Asayansi anapeza zinthu 6 zofunikira zofunika pa umoyo wa mkazi aliyense. Izi ndi zothandiza kudziwa.
1. Folic acid
Ndipotu, awa ndi ma vitamini B omwe ali othandiza kwambiri kwa amayi apakati (ndi omwe akufuna kutenga pakati). Kulephera kumayambitsa vuto lopanda ubongo mwanayo. Folic acid ndizofunikira kuti apangidwe maselo atsopano m'thupi, mwachitsanzo, kuchepa kwake kumakhudza momwe thupi, tsitsi ndi misomali zimakhalira. Zimathandizanso kuti mavitamini ena a asicy - homocysteine, omwe amatha kuwonjezeka kwambiri, amachititsa ngozi yowonongeka, matenda a mtima, shuga, senile dementia ndi matenda ena.
Malinga ndi asayansi ena, folic acid imathandiza kupeŵa kuvutika maganizo (kuphatikizapo postpartum). Mlingo wa tsiku ndi tsiku ndi micrograms 400 (μg). Amapezeka mu mkate wonse wa tirigu, pasta, komanso sipinachi, mtedza, nyemba ndi kabichi.
2. Calcium
Zina mwa zinthu zofunika kwambiri za kashiamu ndi zofunika kwambiri kwa amayi. Ndi chimodzi mwa zikuluzikulu zomangira thupi ndipo ndizofunika kwambiri pa mapangidwe a mafupa ndi mano. Calcium imapangitsa mafupa kukula ndipo imathandiza kuti mafupa asatayike - omwe amai amavutika nawo kwambiri, ndipo amachititsa kuti matenda a mitsempha ayambe kudwala. Malinga ndi kafukufuku watsopano wa asayansi a ku America, kuchuluka kwa kashiamu kumachepetsa kwambiri chiopsezo cha khansa ya m'mawere.
Mlingo wa tsiku ndi tsiku ndi 1000 milligrams (mg) musanayambe kusamba ndi 1200 mg mu nthawi zotsatirazi. Kalisiamu imatengedwa katatu patsiku (500-600 mg). Amapezeka makamaka mu mkaka, amondi, broccoli, kabichi woyera.
3. Vitamini D
Ngakhale kuti ndi mavitamini, imakhala ngati mahomoni m'thupi. Chiwindi ndi impso zimasandulika kukhala mawonekedwe apadera a biologically - calififolol, omwe amathandiza kuchotsa kashiamu yambiri pa chakudya.
Zimatetezanso ku matenda akuluakulu (kuphatikizapo bere, matumbo ndi khansa ya chiberekero). Vitamini D ndizofunika kwambiri kuti thupi likhale labwino komanso limateteza khungu kuti lisapweteke ndi matenda.
Mavitamini tsiku ndi tsiku ndi 2.5 μg (chifukwa choyembekezera ndi kutaya - mpaka 10 μg). Ali ndi kuchuluka kwakukulu kwa nsomba, mkaka ndi mazira.
4. Iron
Zimathandiza kwambiri popereka okosijeni maselo a thupi - pafupifupi magawo awiri pa atatu alionse m'thupi ndi mbali ya hemoglobini, yomwe imayika mpweya ndi kuupereka ku matenda. Choncho, kudya kwachitsulo m'thupi ndikofunika kwambiri kuti mukhale ndi mphamvu komanso ntchito zonse. Chotsatira choyamba cha kusowa kwachitsulo ndi kufooka kwathunthu, komwe kumawonekera katatu kambiri mwa akazi kuposa amuna.
Mlingo wa chitsulo tsiku ndi tsiku ndi 18 mg (musanayambe kusamba), ndiye - 8 mg. Pakati pa mimba, mlingowo uyenera kuwonjezeka mpaka ma milligrams 27.
Amakhala ndi chiwindi, ma mollusk, nyama ndi nsomba, sipinachi ndi nyemba.
Kuti muwonjezere kuyamwa kwa chitsulo kuchokera ku chakudya, odyetsa amalangizira zakudya zowonjezera, zomwe ziyenera kudyetsedwa ndi vitamini C. Mukhoza kutenga mapiritsi ndi zakudya za vitamini C - tomato, tsabola wokoma, citrus.
5. Fiber
Fiber (kapena mapulogalamu) ndi gawo la chakudya chomera, chomwe kwenikweni sichisakanizidwa ndi thupi (ngakhale kuti chagawanika kukhala chosungunuka ndi chosasungunuka). Fiber ndi yofunika kwambiri pa kayendetsedwe kake ka zakudya zam'mimba ndi zozungulira. Mafinyumu amadzimadzi amatenga kolesterolini ndipo amalephera kuyamwa m'matumbo ndikulowa m'magazi. Mitambo yosasunthika imakhudza momwe ntchito yamatumbo imagwirira ntchito, yokhala ndi mtundu wa kuyeretsa, chofunikira kwa umoyo wa amayi.
Zida zamakono zimakonzedwa pang'onopang'ono m'thupi ndipo zakudya zomwe zili ndi calorie yochepa, ndiko kuti, zimapangitsa kuti munthu asamamve ngati alibe mankhwala ambiri.
Mlingo wa tsiku ndi tsiku ndi magalamu 30, omwe ayenera kugawa magawo atatu ofanana, kupatula chakudya cham'mawa, chakudya chamadzulo ndi chakudya chamadzulo. Zitsulo zimapezeka makamaka mu oats, mkate wamba, pasta, chimanga, zipatso zambiri, nandolo, nyemba ndi broccoli.
6. Omega-3 fatty acids
Amatchedwanso mafuta othandiza, omwe sungapezeke mwa kuchiza thupi kuchokera ku mafuta ena. Ndicho chifukwa chake ndikofunika kwambiri kuti mupeze mafuta okwanira oyenera kudya.
Kugwiritsira ntchito mankhwala omwe ali ndi omega-3 fatty acids kungachepetse chiopsezo cha kupweteka ndi matenda a mtima mpaka katatu. Kotero, iwo akulimbikitsidwa makamaka kwa anthu oposa zaka 45. Kafukufuku amasonyeza kuti zida izi zimakhala ndi zotsutsana ndi zotupa ndipo zimachepetsa zizindikiro zowawa m'matenda ena (mwachitsanzo, nyamakazi).
Mlingo wa tsiku ndi tsiku ndi 1, 1 gramu. Amakhala ndi nsomba zokhala ndi mafuta wamba: saluni, tuna, herring, mackerel.