Zvokudya Zvinokurudzira Panguva Yepamuviri - Chii Chinofanira Kudya Vakadzi Vakazvitakura uye Chii Chisingafaniri Kudya?

Kana zvasvika pakudya panguva yekuzvitakura, vanhu vazhinji vanofunga nezvekudya zvakanyanya uye kuwedzera uremu mari. Muchokwadi, hazvisi uye hazvifanirwe kuve… Kubata inguva yakanaka uye yakakosha yekugadzirira kuzvara hupenyu hutsva. Munguva iyi, macalorie uye zvinovaka muviri zvinodiwa zvinongowedzera kutsigira kukura nekukura kwemwana. Zvinonyanya kukosha kudya zvinovaka muviri, zvekudya zvemhando yepamusoro uye kudzivisa kudya zvinogona kukanganisa mwana. "Kudya kunofanira kuva sei panguva yekuzvitakura?" "Chii chekudya uye chekudzivisa?" Iye zvino, ngatitaurire pamusoro pezvinhu zvose zvaunoda kuziva nezvekudya kwekudya panguva yekuzvitakura zvakadzama. 

Zvokudya Zvinokurudzira Panguva Yepamuviri

Kuwedzera uremu kunowanzoitika panguva yekuzvitakura. Kutaura zvazviri, ndicho chiratidzo chiri pachena chokuti mwana ari kukura. Sezvingatarisirwa, izvi zvinoreva kuti iwe uchafanirwa kudya zvishoma pane zvakajairika. Zvisinei, kudya kwevaviri hazvirevi kushumira kunowedzera kaviri.

Panguva yekuzvitakura, muviri unowedzera kushanda pakutora chikafu kubva muchikafu. Naizvozvo, hapana chikonzero chekuwedzera macalorie mumwedzi mitatu yekutanga. Zvisinei, anosvika mazana matatu nemakumi mana emamwe macalories pazuva muchikamu chechipiri chetatu uye mamwe macalories mazana mana nemakumi mashanu muchikamu chetatu chekutsigira kukura kwemwana anodiwa.

Iwe unofanirwa kungwarira nezvesarudzo dzako dzekudya. Kudya macalorie akawandisa kunogona kukuvadza sekusadya zvakakwana. Kudyisa panguva yekuzvitakura uye gare gare muupenyu hwemwana kufutisa inowedzera njodzi. Yakawandisa macalorie anodiwa, asi zvakawanda zvinokonzeresa kuwanda. Izvi zvinowedzera mukana wekuita chirwere cheshuga panguva yekuzvitakura, inonzi gestational diabetes.

Kuwedzera shuga muropa panguva yekuzvitakura; zvinounza njodzi yekubva pamuviri, kuremara kwekuzvarwa uye matambudziko ekukura kwehuropi. Gestational diabetes inowedzerawo mukana wemwana wekubatwa nechirwere chemoyo, high blood pressure kana chirwere cheshuga kana akura. 

Kuwedzera uremu hwaamai kunoita kuti zvivaomere kudzokera kuuremu hwavo hwekare mwana azvarwa. Zvinoisawo kuberekwa kwemwana ane utano mune ramangwana pamuviri panjodzi. Saka kudya kunofanira kuva sei panguva yekuzvitakura? 

1) Idya mamwe mapuroteni

Protein chinhu chakakosha chekudya panguva yekuzvitakura. Izvo zvinodiwa pakukura kwakakodzera kwenhengo dzemwana, matishu uye placenta. Inoshandiswawo kugadzira nekuchengetedza tsinga dzaamai, dzakadai semhasuru.

Mapuroteni anoda panguva yekuzvitakura anowedzera anenge 25 gramu pazuva, kunyanya muhafu yechipiri yekuzvitakura. Izvi zvinoreva kuti amai vane pamuviri vemapatya vanofanira kudya mamwe magiramu makumi mashanu emapuroteni zuva rega rega. Protein iri mumamhasuru inoshandiswa kudyisa mwana. Kusadya mapuroteni akakwana kunononotsa kukura kwemwana.

