Zamagetsi zopangidwa ndi ayodini

Ndi zakudya zowonongeka, munthu alibe mavitamini ndi mchere. Koma masiku ano, anthu owerengeka ali ndi nthawi yoyang'anira bwino zakudya zawo, choncho nthawi ndi nthawi anthu amakumana ndi vuto la chinthu. Ngati thupi liribe ayodini - zonse zimayambitsa matenda, ndipo chofunika kwambiri, kupanga mahomoni ndi chithokomiro chasokonekera. Izi zikhoza kutetezedwa kapena kusinthidwa mofulumira ngati mumaphatikizapo zakudya zopangidwa ndi ayodini mu zakudya zanu.

Kodi mukusowa chakudya chokhala ndi ayodini?

Musaiwale kuti kupitirira kwa chinthu chilichonse m'thupi kumapweteka zosacheperapo. Choncho, ngati simudzalimbikitsa adokotala kuti ayambe kuyesa mayesero, muyenera kudziwa ngati mukufunika kuonjezera kukhalapo kwa chakudya chanu.

Ganizirani zizindikiro zazikulu za kusowa kwa ayodini:

• maonekedwe a kutupa;
• Kusokonezeka kwa kusamba kwa akazi;
• kuchepetsa masomphenya ndi kukumbukira;
• kufooka kwakukulu;
• vuto la tsitsi ndi khungu;
• matenda a hormoni;
• kulandira matenda opatsirana;
• kukwiya, kutopa;
• chisokonezo;
• kusokoneza khalidwe;
• kuchepa kwa maluso aluntha;
• kuwonjezeka kwapansi.

Chifukwa cha zakudya zoyenera zomwe zili ndi zakudya zamtundu wa ayodini, mukhoza kubwezeretsa muyezo wautayika mu kanthawi kochepa ndikubwezeretsanso thanzi lanu.

Mndandanda wa mankhwala okhala ndi ayodini

Zakudya zokhudzana ndi ayodini, zothandiza pa chithokomiro, sizodziwika kapena zosowa. Mukangowatchula mu menu yanu, mwamsanga mudzapeza zotsatira zabwino. Zambiri zoti muzizigwiritse ntchito zonsezi sizothandiza. Chizolowezi kwa munthu wamkulu ndi ma microgramgram 100 a ayodini patsiku, pafupifupi ana omwe ali ndi zaka 2 mpaka 6 - ayenera kukhala ndi micrograms 90. Ana osapitirira zaka ziwiri ndi ana a sukulu ali okwanira kutenga 50 mcg pa tsiku.

Choncho, mndandanda wa zakudya zokhudzana ndi ayodini:

• iodised mchere;
• mkate wosakanizidwa;
• haddock, hering'i, saithe, cod, saumoni, madzi, nyanja, mackerel, nsomba zamadzi, madzi a cod, sardines;
• broccoli, nandolo, nyemba, kabichi, kaloti, beets ndi masamba ena;
• mkaka, tchizi, zowawa;
• oyster, shrimps;
• nkhumba, nyama, ng'ombe;
• tirigu, ufa, rye, oats, buckwheat;
• mchere;
• tchizi;
• mazira;
• sipinachi, pafupifupi masamba onse (awa ndi zomera zomwe zili ndi ayodini).

Ndikwanira kangapo patsiku kuti muphatikizepo mndandanda wanu chinachake kuchokera mndandanda wa mankhwala omwe ali ndi ayodini wambiri. Komabe, ngati musankha nsomba, zokwanira kamodzi, chifukwa pali zambiri mwa izo.

Kuposa kuchuluka kwa ayodini n'koopsa?

Muzinthu zonse, muyeso ndi wofunikira, kapena, monga Aroma amanenera, aurea mediocritas ndikutanthauza golidi. Ngati mumayamwa ndi zakudya zamadzimadzi, mumakhala ndi zizindikiro zambiri zosasangalatsa - kunyoza, kusanza, kupweteka m'mimba, kuyaka mmero. Pofuna kupewa izi, ingokumbukirani kuti kudya kwa ayodini sikokwanira, ndipo palibe chifukwa choti mutenge nthawi ziwiri patsiku kuti mupange nthawi yotayika.

Ndi osamala kwambiri kuti muwafunse mafunso okhudzana ndi kumwa ayodini kwa amayi pamene ali ndi mimba komanso kudyetsa. Madokotala ena amalimbikitsa kuti agwiritse ntchito monga gawo limodzi la mankhwala ovuta, ena amati ndi osatetezeka ndipo ndi bwino kubwezeretsa phwando lake panthawi yomwe nthawi ya lactation idzakhalabe m'mbuyo. Monga chiyanjano chotsatira - kukanidwa kwa mavitamini a ayodini ndikuchipeza kuchokera ku chakudya.

Ndikofunika kukumbukira kuti kukonzekera kwa ayodini kumatsutsana ndi chifuwa chachikulu, chifuwa chachikulu, chifuwa cha kutupa kwa khungu komanso kungowonjezera kuzindikira kwa chinthucho.