Bonke abesifazane bazama ukubheka okuhle futhi bahlale bekhangayo kungakhathaliseki ubudala. Lesi isifiso esingokwemvelo sowesifazane, futhi akukho lutho olungenziwa ngakho, futhi alufanelekile. Emva kwakho konke, amadoda afana nabesifazane abanobuhle, abahle nabakhuthele. Kodwa-ke, ezinye izikhathi ekuphileni komfazi kungathinta kakhulu ukubonakala kwakhe. Kungaba nokukhulelwa noma imijikelezo yemvelo yemvelo, futhi ukubukeka kungathinteka ukukhathala emsebenzini, ukucindezeleka, ukuntuleka kokulala, njll. Ukungabonakali kahle kunganciphisa ukuzethemba komuntu wesifazane, futhi kuthinte ubudlelwane nabantu, ngoba owesifazane angazizwa evikelekile.
Enye yezinyathelo zokuqala zokusiza ngezinsuku ezinzima abesifazane kuba amavithamini. Amavithamini ayimithi yamakhemikhali ethatha ngokuqondile kuzo zonke izinqubo zomzimba womuntu. Umzimba womuntu ngokwawo awukhiqizi amavithamini, ngaphandle kwevithamini D, ngakho amavithamini kumele ahlale efaka umzimba ekudleni.
Yiziphi amavithamini amahle kunawo wonke abesifazane?
Amavithamini amahle kunawo wonke kulabo abathola ukudla. Imifino kanye nezithelo ezintsha ziwumthombo omuhle wazo wonke amavithamini adingekayo owesifazane. Ungabuye uthenge ama-vitamine complexes kubantu besifazane abathengiswa kuma-pharmacy, kodwa kubi kakhulu.
Ukuze sinqume ukuthi yiziphi amavithamini amahle kunazo zonke kwabesifazane, sizocabangela ukuthi yiziphi izinkinga amavithamini okufanele azixazulule nokuthi lezi zivithamini kufanele zifunwephi.
I-Vitamin A - ivimbela ukuguga kwesikhumba, kwenza kube lula kakhulu futhi kube lula. Okuqukethwe okukhulu kakhulu kwe-vitamin A ebisi, isibindi, amaqanda (isikhupha) kanye noshizi onzima, kanye ne-izaqathe, pepper obomvu, ama-apricot kanye ne-sea-buckthorn.
I-vitamin D iyinvithamini edingekayo yabesifazane emva kweminyaka engama-30. Isiza ukuqinisa amathambo futhi kuvimbele ukuphazamiseka kwamathambo okuthinta abesifazane besigaba. Kunciphisa ukukhathazeka ngesikhathi sokuya esikhathini. Kuqukethe le vithamini ezinhlameni, izinhlanzi ezibomvu, ama-sardine, i-yolk yeqanda nemikhiqizo yobisi.
I-Vitamin E iyadingeka ekukhiqizeni i-collagen ne-elastin fibers yesikhumba. Ikhuthaza ukugcina umswakama esikhumbeni, okuyivumela ukuba ihlale inhle futhi incane. I-Vitamin E yabesifazane emva kweminyaka engama-40 ivumela isikhumba ukuthi sibonakale sisencane, sisusa ama-cramp leg.
I-Vitamin K iyadingeka ukuze i-blood coagulation ehle, ebalulekile ekubelethweni. Futhi, le vithamini isisiza ukuqeda ukukhukhumeza futhi isetshenziselwa ekwelapheni isikhumba sesikhumba. Imithombo ye-vitamin K: imifino, iklabishi, inhlanzi (izithelo), ama-oats, itiye eluhlaza, okusanhlamvu nezithelo.
I-Vitamin B6 - yenza ngcono ukubonakaliswa kwe-PMS, ivimbela ukutholakala kwe-malaise ngesikhathi sokukhulelwa, ikwazi ukukhuthaza ukukhula kombungu womama ozayo. Equkethwe inkukhu, isibindi sesibindi, inhlanzi, i-oyster, amazambane, ubhanana, okusanhlamvu, amantongomane kanye nembewu.
Kuthiwani ngamamama esizayo?
Amavithamini namaminerali abesifazane abakhulelwa ukukhulelwa badlala indima ebaluleke kakhulu ekudleni, ukudla okufanele kufanele kube nomthelela omuhle wesawoti wamaminerali ukuze ugweme i-edema yamaphethelo, isikhumba somzimba futhi ubhekane ngenxa yokugcinwa kwamanzi emzimbeni womama olindele.
Isidingo sansuku zonke samavithamini ekudleni sihlanganiswa nokusetshenziswa kwemifino nezithelo, kodwa ngenkathi ebandayo kunciphisa ukungabi khona kwamavithamini wemvelo, bese ungasebenzisa amavithamini ama-complexes abesifazane kanye nama-multivitamin amalungiselelo.
Konke kunesikhathi saso
Ezimweni ezahlukene zokuphila, umzimba udinga amavithamini ahlukene:
- Amavithamini wabesifazane abangaphansi kweminyaka engama-30 angasiza ekugcineni ubuhle bemvelo futhi ahlale esemncane kulo lonke ukuphila, into esemqoka ukuwasebenzisa ngendlela efanele.
- Amavithamini kwabesifazane emva kweminyaka engama-45 kufanele athathwe kaningi ngangokunokwenzeka, kutuswa ukuba ucebise ukudla kwakho nezithelo nemifino. Ukudla okungu-100% - 45% kufanele kube izithelo nemifino.
- Amavithamini kwabesifazane asebekhulile emva kweminyaka engama-50 kufanele adliwe nsukuzonke nangokwengeziwe, isibonelo ekudleni, inani lokudla eliqukethe amavithamini adingekayo kufanele libe ngu-100%. Lungisa ukudla okunempilo kusuka kumikhiqizo engenhla, sebenzisa inyama encane kakhulu, ushiye imikhuba emibi, futhi uzohlale uphilile futhi ukhangayo. Ukudla okunempilo nokulinganisela kuzokusiza ukuba ulahlekelwe isisindo, ubuyekeze umzimba wesimiso, uhlale unamathele futhi ubheke kakhulu!