Maitiro Ekuwana Izvo Zvakakodzera Nutrients

Zvemukati

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Iron

Nei zvichikosha? Pasina simbi yakakwana, mwongo wemabhonzo haugone kuburitsa masero matsvuku eropa uye unokwanisa kuita anemia, inokusiya usisina simba, kufema, kugumbuka uye kutapukira kuhutachiona. Kunonoka kukura, chirwere ichi chinowanzoenda chisingaoneki.

Yakakurudzirwa huwandu hwezuva nezuva hwevakadzi: 15 mg

Yakawanda sei iyo mukadzi akajairwa anowana: 11 mg

Matipi ekuwedzera kudya kwako: Iron kubva munyama inonwiwa zviri nyore kupfuura ayiti kubva kune zvinomera senge bhinzi, pizi nenzungu. Kuti uwedzere kunwa kwesimbi yakasendekwa nemiti, idya zvekudya zvine zvinwiwa zvine mavitamini-C uye zvinwiwa: Inwa jisi reorenji nechingwa chekudya chamangwanani kana kuisa madomasi akawedzera pane bhinzi burrito yako. Kana iwe ukabatwa uine iron-kushomeka anemia, chiremba wako angangodaro achikurudzira kuwedzera.

Fiber

Sei zvakakosha: Kudya-kwepamusoro-fiber kunoderedza moyo-chirwere njodzi uye kunogona kubatsira kudzora huremu hwako nekuita kuti unzwe kuzere.

Yakakurudzirwa huwandu hwezuva nezuva hwevakadzi: 25-35 MG

Yakawanda sei iyo mukadzi akajairwa anowana: 11 mg

Matipi ekuwedzera kudya kwako: Chikafu chisina kugadzikiswa, ndiko kuwedzera kwacho kune fiber. Saka idya michero yakawanda, miriwo uye zviyo zvakakwana. Tarisa "gorosi rose" pane zvinyorwa zvechingwa uye uenzanise nefiber zviri mukati. Mamwe marangi ane anosvika mashanu magiramu pachidimbu.

Calcium

Sei zvakakosha: Kukwana calcium yakakosha kudzivirira osteoporosis, iyo brittle-bone chirwere inotungamira kune 1.5 miriyoni kutyoka pagore. (Kuita basa rekutakura uremu uye vhitamini D ndizvowo zvinokosha.) Vakadzi vanotanga kurasikirwa nemapfupa mumakore avo e30, saka calcium inonyanya kukosha kuvakadzi mumakore ekunyanya kuvaka mapfupa.

Yakakurudzirwa huwandu hwezuva nezuva hwevakadzi vasati vatombomira kuenda kumwedzi: 1,200 mg

Zvakawanda sei mukadzi chaiye anowana: 640 mg

Mazano ekuwedzera kudya kwako: Shandisa nonfat zvigadzirwa zvemukaka, uye unwe calcium-yakasimbiswa jisi reorenji (ine calcium yakawanda segirazi remukaka). Wedzera nemapiritsi e calcium kana chews.

Mapuroteni

Nei zvichikosha? Zvokudya zvine mapuroteni zvinopa amino acids anodiwa kuvaka nekugadzirisa tsandanyama. Protein / carb combo inokuchengetedza iwe kugutsikana kwenguva yakareba kupfuura kabhutu kadiki wega.

Inokurudzirwa mari yezuva nezuva yevakadzi: Hurumende Yakakurudzira Dietary Allowance yeprotein ingangoita 0,4 gramu eprotein paundi yehuremu hwemuviri. Kune mukadzi wemakumi mana-mapaundi mukadzi, izvo zvinenge 56 magiramu. Asi nyanzvi dzinobvumirana kuti kurovedza muviri kunoda zvimwe. Vakadzi vanoshingaira vangada zvinosvika 0.5-0.7 magiramu paundi yehuremu hwemuviri, kana anenge 70-100 magiramu emapuroteni pazuva.

Yakawanda sei iyo mukadzi akajairwa anowana: 66 g

Matipi ekuwedzera kudya kwako: Tenga zvakawandisa-zvakaonda nyama uye zvisina mafuta emukaka zvigadzirwa kudzora mafuta akazara. Mamwe matsime akanaka: zvigadzirwa zvesoya, senge soy protein uye tofu.

Folic acid

Nei zvichikosha? Folic acid, B vhitamini, inogona kuderedza zvakanyanya njodzi yekuzvara mwana ane uropi uye musana wemuzongoza. Kukanganisa kwakadaro kunowanzo kutanga kukura mumwedzi wekutanga wepamuviri, vakadzi vazhinji vasati vaziva kuti vane nhumbu. Unoda folic acid yakawanda mumuviri wako usati wabata pamuviri.

Yakakurudzirwa huwandu hwezuva nezuva hwevakadzi: 400 mcg

Zvakawanda sei mukadzi chaiye anowana: 186 mcg

Matipi ekuwedzera kudya kwako: Kwakanaka folic-asidhi sosi inosanganisira yakasviba-yakasvibira miriwo miriwo, muto weorenji uye gorosi hutachiona; zvigadzirwa zvakawanda zvezviyo zvino zvakasimbiswa nazvo. Folic acid inoparadzwa nekupisa, kuchengeterwa kwenguva refu uye kudziwazve kwezvasara. Kuti uve wakachengeteka, ungangoda kutora chinowedzera.

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