Kodi zakudya ali chitsulo?

Inu makadabo Chimaona ndi tsitsi? Ndinu ozizira ndipo sangakhoze konzekera kutentha pamene ena? Mwamsanga musatope ndiponso nthawi zonse amafuna kugona? Mwina muli akusowa chitsulo magazi m'thupi. Lembani zakudya ali chitsulo, monga iwo mu chakudya, ndi chikhalidwe chanu adzasintha.

Chiopsezo gulu vuto chitsulo magazi m'thupi:

• Amayi oyembekezera;

• mofulumira kukula ana mpaka zaka 5;

• zamasamba;

• Anthu amene ataya pa kukula kwa thupi lawo magazi ambiri pa chifukwa chilichonse (mwachitsanzo, mu matenda a m'mimba ndi / kapena matumbo, ndi kusamba waukulu akazi, etc ...);

• achinyamata.

Osati aliyense amadziwa kuti zinthu zili chitsulo, heme ndipo sanali heme. Ndi thanzi labwino komanso chikhalidwe chabwino cha tsitsi ndi misomali munthu ayenera options onse chinthu chofunika. Chomera zakudya amapangira zitsulo sanali heme, nyama - heme.

Dziŵani kuti zakudya zokhala ndi ayironi zedi okwanira, koma ndi bwino kwenikweni. Ndipo zonse chifukwa ali pa nthawi yomweyo pamodzi ndi chitsulo kapena kashiamu monga phytates - mankhwala kapena zinthu zimene kupewa mayamwidwe thupi la mankhwala zofunika kwambiri. Mwachitsanzo, sipinachi, mazira ndi mkaka ndi mankhwala zoterezi. Choncho n'kofunika osati kuti monga mu zakudya zakudya zokhala ndi ayironi, komanso kudziwa mmene angadzigwiritsire ntchito izo.

Iron mayamwidwe ndi ntchito ndi:

• mwadongosolo vitamini C;

• ntchito nyama ndi nsomba.

The zifukwa yimitsira wa mayamwidwe chitsulo:

• kuphika ndi kudyera chakudya mbewu monga chimanga ndi nyemba popanda akuwukha yaitali;

• ingestion zakudya zokhala ndi soya mapuloteni;

• kumwa khofi, tiyi (makamaka ndi timbewu kapena chamomile), vinyo chifukwa polyphenols kuti iwo ali (zotsatira zawo zoipa kwatha ndi vitamini C mu chikuonetseratu ake mwadongosolo).

A yochepa mndandanda. Kodi zakudya muli kwambiri ya chitsulo:

• nyemba;

• wobiriwira leafy zamasamba;

• nyama wofiira;

• chitsulo zokhalamo dzinthu (by njira, kadzutsa dzinthu komanso chawo);

• mtedza;

• chakudya, chinangwa ndi mitundu wakuda;

• tomato;

• Nkhuku;

• nsomba;

• Mwatsopano mbewu mpendadzuwa;

• nkhumba;

• mbewu dzungu;

• nthuza ndi madzi;

• Zouma zipatso;

• nsomba.

Chonde dziwani kuti zakudya nyama ali chitsulo, ambiri kwathunthu zidyeke. Kukhala enieni - a dongosolo la 20%. Popeza mankhwala zomera thupi afika zosaposa 5% ya chitsulo sanali heme.

Mulingo woyenera zosinthika chakudya anthu kutsatira njira ochiritsira, kusunga mankhwala chiŵerengero 3: 1. A chiwerengero zikuluzikulu limasonyeza zinthu za chiyambi nyama. Izi mulingo woyenera muyezo wa mankhwala ntchito zidzayambitsa olimba za ziwalo, mphamvu mafunde ndi mphamvu anthu.

Ngati pa nthawi atadzudzula mphamvu ya zina zabwino zomwe zikuchitika sizinachitike, ndi chifukwa akuluakulu kufunafuna thandizo la dokotala. Dokotala adzaona matenda zotheka ndi dietician adzasankha ndi zosinthika wapadera wa chakudya chamagulu.