Chilichonse chomwe timadya chimakhudza ubwino wa ma gametes athu (mazira ndi spermatozoa) ", ndemanga Maëla Le Borgne, Dietitian-nutritionist. "Ngakhale zopinga zambiri zimatha kukhala chiyambi cha kusabereka, kusamalira zomwe zili m'mbale yanu kumathandiza kulimbikitsa umuna ndikuyika mwayi wambiri kumbali yanu," akupitiriza. Miyezi isanu ndi umodzi isanayambe mimba, makolo (osati amayi okha!) Ayenera kukonzanso zakudya zawo.
Magnesium, chitsulo, ayodini ... zochuluka!
"Chakudya chabwino pa nthawi ya ma gametes chimathandiza kupewa" zolakwika za DNA "zomwe zimayambitsa matenda akakula. Posamalira DNA imeneyi, tikhoza kukhudza thanzi la ana osabadwa. Ndi epigenetics ”, akupanga katswiri wazakudya. Zakudya zokhala ndi magnesium, vitamini B9, omega 3, selenium, vitamini C, chitsulo ndi ayodini zimaitanidwa ku menyu a makolo amtsogolo. "Mwachitsanzo, masana ndi madzulo, mukhoza kudya mbale ya masamba obiriwira (sipinachi, sorelo, watercress, letesi ya mwanawankhosa) ndi nyemba (nkhuku, mphodza, nyemba) katatu pa sabata", akulangiza katswiri wa zakudya. . Nsomba zazing'ono zonenepa monga mackerel, sardines kapena hering'i zimadyedwa patebulo pa tempo yofanana ndi pulses. Nanga mazirawo? “Kuti tisangalale m’mawa uliwonse pa kadzutsa! », Akuwonjezera Bambo Le Borgne. Palibenso zakudya zophika; osauka mu mchere ndi zakudya, ndi woyengedwa dzinthu (mpunga woyera, pasitala woyera, mkate woyera), ”anawonjezera katswiri. “Ganizirani kwambiri zazakudya zokhala ndi ayodini wambiri (nsomba ndi nkhono) zomwe zimapangitsa kuti chithokomiro chizigwira ntchito bwino. Izi zimatsimikizira kukula kwabwino kwa tsogolo la mwana ndi kusasitsa kwa dongosolo lake lamanjenje. “
AROMAIC HERBS
Parsley, thyme, timbewu tating'onoting'ono tating'onoting'ono tomwe timafanana ndi mchere (calcium, zinki, potaziyamu ...), antioxidants (vitamini C) ndi vitamini B9 (folic acid). Idyani zatsopano kuti mutengerepo mwayi pazakudya zawo. Ndipo wanu saladi, mbale za pulses, steamed nsomba, kuwonjezera wowolowa manja ochepa akanadulidwa zitsamba.
NSOMBA ZONENERA
Pitani kukawedza! Mackerel, sardines, herrings… Chilichonse chimapita ku nsomba zonenepa (zomwe timadya kamodzi kapena kawiri pa sabata). Pazakudya: chitsulo, mafuta ofunikira monga omega 3, vitamini B ndi ayodini. Zonse ndi zabwino paulendo wa chonde! Koma chenjerani ndi tuna, nsomba yomwe ili kumapeto kwa unyolo wa chakudya, yomwe imakhala ndi zitsulo zolemera kwambiri komanso zosavomerezeka.
BRAZIL NUT
Mtedza waukulu uwu umaperekedwa bwino ndi selenium. Ndi antioxidant wapamwamba kwambiri. Zimateteza chitetezo cha mthupi komanso zimathandiza kugwira ntchito kwa chithokomiro. Mutha kuluma mpaka 3 mtedza patsiku kuti mupeze zosowa zanu zonse. Monga bonasi, chipatso chokoma ichi ndi mgodi wa magnesium.
COLZA MAFUTA
Kugula izo namwali woyamba ozizira mbamuikha, makamaka mu organic sitolo. Idzakhala yabwinoko. Ndipo sungani mufiriji mutatsegula, chifukwa omega 3 mu mafuta a masambawa amamva kuwala ndi kutentha. Mphamvu zawo? Pochepetsa nembanemba, amalimbikitsa kusinthana pakati pa spermatozoa ndi oocyte.
dzira
Nthawi yabwino kulawa ndi chakudya cham'mawa. Chakudya chapamwamba ichi ndi gwero la mapuloteni komanso ophatikizidwa ndi thupi komanso nkhokwe ya mavitamini D, B12, chitsulo ndi choline, chofunikira kwambiri pazidziwitso. Yolk ikalawa madzi, imabweretsa amino acid yomwe imakhudzidwa ndi kupumula. Inde, timasankha mazira abwino, kuchokera ku nkhuku zokwezeka panja komanso mwatsopano momwe tingathere.
MASABATA OWUMA
Nyemba, nyemba ndi nandolo zina ndizofunikira kwambiri pazakudya zathu. Zabwino kwambiri, popeza nyemba izi zimabweretsa kuchuluka kwa mapuloteni amasamba ku mbale yathu, komanso zimakhala ndi michere yambiri, yofunika pa chamoyo: magnesium, chitsulo, mavitamini a gulu B, ma antioxidants. Kuchuluka kwa fiber kumathandizira kuyenda bwino.
MASAMBA MASABATA
Ndiwo magwero a vitamini B9, magnesium, potaziyamu ndi chitsulo. Izi ndizochitika, makamaka, sipinachi, kabichi, sorelo, watercress kapena letesi. Kudyedwa yophikidwa kapena yaiwisi, masamba obiriwirawa ali ndi mavitamini ambiri odana ndi okosijeni. Idyani mwatsopano kwambiri, sangasunge masiku oposa awiri pansi pa firiji.