Nyama pakudya kwese hoveEdza kudya zvokudya zvine mapuroteni akawanda semazai kana mukaka. Zvokudya zvezvirimwa zvakaita sebhinzi, nyemba, nzungu, nembeu zvakare zvine mapuroteni akawanda.

2) Idya zvakakwana macarbohydrates uye fiber

Makabhohaidhiretsi ndiwo tsime remacalorie emuviri uye manyuko makuru esimba remwana. Kushandiswa kwemakhahydrates kwakakwana kwakakosha mukudya panguva yekuzvitakura. Asi sarudza makabhohaidhiretsi echisikigo ane utano panzvimbo pemacarbohydrates akacheneswa. Zvitubu zvine hutano zvemakhahydrates; zviyo, nyemba, michero, miriwo ine starchyndiwo mukaka wezvirimwa. 

Fiber inonyanya kukosha panguva yekuzvitakura. Izvi zvinodaro nekuti inobatsira kuderedza kudya, inodzikamisa shuga yeropa uye inoderedza kuvimbiswa kunoitika panguva iyi.

3) Kudya mafuta ane hutano

Mafuta akakosha kumwana ari kukura nekuti anobatsira mukukura kwehuropi nemaziso. Omega-3 mafuta, kunyanya docosahexaenoic acid (DHA) inobatsira mukukura kweuropi hwemwana. Zvinokurudzirwa kuti vakadzi vane pamuviri vatore zvishoma 200 mg yeDHA, kunyanya muchitatu chetatu. Iwe unogona kupa mari iyi nyore nyore nekudya 150 g yehove dzine mafuta pavhiki.

4) Wana iron yakakwana uye vhitamini B12

DemirIminerari inodiwa pakufambisa kweokisijeni kumasero aamai uye mwana ari kukura. Vitamin B12Izvo zvinodiwa pakugadzira masero matsvuku eropa uye zvakakosha pakushanda kwehutano hwehutano. Panguva yekuzvitakura, huwandu hweropa hunokwira, hunowedzera huwandu hwesimbi uye vhitamini B12 yaunoda kushandisa zuva rega rega.

Kushaikwa kwechikafu ichi mumadzimai akazvitakura kunoita kuti vaneta uye kunowedzera mukana wekutapurirwa zvirwere. Panguva yekuzvitakura, chiyero chesimbi chinodiwa pazuva chinowedzera muhuwandu hwe18 kusvika ku27 mg, asi mari inodiwa yevhitamini B12 inowedzera kubva 2.4 kusvika 2.6 mcg pazuva. Nyama, mazai, hove nehove dzine uwandu hwakanaka hwezvose izvi zvinovaka muviri.

5) Wana folate yakakwana

Folate ivhitamini inodiwa pakukura kwesero, kuvandudzwa kwetsinga uye kugadzirwa kweDNA. Inopa kuumbwa kwemasero matsvuku eropa, ayo anoshandiswa kutakura oksijeni kumasero.

Kusawana folate yakakwana kupererwa neropa zvinogona kukonzera. Zvinowedzerawo njodzi yekuzvarwa nguva isati yakwana kana kuremara kuberekwa. Panguva yekuzvitakura, folate kudya kunowedzera muhuwandu hwe 0.4-0.6 mg pazuva. Chikafu chakapfuma mufolate imbesa, muriwo wemashizha matema uye utachiona hwegorosi. 

6) Wana choline yakawanda

KolinChikafu chakakosha chezvirongwa zvakawanda mumuviri, sekukura kweuropi hwemwana. Kana kudya kwecholine kwakaderera nekushaya zvokudya zvinovaka muviri panguva yekuzvitakura, njodzi yekuremara kwekuberekwa inowedzera. Chinodiwa chekudya ichi chinowedzera kubva 425 mg kusvika 450 mg pazuva panguva yekuzvitakura. Nzvimbo dzakanaka dzecholine dzinosanganisira mazai, mukaka, uye nzungu.

