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Ukudla Okunothile Kwethusi | IBoldSkyUyazi ukuthi kukhona amaminerali abalulekile adingekayo ekukhiqizeni i-melanin, izicubu ezithile nama-enzyme wokubhala emzimbeni? Akukona okunye ngaphandle kokuthi 'Ithusi'! Yebo, ithusi liyisisekelo samaminerali esidlala indima enkulu ekwakheni i-hemoglobin ne-collagen emzimbeni.
Kulinganiselwa ukuthi abantu abadala abaneminyaka engaphezu kwengu-19 ubudala kufanele badle ama-micrograms angama-900 ethusi nsuku zonke. Omama abakhulelwe nabesifazane abancelisayo badinga ama-micrograms ayi-1000 kuya kwayi-1300 ethusi ngosuku.
Le minerali iyadingeka ekugcineni amathambo aphilile, kukhulisa amasosha omzimba nokwakheka kwemithambo yegazi. Ithusi liyasiza nasekulawuleni isigqi senhliziyo, linciphisa izimpawu zesifo samathambo, lenyusa ukwakheka kwamangqamuzana egazi abomvu, linciphise i-cholesterol, futhi lilinganise ukusebenza kwendlala yegilo phakathi kwabanye.
Ithusi kufanele libe yingxenye yokudla kwakho kwansuku zonke, uma ungakwenzi lokho kungaholela ekushodeni kwamaminerali. Ukushoda kwethusi kungadala amathambo aqhekekile, ukukhumuzeka kwamathambo, izinga lokushisa lomzimba eliphansi, i-anemia, amaseli egazi amhlophe aphansi, ukukhubazeka kokuzalwa, ukuphazamiseka kwendlala yegilo kanye nombala wesikhumba ophansi.
Ukuvimbela ukushoda kwethusi, kufanele uqale ukuba nokudla okunothe ngethusi, bheka.
1. Ukudla kwasolwandle
Ukudla kwasolwandle okufana ne-lobster, ama-squid, i-salmon, i-tuna, ama-oysters kanye ne-sardine konke kunothile ngethusi. Amagremu ayi-100 ama-oysters aqukethe u-7.2 mg wethusi, amagremu ayi-100 e-tuna aqukethe u-0.1 mg wethusi, amagremu ayi-100 esalmon aqukethe u-0.1 mg wethusi kuthi amagremu ayi-100 esardini aqukethe u-0.3 mg wethusi. Kufanele uqiniseke ukuthi ukufaka lokhu ekudleni kwakho njalo.
2. Amaqanda
Ubuwazi ukuthi isikhuphasha seqanda siqukethe amanani amancane ethusi? Amagremu ayi-100 amaqanda azokunikeza u-0.2 mg wethusi. Ukudla iqanda nsuku zonke kuzothuthukisa ukungenisa kwakho ithusi futhi kuzonikeza umzimba wakho amavithamini B, uvithamini A, i-iron, i-magnesium, i-vitamin D ne-calcium phakathi kwezinye izakhamzimba ezibalulekile.
3. Inyama
Inyama efana nengulube, isibindi senyama yenkomo, ikalikuni nenkukhu iqukethe ithusi elizokusiza ukuqeda ukusweleka kwethusi. Isibindi senkomo sinamanani aphezulu ethusi anama-micrograms angama-4049 ngehora ngalinye. Amagremu ayi-100 enyama yenkomo aqukethe u-14.3 mg wethusi kanti ingulube iqukethe u-0.7 mg wethusi.
4. Amakhambi Nezinongo
Amakhambi omisiwe njenge-tarragon, i-thyme ne-chervil aqukethe ithusi ngamanani amancane. Ngakolunye uhlangothi, izinongo ezinjenge-mustard, i-clove, i-chilli powder, i-cumin, i-coriander, i-safron, i-mace, i-curry powder ne-anyanisi powder ziqukethe ithusi ngamanani aphezulu. Ukuzidla nsuku zonke kuzokusiza ukuqeda izifo eziningi.
5. Izithelo Nemifino
Izithelo ezifana nolamula, isithelo sezinkanyezi, ijikijolo, i-litchi, i-guava, uphayinaphu, ibhilikosi nobhanana zicebile ngethusi. Lezi zithelo zaziwa nangama-antioxidants, amavithamini nokuqukethwe yensimbi. Amakhowe, ubhontshisi wezinso, ama-radish nobhontshisi wesoya kungeminye yemifino nayo enothe ngethusi.
6. Utamatisi Oshiswe Ilanga
Utamatisi omiswe ngelanga ungumthombo omuhle kakhulu wethusi. Inkomishi yamatamatisi omiswe ngelanga izokunikeza ama-micrograms angama-768 ethusi. Utamatisi omiswe ngelanga nawo ungumthombo omuhle we-iron ne-potassium futhi asetshenziswa kakhulu kumasaladi, amasoso kanye ne-pizza.
7. Amantongomane
Amantongomane afana namantongomane e-cashew, ama-alimondi, ama-hazelnuts, amakinati, amantongomane ephayini, ama-walnuts nama-pistachio aqukethe amanani amaningi ethusi. Futhi zingumthombo omuhle kakhulu we-omega-3 fatty acids. Amagremu ayi-100 amantongomane e-cashew aqukethe i-2.0 mg yethusi, amagremu ayi-100 ama-alimondi aqukethe i-0.9 mg yethusi, kuthi amagremu ayi-100 ama-walnuts aqukethe i-1.9 mg yethusi.
8. Ushokoledi
Uma uthanda ukudla ushokoledi, awudingi ukukhathazeka ngokutholwa kwethusi. Ushokoledi omnyama uqukethe ukhokho ongu-70% kuya ku-85% futhi unama-micrograms angaba ngu-500 ethusi nge-ounce. Lokhu kungaphezu kokunconywa kwansuku zonke kwethusi.
9. Imbewu
Imbewu edliwayo enjengembewu yesesame, imbewu ye-sunflower, imbewu yefilakisi, imbewu yamakhabe, imbewu yamathanga, nembewu ye-squash inamanani amaningi ethusi kuzo. Ziwumthombo ocebile wethusi onamagremu ayi-100 embewu yesesame aqukethe i-4.1 microgram yethusi kanye no-100 gram wembewu ye-sunflower equkethe cishe i-1.8 microgram yethusi.
10. Imifino yetheniphu
Imifino yetheniphu yimithombo ecebile yethusi, i-beta-carotene, i-lutein ne-zeaxanthin. Lokhu kusiza ekuvimbeleni i-osteoporosis, i-anemia nezifo zenhliziyo. 1 inkomishi yemifino yetheniphu ephekiwe iqukethe ama-micrograms angu-0.36 wethusi, okungamaphesenti ayi-18 enani eliphelele lansuku zonke.
11. I-Asparagus
I-Asparagus ingumthombo omuhle wethusi, i-calcium, i-magnesium, i-zinc, i-selenium namanye amavithamini afana novithamini A, uvithamini C, uvithamini E, uvithamini K, i-thiamine novithamini B6. 1 inkomishi ye-asparagus iqukethe ama-micrograms angu-0.25 wethusi, okungamaphesenti ayi-12 enani eliphelele lansuku zonke elinconyiwe.
Yabelana ngale ndatshana!
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Ukudla Oku-14 Okunothile KuZinc Kwimpilo Esezingeni Elifanele
