Vitamine kuvana vanoyamwisa - mhinduro dzose mukudya kwakakwana

Zvechokwadi vanhu vose nokuda kwechigadzirwa chemagadziro emuviri mumuviri vanoda mavitamini. Kumadzimai ekuyamwisa, mamwe mavhithamini haasi kudiwa chete, anonyanya kukosha, kunyanya mukati megore, apo inowanikwa yakavharwa muzhizha rapera iri kusvika pakuguma.

Mavitamini ndiwo masanganiswa ehupenyu ari mune zvigadzirwa zvekudya zvishoma. Vanobatsira muviri mumuitiro wakakwana wemetabolism, mukukura, mabasa ekuberekwa, simba rekushanda kwezviviri uye nhengo. Vhiki rimwe nerimwe rine basa rayo. Zvakapiwa nemavhithamini izvo zvipenyu zvinoshanda zvakakwana, asi pakushaikwa kwavo neimwe nzira kana imwe inopa zviratidzo zve "alarm", kuti anzwisise kuti, kazhinji, chete nyanzvi inokwanisa.

Uine mukaka waamai, mwana anowana zvose zvinokosha pakukura uye kubudirira kwakanaka, naizvozvo unofanirwa kuve nechokwadi chokuti micheyo inokodzera uye mavitamini inopinda mumuviri nemukaka. Kune vanaamai vanoyamwisa, nzira yakanakisisa yekuwana mavithamini ndeyekudya zvakanaka, asi kazhinji panguva yekuyamwisa, kudya kunenge kusina kusiyanasiyana sekutanga kwekubata pamuviri, somuenzaniso, unoda kubvisa zvakakwana zvokudya zvine dyes, zvinodzivirira, zvinonhuwira, sezvo izvi zvingaonekwa Painonaka rwekaka. Funga kuti mavitamini anodii kuvana vanoyamwisa:

- vitamini A (ine mishonga yemazi, mashizha nemiriwo miriwo nemichero);

- vitamini B6 (iri mumunda wose nembeu, uyewo mumutengo unodiwa uri mune hove, nyama yenguruve, nyuchi);

- vitamini C (inowanikwa mune mishonga yakasvibirira uye michero: tamati, bell tsvina, mavhoni, machero, broccoli nezvimwe zvizhinji);

- vitamini D (inogona kuwanikwa kubva pachiropa, mazai, salmon, tuna, mukaka).

Zvinonyanya kukosha kwete mavitamini, nekuda kwepamuviri uye kukwidzika kunokosha zvakare:

- magnesium (ine nutswe, gorosi germ, zviyo, miriwo, hove);

- Calcium (ine cheeses, yoghurts, broccoli, sardine, maamondi, sipinashi, tofu);

- simbi (iri mune nyemba, sipinashi, nyama tsvuku, buckwheat);

- folic acid (iri mune chiropa, mbiriso yezvingwa, mashizha mashizha);

- fibhi (inopinda mumuviri kubva mumiriwo, zviyo, michero, mahonji akaomeswa);

- mapuroteni (anowanikwa mumakumbo anononoka, tofu, maruva, jisi, mazai, mukaka).

Calcium inonyanya kukosha panguva yekuyamwisa, iyo inobatsira pakuumbwa kwefupa remapfupa, inobatanidzwa mune zvakawanda zvakakosha kumitambo yemuviri. Paanopa mwana, calcium inokwanisa "kushambidza" kubva mumuviri waamai, izvo zvinotungamirira kuutera hwemapfupa uye zvinogona kutungamirira kune ngozi ye osteoporosis. Fiber inokosha nokuti inobatsira matumbo kuita.

Mushure mokunge aberekwa, simba remukadzi iro rinodarika zvakanyanya, rinowanzoitwa - nguva ye "pre-pregnancy" inoshanduka, mararamiro akawanda anofadza uye matambudziko anomuka, saka kudiwa kwezvimwe zviwanikwa zvezvibereko zvinowedzera. Kuti vagamuchire mavitamini emadzimai ekuyamwisa, zvakakosha kuwedzeredza chikafu nemuwandu wemiriwo, michero, zviyo. Kana iwe pakarepo unoda mavitamini ekuwedzera (ane zvokudya zvezvirimwa), zvino unoda kuona chiremba uyo achakubatsira kusarudza sarudzo yekuwedzera.

Mavhitamini ekuyamwisa anogona kuva mumutengo unodiwa une mavitamini anwiwa, izvo zvisiri kungonaka chete, asiwo zvinobatsira. Icho chaiyo muzvinyorwa zvinobatsira - majisi kubva mumiriwo yemwaka nemichero, izvo zvinokura pasina "makemikari". Zvibereko zvezvibereko hazvikwanisi zvakakosha semiti, asi zvinonaka kwazvo, chinhu chikuru hachisi kusimbisa mushonga wekubika compote, naizvozvo chibereko chicharasikirwa nemavitamini, chekutanga, chinosangana ne vitamini C. Kuti uwedzere kuchengetedza kwemuviri, iwe unogona kunwa michero yezvibereko uye Mazai eRaspberry, anintti, rose akasimuka. Saka hazvifaniri kumira mapiritsi. Vitamine inogona kuwanikwa patafura yako pachayo.