7) Yakakwana calcium uye vitamini D inokosha

musha calcium naizvozvowo Vitamin D Izvo zvinodiwa pakuumbwa kwemazino akasimba nemapfupa. Iyo yakakurudzirwa calcium uye vhitamini D haiwedzere panguva yekuzvitakura, asi kuwana zvakakwana kwakakosha zvikuru. Edza kuwana 1000 mg yecalcium uye 600 IU (15 mcg) yevhitamini D zuva rega rega. Zvinonyanya kukosha mumutambo wechitatu, apo kukura kwepfupa uye mazino kunoitika.

Kana ukasaita izvi, mwana achawana calcium kubva mumapfupa aamai. Izvi zvinowedzera mukana waamai wokuva nehosha yemapfupa gare gare muupenyu. Kuti uwane calcium yakakwana panguva yekudya panguva yekuzvitakura, zvigadzirwa zvemukaka uye juice eruvara Idya zvokudya zvine calcium yakawanda zvakadai 

8) Inwa mvura yakakwana

Kunwa mvura kunokosha pakubata pamuviri kune utano. Kunwa mvura yakakwana kunodzivirira kuvimbiswa uye kunobatsira kunyungudutsa tsvina. Nokudaro, inocheneswa nyore nyore kuburikidza neitsvo. Mvura inokurudzirwa panguva yekuzvitakura inofungidzirwa kuva magirazi gumi (10 litres) pazuva.

Chii Chaunofanira Kudya Panguva Yepamuviri?

Kudya kwakanaka kunokosha panguva yekuzvitakura. Munguva iyi, muviri unoda zvimwe zvinovaka muviri, mavitamini nemaminera. Zvokudya zvaamai zvine utano panguva yekuzvitakura zvinodzivirirawo utano hwemwana. Saka chii chaunofanira kudya panguva yekuzvitakura?

• Zvigadzirwa zvemukaka

Panguva yekuzvitakura, zvakakosha kudya mapuroteni uye calcium kuzadzisa zvinodiwa nemwana ari kukura. Mukaka ndiyo yakanyanya kudya sosi yecalcium. 

YogatiInobatsira zvikuru kune vakadzi vane pamuviri. Iine calcium yakawanda kupfuura zvimwe zvakawanda zvemukaka. Kutsigira hutano hwekudya mune mamwe marudzi probiotic Kune mabhakitiriya. 

• muriwo

muboka iri mbambaira, pizi, bhinzi, chickpeas, soya ve nzungu inowanikwa. Mishonga inomira pakudya panguva yekuzvitakura ndiyo manyuko emiti, fiber, mapuroteni, iron, folate (B9) uye calcium inodiwa nemuviri.

• Salmoni

Salmon yakapfuma zvakanyanya mune yakakosha omega 3 fatty acids. Ndicho chimwe chezvokudya zvinodyiwa munhu ane pamuviri. Vakadzi vane pamuviri vanofanira kuwana omega-3s yakakwana. Omega 3 fatty acids inowanikwa muhuwandu hwakawanda muzvokudya zvegungwa. Inobatsira kuumba uropi nemaziso emwana ari mudumbu. Vakadzi vane pamuviri vanodya hove dzine mafuta ka2-3 pasvondo vanowana omega 3 yakakwana.

SalmoniIcho chimwe chezvakasikwa zvevhitamini D, iyo inowanikwa mune zvishoma zvekudya. Izvo zvakakosha kune akawanda maitiro mumuviri, kusanganisira hutano hwemapfupa uye immune function.

• zai

zaiChikafu chine utano chine hunenge hwese hunovaka muviri hunodiwa. Ndosaka vakadzi vane pamuviri anofanira kunge ari pachirongwa. 

Zai hombe rine macalorie makumi manomwe nemanomwe uye inzvimbo yemhando yepamusoro yeprotein nemafuta. Inopawo mavitamini akawanda nemaminerari. Icho chitubu chikuru checholine. KolinIzvo zvinodiwa pakukura kwehuropi uye maitiro mazhinji. Kudya kwakaderera kwecholine panguva yekuzvitakura kunowedzera njodzi yekukanganisa neural tube uye kukonzeresa kuderera kwehuropi hwemwana.

