Izondlo ezibalulekileyo ziikhompawundi ezingenakuvezwa ngumzimba okanye ezingenako ukuvelisa ngobuninzi obaneleyo. Ngokutsho kweWorld Health Organization, ezi zondlo kufuneka ziphume ekutyeni kwaye zibalulekile ekuthinteleni izifo, ukukhula nempilo entle.
Nangona zininzi izondlo ezibalulekileyo, zinokwahlulwa zibe ngamacandelo amabini: i-macronutrients kunye ne-micronutrients. Iimacronutrients zityiwa ngobuninzi kwaye zibandakanya iibhloko ezinkulu zokwakha ukutya kwakho (iprotheni, i-carbohydrates, kunye namafutha) enika umzimba wakho amandla. Endaweni yoko, iivithamini kunye neeminerali ziyi-micronutrients, kwaye iidosi ezincinci zihamba indlela ende.
Zizonke zintandathu izondlo ezibalulekileyo ekufuneka sizitye yonke imihla ukuze sonwabele impilo entle.
Macronutrients
Iimacronutrients zezona zondlo ezibalulekileyo. Zifumaneka phantse kuzo zonke ukutya kwaye zibonelela ngomthamo omkhulu weekhalori. Ezi zenziwe ngeeprotheni, iicarbohydrates kunye namafutha.
Iprotein
Iprotheyini inexesha layo, kwaye kungekhona nje phakathi kwabantu abadlala imidlalo. Esi sondlo siyimfuneko kwimpilo entle. Iiprotheyini zibonelela ngeebhloko zokwakha zomzimba, kwaye kungekhona nje kwimisipha. Iseli nganye, ukusuka ethanjeni ukuya eluswini ukuya enweleni, ineprotheyini.
I-16 ekhulwini lobunzima bomzimba womntu buvela kwiprotini. Isetyenziselwa ikakhulu ukukhula, impilo kunye nokugcinwa komzimba. Zonke iihomoni, izilwa-buhlungu kunye nezinye izinto ezibalulekileyo zenziwe ngeprotheni. Ayisetyenziselwa ukondla umzimba ngaphandle kokuba kuyimfuneko.
Ezi zenziwe ngokwahlukeneyo iiamino acid. Nangona umzimba unokudala ezinye ii-amino acids ngokwawo, zininzi ii-amino acids ezibalulekileyo ezinokuvela kuphela ekutyeni. Iindidi ezahlukeneyo ze-amino acid ziyimfuneko ukuze umzimba usebenze ngokufanelekileyo. Iindaba ezimnandi zezokuba akuyomfuneko ukuba sitye zonke ii-amino acids ngaxeshanye. Umzimba unokudala iiprotheyini ezipheleleyo kukutya okutyayo imini yonke.
Nangona inyama, intlanzi, kunye namaqanda ziyimithombo efanelekileyo yee-amino acids ezibalulekileyo, sinokufumana iprotheyini kwimithombo yezityalo efana nemifuno, iimbotyi zesoya, amandongomane kunye nezinye iisiriyeli. Ubungakanani obuchanekileyo beprotheyini oyifunayo imihla ngemihla ixhomekeke kwizinto ezahlukeneyo, kuquka iminyaka yethu kunye nokusebenza komzimba.
IiCarbohydrate
Iicarbohydrate ziyimfuneko kumzimba osempilweni. Iicarbohydrate zondla umzimba, ngakumbi umbindi wemithambo-luvo kunye nengqondo, kwaye ziyasikhusela kwizifo. Iicarbohydrate kufuneka zenze i-45 ukuya kwi-65 ipesenti yeekhalori zemihla ngemihla zizonke.
Ngaphambi kokuba sikhethe isonka esimhlophe okanye ipasta, kufuneka sikhumbule ukuba uhlobo lweecarbohydrate esizityayo lubalulekile. Ezinye iicarbohydrate zisempilweni kunabanye. Kucetyiswa ukuba ukhethe ukutya okuziinkozo, iimbotyi kunye nemifuno enefiber etyebileyo kunye neziqhamo endaweni yeenkozo ezisulungekisiweyo kunye neemveliso ezinoshukela owongeziweyo.
Amafutha
Amafutha ahlala efumana i-rap embi, kodwa uphando olutshanje luye lwabonisa ukuba amafutha anempilo ayingxenye ebalulekileyo yokutya okunempilo. Amafutha axhasa imisebenzi emininzi yomzimba, njengokufunxa iivithamin kunye neeminerali, ukujiyisa kwegazi, ukwakheka kweeseli, kunye nokushukuma kwezihlunu.
Amafutha aneekhalori ezininzi, kodwa ezo khalori zingumthombo obalulekileyo wamandla omzimba. Kunconyelwa ukuba ama-20 ukusa kuma-35 ekhulwini ee<em>calories zemihla ngemihla avela kumafutha.
Ukubandakanya amafutha anempilo ekutyeni kunokusinceda ukuba silinganise iswekile yegazi, sinciphise umngcipheko wesifo senhliziyo kunye nohlobo lwe-2 yeswekile, kunye nokuphucula ukusebenza kwengqondo. Zikwanamandla okulwa nokudumba kwaye anokunciphisa umngcipheko wokuba nesifo samathambo, umhlaza, kunye nesifo sika-Alzheimer.
