Unokukhetha ukutya okwenziwa ngokutya okutyebileyo kwezondlo.Ukutya okutyebileyo ngezondlo kuneswekile eninzi, isodiyam, istatshi, kunye namafutha abi.Ziqulethe iivithamini kunye neemaminerali kunye neekhalori ezimbalwa.Umzimba wakho udingaiivithamini kunye neeminerali, eyaziwa ngokuba yimicronutrients.Zinokukugcina kude kwizifo ezingapheliyo.Yindlela efanelekileyo yokuthatha ezi micronutrients ekutyeni ukuze umzimba wakho uzifunxe kakuhle.
Indlela yokuphucula impilo
Kunzima kakhulu ukuzifumana zonkeiivithamini kunye neemineraliumzimba wakho udinga.Abantu baseMelika badla ngokutya ukutya okuneekhalori ezigqithisileyo kunye ne-micronutrients encinci.Oku kutya kudla ngokuba neswekile eninzi, ityuwa, namafutha.Oku kulula ukukufumana ukutyeba kakhulu.Iyakwandisa ithuba lakho lokufumana imiba yezempilo, efana nesifo sentliziyo kunye nohlobo lwe-2 yeswekile.
Ngokutsho kweSebe lezoLimo lase-US (USDA), abantu abadala baseMelika abanako ukufumana okwaneleyo kwezi micronutrients ezilandelayo.
| Izondlo | Imithombo yokutya |
| Icalcium | Ubisi olungenamafutha kunye nanamafutha aphantsi, indawo yobisi, i-broccoli, emnyama, eluhlaza, kunye nesardadi |
| Potassium | Iibhanana, ikhantaloupe, iirasentyisi, amandongomane, intlanzi, kunye nesipinatshi kunye neminye imifuno emnyama |
| Ifayibha | Iimbotyi (iimbotyi ezomisiweyo neeertyisi), ukutya okuziinkozo kunye neebrans, imbewu, ama-apile, amaqunube, iminqathe, amaqunube, kunye neziqhamo ezimibalabala kunye nemifuno. |
| Magnesium | Isipinatshi, iimbotyi ezimnyama, iiertyisi, kunye neealmondi |
| Ivithamin A | Amaqanda, ubisi, iminqathe, ibhatata, kunye necantaloupe |
| Ivithamin C | Iiorenji, amaqunube, iitumato, kiwi, broccoli, kunye nepepile bell ebomvu kunye eluhlaza |
| Ivithamin E | Iiavokhado, amandongomane, imbewu, ukutya okuziinkozo, kunye nesipinatshi kunye nolunye uhlaza olunamagqabi amnyama |
Imibuzo onokuyibuza ugqirha wakho
- Ndingayitshintsha njani indlela enditya ngayo ukuze ndiquke oku kutya?
- Ndazi njani ukuba ndinokutya okwaneleyo kwi-micronutrients?
- Ndingathatha izongezo okanyeiivithamini ezininziukwandisa izondlo zam?