• miriwo yemashizha yakasvibirira

broccoli ve sipinachi Muriwo wemashizha akasvibira, akadai seaya, ane zvakawanda zvinovaka muviri zvinodiwa pakudya kwepamuviri. Aya ndiwo fiber, vhitamini C, vhitamini K, vhitamini A, calcium, iron, folate uye potassium. Uyezve, magreens aya akapfuma mune antioxidants. Iwo ane zvinomera zvinosanganisa zvinobatsira immune system uye kugaya.

• nyama yakaonda

Nyama yemombe nehuku inzvimbo dzakanakisa dzemapuroteni emhando yepamusoro. Mukuwedzera, nyama idzi dzakapfuma mune iron, choline uye mamwe mavhithamini B. Kudya nyama yakaonda kunodiwa pakudya kwakanaka panguva yekuzvitakura.

• Zvibereko

Michero ine mvura, macarbohydrates ane hutano, vhitamini C, fiber uye antioxidants. Kazhinji dzine huwandu hwakawanda hwevhitamini C, iyo inobatsira muviri kutora iron. michero yekudya panguva yekuzvitakura kunyanya vitamin C. Vitamin C yakakosha kune hutano hweganda uye immune system. 

• zviyo zvose

Zvose zviyo zvinobatsira kusangana nekuwedzera kwekoriori zvinodiwa zvevakadzi vane pamuviri, kunyanya muchipiri uye chetatu chetatu. Oat ve quinoa Zviyo zvakadai seizvi ndezvimwe zvezviyo zvinofanira kudyiwa panguva yekuzvitakura uye zvinopa huwandu hwakawanda hweprotein. Uyezve, ivo vakapfuma muB mavitamini, fiber uye magnesium. Izvi zvese zvinovaka muviri zvinodiwa nemadzimai akazvitakura.

• yekotapeya

yekotapeya Icho chibereko chisina kujairika nokuti chine nhamba yakawanda ye monounsaturated fatty acids. Iinewo fiber, B mavhitaminzi (kunyanya folate), vhitamini K, potassium, mhangura, vhitamini E uye vhitamini C. 

Avocados ari pakati pemichero inodyiwa panguva yekuzvitakura, sezvo aine mafuta ane hutano, folate, uye potassium. Mafuta ane hutano ari mumuchero anobatsira kuvaka ganda remwana, uropi, uye nyama. Folate inodzivirira neural tube defects. 

• michero yakaomeswa

Iyo yakakwirira mumakoriyori, fiber, uye mavhitamini akasiyana-siyana nemaminerari. Prunes akapfuma mufiber, potassium, vhitamini K uye sorbitol. Iyo yakasikwa yaxative uye inobatsira mukubvisa kuvimbiswa. Misi yakakwira mufiber, potasium, iron uye maumbirwo emiti. Kugara kunwa misi panguva yechitatu trimester kunobatsira kukura kwekervical. 

Kunyange zvazvo michero yakaomeswa inogona kubatsira kuwedzera koriori uye kudya kunovaka muviri, kudya zvinopfuura imwe kushanda panguva imwe hazvikurudzirwi.

Zvibereko Zvinonyanya Kubatsira Panguva Yepamuviri

Kudya michero mitsva yakawanda panguva yekuzvitakura kunoita kuti vese amai nemwana vagare vaine hutano. Muchero mutsva une mavhitamini akawanda akakosha uye zvinovaka muviri uye zvakare inopa yakanaka fiber. Kushandiswa kwemichero yezuva nezuva panguva yekuzvitakura kunoderedza kushuva kweshuga pamwe nekuwedzera kudya kwevhitamini. Zvibereko zvakanakisisa panguva yekuzvitakura ndezvi;

apricots

• vhitamini A
• vitamini C
• Vitamin E
• karusiyamu
• Demir
• Potassium
• beta carotene
• phosphorus

apricotsZvose izvi zvinovaka muviri mumwana zvinobatsira mukukura nekukura kwemwana. Demir Inodzivirira anemia uye calcium inobatsira mapfupa akasimba uye mazino kukura.

orenji

• Folate
• vitamini C
• Su

orenjiVitamin C, iyo inowanikwa mumuchero, inobatsira kudzivirira kukuvara kwesero uye kutora iron. Folate inodzivirira neural tube defects izvo zvinogona kukonzera huropi uye musana mucheche kusagadzikana. Kune vanaamai, kudya orenji yepakati-kati pazuva kunobatsira zvakanyanya.

