IiVithamini kubafazi emva kweminyaka engama-50

Abaphandi bafumanisa ukuba kwisigamu sesibini sobomi, iivithamini azibalulekanga kangangoko kubantwana. Ngaphezu koko, iivithamini kubafazi emva kweminyaka engama-50 zibalulekile nje, nangona kubonakala ngathi baninzi ukuba imfuno yabo iyancipha kancane, njengoko i-metabolism ngeli xesha lobomi lihamba kancane kunokuba liyiminyaka elishumi edlulileyo. Ngenxa yesi sizathu, umzimba uthatha ixesha elongezelelweyo ukuxubusha ezo zondlo eziza ukutya.

Nangona kunjalo, njengoko kubonisa, iivithamini kubafazi ziyimfuneko kakhulu kwiminyaka engama-50. Kule meko, ukumkelwa kwabo akufanele kuncitshiswe, kodwa, ngokuchasene noko, kwanda.

Kutheni ukwandisa ukungena kwamavithamini?

Ubudala bombuzo buphawulwe ngokulungiswa komzimba wesetyhini, ngokumalunga nokungena kwakhe kwixesha elidlulileyo. Ingxaki zobomi, iimpawu zomzimba zowesifazane odibene nelahleko yenyanga kunye nezondlo ngexesha lokuya esikhathini, kunye nokubeletha nokukhipha isisu - konke oku emva kwe-50 kwenza ukuba uzive, kwaye lona wesifazane uqala ukulahlekelwa ngokukhawuleza nje ubuhle, kodwa nempilo.

1. Ulusu luba luncinci kwaye lube lukhuni, olukhokelela ekuphepheni kwayo.
2. Ukuphazamiseka, ukungapheliyo kunye nokungasondliyo izikhonkwane.
3. Iimvithamini ezilungileyo kubasetyhini emva kweminyaka engama-50 nazo ziyimfuneko kuba iinwele ezivela kumnyama kunye ne-fluffy zancinci ziba zibuhlungu kwaye zibuhlungu.
4. Namathambo ayanamandla kakhulu: i-porosity ivela, nto leyo ithetha ukuthambekela kokuphuka kunye ne- osteoporosis .
5. Iinguqu ziyabonwa kwakhona kwingqondo yengqondo: abafazi basoloko bexhala kakhulu kwaye besaba; banezifo ezidibeneyo, i-gait yaphulwa.

Ukusetyenziswa kwemifuno kunye neziqhamo akunako ukubonelela umzimba womfazi oneminyaka engama-40 kunye nemilinganiselo efunekayo neyomgangatho wevithamini, oko kuthetha ukuba kufuneka i-vitamin complex. Nangona kunjalo, ukhetho oluzimeleyo olukhethiweyo lwevithamini akunakwenzeka ukuba lube negalelo elihle. Ukutya okufanelekileyo kwamalungiselelo evithamini kuya kunikwa kuphela xa kunconywa yingcali. Oku kubalulekile kuba ukumkelwa okungalawulwayo kunokukhokelela ekugqithiseni ukugqithisa kwaye kunokuba kusetyenziswe ukubangela iingxaki zempilo, ngokungafani nemifuno kunye neziqhamo ezityebile kwiivithamini kwaye zingabangela ingozi kwimpilo.

Ziziphi iivithamini ezifunekayo?

Ukuthatha amalungiselelo okuvithamini kufuneka kuhanjiswe ngokunengqiqo kwaye ukhethe, oko kukuthi, ukuqonda ukuba yeyiphi iivithamini ukusela emva kweminyaka engama-50.

1. I-Vitamin D , ekufuneka ingene emzimbeni kungekhona nje ngesimo seziyobisi, kodwa nakwimeko yokutya okudliwayo. Umgangatho wemihla ngemihla ngu-2.5 μg. Ukwamukelwa kwalo kuphucula imeko yamazinyo, izipikili, iinwele, kuvimbela ukuvela kwe-osteoporosis, kuququzelela isimo se-climacteric. Itholakala kwientlanzi ezinamafutha, amakhowe, i-yolk yolanga, i-caviar, iimveliso zobisi.
2. I-Vitamin K "inceda" kumsebenzi we-vitamin D ekubuyiseleni imeko yezipikili kunye neenwele, ukuqinisa iizinyo ze-eyoti. Ukongezelela, ubukho bayo buchaphazela inqanaba le-clotting yegazi, nalo lunefuthe elihle emsebenzini womathumbu. Nika kubhontshisi, pepper ecoliweyo, isipinashi kunye ne-klakishi broccoli. Olunye ubungakanani balo lufumaneka ekudleni kwenyama. Usuku lomsebenzi oqhelekileyo womzimba ufuna i-90 mg yevithamini K.
3. I-Vitamin F , equka i-polyunsaturated fatty acids i- omega-3 kunye ne-omega-6, ilawula amazinga e-cholesterol yegazi, inceda ukuqeda i-edema, ikhuthaza ukuphulukiswa nokuvuselelwa kwesikhumba. Unempembelelo emihle kwimeko yenkqubo yokuzala. Iqulethwe kuzo zonke iifutha zemifuno, ioli yeentlanzi kunye ne-avocado. Abafazi emva kweminyaka engama-50 bafuna i-10 mg yevithamini.

Ukongezelela, ukufumana iivithamini ezinzima kubantu besetyhini emva kweminyaka engama-50 kuboniswa, njengeTsi-Klim, i-Vitrum Zenturi, i-Undevit, i-Alphabet 50 kunye kunye. Nangona kunjalo, umlinganiselo, ukubunjwa kunye nexesha lokumkelwa kufuneka lugqitywe ngugqirha.