Choncho, m'pofunika kudziwa zomwe zilipo kuti muzipereka chidwi chenicheni ndikuwathandiza kuti azidya. Kuonjezerapo, pali mfundo zina zokhudzana ndi zakudya, kulumikizana komwe kuli kofunika kwambiri panthaŵi yovuta ya matendawa. Ndiye ndi chiyani chomwe mukuyenera kudya ndi kuchuluka kwa nyamakazi?
Choyamba, muyenera kutsimikizira kuchuluka kwa chakudya chofunikira kuti thupi likhale lothandiza. Kudya mopitirira muyeso sikutheka, mosiyana ziwalo zimagwiritsira ntchito mphamvu zochulukira pa chimbudzi, zomwe zingasokoneze kuwona zinthu zothandiza. Kuwonjezera pamenepo, m'pofunika kuchepetsa chiwerengero cha zakudya zomwe mapuloteni amasakaniza ndi chakudya.
Mfundo yachiwiri yofunikira ya zakudya zowonjezereka kwa nyamakazi ndiyo kusiya kudya nyama panthawi yolimbana ndi matendawa. Ngati simungathe kuchita izi pazifukwa zilizonse, yesetsani kumanga chakudya chanu cha tsiku ndi tsiku kotero kuti mapuloteni okhutira nyama ndi ochepa kwambiri kusiyana ndi chiwerengero cha mapuloteni a zomera ndi mkaka (mkaka wofewa makamaka).
Chachitatu, masamba atsopano ndi zipatso siziyenera kukhala zosakwana magawo atatu pa chakudya chanu cha tsiku ndi tsiku. Zipatso zimathandiza kuti chimbudzi chathu chifulumire mofulumira kuti tithe kulimbana ndi chakudya. Izi ndi chifukwa chakuti michere ya zipatso imathandizira kuwonongeka mofulumira kwa mapuloteni ndi chakudya cha mbale zazikulu. Zipatso zina zimathandiza kupukusira mapuloteni, pamene ena sakhala osasunthika pamene akudya chakudya. Kuwathandiza mapuloteni zipatso zabwino ndi zipatso: raspberries, strawberries, mandimu, blueberries, maapulo, blueberries. Kugawidwa ndi kukumba chakudya kumathandiza mapeyala okoma, plums, nkhuyu, apricots zouma, dates, nthochi.
Tiyeni tifotokoze tsatanetsatane zomwe muyenera kudya tsiku ndi tsiku. Chakudya cham'mawa chimakhala bwino kuyamba ndi zipatso, chidzapatsa thupi kuwala ndi mphamvu kwa tsiku lonse. Musawope, chakudya cham'mbuyomu sichidzamva njala konse, koma mosiyana ndichimwemwe. Palibe chodabwitsa kuti chakudya chowoneka ngati chokhacho chimapangitsa moyo wa munthu m'mawa kufika pamtunda kotero kuti ali ndi mphamvu zokwanira kuti azisunga chakudya chamadzulo, komanso kuti amenyane ndi kutupa kwa ziwalo. Ndipotu, izi ndizokuti pamene mukugona thupi limapitiriza kukumba zomwe mudya pa chakudya chamadzulo. Choncho, mukadzuka, muli ndi mphamvu zowonjezera usiku. Zowonongeka ndi mafuta a kadzutsa amakhudza kwambiri ziwalo. Zipatso zidzalowetsa mavitamini oyenera m'magazi anu. Ngati simungathe kukana kutentha, ndiye kudya phala ndi zipatso, ndikuthandizira kukumba chakudya (maapulo, apricots zouma, etc.). Mukhoza kudya dzira, komanso yesetsani kuchita izi ndi zipatso.
Mfundo yaikulu ya chakudya chamasana ndi kuphatikiza zakudya zapuloteni ndi masamba. Kumbukirani kuti masamba ayenera kukhala oposa katatu kuposa mapuloteni. Monga nyama pamene nyamakazi yowonjezereka idzakhala mlendo wosasinthasintha patebulo lanu, idyani nsomba, nkhuku yowonda, tchizi, mazira. Musaiwale za mapuloteni a zamasamba: mphodza, mtedza, soya.