Pears

Pearsinopa zvakawanda zvezvinotevera zvinovaka muviri:

• Lif
• Potassium
• Folate

Kuwana fiber yakawanda mukudya panguva yekuzvitakura kunobatsira kubvisa kuvimbiswa, chiratidzo chepamuviri chinowanzoonekwa. Potassium inobatsira kune hutano hwemoyo kune vese amai nemwana. Inokurudzirawo kuvandudzwa kwesero.

mutamba

mutamba inopa chikafu chakawanda kuvakadzi vane pamuviri:

• vitamini K
• karusiyamu
• Folate
• Demir
• Protein
• Lif

Damba rinopa simba rakanaka uye rinobatsira kudzivirira kushaikwa kwesimbi nehuwandu hwayo hwesimbi. Vitamin K yakakosha pakuchengetedza mapfupa ane hutano. Tsvagiridzo inoratidza kuti kunwa muto wepomegranate panguva yekuzvitakura kunogona kubatsira kuderedza njodzi yekukuvara kwepa placenta.

yekotapeya

yekotapeya Ndiyo sosi yakanakisa yezvinotevera zvinovaka muviri:

• vitamini C
• Vitamin E
• vitamini K
• Monounsaturated mafuta acids
• Lif
• B mavitamini
• Potassium
• mhangura

Avocados ane mafuta ane hutano anopa simba uye anobatsira kudzivirira neural tube defects. Inosimbisawo masero anoita basa rekugadzira ganda remwana ari kukura uye matishu ehuropi. Iyo potasium mumakotapeya inogona kubvisa makumbo emakumbo anowanikwa pamuviri, kunyanya panguva yechitatu yetatu.

mabhanana

Banana ine zvinovaka muviri zvinotevera:

• vitamini C
• Potassium
• Vitamin B6
• Lif

mabhananaIyo yakawanda fiber yehupfu inobatsira kubvisa kuvimbiswa panguva yekuzvitakura. Vitamin B6 inobvisa kusvotwa uye kurutsa mukutanga kubata pamuviri.

girepisi

Kudya mazambiringa akawanda kunopa vakadzi vane pamuviri zvinotevera zvinovaka muviri:

• vitamini C
• vitamini K
• Folate
• Antioxidants
• Lif
• organic acids
• Pectin

Mazambiringa ane immune-boosting antioxidants senge flavonols, tannins, linalool, anthocyanins uye geraniol inodzivirira kutapukira.

Berries

• vitamini C
• makabhohaidhiretsi ane utano
• Antioxidants
• Lif

Zvibereko zveBerry, zita rakajairika remichero yakadai seblueberries, raspberries, blackberries, strawberries, ine mvura yakawanda. C vitamini kutorwa kwesimbiChii chinobatsira nekusimbisa immune system yemuviri.

maapuro

maapuro, Rine zvinovaka muviri zvinogutsa zvinodiwa nemwana arikura:

• vhitamini A
• vitamini C
• Lif
• Potassium

Imwe ongororo yakaitwa yakaratidza kuti kudya maapuro ane pamuviri kunogona kuita kuti mwana asaite asthma uye allergies nekufamba kwenguva.

michero yakaomeswa

michero yakaomeswaInosanganisirawo zvokudya zvakadai se:

• Lif
• Mavitamini uye zvicherwa
• simba

Michero yakaomeswa ine chikafu chakafanana nemuchero mutsva. Nokudaro, vakadzi vane pamuviri vanogona kuwana mavitamini nemaminerari zvavanoda nekudya michero yakaomeswa, iyo iduku kudarika yakaenzana yezvibereko zvitsva.

