Ukudla waphuka. Ukudla waphuka: izimiso eziyisisekelo

должно способствовать скорейшему заживлению хрящевой ткани и костей. Siyabonga nokufeza injongo izifundo ezihlukahlukene maqondana umsoco nokudla yembula ukuthi waphuka ukudla okufanele niwunikele ukuphulukiswa okusheshayo uqwanga bone. Hlobo luni imikhiqizo Kufanele udliwe, futhi yini okumelwe uyoshiywa? Ukuthi unamathele ukudla, kanye nemiphumela sengqondo ngokungakhethi maqondana namandla ayo emva ukwa?

Yingakho kwenzeka waphuka?

Namuhla ulwazi eyaziwa ukuthi ziwubufakazi obusobala ulunge kangakanani cishe belinganisa indima okunomsoco ukuphulukiswa waphuka. Kuyinto imfihlo ukuthi ukuze enze amathambo yohlobo yokuqala imfundo kumelwe babe namandla ithambo callus bemvelo isayithi ukwa. и кальцием. Futhi ukuthi umzimba udinga izinto ezithile, kuhlanganise indima yokuqala elalihlala ukudla okunothe phosphorus kanye calcium.

Kungani-ke kwenzekani ukwa? Iqiniso lokuthi nezicubu ithambo uhlobo ezithile zezinzwa. Lolu hlobo ukuhlela hhayi kuphela ukweseka umsebenzi ngenhlonipho elibhekisela kuso sonke isimiso, kodwa futhi hematopoietic, futhi ngenkuthalo iqhaza enqubeni lokugayeka kokudla emzimbeni. Isakhiwo izicubu ithambo ngokuyinhloko kuhlanganisa nosawoti wamaminerali, okuyinto kulekelelwa kwamathambo amaseli bese collagen ethandele. Ngakho, umsebenzi wokuqala ezenziwe Vesting ithambo ubulukhuni, kanti eyesibili unike amandla idlule umthwalo ovumelekile ngu elastification.

Ngenxa sokuvuselela njalo izinqubo ithambo izicubu ezithinta ukubhujiswa ithambo, uqale kuyizo izinqubo okuzivuselela. Ngakho kukhona ukwa.

Indlela ukuze adle ekuqa-?

Lapho waphuka amandla kumelwe babe sesimeni umbuso. Ngaphezu kwalokho, ukudla kuyadingeka ukufaka amaqembu eminye imikhiqizo. Abantu abaningi bazi noma baqaphele ukuthi amathambo ukuphulukisa kunalokho kancane (okungenani izinyanga ezimbili). kubalulekile ukuba izinhlobo ezihlukahlukene izakhi ukuqinisekisa ukukhula amathambo enempilo umuntu, futhi-ke, amandla. Ukuze waphuka kwamandla kumelwe nakanjani ziqukethe amavithamini namaminerali, amino acid kanye Antioxidants. Phakathi acid ezibaluleke kakhulu acid odokotela kufanele ukuthi baphathe lysine, arginine, proline, glycine, futhi enye, cystine futhi glutamine. Lezo zinto izingxenye ebalulekile mass inert, njengoba amaprotheni. Ngakho, ukuze bathole inombolo ezanele amino acid ukuze silondoloze umzimba ngemva kokuhlephula ezikhiqizelwa kumele kunyuke ngenhla izakhi 10-20 angu ngosuku.

Yini enye?

Kubalulekile ukuqaphela ukuthi Antioxidants emzimbeni womuntu iqhaza ekuqaliseni ukusebenza izici ezimbili belinganisa. Eyokuqala wabo ukubuyisela umonakalo ezivela ukuxhumana amaseli nge obonakele ithambo umoya-mpilo. Ngakho, lezi zinhlayiya zakha isimo engazinzile, okwenza le nqubo zokuphulukisa kancane amathambo kakhulu ukuphazamisa imisebenzi izindlela yokuvikela maqondana emzimbeni. Umsebenzi wesibili ukunciphisa ukuvuvukala inyumbazane isimo ingasheshi inqubo yokwelapha. богата данным витамином, из-за чего ее рекомендуют врачи при переломах). By the way, uvithamini C kuyinto antioxidant enamandla (kungenzeka ukwengeza isibindi lelo thole sika ocebile idatha Vitamin, yingakho kunconywa odokotela waphuka). Ngaphandle Vitamin C, indima ebalulekile udlalwa ngu amavithamini D, K no B6, futhi enza umsebenzi uhlobo amakhemikhali yelikhono ukusabela okuyizinto zenzeka abantu ngesikhathi emumva ukwa.

WezokuMbiwa izinzuzo zabo

Kwabe sekuvela ukuthi, ukudla esifanele splicing amathambo ngoba waphuka kuhlanganisa ezihlukahlukene izingxenye. Ukuze inqubo evamile yokuthola ukudla ziphele amaminerali, phakathi okuyinto endaweni ekhethekile kuhlala calcium, i-zinc, ithusi, phosphorus kanye silicon.

Ukuze izakhi ngokugcwele wena kufanele afake yakho ukudla Ukudla ecebile amaprotheni. Njengomthetho, ingxenye iqukethe ayimbijana amafutha. , бобы, обезжиренный творог, мясо птицы за исключением кожицы и так далее. Isibonelo okuphawuleka inhlanzi, inyama yenkonyana isibindi, ubhontshisi, ongaphakeme amafutha cottage shizi, inyama yenkukhu ngaphandle isikhumba nokunye.

Imithombo Antioxidants kukhona nati, izithelo (elikhanyayo ikakhulukazi), okusanhlamvu kanye nemifino. By the way, ososayensi bathole ukuthi izithelo edlidlizelayo nemifino ziqukethe inombolo enkulu izakhi idatha, ngakho uma ukwa izophinda kudingeka silalelisise.

