Zamkatimu
Mimba ndi zakudya zenizeni: momwe mungakhalire ndi thanzi labwino?
Mwachotsa gilateni
Zakudya za "Gluten" kapena "zopanda gluten" zikuwonjezeka. Anthu ambiri omwe amati amakhudzidwa ndi gluten amasankha kuletsa mapuloteniwa pamindandanda yawo. Ndipo amayi amtsogolo sali osiyana ndi mafashoni awa! Gluten amapezeka pafupifupi kulikonse: mumbewu (tirigu, balere, oats, rye), komanso muzokonzekera zambiri (sosi, nyama zozizira, zakudya zokonzekera) kumene zimagwiritsidwa ntchito ngati chowonjezera. Monga momwe akatswiri athu odyetsera zakudya amanenera, zakudya zopanda gluteni zimakhala zosauka mumagulu a B mavitamini ndi mchere wofunikira, ndipo pokhapokha ngati simukulekerera komanso mukudwala matenda a celiac (kuwonongeka kwa kutupa kwa nembanemba ya matumbo aang'ono), zakudya izi zingayambitse zofooka ndi kulemera. mavutokapena, m'kupita kwa nthawi, matenda ovutika kudya. Amayi apakati omwe samamwa gilateni ayenera kuganiziranso kukonzanso zakudya zawo ndikupewa kusowa kwa vitamini ndi mchere pogwiritsa ntchito zowonjezera zomwe adokotala adauza.
Mwasiya nyama ndi nsomba
Osadandaula ! Zakudya zamasamba, kupatula chakudya chilichonse chochokera ku nyama, zimatha kukwaniritsa zosowa zathupi zapathupi., malinga ngati mukudziwa kulinganiza ndi kusintha zakudya zanu. Zimakhudza choyamba pazopereka zonse Amino acid, omwe amalowerera m'ntchito zosiyanasiyana za thupi tsiku ndi tsiku. Eyiti a iwo ndi ofunikira, ndipo thupi osadziwa kupanga iwo, iwo ayenera kuperekedwa ndi chakudya, mu nkhani iyi mapuloteni. Komabe, kuchuluka kwawo kumasiyana malinga ndi komwe puloteniyo inachokera.
Mbeu ndi chimanga: kusakaniza kopambana
Kubwezera kusowa kwa ma amino acid ofunikira omwe amaperekedwa ndi mapuloteni a nyama ndikukhala ndi gawo lawo, amayi amtsogolo a zamasamba amatha kuphatikiza zakudya zosiyanasiyana ndi nyemba (nyemba zoyera, nyemba zofiira, nandolo, mphodza) ndi chimanga (semolina, mpunga, pasitala, mkate, etc.). Quinoa, mbewu, Zipatso za oleaginous ndizothandizana nazo, monga mazira kapena mkaka. Musadzikanize nokha. Kumbali inayi, ikani chopondapo chofewa pa soya, koma cholemera kwambiri mu lysine. Bungwe la National Health Nutrition Programme limalimbikitsa kuchepetsa kudya kwake, komanso zakudya zomwe zili nazo, kamodzi patsiku chifukwa cha phytoestrogen. Pankhani ya kuchuluka, mudzafunika bonasi ya mapuloteni (pali 900 g ya mimba yonse). Muyenera kudziwa kuti m'dziko lathu, timafika, ngakhale ife mokondwa kuposa izi!
