondlo sokutya.
Ukuqwalaselwa kunye nokulungelelanisa
Kubalulekile ukuvavanya rhoqo ukutya kunye nokwenza uhlengahlengiso ngokusekelwe kwiimfuno zesigulana. Ngaphandle koko, sinokujonga indlela isigulane esisabela ngayo kwisicwangciso sokutya. Njengoko abantu bekhula, badla ngokutya kancinci, nto leyo ekhokelela ekutyeni okusezantsi kwezondlo ezibalulekileyo.
Iprotein
Ukwakha izihlunu, abantu abadala bafuna iprotheni ephezulu xa kuthelekiswa nabantu abancinci. Kubalulekile ukulungiswa kwemisipha kunye nokukhula, amanqanaba aneleyo eprotheyini abalulekile ekugcineni ubunzima bemisipha. Nokuba kungemithombo yokutya okanye izongezo, Ukutya okwaneleyo kweprotheyini kubalulekile ukukhusela i-sarcopenia.
Omega-3
Ibaluleke kakhulu ekusebenzeni kakuhle kwentliziyo kunye namehlo, iOmega-3 ikwakhusela inkqubo yemithambo-luvo. Inani elibalulekileyo labantu abayityi ngokwaneleyo i-Omega-3, nto leyo ekhokelela ekuwohlokeni okukhawulezayo kwamajoni abo omzimba.
Calcio
Ukutya okucetyiswayo kwansuku zonke kubantu abadala abadala yi-1200 mg. Ukunceda ukukhusela i-osteoporosis, isifo esibonakala ngokuchithwa kwethambo, kubalulekile ukulawula amanqanaba e-calcium.
Vitamin D
I-Vitamin D iququzelela ukufunxwa kwe-calcium kunye nokugcinwa kwayo emathanjeni. Kubantu abaneminyaka eyi-65 ubudala nangaphezulu, ukutya kwansuku zonke kwe-10 ukuya kwi-15 mg kunconywa. Izifundo ezininzi zibonisa ukuba ukunqongophala kwevithamin D yeyona nto ixhaphakileyo phakathi kwabemi. Ngokukodwa kwiinyanga zasebusika. Kubalulekile kubantu abadala, ngakumbi abo bachitha ixesha elininzi bengaphakathi, ukujonga amanqanaba e-vitamin D.
Vitamin E
Ukulawula amanqanaba e-vitamin E kubalulekile ngenxa yezizathu ezininzi. Le vithamini iyimfuneko inceda ukuchacha, iqinisa amajoni omzimba kwaye ikhusela inkqubo ye-nervous. Kubadlali balo naliphi na ubudala, i-vitamin E ibaluleke kakhulu ekulweni ne-radicals yamahhala. Kubantu abadala abadala, ukutya okucetyiswayo kwansuku zonke ngu-20 mg.
ivithamin K2
Nangona ingaqhelekanga kakhulu, ukunqongophala kwevithamin K kubonwa kakhulu kubantu abadala. Ukuxhaswa kwe-Vitamin K2 kunciphisa amathuba okubandezeleka kweziganeko ze-cardiovascular, i-osteoporosis kunye neengxaki zamazinyo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela ubudala obuchaphazela ngayo iimfuno zesondlo.