Okukwazi Human nesondlo esifanelekileyo

Ebusika, amajoni omzimba ingakumbi xa ufuna ingqalelo. usisiqinisekiso zempilo - yokudla ekunene.

1. Proteins. Ingaba kukho ukutya okwaneleyo kwi menu ye kwiproteni kuxhomekeke kuphuhliso antibodies emzimbeni. Lo lomzimba ingqalelo iibhaktheriya, iintsholongwane, iityhefu ezithile, awakwazi ezinye imvelaphi kunye ubatshabalalise. Ukuze nokulungelelanisa i immunoglobulins epheleleyo, kufuneka abekho iiproteni ukutya acid leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine. Ngoko ke, ukuba umzimba womntu uhlala kwinqanaba elifanelekileyo, ekutyeni Kucetyiswa ukuba fomu nge ukusetyenziswa ngemihla ka-100 g protini.

Inyama, intlanzi, iinkukhu, amaqanda, itshizi cottage kunye netshizi kufuneka ixatyiswe njengomthombo protein yezilwanyana. Imidumba, iimveliso cereal ingqolowa, akadliwa kakuhle iiprotheni yemifuno.

2. Amafutha. iiseli ezithile lymphocyte amajoni omzimba kunye macrophage babe iqokobhe olukhuselayo. Ziye ke yakhiwa lipids, eziquka cholesterol. Yiyo loo nto awukwazi ukusebenzisa ukutya Vega ephantsi-fat ebusika. Le indlela ngqo kwi buthathaka impilo yabo. okukwazi Human kuxhomekeke amandla iindonga lymphocyte kwaye macrophage liqwenga iiseli umhlaseli izifo. Ziyacetyiswa zokudla ngamandla ukuba sifake izitya-10 iigrem namanqatha okusuka kwizilwanyana, no-20 iigrem namanqatha izityalo, kwanabo nabafazi ngokusondeleyo balandele nani.

A isihloko eyahlukileyo ngamanqatha. ixabiso Immunomodulatory siyifumana isiqulatho amanqatha CD acid. Ukususela kule transfer acid polyunsaturated luxhomekeke omzimba. Ukusetyenziswa kwamafutha Dietetics nemigangatho izixa elilelona emiselweyo, yindlela esebenzayo ukukhulisa nezifo zabantu.

3. ayidrethi. fluid Intercellular, nkovu, umchamo, igazi, amadlala secretion - yonke kukho namandla. ifayibha Heavy normalizes bume ukuzalela ezi microflora eziyingenelo emathunjini. ulwelo zebhayoloji ihanjiswa abalamli le omzimba. Wekhabohayidreyiti ngoko izondlo ezibalulekileyo eziyimfuneko ukuze eqhelekileyo yokusebenza kwamajoni omzimba.

Ukuba kuphela imihla ku 300 g kwemveliso yezilwanyana - imithombo leeprothini, 100 g ne-350 g kwemveliso okuziinkozo eyenziwe intlama, imali efunekayo wekhabohayidreyiti ngomshini ezi mveliso efanayo. ngakumbi nongeza menu kutya ezinekhabhohayidrethi musa ukuba, xa kuziwa yokudla 2000 kcal.

4. Indlela ukwandisa omzimba umzimba ngoncedo imifuno kunye neziqhamo. Amajoni omzimba ngokuqhelekileyo inkxaso nge iivithamini kunye nezinto umkhondo. A ukutya okunezondlo abantu abasebenza ngokoqobo osidingayo kucetyiswa malunga 6000 kcal, kukho iivithamini ngokwaneleyo. Amanyathelo ezongezelelweyo ngenxa wemvula yabo iyafuneka. Xa ukhetho amandla abafazi ukuba ukudla ijolise balinganisele calories kufuneka kuqaliswa kwindawo yokuqala, i-C imithombo yendalo vitamin, ngakumbi ebusika.

ngumsebenzi wabantu kule ntolovelo ezinzima, ookhokho bethu agcinwa kwinqanaba eliphezulu ngoncedo sauerkraut kwaye zonekwe wavuka esinqeni. Namhlanje, kukho umthombo ethandwayo ye ascorbic acid inombolo enye iziqhamo citrus ingqalelo, kwakunye itswele, mai, rasberries, nobusi.

Vitamin A no-E zifakiwe kwiqela etyebile emanzini. Ngoko ke, iziqhamo kunye nemifuno, ukuba ziqulathe kufuneka isetyenziswe kunye ne-oli yemifuno okanye cream ezimuncu, ukuphucula digestibility umzimba. Imifuno kunye neziqhamo obomvu, o-orenji kunye yellow imibala indalo wathabatha kwindawo yokuqala kokuqulathwe carotene. Ezinamafutha intlanzi, ukutya okuziinkozo, isibindi, amafutha ezi abanikezeli vitamin E.

Indlela ngokukhawuleza athabathe amajoni omzimba kunye ngoncedo bioflavonoids. Vitamin P - a antioxidant enamandla eshukumisa amajoni omzimba. Group P iivithamini badla ungeniselo yomntu odyojwe kukungcola nombala violet, kuquka iwayini. Ukuze kuphakanyiswe umzimba kuyimfuneko ukungena yomxhesho iiblueberries, currants, iidiliya, iintlobo ezimnyama, izitya kubo.