Ukudla okune-calcium (Ithebula)

Kwabe sekuvela ukuthi, esimweni ukwa kunilungele ukuba ibe yakho ukudla ukudla okune-calcium. By the way, ekuqa- offset ukuhlobana lesi sitatimende ngokuphindwe kabili. Okulandelayo ukudla ezivamile ocebile calcium (Ithebula I):

Phosphorus kanye nokusebenzisa kwayo ngo inqubo yokutakula

Ngenhla yaphawula ukuthi ngemva ukwa kuyafaneleka ukukufaka ekudleni ukudla okunothe phosphorus. Ekuqaleni, nakhu idingekile ukuze amaqanda Sturgeon inhlanzi, amaqanda izikhupha, ubhontshisi, ushizi, inyama yenkomo kwesibindi, walnuts, ithanga, nokunye okufana nokolweni kanye oat okusanhlamvu kanye neminye imikhiqizo engengaphansi ewusizo. Kodwa okwamanje it is kulekelelwa ukuze ukusetshenziswa phosphorus ezingaphezu kuka-calcium kungase kukhinyabeze wesibili inqubo ukuncela, futhi ngenxa yalokho kakhulu ukubambezela kumiswa ithambo izicubu. Ngakho-ke, kufanele ukulawula inani lwezinto consumable, okwenza siqu ukudla kwabo efanele ekuqa- ezicela ephelele.

Folic Acid - ukhiye isici ukwa

Ukudala isimo ithambo collagen ubunjalo Ukudla nje udinga ukufaka phakathi amavithamini B6 futhi B9 (i-folic acid kanye pyridoxine). Inani elikhulu imikhiqizo lokuqala equkethe ezifana ubhanana, imifino eluhlaza, ubhontshisi, iklabishi, kakolweni lwegciwane, imvubelo elikulesi, isibindi sezinkomo, udali ezisawolintshi. B6 ocebile nezimfanzi, salmon, amazambane, ham, ubhanana, imbewu sunflower kanye yenkomo isibindi.

Kuyadingeka ukuba anezele uhlu vitamin B12, okuyinto nakho kufeza indima ebalulekile inqubo yokutakula emva ukwa. Umthombo zonke saleli vithamini endaweni yokuqala ukudla okuvela ezilwaneni (imikhiqizo yobisi, inyama, inhlanzi, amaqanda nokunye).

umsoco izaguga waphuka

Njengoba kwembulwe ngaphambili, sokuvuselelwa ithambo amaseli esuka kubantu abadala ukubambezela kakhulu, kanye nenani collagen is kakhulu ziyancipha. Ngakho, amathambo abe zintekenteke kakhulu. Yingakho abantu abadala waphuka kufanele ahlale edla ukudla ezithile, udokotela nakanjani. Enkabeni yalo, ekudleni siqukethe labo imikhiqizo efanayo kubantu abasebasha. Basuke abalwe ngenhla. Into kuphela okufanele kuhlinzekwe lapho akwenzayo kungase kubathinte kanjani mikhiqizo ngakolunye izinhlelo zomzimba, ngoba Asebekhulile bavame ube nendlela eyodwa, kodwana imiraro yepilo eziningana. Kubalulekile eyolanda Ukudla noma kunjalo akukho ukulinyazwa abantu.

по отношению к пожилым людям является еще более актуальным, что для молодых. By the way, amafutha izinhlanzi waphuka maqondana asebekhulile siphuthuma nakakhulu ukuthi abasha. Leli qiniso kumelwe futhi kucatshangelwe futhi, yebo, siqondiswe yiwo.

Pho, yini okudingeka ngaphandle kusukela ekudleni ekuqa-?

должно быть не только сбалансированным, но и проходить по особому режиму. Ukuze waphuka ukudla akufanele kwenziwe nje olinganiselayo, kodwa futhi zenzeka mode ekhethekile. Ngaphezu kwalokho, esimweni intuthuko e ukudla kufanele kufake tinhlobonhlobo amaminerali, amavithamini kanye ama-amino acid. Lolu daba okuxoxwe ngawo ngenhla. Kodwa akuvunyelwe nhlobo ukudla esimweni ophukayo? Lokho senze isimo sishube futhi kancane inqubo zomusa zokuphulukisa na?

Okokuqala, ekuqa- odokotela sinconywa ukuwakhipha kusuka Ukudla uphuzo oludakayo, ngoba abenzi umsebenzi okubi kakhulu amangqamuzana akha ithambo. Uma kungenjalo, sizoqala ukuba ngivule ngesilinganiso ngokushesha kunokuba alulame. Okwesibili, kubalulekile ukuba ukuvala amathuba Ukudla caffeine. Iqiniso liwukuthi uma ukusetshenziswa esifanele calcium ukulahlekelwa umchamo. Ngakho-ke, odokotela weluleka hhayi baphuze ikhofi, itiye eqinile nezinye izinhlobo zophuzo carbonated. Ngaphezu kwalokho, awukwazi udle ushokoledi nezinye amaswidi. Okwesithathu, kubalulekile ukunciphisa inani amafutha kudliwe, ngoba ziyisithiyo sina ngenqubo evamile ye ukumuncwa emathunjini. Amafutha tie emathunjini, ukwakha ngesikhathi insipho efanayo esingavunyelwe amuncwa umzimba, kodwa umane excreted. Uma alandele imithetho elula efana sondle kuhambisana nakho konke okudingekayo, isenzo kuyokwenzeka ngemva ukwa kalula futhi kahle.