Chiwopsezo chakusowa kwachitsulo
Komanso khalani tcheru ndi kudya kwanu kwachitsulo. Chifukwa, kamodzi, zosowa zanu ziwirikiza kawiri! Kuperewera kwa chitsulo kumathandizira kuti amayi azitha kuchepa magazi. Kumbali ya mwana, nkhokwe zosakwanira zimawonjezera chiopsezo cha kubadwa msanga. Komabe, ngakhale kuyamwa kwachitsulo m'matumbo kumawonjezeka panthawi yomwe ali ndi pakati, chakudyacho sichikwanira mokwanira kuti chikwaniritse zosowazo. Ndipo makamaka kwa amayi amtsogolo osadya masamba. Zoonadi, magwero abwino kwambiri achitsulo amapezeka mu nyama zofiira, nyama zamagulu ndi nsomba. Ngakhale zipatso, ndiwo zamasamba (sipinachi ... palibe chokhumudwitsa kwa Popeye!), Zipatso, chimanga ndi mkaka zili ndi zochepa komanso zimakhala zovuta kuyamwa ndi thupi. Pofuna kulimbikitsa kufanana, idyani zakudya izi ndi kufinya kosavuta kwa mandimu, okhala ndi vitamini C. pewani kumwa tiyi ndi chakudya chifukwa amalepheretsa kuyamwa kwake, monganso ulusi ndi zakudya zina zokhala ndi calcium, komanso khofi ndi koko. Kuyezetsa magazi kumakudziwitsani komwe kuli nkhokwe zanu. Zotsika kwambiri? Dokotala wanu adzakuuzani kuti muwalimbikitse ndi mankhwala opangidwa ndi mapiritsi.
Mwaletsa nyama zonse
Le Zakudya zamasamba (kapena vegan ngati sichiphatikizanso zinthu zopanda zakudya zanyama) - zomwe zimachotsanso mazira ndi mkaka - zili pachiwopsezo chachikulu chosowa. Kumayambiriro kwa mimba yanu, auzeni mzamba kapena dokotala wanu. Chifukwa muyenera kukhala tcheru makamaka ndi zopereka zina.
Samalani ndi calcium ...
Pa mimba, m`mimba mayamwidwe kashiamu kumawonjezeka kukwaniritsa zosowa za mwana (pafupifupi 30 g chofunika kumanga mafupa ake). Ngati kudya kwa calcium sikukwanira, ndikofunikira kujambula pamafupa anu. Kashiamu akapanda kuperekedwa ndi mkaka ndi tchizi, amapezeka m'madzi ena amchere: Contrex®, Hépar®, Vittel®, Salvetat®, Courmayeur® kapena Rozana®, yomwe ili ndi zoposa 150 mg / lita. Mofanana ndi mitundu yosiyanasiyana ya kabichi, sipinachi, amondi, walnuts kapena sesame. Kuti musunge mafupa anu osalimba, yang'ananinso parsley, kiwi kapena malalanje. Yang'anani madyedwe anu a vitamini D (imathandizira kukonza calcium). "Zanyama" zimatha kukulitsa katundu wawo popita padzuwa (kuyenda, masewera akunja) popeza samadya nsomba. Koma nthawi zambiri izi sizokwanira. Amayi ambiri oyembekezera, ngakhale omnivores, amasowa m'nyengo yozizira komanso kumayambiriro kwa masika. M'zochita, kubwezera kusowa uku, mlingo umodzi wa 100 IU wa vitamini D umayikidwa kumayambiriro kwa mwezi wa 000.
... ndi vitamini B12
Komanso kulabadira zofooka mu vitamini B12, woperekedwa kokha ndi chakudya cha nyama (nyama, nkhono, nsomba zonenepa, tchizi, mkaka, mazira, ndi zina zotero) ndi omwe zosowa zawo zimawonjezeka. Kuperewera kumatha kukhala chifukwa cha kuchepa kwa magazi m'thupi, kapena kuwonongeka kwa mitsempha muzovuta kwambiri. Imakhudzidwanso ngati cofactor pamachitidwe ambiri a enzymatic. Ichi ndichifukwa chake zowonjezera ndizofunikira: mu mawonekedwe a chakudya chowonjezera kapena zakudya zowonjezera (yisiti, chakumwa cha mpunga). Lankhulani ndi dokotala wanu kapena mzamba. Mfundo yofooka ya zinc, chinthu chofunikira pakukula ndi kukula kwa fetal. Mukakhala ndi pakati, zosowa zanu zikuchulukirachulukira ndipo kuchepa kungayambitse zovuta. Komabe, zinki zomwe zimatengedwa ku zakudya zamasamba (mbewu zonse, nyemba, pecans, ginger, ndi zina zotero) nthawi zambiri sizimamwa bwino ndi thupi. Kuti mutsimikizire likulu lanu, zowonjezera pang'ono mu mawonekedwe a supplementation zitha kulimbikitsidwa mukangofuna kukhala ndi mwana.