Zakudya zabwino ndizofunikira osati kokha kukhala ndi chiwerengero chochepa, zimapangitsa kuti chifuwa cha amayi chikhale chokongola kwambiri. M'mawu ake, mabere athu ali osowa kwambiri zakudya zabwino ndi zakudya. Makamaka zimakhudza ngati mutayika kulemera kwanu, panthawiyi khungu la m'mawere silikhala ndi nthawi yogonana ndi zotsatira zake, limataya kwambiri. Kawirikawiri izi zimachitika ndi kuwonjezeka kwa thupi kapena zakudya zolepheretsa kulemera kwa thupi: mbali imodzi, mumataya thupi, ndipo pambali ina - onani kusintha kwa mawonekedwe anu. Mwa njira, njala yowopsya "kuti phindu la chiwerengerocho" likhudze molakwika maonekedwe a bere. Ndipo, monga mukudziwira, mawonekedwe okongola a bere ndi ofunikira kwambiri kuposa kukula kwake. Pofuna kupewa izi, m'pofunika kuti muzidya zakudya zabwino ndi mavitamini, zomwe zimagwera mthupi mwathu, zimapangitsa mabere awo kukhala abwino komanso abwino. Choncho, tinaganiza zoganizira zakudya zingapo zomwe zidzakondweretsa mawere aakazi.
Kotero, ndi choyenera chiyani kuti mugwiritse ntchito pa zakudya kuti muwone bwino mabere a mkazi? Tiyeni tipite ku yankho la funso lofunikira ili. Tidzayamba ndi kusankha bwino kwa mankhwala, zomwe ziyenera kuphatikizapo chakudya cha m'mawere. Choyamba, choyenera kudziwa kuti zakudya zabwino kwambiri, zomwe zidzakhala "ndodo yopulumutsira" yazikazi, zidzatchedwa zakudya zoyenera. Thupi lachikazi liyenera kulandira zowonjezera monga: mapuloteni, mafuta, chakudya, magawo osiyanasiyana ndi mavitamini. Mavitamini A, C ndi E ndiwo mavitamini opindulitsa kwambiri pa mawere a amayi. Mavitaminiwa ali ndi chiwerengero choyenera cha citrus, zakudya za mkaka, mazira, sipinachi, ndiwo zamasamba, kaloti, apricots ndi mtedza. Zakudya zomwe ziri ndi mavitamini apamwamba ziyenera kuikidwa mu chakudya chanu cha tsiku ndi tsiku, popeza mavitaminiwa ndi opindulitsa kwambiri pamatenda a mammary.
Ndipo tsopano mawu ochepa ponena za mitundu yambiri ya zamoyo, muyenera kukumbukira nthawi zonse kuti mavitamini onse ndi zovuta zomwe thupi limasowa siziyenera kudutsa mlingo woyenera. Ponena za kugwiritsidwa ntchito kwa zakudya za mafuta - ndi bwino kukumbukira kuti kuchulukitsitsa kwa momwe amagwiritsira ntchito kungawononge khansa ya m'mawere. Kuchokera ku mafuta ndikoyenera kugwiritsa ntchito zomwe zimachokera ku masamba (masamba, soya, mtedza).
Atsikana achichepere omwe mawere awo adakali pachikulire, ayenera kuchepetsa zakudya. Chakudya chabwino chomwe chidzasintha mawere awo ndikukhudzanso kukula kwa mapira a mammary ndiko kugwiritsa ntchito zipatso ndi ndiwo zamasamba zambiri. Chakudya chotchedwa chipatso ndi masamba. Zambiri zimayenera kulipidwa pogwiritsa ntchito apricots zouma ndi nthochi. Zakudya ziwirizi si zokoma zokha ndipo zimakonda kwambiri atsikana ambiri, komanso zimakhala ndi phindu monga potaziyamu. Kuwonjezera pamenepo, iwo amachokera ku zinthu zomwe zimapangitsa kuti thupi lathu lizikhala bwino komanso kuchotsa poizoni ndi poizoni osiyanasiyana kuchokera mthupi.
Chowoneka bwino chidzagwiritsanso ntchito kabichi. Ndipotu, zida zake zimakhala ndi mchere wambiri ndipo zimakhala ndi shuga pang'ono. Zoonadi, kuti zikule mwakuya ndi malire, mabere anu sangakhale ola, koma adzalinso ndi zinthu zothandiza kuti chitukuko cha mammary chikhale chonchi. Koma panjira, ngati mumakonda kumwa khofi kwambiri, muyenera kuchepetsa kumwa mowa. Monga asayansi atsimikizira, makapu anayi a khofi (kapena zambiri) ataledzera tsiku amachepetsa kukula kwa bere. Kotero, ndikuganiza kuti muli ndi chinachake choyenera kuganizira.
Pakudya zakudya za m'mawere ayenera kuphatikizapo mkate ndi chimanga ndi phala lonse, zophikidwa pamadzi. Simukusowa kugwiritsa ntchito mchere ndi zakudya zamchere. Ndi mchere umene umalepheretsa madzi mkati mwa thupi, ndipo izi zimatsogolera, makamaka, kuti zida zogwirizana zimatambasulidwa.
Komanso zotsatira zabwino zimapangitsa kugwiritsa ntchito mankhwala a yisiti kamodzi pa sabata (zokwanira kudya pang'ono, pampando wa supuni). Inde, mudzapeza kuti ndi pun ndipo mawu akuti "akukula mumalumpha ndi malire" adzangokutukitsani. Koma khulupirirani ine, izi siziri nthabwala zonse. Msowa wa pharmacy brewer uli ndi kuchuluka kwa zinthu monga thiamine. Ndi thiamine yomwe ndi chinthu chabwino kwambiri chomwe chimapereka chifuwa chachikazi chokhazikika komanso chowoneka bwino. Kuonjezera apo, anthu ambiri odwala zakudya zamakono amalangizidwa kuti amwe madzi ambiri momwe angathere kuti akhalebe otetezeka pa mabere awo. Ndipo choyamba chimakhudza timadziti ndi zakumwa (zowonongeka timadziti ndi masamba, tiyi wobiriwira), zomwe zili ndi mankhwala ochuluka kwambiri a antioxidants. Zokhudza antioxidants, zinthuzi zimatsutsana kwambiri ndi maselo a khansa m'thupi.
Chakudya chamtundu uwu chidzakuthandizani kuti mawere a amayi azikongola ndi achinyamata, ndipo chofunika kwambiri - chingathandize kupewa khansa ya m'mawere.
Ndipo potsiriza, ziyenera kunenedwa kuti zinthu monga kukhala ndi thanzi labwino komanso labwino kwambiri, masewera olimbitsa thupi ndi masewera olimbikitsa maonekedwe a mawere, osakaniza chakudya chabwino ndi choyenera akhoza kuchita zodabwitsa. Mbuye wabwino kwa inu!