Imikhiqizo Iwusizo abesifazane

Ngo abesifazane, isidingo imikhiqizo ethile acace kakhudlwana futhi umuntu njengoba kuqhathaniswa amadoda.

MD, womfundisi, umbhali emkhakheni umsebenzi wezempilo womphakathi, uPamela Peak Amandla kuholela imikhiqizo ewusizo kakhulu kwabesifazane.

Imikhiqizo nabesifazane, abacebile calcium

Calcium kubalulekile ukuze ulondoloze isimo egcwele amathambo namazinyo. Yena ehilelekile sezinzwa umsebenzi uhlelo, umsebenzi ohlelweni igazi, uhlelo senhliziyo nemithambo yegazi. macroelement Ukungabi kungadala kwamathambo, ukusonteka of amathambo, deforming osteoarthritis, ubuhlungu amathambo nemisipha, kanjalonjalo.

Ukuze abesifazane eqenjini engu-19 iminyaka engu-50 ngesilinganiso edonsa calcium kuyinto 1,000 mg, kusukela '51 - 1200 mg.

imikhiqizo-calcium eningi ephansi fat yobisi (ushizi, ubisi, ukhilimu, ushizi), amnyama eluhlaza (leaf iklabishi, broccoli), amantongomane, nama-alimondi, imikhiqizo soy.

Imikhiqizo abesifazane, okunothe

Kepha umzimba female esivamile nomjikelezo wokuya esikhathini, ubulili bubuhle badinga insimbi eyengeziwe.

Landzelela isici abathintekayo ezinqutsheni: umzimba, i-hormone zamagama, isitoreji futhi kuthuthwe ngendlela ephephile-hemoglobin ku amasosha omzimba umsebenzi yesondlo.

Ngokuphathelene ukusetshenziswa amazinga kukhona amaphuzu amabili umbono: 1) kusukela 12 kuya ku-15 mg, 2) kusuka 15 kuya ku-20 mg.

Okunothe yenkomo mafutha, garbanzo ubhontshisi (chickpeas), Tofu (emabhontjisi izaqheqhe), leaf beetroot, amabhilikosi omisiwe.

Imikhiqizo nabesifazane, abacebile ascorbic asidi

U-vitamin C kuyadingeka ukusebenza kwezimiso ezehlukene zomzimba womuntu: i-wokugaya ukudla, kwemizwa, mzimba, ama-hormone, ukwenziwa kuyi-collagen.

Njengoba yemvelo antioxidant amanzi-encibilikayo enamandla kakhulu, uvithamini C kuvimbela ukuthuthukiswa umdlavuza, isifo senhliziyo, uhlala abasha, kusiza ahlanze umzimba ubuthi ehlukahlukene, ivikela cholesterol ephezulu kwabantu.

kuyimithombo emihle kakhulu ye- Vitamin C: iklabishi, broccoli, izithelo ezisawolintshi, parsley, ugwava sitrobheli, upelepele obomvu noluhlaza okotshani, ikiwi, utamatisi, isipinashi.

ukusetshenziswa ovamile sika-vitamin C 75 mg. Kunconywa ukufaka ekudleni nsuku okungenani amabili servings imifino nezithelo aqukethe ascorbic acid.

Eluhlaza

Lesi sigaba imifino zihlanganisa izinhlobo ezihlukahlukene iklabishi (kusuka amapuleti (bok choy) ukuze ulethisi), okune-fibre kanye nezinye izakhi ezibalulekile.

imifino eluhlaza sithuthukisa detoxification izinqubo emzimbeni. umbala aluhlaza kubonisa amanani enkulu e phytochemicals yabo namavithamini.

Lesi sigaba imifino yakhiwa: uvithamini C, carotenoid, omega-3 fibre, magnesium, i-potassium, i-folic acid, i-iron. Ngosuku Kunconywa 3 servings of amaveji anamaqabunga.

nuts

Njengengxenye nati monounsaturated amafutha cholesterol ephansi, polyunsaturated ineqhaza ekuvimbeleni isifo senhliziyo. Nuts aqukethe amaprotheni, i-calcium, i-phosphorus, i-zinc, ithusi, selenium, i-folic acid, vitamin A ne E.

amanzi

Amanzi ngeke kukhonjwe emikhiqizweni, kodwa kubalulekile ukuba bonke izinqubo umzimba emzimbeni. Amanzi ngcono ukugaya, kusiza ukuqeda isisindo okweqile, has imiphumela ezuzisayo esikhumbeni.

Ukuntuleka kwamanzi ngesivinini inqubo yokuguga, ukuntuleka njalo imithombo eyinhloko kubhekwe pathologies kakhulu.

It Kunconywa ngokulinganayo usuku lonke ukuthatha izibuko okungenani eziyisishiyagalombili kuya kweziyishumi zamanzi.

imikhiqizo Iwusizo nabesifazane, abacebile e-folic acid

Vitamin B9 (i-folic acid) ehilelekile umzimba, kule nqubo ye cell division ekuthuthukisweni leukocyte futhi erythrocyte e neurotransmitter zamagama.

Rich e-folic acid, ama-orentji, asparagus, ubhontshisi. kuyinsakavukela Kunconywe kuyinto micrograms 400 ngosuku.