Masayendisiti akacherechedza zvinhu 6 zvinokosha zvakakosha kuti hutano hwemukadzi wese. Izvi zvinobatsira kuziva.
1. Folic acid
Zvechokwadi, aya ma Bvitamini, ayo anonyanya kukosha kune vakadzi vane pamuviri (uye avo vanoda kuve nemimba). Kushayikwa kunogona kukonzera kukanganisa kwehutano hwepfungwa mumwana. Folic acid inofanirwa pakuumbwa kwemasero matsva mumuviri, kureva, kuperevedza kwaro kunobata mamiriro ezvinhu eganda, vhudzi nemisungo. Iyo inobatsirawo kupesana nekuwedzerwa kwehuwandu hweimwe asidi - homocysteine, iyo yakawanda yakawanda inotungamirira kuwedzerwa ngozi yekurohwa, kushaya mwoyo, chirwere cheshuga, senile dementia nezvimwe zvirwere.
Maererano nevamwe vasayendisiti, folic acid inobatsira kudzivisa kuora mwoyo (kusanganisira postpartum). Nhamba yezuva nezuva ine 400 micrograms (μg). Inowanikwa muchingwa chakakwana, pasita, uye sipinashi, nuts, legumes uye kabichi.
2. Calcium
Pakati pezvinhu zvose zvinokosha zve calcium zvinonyanya kudiwa kuvakadzi. Icho chimwe chezvivako zvekuvaka zvemuviri uye zvakakosha zvakanyanya pakugadzirwa kwemapfupa nemazino. Calcium inobatsira bone kukura uye inodzivirira kurasikirwa kwefupa mashoma - iyo inobva kuvakadzi vanotambura, uye inotungamirira kuosteoporosis. Maererano nekutsvakurudza kutsva kwemasayendisiti eAmerica, kuwedzera kwekushandisa calcium kunobatsira zvikuru kuderedza ngozi yekenza yemazamu.
Nhamba yezuva nezuva ndeyemamiriyoni 1000 (mg) kusati kwava kutanga kwekumera uye 1200 mg munguva inotevera. Calcium inonyanya kutorwa kaviri pazuva (500-600 mg). Inowanikwa zvikurukuru mumiti yehuisi, almonds, broccoli, white cabbage.
3. Vitamini D
Kunyange zvazvo iri yemavhithamini, inoshanda sehomoni mumuviri. Chiropa netsvo dzinozvishandura kuva chimiro chakakosha chehupenyu - calciferol, iyo inobatsira kubvisa calcium yakawanda kubva pakudya.
Inodzivirirawo zvirwere zvakawanda zvakakomba (kusanganisira mazamu, mukati uye chirwere chekuberekwa). Vitamini D inonyanya kukosha kuti zviitwe zvakakwana zvehutano hwetachiona uye dzinodzivirira ganda kubva kune zvinokanganisa uye zvirwere.
Nhamba yezuva rimwe yevhitamini i2,5 μg (yepamuviri uye yekudzikisa - kusvika 10 μg). Yakagadziriswa muhuwandu hukuru pane hove, mishonga yemakaka nemazai.
4. Iron
Inotora basa rinokosha pakupa okisijeni kumasero emumuviri - inenge zvikamu zviviri kubva muzvitatu zvemuviri wayo mumuviri chikamu chehemoglobin, iyo inosunga oksijeni uye ichiendesa iyo michina. Nokudaro, kudya kwesimbi mukati memuviri kunonyanya kukosha pakuchengetedza simba uye zvakakwana kushanda. Mhedzisiro yekutanga yekushaiwa kwesimbi ndeyekushaya simba, iyo inowanikwa katatu kazhinji pane vakadzi pane varume.
Nhamba yezuva nezuva yesimbi ndeye 18 mg (musati watanga kusvika kumwedzi), ipapo - 8 mg. Panguva yekudzivirira, chirwere chinofanira kuwedzerwa kusvika pamamirigiramu 27.
Yakagadzirwa muropa, molluscs, nyama uye hove, sipinashi uye nyemba.
Kuti uwedzere kubatwa kwesimbi kubva pakudya, vashandi vekudya vanokurudzira kudya kwakapfuma mune chinhu ichi, chinofanira kupedzerwa ne vitamini C. Unogona kutora mahwendefa ane zvokudya zvakakura mu vitamini C - tomate, pepper inotapira, citrus.
5. Fiber
Fiber (kana cellulose) chikamu chezvokudya zvinomera, izvo, chaizvoizvo, hazvina kufambiswa nemuviri (kunyange zvazvo zvakakamurwa kuva sorouble uye isasoluble). Fiber inokosha zvikuru kunyanya kwekushanda kwekudya uye kushambadzira. Simba rakasanganiswa rinosungira cholesterol uye rinodzivirira kupindira kwayo mumatumbo nekupinda muropa. Simba risina kuchena rinoshandisa kushanda kwemukati, zvine ruzivo rwekuchenesa, zvinodiwa kuti utano hwevakadzi huvepo.
Fiber inogadziridzwa zvishoma nezvishoma mumuviri uye zvokudya zvinenge zviri nechepasi-calori, kureva, zvinouyisa manzwiro ekushaya satiety pasina mukana mukuru wemakori.
Nhamba yezuva nezuva ine magiramu makumi matatu, iyo inofanira kugoverwa muzvikamu zvitatu zvakafanana, kupfuurira kwekudya kwemafuro, masikati uye kudya kwemanheru. Fibhi inowanika kunyanya muhuti, chingwa chose chezviyo, pasta, chibage, maoriki akawanda, peas, nyemba uye broccoli.
6. Omega-3 fatty acids
Inonziwo "inobatsira" mafuta, asingagoni kuwanikwa nekurapa muviri kubva kune mamwe mafuta acids. Ndosaka zvakakosha kuwana huwandu hwakakwana hwemafuta anokosha ezvokudya kubva pakudya.
Nguva dzose kushandiswa kwemiti yakagadzirwa ne omega-3 fatty acids kunogona kuderedza dambudziko rekurohwa uye kushaya mwoyo kusvika katatu. Saka, ivo vakakurudzirwa zvikuru kuvanhu vanopfuura makore makumi mashanu. Zvidzidzo zvinoratidza kuti aya acids ane anti-inflammatory effect uye inoderedza zviratidzo zvinorwadza mune dzimwe zvirwere (somuenzaniso, arthritis).
Nhamba yezuva nezuva i1, 1 gramu. Inogadziriswa chete muhove yemafuta: salmon, tuna, herring, mackerel.