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Lapho ukhula, ama-flavour wokunambitheka olimini lwakho aqala ukulahlekelwa ukusetshenziswa kwawo - esinye sezizathu eziyinhloko zokuthi kungani abantu abadala sebethanda ukuxabana ngokudla abakudlayo. Ngemuva kweminyaka yobudala engama-65, amasosha omzimba emzimbeni wakho aba buthakathaka, okwenza umuntu athambekele ezinkingeni zezempilo eziningana.
Amasosha omzimba asebenza kahle asiza ukukhipha imizimba yangaphandle kanye namaseli amabi ohlelweni futhi asize ukulawula izimpendulo zomzimba wokulwa nezimbangela zangaphandle ezingenabungozi njengokudla, noma izicubu zomzimba.
Kwabadala, ukukhulisa amasosha omzimba kuqukethe ukudla okuhle futhi okunomsoco onamakhambi nezinongo ezinothe ngamavithamini namaminerali athile, nakho okungasiza ekwakheni indlela yokuzivikela eqinile nenamandla ekulweni nezifo nezifo [1] .
Phakathi kwesifo se-coronavirus, ochwepheshe bezempilo baveze ukuthi, yize kubalulekile ukukhuluma ngezindinganiso zenhlanzeko njengokugeza izandla njalo - kubalulekile ngokufanayo ukwenza ngcono amasosha omzimba wakho kanye nabantu asebekhulile abaseqenjini eliyingozi lokuthola i-coronavirus, kubalulekile ukuthi umuntu adle ukudla okungasiza ekuthuthukiseni amasosha omzimba [okubili] [3] .
Kulesi sihloko, sizobheka okunye kokudla okunempilo okungasiza ukukhulisa amasosha omzimba kubantu abadala noma kubantu abaneminyaka engaphezu kwengama-65.
1. Ilayisi Elinsundu
Irayisi elinsundu linamavithamini amaningi, amaminerali, kanye nezinhlanganisela zezitshalo ezinamandla, okuthi uma kudliwe ezingxenyeni ezilawulwayo kungasiza ukusekela ukusebenza kwamasosha omzimba [4] . Ngaphezu kwalokho, irayisi elinsundu licebile ngama-antioxidants asiza ukulwa nama-radicals amahhala abangela ukulimala kwamasosha omzimba kanye nempilo yonke [5] .
2. Ubhatata
Ecebile nge-beta carotene novithamini A, ubhatata ugcwele ama-antioxidants angasiza amasosha omzimba asebekhulile [6] . Futhi, le mifino emnandi icebile ngama-carbohydrate amahle alungele abantu abadala asebekhulile ukuyidla okungenani kanye ngesonto.
3. Isipinashi
Ucebile ngovithamini C, futhi ugcwele ama-antioxidants amaningi kanye ne-beta carotene, isipinashi siyisengezo esihle ekudleni [7] . Isipinashi sicebile ku-vitamin K futhi, okwenza imifino enamaqabunga kumele ingeze ekudleni okuqinisa amasosha kubantu abadala.
4. Amaqanda
Ecebile ngamaprotheni namavithamini angasiza ukukhulisa amasosha omzimba, amaqanda achazwa njengezinqolobane zamavithamini namaminerali adingekayo ekuthuthukiseni amasosha omzimba asebekhulile [8] .
5. Iyogathi
Ukudla iyogathi kungasiza ekuqiniseni umgudu wamathumbu, okuzosiza ukuvimbela izifo zamathumbu [9] . I-yoghurt igcwele ama-probiotic (amabhaktheriya amahle) asiza ukubhubhisa amabhaktheriya amabi esiswini futhi iyisikhuthazi esikhulu somzimba kubantu abadala asebekhulile [10] .
6. Amakhambi & Izinongo
Ukusebenzisa amakhambi nezinongo ezifana ne-turmeric ne-ginger kungasiza umzimba wakho ukulwa nokutheleleka nokugula kubantu abadala [ishumi nanye] . Lokhu kungasiza futhi ukulungisa amaseli alimele futhi kuqinise ikhono lomuntu lokusebenza kahle [12] . Ngaphezu kwalokhu, isinamoni ne-oregano yizengezo ezinempilo ezingakhuphula ukusebenza kwamasosha omzimba.
7. Amaphrotheni Ancikene
Ukudla okufana nenkukhu engenasikhumba, ukusikeka okunomsoco wenkomo, ama-oysters, isalmon kanye nesoya yizengezo ezinempilo ezingasiza ukukhulisa ukusebenza kobuchopho futhi zikhuthaze impilo yenhliziyo nemithambo yegazi. Ukuba imithombo ecebile yama-omega-3 fatty acids, amaprotheni anciphile njenge-salmon angathuthukisa amasosha omzimba futhi asize ukuvikela umzimba ezifweni ezahlukahlukene [13] .
8. Amanzi
Kubalulekile kubantu abadala ukuthi baphuze okungenani izingilazi eziyisishiyagalombili zamanzi ngosuku ukugcina ulwelwesi lwamafinyila lumanzi futhi lwehlise nethuba lomkhuhlane noma imikhuhlane [14] . Ukuzigcina unamanzi amaningi kungasiza amasosha omzimba asebenze.
Ngaphezu kwalokhu, ukufaka amajikijolo, ama-apula, ulethisi onamaqabunga, upelepele wensimbi, ama-alimondi kanye no-beetroots ekudleni kungasiza ekuthuthukiseni amasosha omzimba nomsebenzi wawo.
Encwadini Yokugcina…
Ukudla okukhulunywe ngenhla okukhulisiwe kuzosiza ukugcina inhliziyo yakho isebenza, ubuchopho bakho busakazeka futhi okubaluleke kakhulu, kusize ekwenzeni ngcono impilo yonke yomzimba wakho. Ukulandela ukudla okunomsoco, kanye nokuzivocavoca umzimba okuhle kanye nokulala okunempilo kungasiza ekunciphiseni ubungozi bemikhuhlane futhi kunganciphisa ukulimala noma kunciphise ukuqhubeka kwezifo zokuphefumula, isifo samathambo nezimo ezihlobene nokubona kubantu asebekhulile.
