Zeziphi Izinto Ezichaphazela Isondlo Kubudala?

Njengoko ukhula, ukutya okunempilo kubaluleke ngakumbi. Ngenxa yokuba ukunqongophala kwezondlo kunokwenzeka. Umgangatho wobomi unokuhla. Oku kuchaphazela impilo kakubi.Kukho iingongoma ekufuneka ziqwalaselwe ukuze kuthintelwe ukunqongophala kwezondlo ezinxulumene neminyaka. Umzekelo, ukutya ukutya okutyebileyo ngezondlo kunye nokuthatha izongezo ezifanelekileyo zokutya… Izinto ezichaphazela isondlo ebudaleni kunye nezinto ekufuneka uzazi ...

Izinto ezichaphazela isondlo ebudaleni

Ngaba ukwaluphala kuchaphazela iimfuno zesondlo??

• Ukwaluphala kubangela iinguqu ezahlukeneyo emzimbeni ezifana nokulahleka kwezihlunu, ukubhitya kwesikhumba, kunye nokuncipha kweasidi yesisu.
• Ngokomzekelo, i-asidi ephantsi yesisu Vitamin B12Ichaphazela ukufunxwa kwezondlo ezifana ne-calcium, i-iron kunye ne-magnesium.
• Njengoko abantu bekhula, amandla abo okubona izivamvo ezibalulekileyo njengendlala nonxano ayancipha.
• Oku kunokukhokelela ekuphelelweni kwamanzi emzimbeni kunye nokulahlekelwa ubunzima ngengozi ekuhambeni kwexesha.

Iikhalori ezimbalwa kodwa izondlo ezininzi

• Ukuba umlinganiselo ofanayo weekhalori ezithathwayo xa ulutsha luqhubeka ludliwa, amanqatha aya kubumba abantu abadala, ngakumbi malunga nommandla wesisu.
• Nangona abantu abadala abadala bafuna iikhalori ezimbalwa, bafuna ukutya okuphezulu kwezondlo kunabantu abancinci.
• Oku kwenza ukuba kubaluleke ukutya iziqhamo, imifuno, intlanzi kunye nenyama ebhityileyo.
• Izinto ezichaphazela isondlo ebudaleniOkubaluleke kakhulu kwezi zinto kukwanda kwesidingo seprotheni, i-vitamin D, i-calcium kunye ne-vitamin B12.

Kufuneka iprotheni eninzi

• Njengoko iminyaka ihamba, amandla emisipha alahlekile. 
• Umntu omdala oqhelekileyo ulahlekelwa yi-30-3% yobunzima bemisipha yabo kwiminyaka elishumi emva kweminyaka engama-8.
• Ukulahleka kwemisipha kunye namandla, i-sarcopenia yaziwa njenge. 
• Ukutya iiprotheyini ezininzi kunceda umzimba ugcine izihlunu kwaye ulwe ne-sarcopenia.

Ukusetyenziswa kokutya okune-fibrous kufuneka kwandiswe

• Ukuqunjelwayingxaki yempilo eqhelekileyo phakathi kwabantu abalupheleyo. Oku kungenxa yokuba abantu kweli xesha bahamba kancinci.
• Ukutya okuphezulu kwifayibha kunceda ekupheliseni ukuqhina. 
• Idlula emathunjini ngaphandle kokwetyiswa, yenze ilindle kwaye ikhuthaze ukuhamba kwamathumbu rhoqo.

Isidingo esikhulu se-calcium kunye ne-vitamin D

• calcium ve Ivithamin Dzezona zondlo zimbini zibalulekileyo kwimpilo yamathambo. 
• Ngokukhula, amandla amathumbu okufunxa i-calcium ayancipha.
• Ukwaluphala kunciphisa ulusu, kunciphisa amandla omzimba okwenza ivithamin D. 
• Ukuchasana nemiphumo yokuguga kumanqanaba e-vitamin D kunye ne-calcium, kuyimfuneko ukufumana i-calcium eninzi kunye ne-vitamin D ngokutya kunye nezongezelelo. 

I-Vitamin B12 iyafuneka

• I-Vitamin B12 ibalulekile ekwenzeni iiseli ezibomvu zegazi kunye nokugcina ukusebenza kwengqondo enempilo.
• Ukukwazi kwabantu abangaphezu kweminyaka engama-50 ukufunxa ivithamin B12 kuncipha ngokuhamba kwexesha. Oku kwandisa umngcipheko wokunqongophala kwe-B12.
• Izinto ezichaphazela isondlo ebudaleniAbantu abadala kufuneka bathathe izongezelelo ze-vitamin B12 okanye batye ukutya okuqiniswe nge-vitamin B12. 

Ukutya okunokudingwa ngabantu abadala

Njengoko ukhula, imfuno yakho yezondlo ezithile iyanda:

Potassium: Umngcipheko weemeko ezifana noxinzelelo lwegazi oluphezulu, amatye ezintso, i-osteoporosis, isifo senhliziyo, esixhaphakileyo phakathi kwabantu abadala, siyancipha ngokutya okwaneleyo kwe-potassium.

Omega 3 fatty acids: I-Omega 3 fatty acids inciphisa imingcipheko yesifo senhliziyo njengoxinzelelo lwegazi oluphezulu kunye ne-triglycerides. Ngoko ke, abantu abadala kufuneka banikele ingqalelo ekusetyenzisweni kwesi sondlo.

Magnesium: Ngelishwa, abantu abadala ngenxa yokusetyenziswa kakubi kweziyobisi kunye neenguqu ezinxulumene neminyaka ekusebenzeni kwamathumbu. nemagniziyam umngcipheko wokusilela.

Iayini: ukunqongophala kwentsimbi Ixhaphakile kubantu abadala. Oku kunokubangela i-anemia.

Ukusela amanzi kubaluleke kakhulu njengoko ukhula

• Kubalulekile ukusela amanzi nakweyiphi na iminyaka, njengoko umzimba uhlala ulahlekelwa ngamanzi ngokubila kunye nomchamo. 
• Kodwa ukwaluphala kwenza abantu batyekele ekuphelelweni ngamanzi emzimbeni.
• Umzimba wethu uva unxano ngokusebenzisa ii-receptors ezikwingqondo kunye nomzimba wonke. 
• Njengoko bekhula, ezi zamkeli ziphulukana nobuntununtunu kutshintsho ezenza kube nzima kubo ukubona unxano.

• Ngoko ke, kuyimfuneko ukwenza umgudu wokusela amanzi aneleyo yonke imihla. 

Udinga ukutya okwaneleyo

• Izinto ezichaphazela isondlo ebudaleniEsinye isizathu kukuncipha kokutya kwabantu abadala. 
• Ukuba ukhathalelo aluthathwanga, ukunqongophala kwezondlo kunokwenzeka kunye nokulahlekelwa kwesisindo esingalindelekanga. 
• Ukungabi namdla wokutya kubangela iingxaki zempilo. Ikwanyusa nomngcipheko wokufa.

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