Kudya wathanzi ndikofunikira kwambiri kwa aliyense, ndipo zingakhale bwino kumvetsetsa zomwe mungaike pa mbale yanu. Kwa amayi, ndikofunikira kuyang'anira kuchuluka kwa mavitamini ndi mchere kotero kuti dongosolo la mahomoni liyenera, ndipo kulemera sikumapindula mofulumira.
oatmeal
Sizolakwika kuyamba tsiku lanu ndi mbale ya phala la oatmeal. Oatmeal ali ndi michere yambiri yomwe imathandizira mtima kugwira ntchito moyenera, kuwongolera magwiridwe antchito am'mimba, ndikuwongolera kuthamanga kwa magazi. Oatmeal imakhala ndi vitamini B6 yambiri, yomwe imapangitsa kuti munthu azisangalala panthawi ya PMS. The zikuchokera oatmeal zikuphatikizapo kupatsidwa folic acid. Ndikofunikira kwa mkazi aliyense pa nthawi ya mimba, pa nthawi yokonzekera izo komanso pambuyo pa kubadwa kwa mwana.
Salimoni
Nsomba zofiira zimakhala ndi Omega-3 fatty acids, zomwe zimasintha maganizo ndi kuchepetsa kupsinjika maganizo. Salmoni ilinso ndi chitsulo chochuluka, kusowa kwake komwe kumakhudza kwambiri chilakolako chabwino cha munthu aliyense. Nsomba zofiira ndi za zakudya, ndipo kulemera kwabwino n'kofunika kwambiri kwa kudzidalira kwa mkazi.
Mbewu za fulakesi
Mbeu za fulakesi ndizomwe zimachokera ku Omega-3 fatty acids, zomwe zimateteza khansa ya m'mawere, matenda a mtima. Flax imakhalanso ndi anti-inflammatory properties, imathandizira chimbudzi, imachepetsa katundu m'mimba. Mukhoza kugwiritsa ntchito njere posakaniza ndi smoothies kapena kuwonjezera pa phala lomwe mumakonda.
sipinachi
Sipinachi imakhala ndi mchere wambiri komanso mavitamini, kuphatikizapo magnesium. Amachepetsa ululu pa PMS, amachepetsa chidwi cha zopangitsa mammary, normalizes ntchito ya m`mimba thirakiti, komanso kwambiri kusintha maganizo ndi bata wokwiya maganizo.
tomato
Tomato ali ndi mtundu wofiira chifukwa cha pigment lycopene, yomwe imakhalanso ndi zotsatira zabwino pamaganizo ndi moyo wa mkazi. Asayansi amati lycopene imalepheretsa khansa ya m'mawere komanso imathandiza kuti mtima ndi mitsempha ya magazi ziziyenda bwino.
Kiranberi
Mofanana ndi tomato, cranberries amachepetsa chiopsezo cha matenda a mtima ndi kuthetsa kuthekera kwa khansa ya m'mawere. Kuphatikiza apo, cranberries ndi chida chabwino chopewera komanso chithandizo chowonjezera cha matenda a genitourinary system.
Walnuts
Nutritionists amakhulupirira kuti mtedza umagwira ntchito yofunika kwambiri pochepetsa chiopsezo cha kuchepa kwa magazi m'thupi. Chifukwa cha zomwe zili ndi mafuta acids, antioxidants ndi phytosterols mwa iwo, walnuts amalimbitsa mafupa, amalepheretsa kukula kwa nyamakazi komanso kukhumudwa kwanyengo. Mtedza ulinso ndi calcium, magnesium ndi folic acid.
Mkaka
Calcium akusowa si mtundu aliyense, makamaka akazi, kotero mkaka ndi kuvomerezedwa mu zakudya aliyense wa iwo pa msinkhu uliwonse. Kuphatikiza ndi kuwala kwa dzuwa, mkaka ndi njira yabwino kwambiri yopewera matenda osteoporosis. Ndi gawo lowonjezera la mapuloteni, omwe amathandiza kulimbana ndi kulemera kwakukulu.