Asi yeuka kuti michero yakaomeswa ine shuga yakawanda uye haina muto une muchero mutsva. Vakadzi vane pamuviri vanofanira kungodya michero yakaomeswa zvine mwero uye vadzivise michero yemaswiti.

 Limon

Vakadzi vazhinji vanosangana nematambudziko ekugaya panguva yekuzvitakura. Lemon inobatsira kugaya. Inodzivirirawo kurwara kwemangwanani.

kiwi

kiwiIcho chimwe chezvibereko zvinobatsira kudya paunenge uine pamuviri pakurara kune utano. Muchero wakanakirawo mwoyo. Saka, zvakakosha kuti usaregeredza kushandiswa kwe kiwi panguva yekuzvitakura. Kiwi yakanakira uropi hwemwana uye kukura kwekuziva.

visi

visi, Yakapfuma mumvura uye naizvozvo inochengetedza muviri. Kushandiswa kwaro panguva yekuzvitakura kunonyanya kukurudzirwa nokuti inoderedza kupisa kwemoyo uye inopa zororo kubva pakurwara kwemangwanani.

Yakawanda sei michero yekudya paunenge uine pamuviri?

Zvinokurudzirwa kuti vakadzi vane pamuviri vadye zvimedu zvishanu zvemichero nemiriwo zuva rega rega. Zvibereko zvinogona kudyiwa zvinyoro, mumakani kana kuomeswa.

Ndezvipi zvibereko zvisingafaniri kudyiwa panguva yekuzvitakura?

Hakuna muchero usingafaniri kudya vakadzi vane pamuviri. Zvisinei, vanofanira kurangarira kuwanda kwezvibereko zvavanodya. Zvakakosha kushambidza michero zvakakwana usati wadya kuitira kuparadza mishonga yezvipembenene uye mabhakitiriya angave aripo muzvibereko.

Chii chisingafaniri kudyiwa panguva yekuzvitakura?

Pane zvimwe zvekudya zvausingafaniri kudya uine nhumbu. Nokuti vanogona kukuvadza amai nemwana. Zvokudya zvisingafaniri kudyiwa panguva yekuzvitakura uye zvekudya zvinofanirwa kudyiwa ndeizvi;

Hove dzine mercury yakawanda

Mercury chinhu chine muchetura uye chinonyanya kuwanikwa mumvura ine tsvina. Yakapinzwa muhuwandu hukuru, ine muchetura kune system yetsinga, immune system uye itsvo. Nokuti inowanikwa mumvura yakasvibiswa, hove huru dzinogara mumakungwa dzinogona kuunganidza mercury yakawanda. Nokuda kwechikonzero ichi, zvinokurudzirwa kuti vakadzi vane pamuviri vadzikise kudyiwa kwehove dzine mercury yakawanda. Iine mercury yakawanda uye haifaniri kudyiwa panguva yekuzvitakura hove dzinoti:

• Shark
• swordfish
• mambo mackerel
• Tuna

Zvisinei, zvinofanira kuonekwa kuti haisi hove dzose dzakakwirira mu mercury, asi mune mamwe marudzi chete. Izvo zvine hutano kwazvo kushandisa yakaderera mercury hove sechikamu chekudya panguva yekuzvitakura. Hove idzi dzinogona kudyiwa kaviri pasvondo. Kunyanya hove dzine mafutaYakapfuma mu omega-3 fatty acids, iyo inokosha kumwana.

Hove dzisina kuibva kana mbishi

Chimwe chezvinhu zvinofanirwa kunge chiri pamusoro pechinyorwa chezvinhu zvisingadyiwe panguva yekuzvitakura ihove mbishi. Kunyanya hove mbishi uye hove, Inogona kukonzera zvimwe zvirwere. Zvakadai seNorovirus, Vibrio, Salmonella, Listeria uye zvipembenene. Zvimwe zvezvirwere izvi zvinongobata amai zvoita kuti vaomerwe. Humwe utachiona hunogona kukonzera kukuvadza kwakakomba kumucheche asati aberekwa.

