Panguva yekuzvitakura zvinodiwa tora zvimwe zvakakosha zvehutano zvinowedzera, zvese zvemukadzi ane nhumbu nekukura kwemwana. Vakadzi vese vane nhumbu vanofanirwa kutora zvinowedzera zve folic acid, ayodhini uye ayoni, kuvhara zvido zvinowedzerwa panguva ino. Pamusoro peizvi, kune zvimwe zvakakosha zvinovaka muviri izvo mune dzimwe nguva zvinofanirwa kuwedzerwa.
Semuenzaniso calcium, mavitamini emapoka A, C kana D uye zinc. Kunyangwe musimboti zvichikwanisika kuwana izvi zvinovaka muviri kuburikidza nenzira dzakasiyana uye dzakaringana kudya, mune dzimwe nguva mupiro wacho hauna kukwana. Nekudaro, haufanire kumbotora chero chinowedzera iwe pachako, kana iwe uchifunga kuti nekuda kwenzira yaunodya zvinokwanisika kuti une kushaikwa kwechero ipi zvataurwa pamusoro, bvunza nachiremba anotevera nhumbu yako.
Calcium inodya panguva yekuzvitakura
Calcium yakakosha chicherwa chemuviri wemunhusezvo chiri chikamu chikuru chemapfupa nemeno. Pane chinhu ichi, zvinoenderana nekuti chimiro chemapfupa ako chinoramba chakasimba uye chine hutano muhupenyu hwako hwese. Kudya kwezuva nezuva kwecalcium kunovimbisa mapfupa akagwinya, anokwanisa kutsigira shanduko dzese dzemahormone nemuviri dzinoitika mumuviri mukukura kwadzo.
Pane kudaro, kushomeka kweichi chicherwa kunogona kukanganisa hutano hwemapfupa ako. Chii chinogona kuisa njodzi huru yezvirwere zvakaita se osteoporosis. Ichi chirwere chisingaperi, icho mapfupa anoramba achishaya simba sezvo mapfupa anodzikira. Uye zvakare, osteoporosis inonyanya kubata vakadzi, semhedzisiro yeshanduko yehomoni inogadzirwa muhupenyu hwese senge kuenda kumwedzi, kubata pamuviri kana kuenda kumwedzi.
Panguva yekuzvitakura, kudya kwecalcium kunofanirwa kuve kwakakura kupfuura kwakajairwa kuitira kuti zvido zviwanikwe raamai uye remwana zvakare. Sezvo calcium iri basa rekugadzira mapfupa nemeno emwana, ichi chicherwa hachifanirwe kunge chisipo mukudya kwemukadzi ane nhumbu.
Iko calcium inowedzera inodiwa here?
Kazhinji kana iwe ukatora huwandu hwakakurudzirwa hwecalcium zuva rega rega, hazvidiwe kuti iwe unotora calcium supplement. Kuona kuti huwandu hwacho hwaringana, unofanirwa kuyeuka kutora kanokwana katatu zuva nezuva mukaka nemukaka zvigadzirwa. Uye zvakare, iwe unogona kuwana ichi chicherwa mune zvimwe zvekudya senge broccoli, miriwo yakasvibira miriwo, nyemba kana hove dzakadai sesardini, pakati pevamwe.
Kudya kwakapfuma uye kwakasiyana siyana handiyo chete chinhu chakakosha kuchengetedza hutano hwedu.
Chete mune zvinoitika zvevakadzi vane calcium kushomeka mukudya kwavo nguva dzose. Kunyanya mune vegan vegan vakadzi vane nhumbu kana avo vane hurombo uye husina hutano kudya, calcium supplementation inowanzo kukurudzirwa panguva yekuzvitakura. Kuwedzera kwechinhu ichi kunokurudzirwa zvakare mumadzimai ari panjodzi yekutambura preeclampsia.
Naizvozvo, zvinokurudzirwa kuti ita shuwa kuti unodya nemazvo panguva yako yese yekuzvitakura. Zvakare mukati memwedzi iyo kuyamwa kunoguma, kana ukasarudza nzira iyi yekupa mwana wako chikafu. Muchiitiko ichi, kudzivirira kwakakosha kudzivirira matambudziko mune ramangwana muhutano hwako, mukuwedzera pakudzivirira matambudziko ekukura mumwana wako.
Kana uine kusahadzika nezvekuti kudya kwako kunofanira kunge kuri sei panguva yakakosha yehupenyu hwako, en Madres Hoy podrás encontrar respuesta a todas tus dudas. Mune ino link tinokusiira iwe mamwe matipi ezvekudya kwakakosha kwevanamai vanaamai mune chirwere cheshuga. Uye zvakare, isu tinokusiira iwe ichi chimwe chinongedzo chinosanganisira iwo matsva mirawo pakudyisa kwe piramidhi rekudya, Yakagadzirwa neSpanish Society yeCommunity Nutrition.
Uye rangarira, kusati kwave nekusahadzika kana kutya kunogona kumuka panguva yako yepamuviri, usazeze kubvunza nachiremba anotevera nhumbu yako. Kutarisira kwese kwaunogona kutora kwakakosha. Dzese nzira dzaunodya nemararamiro aunotora mukati memwedzi iyi zvakakosha kuti nhumbu yako ikure zvakajairika uye kuti mwana wako akure akasimba uye akagwinya.