Chikafu chekuwedzera kubereka kwevanhurume nevanhukadzi

Zvemukati

• Kudya Kuwedzera Chibereko
• Kudya kwekuwedzera kubereka kwemurume
• Chii chekudya kuwedzera kubereka kwevanhukadzi

Chikafu chinowedzera kubereka ndicho icho chinobatsira kuburitsa mahormone ebonde uye chinokurudzira kuumbwa kwemazai nehurume, senge chikafu chine zinc, vhitamini B6, mafuta acids, omega 3 uye 6 uye vhitamini E.

Nekudaro, kuwedzera kubereka kune vese varume nevakadzi, michero yakaomeswa, oats, broccoli, hove dzakakora uye mbeu yezuva, semuenzaniso, inogona kudyiwa. Nekudaro, kune zvimwewo zvekudya zvinogona kudzora kubereka, uye zvinofanirwa kudzivirirwa, senge kofi, chikafu chine hupfu neshuga yakanatswa, semakeke nemakuki, semuenzaniso, nekuti huwandu hwakawanda hwevhitamini nemaminerari anoshandiswa kugadziriswa kudzikira kwekuwanikwa kweizvi zvinovaka muviri kusimudzira kugadzirwa kwehomoni.

Kudya Kuwedzera Chibereko

Kuti uwedzere kubereka kuburikidza nechikafu, zvinokurudzirwa kuti chikafu chinokwanisa kukurudzira kugadzirwa kwehomoni chinodyiwa uye, nekudaro, chinofarira kugadzirwa uye kuburitswa kwemazai nembeu zvinoshanda. Nekudaro, chikafu chinogona kubatsira nekubereka ndeichi:

• Zinc-zvakapfuma zvekudya, inova yakakosha zvicherwa muhutano hwekubereka hwevarume nevakadzi, senge oysters, nyama, michero yakaomeswa, mazai emazai, rye uye oats;
• Zvikafu zvine vhitamini B6, iyo pamwe ne zinc inofarira kugadzirwa kwehomoni dzebonde, senge cauliflower, watercress, mabhanana uye broccoli, semuenzaniso;
• Chikafu chine mafuta acids uye omega 3 uye 6, senge hove dzakakora nembeu;
• Zvikafu zvakapfuma muvhitamini E, iyo yakakosha kusimudzira hutano hwemazai nehurume, sembeu yezuva yezuva, semuenzaniso.

Izvi zvekudya zvinofanirwa kudyiwa zuva rega rega uye zvinoenderana nehutungamiriri hwehutungamiriri, kuitira kudzivirira kushomeka kwehutano.

Tarisa vhidhiyo inotevera uye tarisa chikafu chinopa kuwedzera kubereka:

Kudya kwekuwedzera kubereka kwemurume

Zvekudya zvekuwedzera kubereka kwemurume ndezve izvo zvakapfuma muchromium, sezvo ichi chicherwa chakakosha pakugadzira urume, uye zvinokurudzirwa kudya chingwa chegorosi kana che rye, mhiripiri tsvuku, mazai nehuku.

Uye zvakare, zvinonakidza kuti varume vanodya chikafu chakapfuma muvhitamini C, senge michero yemucitrus, semuenzaniso, sezvo vhitamini iyi inodzivirira urume uye ichibatsira kuwedzera huwandu hwayo.

Chii chekudya kuwedzera kubereka kwevanhukadzi

Pamusoro pezvikafu zvakapfuma mu zinc, vhitamini B6, mafuta acids uye omega 3 ne6, vakadzi vanofanirwa kudya antioxidant chikafu kukurudzira kugadzirwa kwehomoni dzebonde uye kukura kwezai, senge:

• Vhitamini A kana beta-carotene, senge makarotsi, mbatatisi, maapurikoti akaomeswa, manhanga uye watercress;
• Vhitamini C, senge miriwo yakasvibirira, mhiripiri, kiwi, madomasi uye michero yemucitrus;
• ​Vhitamini E, zvakaita semichero yakaomeswa, mhodzi, hove dzakakora, makotapeya, bhinzi uye maputata;
• Selenium, senge nzungu dzeBrazil, mbeu dzesame, tuna, makabheji uye zviyo zvese;
• Zingi, dzakadai senyama, hove, oyiti, mhodzi, nzungu, mazai nemiriwo yakasvibira;
• Phytonutrients iripo mumichero nemiriwo yemarudzi ese, senge tsvuku biti, bhuruu bhuru bhuruu, orenji maapurikoti, yero mhiripiri, pink mazambiringa uye miriwo yakasvibira yemashizha.

Mune chikafu chekuwedzera kubereka kwevakadzi, iwe unofanirwa kudya zvikamu zvishanu zvemiriwo nemichero yemavara akasiyana pazuva, pamusoro pekudya michero yakaomeswa nembeu kamwe pazuva. Ona maitiro ekurapa kumba kwekubereka kwemukadzi.