Vakadzi vane pamuviri ndivo vanonyanya kubatwa nechirwere cheListeria. Utachiona uhu hunowanikwa muvhu uye mumvura ine tsvina kana zvirimwa. Kudyiwa kwehove mbishi kunoita kuti utachiona uhu hubviswe mumvura ine utachiona. Listeria inogona kutapurirwa kumwana asati aberekwa kuburikidza nebeche, kunyange amai vasina kuratidza zviratidzo zvechirwere. Izvi zvinotungamirira kukuberekwa nguva isati yakwana, kupfupfudzika, kusununguka uye mamwe matambudziko makuru ehutano. Nokuda kwechikonzero ichi, zvinokurudzirwa kuti vakadzi vane pamuviri vasadye hove mbishi nehove.

Nyama isina kubikwa, mbishi uye yakabikwa

Kana iwe uchidya nyama isina kubikwa kana mbishi, njodzi yekutapukirwa nehutachiona hwakasiyana-siyana kana tupukanana inowedzera. Zvirwere izvi “Toxoplasma, E. coli, Listeria neSalmonella”. Utachiona hunotyisidzira utano hwomwana asati aberekwa. Zvinogona kutungamirira kuhosha dzakakomba dzetsinga dzakadai sekuzvara mwana akafa kana kuperevedza pfungwa, upofu uye pfari.

Mamwe mabhakitiriya anowanikwa pamusoro pezvidimbu zvenyama, asi mamwe anogona kugara mukati memhasuru fibers. Saka, zvakakosha kudya nyama yakabikwa.  

Chii chisingafaniri kudya panguva yekuzvitakura kusanganisira nyama yakagadzirwa. Zvigadzirwa zveDelicatessen zvakaita sesoseji uye salami hazvifanirwe kudyiwa. Nyama yakadaro inogona kutapukirwa nemabhakitiriya akasiyana-siyana panguva yekugadzirisa kana kuchengetedza.

zai mbishi

Mazai mbishi anogona kushatiswa neSalmonella. Zviratidzo zve Salmonella zvirwere zvinongoitika muna amai chete. moto, kuda kurutsa, kurutsa, marwadzo emudumbu uye manyoka chimwe chezviratidzo izvi. 

Asi muzviitiko zvisingawanzoitiki, utachiona hunogona kukonzera makumbo muchibereko uye kukonzera kuberekwa nguva isati yakwana kana kusununguka. 

Offal

offalNdiyo sosi yakanakisa yezvimwe zvinovaka muviri. Semuyenzaniso; simbi, Vitamin B12, vhitamini A ve Mhangura. Zvisinei, kudya vhitamini A yakawandisa yemhuka ndechimwe chezvinhu izvo vakadzi vane pamuviri vanofanira kuteerera. 

Inogona kukonzera vhitamini A chepfu pamwe neabnormally yakakwira mhangura mazinga, ayo anogona kukonzera kuremara kwechisikigo uye chiropa chepfu. Nechikonzero ichi, offal haifanirwe kudyiwa kakawanda kanopfuura kamwe pasvondo.

zvine caffeine

zvine caffeineInowanikwa mukofi, tii, zvinwiwa, uye cocoa. Nhamba ye caffeine panguva yekuzvitakura inofanira kuderedzwa kusvika pasi pe 200 mg pazuva kana 2-3 makapu ekofi. 

Caffeine inotorwa nekukurumidza uye inopfuura nyore kumucheche. Vacheche vasati vaberekwa havana enzyme huru inodiwa kugaya caffeine. Ndicho chikonzero kudya kwakanyanya kunokonzera dambudziko.

chikafu mbishi

Zvokudya zvinokuvadza panguva yekuzvitakura zvinosanganisira mimwe miriwo mbishi seradishes. Izvi zvinogona kukanganiswa nehutachiona hweSalmonella.