Kudya, mungadye phalareji ndi pasitala, ndiko kuti, chakudya, koma makamaka mukuphatikiza ndi masamba atsopano, omwe ayenera kukhala kwambiri mu mbale.
Onetsetsani kuti mudye zakudya zomwe zili ndi fiber. Zimathandiza kwambiri ku matenda ambiri, kuphatikizapo nyamakazi. Mndandanda wa zinthu zoterezi ndi nyemba, zouma za apricots, beets, kaloti, tsabola wofiira, kabichi, zukini, sikwashi, nkhaka, biringanya, phwetekere. Zambiri zamtengo wapatali mu bowa zouma, masiku, dzungu, horseradish, black currant, amadyera, mkate ndi chimanga, raspberries. Kuchokera ku chimanga ndi bwino kugwiritsa ntchito buckwheat, oatmeal, ngale, mapira, chimanga. Semolina sivomerezeka, popeza ilibe fiber. Mchele sayenera kuchepetsedwa mndandanda (izi sizikugwiritsidwa ntchito kwa mpunga wofiira, wosasinthika). Ndiyenera kunena kuti kalori yokhudzana ndi zakudya zomwe zili ndi mkulu wa zitsulo ndizochepa kusiyana ndi zomwe zidazi sizipezeka. Koma, komabe, amakhutiritsa njala, amalimbikitsa kulemera, kuchotsa slag ku thupi.
Musaiwale kuwonjezera adyo ku menyu yanu. Amachotsa kutupa, kutupa kwa ziwalo komanso kupweteka kwa nyamakazi. Garlic ikulimbikitsidwa kuti iwonongeke mochuluka. Izi zikufotokozedwa ndi mfundo yakuti sulfure mankhwala omwe ali mbali ya adyo amamanga zowonongeka, zomwe zimayambitsa vuto lalikulu mu matendawa.
Yesetsani kudya zakudya zomwe zimakhala ndi antioxidants (antioxidants) zomwe zimateteza thupi lathu ku zida zowonongeka zomwe zimayambitsa ziwalo za matenda. Izi ndi zowonjezera mavitamini A, C, E. Vitamin A monga mafuta, mkaka, chiwindi, kaloti, dzungu, vwende, mapichesi, apricots, nsonga za beet, masamba. Mitengo yabwino ya vitamini C ndi zipatso, ndiwo zamasamba ndi zipatso: wakuda currant, m'chiuno, strawberries, malalanje, tangerines, zipatso za mphesa, broccoli, kiwi. Vitamini E imapezeka mu zakudya zambiri, makamaka masamba obiriwira, masamba a Brussels, nyemba zobiriwira, mtedza ndi mafuta a masamba.
Pali zinthu zakuthupi zomwe zimatha kuchepetsedwa ndi kusiya kutupa. Ndi omega-3 fatty acids. Iwo ali mu ndiwo zamasamba, nsomba ndi masamba a masamba (mpendadzuwa, soya, chimanga). Flavoids yomwe imathandiza kanyumba kumakhala ndi mphamvu ndipo salola kuti iwonongeke imapezeka mu anyezi, mandimu, mapeyala, yamatcheri, plums, tiyi wobiriwira, khofi.
Madokotala ambiri ngati akudwala kwambiri matenda a nyamakazi amauza kuti azikhala tsiku losala kudya. Kuchuluka kwa madzi lero sikuyenera kuchepetsedwa. Imwani madzi, masamba a masamba ndi timadziti ta zipatso, makamaka madzi othandiza a mandimu ndi madzi.
Tsopano mukudziwa zomwe muyenera kudya ndi kuchuluka kwa nyamakazi ndipo tidzatha kudya ngati mutagwidwa ndi matendawa.
Chofunika kwambiri, musamadzipweteketsere ndi matenda oopsa a nyamakazi, koma onetsetsani kuti mukulankhulana ndi akatswiri, ndiye kuti njira yoyenera yothandizira pamodzi ndi zakudya zothandizira zidzakupatsani mpumulo.