Iko kune kukura kwekuziva kwekukosha kwechikafu, zvakaratidzwa kuti nzira yekudya ine kukanganisa kwakanangana nehutano hwevanhu. Chikamu chimwe nechimwe chehupenyu chakasiyana, uye rimwe nerimwe reaya matanho rinoda zvakasiyana zvinovaka muviri.
Imwe yematanho aya muhupenyu hwevanhu vese kutsvaga kwekubata. Kune zvimwe zvekudya zvinogona kuita basa rakakosha mune iri basa, zvese zvakanaka uye zvisina kunaka. Kana urikuronga nhumbu, usarasikirwa nemazano aya ezvehutano.
Kudya kuchakubatsira iwe kubata pamuviri
Pese pazvinogoneka, zvakanakisa kutanga kudya izvo zvekudya izvo zvatiri kuzonyora pazasi, zvisati zvaitika. Maererano nenyanzvi, zvingave zvakanaka kwazvo tanga kutora iwo pakati pemwedzi mitatu uye gore risati rasvika yekubata pamuviri. Nekudaro, idzi nguva inguva yekufungidzira sezvo uchifanira kufunga kuti vakadzi vese havatore nguva imwechete kuti vabate nhumbu. Chinhu chakakosha ndechekuti iwe utore nyore, kuti unakirwe nenguva ino yekutsvaga mukuwirirana nemumwe wako.
Iron zvakapfuma zvekudya
Muviri unoda huwandu hwakakwana hwamasero matsvuku eropa ku masero mumuviri wese anogamuchira oxygen chii chaunoda. Kuti masero matsvuku eropa aite basa rawo, anoda iron. Kana masero emuviri akasagamuchira oxygen yakakwana, immune system inodzikira. Nechikonzero ichi, vanhu vanotambura nekushomeka kwesimbi anemia, vanonzwa kushaya simba uye vanotambura neyakajairika yakaderera kuita.
Kune vakadzi vari pakati pemakore gumi nemapfumbamwe nemakumi mashanu, inokurudzirwa huwandu hwesimbi mazuva ese i19 mg. Kana vari vakadzi vane nhumbu, huwandu uhu hunowedzera kusvika 50 mg. Chiremba wako anokurudzira kuwedzera kwesimbi kuitira kuti zvaunoda zvifukidzwe. Kunyange zvakadaro, unogona kuwana simbi muzvikafu zvakawandaEdza kuvasanganisa mukudya kwako kuti uve nechokwadi chekuti unovhara zvese zvaunoda zvitsva.
- Nyama tsvuku uye nyama chena
- Pescado
- Muriwo
- Mazai
- Nzombe yechiropa
- soybean
- Miti yakasvibira yemashizha
Saka kuti iyo simbi inyurwe zviri nani, sanganisa izvi zvekudya nezvimwe zvakapfuma muvhitamini C, senge orenji, kiwi kana chinanazi.
Omega-3 mafuta acids
Omega 3 yakakosha kune dzikamisa immune, hormonal, uye nhengo dzekubereka, mazai, mahovu uye urume. Omega 3 fatty acids inogona kuwanikwa chete kuburikidza nechikafu. Naizvozvo, wedzera kunwa kwehove dzakapfuma mumafuta aya. Iwe unofanirwa kudzivirira imwe hove hombe, sezvo iine mercury, iyo inokuvadza zvakanyanya kune fetus.
- Zvomumagaba chiedza tuna
- Salimoni
- Mambo prawns
- Mufurakisi, quinoa, kana chia mbeu
- Walnuts
- Avena
Mavhitaminzi uye antioxidants
Antioxidants anobatsira maseru kuzvidzivirira kubva mukukuvara kwakanyanya kwemahara. Uye zvakare, zinc inovandudza kugadzirwa kwe testosterone muvarume uye ovulation mumadzimai. Naizvozvo, sanganisira chikafu chakazara mavitamini uye zvicherwa zvine yakanyanya antioxidant zvemukati mune yako dhayeti. Pakati pavo pane mavitamini A, C uye E, selenium, zinc, mhangura kana manganese.
- Dzungu
- Nzungu
- Oysters
- Gorosi utachiona
- Sesame
Zvibereko nemiriwo ndizvo zvekudya zvinopa huwandu hwakawanda hwevhitamini nemaminerari. Mukati meizvi, sarudza avo vane mavara akatsvuka, senge michero tsvuku, mahabhurosi, ma cherries, bhuruu kana mhiripiri tsvuku.
Folic acid
Folic acid inovandudza hutano hwemurume uye inobatsira kugadzirisa ovulation zvemukadzi. Kubudikidza nechikafu hazvigoneke kuwana huwandu hunodiwa panguva ino, saka unofanirwa kutora chinowedzera icho chiremba wako achapa. Unogona kuwana vhitamini B iyi mumiriwo yakasvibira, michero yemucitrus, nzungu uye nyemba.
Mapuroteni emuriwo
Rudzi rweprotein urwu runonyanya kufarira kubereka, unogona kuriwana mune zvekudya zvakaita semapfunde, bhinzi, nzungu kana tofu. Zvikafu zvine mapuroteni kunatsiridza mhando yezai, usakanganwa kuisa kanokwana 25% yezvigadzirwa izvi mukudya kwako mazuva ese.