Ungakhetha ukudla okwenziwa ngokudla okunomsoco.Ukudla okunomsoco kunoshukela omncane, i-sodium, isitashi, namafutha amabi.Aqukethe amavithamini namaminerali kanye nama-calories ambalwa.Umzimba wakho udingaamavithamini namaminerali, eyaziwa ngokuthi ama-micronutrients.Zingakugcina ungangeni ezifweni ezingapheli.Kuyindlela efanele yokudla la ma-micronutrients ekudleni ukuze uvumele umzimba wakho ukumunce kahle.
Indlela yokuthuthukisa impilo
Kunzima impela ukuthola zonke leziamavithamini namamineraliumzimba wakho udinga.Abantu baseMelika bavame ukudla ukudla okunama-kilojoule amaningi kanye nama-micronutrients amancane.Lokhu kudla kuvame ukuba noshukela omningi, usawoti namafutha.Lokhu kulula ukukuthola ukhuluphele.Kuzokwandisa ithuba lakho lokuthola izinkinga zezempilo, njengesifo senhliziyo nesifo sikashukela sohlobo 2.
Ngokusho koMnyango Wezolimo wase-US (i-USDA), abantu abadala baseMelika bangase bangatholi okwanele kulawa ma-micronutrients alandelayo.
| Umsoco | Imithombo yokudla |
| I-calcium | Ubisi olungenamafutha namafutha amancane, izinto zobisi, i-broccoli, imifino emnyama, enamaqabunga, namasardine |
| I-potassium | Ubhanana, i-cantaloupe, omisiwe, amantongomane, izinhlanzi, nesipinashi nezinye imifino emnyama |
| I-Fiber | I-legumes (ubhontshisi omisiwe nophizi), ukudla okusanhlamvu okugcwele kanye nezinhlamvu, imbewu, ama-apula, ama-strawberry, izaqathe, ama-raspberries, izithelo nemifino emibalabala |
| Magnesium | Isipinashi, ubhontshisi omnyama, uphizi, nama-alimondi |
| Ivithamini A | Amaqanda, ubisi, izaqathe, ubhatata, kanye ne-cantaloupe |
| Ivithamini C | Amawolintshi, ama-strawberry, utamatisi, i-kiwi, i-broccoli, nopelepele oyinsimbi obomvu noluhlaza |
| Vitamin E | Ukotapheya, amantongomane, imbewu, ukudla okusanhlamvu, nesipinashi nezinye imifino enamaqabunga amnyama |
Imibuzo okufanele uyibuze udokotela wakho
- Kufanele ngikushintshe kanjani ukudla kwami ukuze ngifake lokhu kudla?
- Ngazi kanjani ukuthi nginokudla okwanele kwama-micronutrients?
- Ngingakwazi ukuthatha izithasiselo nomaamavithamini amaningiukwandisa imisoco yami?