Kudya kwezvirimwa muPamuviri
Zvemukati
Mukadzi ane nhumbu anodya nyama anogona kuve nepamuviri zvakajairika uye zvine hutano, aine kudya kwakadzikama uye kwakasiyana, akapfuma mune zvinovaka muviri uye macalorie anogutsa zvinodiwa naamai nemwana.
Sezvakaita chero nhumbu ipi, zvakakosha kuti panguva ino chikamu chinoperekedzwa nachiremba uye nyanzvi yezvokudya, kudzivirira kushayikwa kwevhithamini nemaminerari, senge iron, vhitamini B12 uye vhitamini D, inowanikwa kunyanya munyama nehove, izvo zvakakosha Zvekukura kwemwana, nekudaro uchidzivirira matambudziko akadai seanemia, huremu hwekuzvarwa huremu uye hurema hwenzara.
Chii chekudya nhumbu ine hutano
Tafura iri pazasi ndiyo yakakosha mavitamini uye mamineral akakosha mukukura kwechibereko uye nhumbu ine hutano, ndezvipi zvaunoda zuva nezuva, uye ndeapi matambudziko anogona kumuka kana kushomeka:
| Nutrients | Zvokudya zvinyorwa | Yakakurudzirwa dosi yezuva nezuva | Matambudziko nekuda kwekushaya |
| Vhitamini B9 (folic acid) | Sipinachi, broccoli, kabichi, asparagus, parsley, brussels inomera, bhinzi, matomatisi. | 600 mcg / zuva | Spina bifida, kuremara kwekukura, matambudziko ekuvandudza neural, huremu hwekuzvarwa hushoma, bhendi rekupinza. |
| Vhitamini B12 (cobalamin) | Muchiitiko cheovolactovegetarians zvinokwanisika kudya zvigadzirwa zvemukaka, mazai uye chikafu chakakomberedzwa. Muchiitiko chemunhu asinganetsi miriwo, kuwedzera kunogona kudikanwa. | 2.6 mcg / zuva | Kukura kunonoka, huremu hwekuzvarwa hushoma, kupererwa neropa, kusagadzikana kwetsinga. |
| Vhitamini D | Muchiitiko cheovolactovegetarian zvinokwanisika kudya zvakagadzirwa zvemukaka nemazai. Muchiitiko chemunhu asinganetsi miriwo, kuwedzera kunogona kudikanwa. | 10 mcg / zuva | Osteomalacia en la madre panguva yekusununguka, huremu hwekuzvarwa huremu, neonatal hypocalcemia uye enamel hypoplasia. |
| Calcium | Muchiitiko cheovolactovegetarian zvinokwanisika kudya zvigadzirwa zvemukaka. Panyaya yemunhu asinganetsi miriwo unogona kudya miriwo yakasviba, sesame, mbeu yesame, nzungu kana nzungu. | 1000 mg / zuva | Kunonoka kukura kwe "fetus" uye "hypertension" yaamai. |
| Iron | Inogona kuwanikwa nemiriwo yakaita bhinzi, pizi, nhokwe, mazai (ovolactovegetarian), zviyo zvakasimbiswa, chingwa chezviyo chakazara, miriwo yakasvibira yemashizha. Izvo zvakakosha kuti udye chikafu chakapfuma muvhitamini C kufarira kupinza kwesimbi padumbu remukati. | 30 mg / zuva | Anemia, kuberekwa nguva isati yakwana uye kunonoka kukura kwe "fetus" kunonoka. |
| Zingi | Inowanikwa kunyanya mumabhinzi, neBrazil nzungu. | 15 mg / zuva | Kurema kwekuzvarwa uremu, kubereka kwehukama, kuwedzera njodzi yekufa mumwana achangozvarwa. |
| Omega 3 | Mafuta eflakisi, mbeu yeflakisi, avocado, mamwe maorivhi mhandara, nzungu, chia uye michero yakaomeswa kazhinji. | 1400 mg / zuva | Yakabatana nekuwedzera kwechibereko chechibereko uye kukurumidza kuburitsa. |
Izvo zvakakoshawo kudzikisa kudyiwa kwemunyu uye zvigadzirwa zveindasitiri zvakapfuma mune sodium kuti ifarire kunwiwa kwecalcium mumatumbo uye kudzivirira kuchengetedza kwemvura mumuviri.
Tarisa uone vhidhiyo inotevera kuti uwane mamwe matipi kubva kune wezvehutano:
Nguva yekuwedzera
Zvinodikanwa zvezuva nezuva zveaya mavitamini uye zvicherwa zvinogona kusiyana zvichienderana nekuti mukadzi ane nhumbu ane kushomeka kwehutano here kana kuti kwete. Saka zvakakosha kuenda kwachiremba kuti unoita ongororo dzemurabhoritari kuti uone kana paine kushomeka kwehutano.
Zvisinei, muzviitiko zvakawanda, chiremba anogona kukurudzira kuwedzera mavitamini aya kudzivirira kushomeka kwehutano mune ramangwana.
Matipi epamuviri ane hutano
Izvo zvakakosha kuti uchengetedze kudya kwakadzikama uye kwakasiyana uko kunokutendera iwe kuti uwane zvese zvinovaka muviri zvinodiwa kuti uve nepamuviri une hutano, rimwe zano nderekuti:
- Dzidzira kumwe kurovedza muviri nguva dzose uye nehurefu kana huremu hwakasimba, senge kufamba kana kuita mvura aerobics;
- Shandisa 2 L kana akawanda emvura pazuva;
- Idya 3 yakakosha kudya uye 2-3 zvimwe zvekudya.
- Deredza kunwa kofi kune 2-3 makapu pazuva, sezvo ichikurudzira inopfuura nepaclacenta;
- Chengetedza huremu, kuve wakanaka kuisa pahuremu 0.5 kg pavhiki;
- Dzivisa kudyiwa kwezvinotapira;
- Dzivisa kudya chizi dzakadai sebrie, camembert, roquefort uye pate yemuriwo, sezvo inogona kunge iine listeria;
- Dzivisa kudyiwa kwemimwe michero yechisikigo yakadai sesinamoni uye rue. Wona tii dzisingafanirwe kutora mukadzi ane nhumbu;
- Usapedze doro nemidzanga.
Kudya kwemidziyo kunogona kuva noutano pamatanho ese ehupenyu, kusanganisira kubata pamuviri, asi kubata kwepamuviri nachiremba wekuzvara uye wezvehutano kunokosha kuve nechokwadi chehutano hwemwana naamai.
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