Chakudya chamagulu
Ngati chakudya pa nthawi ya mimba chimayang'aniridwa makamaka (makamaka pa nkhani ya kufalitsa matenda, mtundu wa toxoplasmosis), wa amayi panthawi yomwe atangobereka kumene - kaya akuyamwitsa kapena ayi - ayenera kukhala ochuluka. …
Kukomera mbale yanu? Zipatso ndi / kapena ndiwo zamasamba (osachepera 5 patsiku), mkaka ndi mkaka (3 patsiku), phala, mbatata ndi masamba (pa chakudya chilichonse, malinga ndi chikhumbo ndi kukwaniritsa) kapena mapuloteni monga nyama, nsomba, nsomba. zopangidwa ndi mazira (1 mpaka 2 servings patsiku - mocheperapo kuposa zomwe zimatsagana, zopangidwa ndi masamba ndi wowuma).
Kuchepetsa? Mafuta owonjezera, monga amafuta okoma ndi mchere (ntchito, kuwonjezera apo, mchere wokhala ndi ayodini; kusamutsidwa kwa ayodini kuchokera ku mkaka wa m'mawere kupita kwa khanda la 50 µg / d;).
Kuchuluka kwa hydration
Madzi ad libitum! Chakumwa chimodzi chokha chofunikira m'thupi, ndichofunikira kwa amayi achichepere, makamaka omwe akuyamwitsa (ndipo omwe kumwa kwawo, malinga ndi EFSA *, kuyenera kukhala kofanana ndi 2,3L wamadzi / tsiku, i.e. 700mL kuposa 1,7L / tsiku nthawi zambiri amalimbikitsidwa tsiku lililonse, munthawi yake). Tinene kuti amayi omwe amayamwitsa ana awo amatulutsa mkaka wosachepera 750mL womwe umapangidwa patsiku, wopangidwa ndi madzi pafupifupi 87%.
Kufuna? Madzi opanda mchere amchere, monga madzi amchere a Mont Roucous, operekedwa mumtundu wa 1L, othandiza kwambiri! Kuthekera kotengera moyo watsiku ndi tsiku wa makolo: olimba, owoneka bwino, osavuta kutenga m'chikwama chanu ... kapena m'manja.
* EFSA = European Food Safety Authority