Awona mafutha adumileyo angaxutywanga I-Omega-3 kunye ne-Omega-6 fatty acids. Amafutha angenayo i-unsaturated abalulekile emzimbeni njengoko ebonelela ngee-acids ezibalulekileyo ezingenakukwazi ukuvelisa umzimba. La mafutha asempilweni sinokuwafumana kwiindongomane, kwiimbewu, kwintlanzi nakwi-oyile yemifuno (efana nomnquma, iavokhado, nembewu yeflakisi).
Iingcali zincoma ukuba uthintele amafutha ahamba kunye nokunciphisa ukutya kwakho kumafutha ahluthayo avela kwimithombo yezilwanyana efana nebhotolo, itshizi, inyama ebomvu kunye ne-ayisikrimu.
Izinto ezincinci
Kwelinye icala, ezona zondlo zincinci ziyimfuneko ziimicronutrients. Ezi zenziwe ngeevithamini kunye neeminerali. Ii-micronutrients zezondlo ezifunwa ngumntu ngamadosi amancinci. Nangona umzimba ufuna kuphela amanani amancinci kubo, ukunqongophala kunokubangela iingxaki zempilo.
IiVithamini
Iivithamini zibalulekile ekuthinteleni izifo kwaye uhlale usempilweni. Umzimba ufuna ezi micronutrients ukuxhasa imisebenzi yawo ebalulekileyo. Nazi 13 iivithamini ezibalulekileyo ukuba umzimba kufuneka usebenze ngokufanelekileyo, kuquka iivithamini A, C, B6 kunye noD.
I-vitamin nganye idlala indima ebalulekileyo emzimbeni, kwaye ukungafumani okwaneleyo kunokubangela iingxaki zempilo kunye nezifo. Abantu abaninzi abazifumani ngokwaneleyo iivithamini eziyimfuneko, kwaye ezi ziyimfuneko ekuboneni kakuhle, ulusu namathambo. IiVithamini zinokunciphisa umngcipheko womhlaza wemiphunga kunye ne-prostate, kwaye zinamandla okulwa ne-antioxidants. Ezinye, njenge-vitamin C, zomeleza amajoni omzimba kwaye zinceda umzimba uphile.
Ukuba sitya ukutya okwahlukeneyo nokulungelelanisiweyo okuzele yimifuno kunye neziqhamo, kwaye sinomzila wokugaya osempilweni nosebenza ngokuqhelekileyo, mhlawumbi akuyomfuneko ukuba sithathe izongezo zevithamini.
Izimbiwa
Njengeevithamini, iiminerali zinceda ukugcina umzimba. Ziyimfuneko kwimisebenzi emininzi yomzimba, kubandakanywa ukwakha amathambo namazinyo aqinileyo, ukulawula imetabolism, kunye nokuhamba kakuhle kwamanzi. Ezinye zeeminerali eziqhelekileyo ziyi-calcium, isinyithi, i-zinc, i-magnesium, i-phosphorus, i-sulfure, i-sodium, i-potassium, kunye ne-chloride.
Ukongeza ekomelezeni amathambo, i-calcium inceda ekudluliseleni imiqondiso yemithambo-luvo, igcina uxinzelelo lwegazi olusempilweni, kunye nokuncipha kwemisipha kunye nokuphumla. I-iron isekela ukudalwa kweeseli ezibomvu zegazi kunye namahomoni, ngelixa i-zinc ivuselela amajoni omzimba kunye nokuphulukiswa kwamanxeba.
Amanzi
Sinokuhamba iiveki ngaphandle kokutya, kodwa asikwazi ukuhlala ngaphezu kweentsuku ezimbalwa ngaphandle kwamanzi. Amanzi abaluleke kakhulu kuyo yonke inkqubo emzimbeni. Ikwayinto ephambili esenziwe ngayo. Malunga nama-62 ekhulwini obunzima bomzimba ngamanzi.
Amanzi aphucula ukusebenza kwengqondo kunye nomoya. Isebenza njenge-absorber kunye ne-lubricant emzimbeni. Kwakhona kunceda ukuphelisa i-toxins, ukuzisa izondlo kwiiseli, ukumanzisa umzimba, kunye nokuthintela ukuqhina. Nokuba ukuphelelwa ngamanzi emzimbeni kancinci kunokukwenza uzive udiniwe kwaye kuchaphazele ukugxilwa kwengqondo kunye nokusebenza komzimba.
Akunyanzelekanga ukuba sisele amanzi kuphela ukuze sihlale simanzi. Iziqhamo kunye nemifuno zinokuba ngumthombo omkhulu. Eyona ndlela ingcono yokwazi ukuba sifakwe amanzi ngokufanelekileyo kukujonga umbala kunye nomthamo womchamo. Ukuba asichama kwaye imbala tyheli okanye iphantse yabonakala, kufuneka amanzi amaninzi.