Kana iwe uchifunga kuti unofanirwa kupa mwana wako vhitamini yakaoma, chinyorwa ichi chichava chinonakidza kwazvo, asi rangarira icho iwe unofanirwa kutanga wabvunza chiremba wako.
Pakukwirira kwekukura, zvese zviri zviviri zvepanyama, zvehungwaru uye zvepamoyo, kuyaruka idanho rakakosha. Munguva ino nguva hunhu hwakavakwa, uye hwaro hwehupenyu hwedu hweramangwana hwakaiswa. Chikafu chine basa rakakosha, ndosaka Ino inguva yekutarisira uye kupomhodza kudya kwako zvakanyanya, uchifunga kuti inguva iyo zvidzidzo zvinotanga kuve zvizhinji zvebasa rekuyaruka.
Chii Chinofanira Vechidiki Kudya?
Kufanana nechero munhu mukuru kana mwana, hutano hwevechidiki hunofanira kuva akapfuma nekusiyana. Asi yave nguva yeku wedzera mimwe miriwo uye mapuroteni-akapfuma chikafu dzakadai senyama, hove, chizi, zvekudya zvese, nyemba. Idzi chikafu chine hupfumi mucalcium uye phosphorus, yakakosha mukukura kwemapfupa.
Kune izvi isu tinofanirwa kuwedzera izvo vasikana vanofanira kusanganisira zinc, iron, calcium uye magnesium mushure mekutanga kwavo kuenda kumwedzi. Rangarira kuti vhitamini C inobatsira uye inowedzera kunwiswa kwesimbi, saka unoziva, mushure menyemba, orenji.
Kana tichienda kumanhamba isu taitaura nezve mazana maviri nemazana macalorie, paavhareji pazuva, kune vakadzi vari pakati pemakore gumi nerimwe kusvika makumi maviri nemana ekuberekwa. And the vanhurume vari pakati pemakore gumi nerimwe kusvika gumi nemana vanofanirwa kusvika mazana maviri nemazana mashanu macalorie, vanosvika zviuru zvitatu pavanenge vari pakati pemakore gumi neshanu negumi nemasere ekuberekwa, kuzodzikira pazviuru zviviri nemazana mapfumbamwe kusvika vava nemakore makumi maviri nemana. Asi iyi ichiri data, nhamba dzinoverengeka.
Bvunza chiremba wemwanakomana wako kana mwanasikana, umuudze nezve zvaanoita zuva nezuva, uye nyanzvi ndiyo ichakupa chikafu chakamunakira panguva yakakosha muhupenyu hwake.
Kushanyira ichi chinyorwa Iwe unozokwanisa kupedzisa iyo ruzivo pakudyiswa kwevana nevechiri kuyaruka.
Ndeapi mavitamini akakurudzirwa?
Sezvatakataura vhitamini yakaoma, isingagare ichiuya mumapiritsi kana macapsule, asi inogona kutorwa zvakasikwa Izvo zviri nyore panguva ino yekuyaruka.
Folic acid (vhitamini B9) uye vhitamini B12 anobatsira kugadzirwa kwetishu, uye mavitamini B6 uye D anofanirwa kudyiwa muhuwandu hwakakura. Iyo green yemashizha miriwo, senge arugula, sipinashi uye chard, lettuce, watercress, broccoli kana kabichi, zvimwe zvekudya zvakapfuma mu folic acid. Uye usakanganwa parsley!
Iko kudiwa kwevhitamini B1, B2 uye B3 kunowedzerawo sezvo kudiwa kwemakoriori kuchikura. Ivo vari mu dairy, nzungu, nyama yenguruve uye nyama yemombe, zviyo zvese uye nyemba. ziso! Munguva yekunatsa hupfu (pasita, chena mupunga, chena chingwa) vhitamini iyi inorasika.
Nezvikonzero zvehomoni, futi kuyaruka inova nguva yakanyanya kusimba padanho repfungwa. Zviri nyore kuwira mukudzvinyirirwa kwavo zviri nyore mavitamini nemaminerari atakambotaura, kunyanya vhitamini C neB6.
Miitiro yakaipa yekudya
Munguva yekuyaruka isu tiri uye takave nekukurudzira zvakanyanya. Saka kunyangwe iwe ukaedza kuchengetedza kudya kunovaka kumba, zvakanyanyisa vana vako vanogona kuwira mune zvisina kukurudzirwa tsika dzekudyaZvichida nekuda kwekumanikidza kwekushambadzira, vaaishanda navo, shamwari ...
Yakanyanya kupokana inyaya ye simba zvinwiwa. 68% yevechiri kuyaruka vekuEurope, vari pakati pemakore gumi kusvika gumi nemasere ekuberekwa, vanonwa makani ezvinwiwa zvine simba neimwe tsika, inozivikanwa nekuisanganisira mwero wakakwirira wecaffeine neshuga, kuwedzera kune zvimwe zvinhu. Idzi idzi idata kubva kuEuropean Food Safety Agency (EFSA) iyo inoti 10% yadzo inoshandisa marita manomwe pamwedzi uye imwe 18% inodya yakakwira zuva nezuva. Isu tinorambidza vana vedu kunwa kofi uye zvakadaro, pavanonwa mamirilita mazana mashanu echimwe chezvinwiwa izvi vanonwisa mamirigramu zana ehafi kamwe chete, ndiko kuti, 12 espressos yakasimba kwazvo. Uye zvakare, mukuyaruka kwakave nezviitiko zve tachycardia, zvikamu zvekutya uye kushaya hope uye kushomeka kwekubatana kwemotokari.