Zvokudya zvisina kugezwa

Pamusoro pemichero nemiriwo zvisina kugezwa kana kuti zvisina kupepetwa zvinogona kutakura mabhakitiriya akasiyana-siyana nemaparasite. Aya anoti toxoplasma, E. coli, Salmonella neListeria uye anodarika nemuvhu. Utachiona hunogona kukuvadza vose vari vaviri amai nomwana wavo asati aberekwa.

Mhando ine ngozi zvikuru yeparasite inogona kuwanikwa pamichero nemiriwo ndeye toxoplasma. Vanhu vazhinji vanowana utachiona hweToxoplasma havana zviratidzo; vamwe vanonzwa sekuti vane furuu inotora mwedzi kana kupfuura. 

Vana vazhinji vanobatwa neToxoplasma havaratidzi zviratidzo pakuzvarwa vachiri mudumbu. Zvisinei, zviratidzo zvakadai seupofu kana hurema hwepfungwa zvinogona kuitika mumazera anotevera. Paunenge uine pamuviri, zvakakosha kudzikisa njodzi yehutachiona nekunyatsogeza, kupepeta kana kubika michero nemiriwo.

Pasteurized mukaka, cheese uye muto

Mukaka wakasvibira uye chizi chisina kusvibiswa chinogona kunge chine mamwe mabhakitiriya anokuvadza akadai se "Listeria, Salmonella, E. coli uye Campylobacter". Izvo zvakafanana zvinoenda kune unpasteurized juice, iyo inotarisana nehutachiona hwehutachiona. Hutachiona hwese uhwu hune ngozi kumwana asati azvarwa.

doro

Doro zvechokwadi pakati pezvinwiwa zvinokuvadza panguva yekuzvitakura. Vakadzi vane pamuviri vanokurudzirwa kurega kunwa doro zvachose, sezvo zvichiwedzera njodzi yekubva pamuviri uye kubereka mwana akafa. Kunyange mari shoma inogona kukanganisa kukura kweuropi hwomucheche. 

zvokudya zvakagadzirwa

Kudya panguva yekuzvitakura kunofanira kunyanya kuve nekudya kwakanaka. Inofanira kunge iine zvakawanda zvinovaka muviri kuti zvizadzise zvinodiwa naamai nemwana ari kukura.

Zvokudya zvakagayiwa zvakaderera mukudya. Iyo ine macalorie akawanda, shuga, uye mafuta. Uyezve, kuwedzerwa shuga kune zvekudya kunowedzera mukana wekuita zvirwere zvakasiyana-siyana, zvakadai sechirwere cheshuga chechipiri uye chirwere chemwoyo. Zvinokonzera uremu. Nokuda kwechikonzero ichi, vakadzi vane pamuviri vanofanira kugara kure nezvokudya zvakagadziriswa zvisina hutano hwehutano kana kunyange kukuvadza.

mamwe herbal teas

Mimwe mishonga yemiti inofanira kudziviswa panguva yekuzvitakura nokuti inogona kukurudzira kubuda ropa, kuwedzera njodzi yekubva pamuviri. Herbal teas inoonekwa seyakachengeteka panguva yekuzvitakura ndeye ginger, linden, orange peel, lemon balm. Kuti uve wakachengeteka, usanwa zvinopfuura makapu maviri kana matatu emishonga tii pazuva.

Kupfupikisa;

Kudya kwakadzikama uye kwakanaka kunokosha panguva yekuzvitakura. Zvaunodya zvinokanganisa zvakananga hutano nekukura kwemwana. Nemhaka yokuti macalorie akawanda nezvokudya zvinodiwa, vakadzi vane pamuviri vanofanira kudya zvokudya zvinovaka muviri zvinobatsira kuzadzisa zvavanoda zuva nezuva.

Zvakajairika kuwedzera uremu semugumisiro wekudya panguva yekuzvitakura. Asi inofanira kuva nenzira ine utano. Izvi zvakakosha zvikuru pautano hwemwana naamai.

Kwakabva: 1, 2, 3