Ososayensi bahlonze izinto eziyisithupha ezibalulekile ezidingekayo empilweni yabo bonke abesifazane. Lokhu kuyasiza ukwazi.
1. Folic acid
Eqinisweni, lawa angamavithamini B, abaluleke kakhulu kwabesifazane abakhulelwe (nalabo abafuna ukukhulelwa). Ukwehluleka kungabangela ukukhubazeka kokuzalwa kwengane enganeni. I-folic acid iyadingeka ekwakheni amangqamuzana amasha emzimbeni, okungukuthi, ukusweleka kwayo ngokushesha kuthinta isimo sesikhumba, izinwele nezipikili. Ibuye iphumelele ngokumelene nokukhiqizwa ngokweqile kwesinye i-asidi - homocysteine, esiningi kakhulu esho ingozi yokushaywa yisifo, isifo senhliziyo, isifo sikashukela, isifo sengqondo senile nezinye izifo.
Ngokomunye ososayensi, i-folic acid isiza ukuvimbela ukucindezeleka (kufaka phakathi i-postpartum). Umthamo wansukuzonke yi-400 micrograms (μg). Itholakala kuleso sinkwa esinhlamvu, i-pasta, kanye nesipinashi, amantongomane, ama-legumes kanye neklabishi.
2. i-calcium
Phakathi kwazo zonke izici eziyisisekelo ze-calcium kuyadingeka kakhulu kwabesifazane. Ingenye yezakhi ezibalulekile zomzimba futhi kubaluleke kakhulu ekwakheni amathambo namazinyo. I-calcium ivuselela ukukhula kwethambo futhi ivimbela ukulahleka kwethambo - okuyinto abesifazane abahlupha kakhulu kuyo, futhi lokho kuholele ekutheni i-osteoporosis ihluke. Ngokwesifundo esisha sabososayensi baseMelika, ukusetshenziswa kwe-calcium okwandisa kakhulu kunciphisa ingozi yomdlavuza webele.
Umthamo wansuku zonke ungama-milligrams angu-1000 (mg) ngaphambi kokuqala kokuya esikhathini futhi 1200 mg esikhathini esilandelayo. I-calcium ithathwa kangcono izikhathi ezimbili ngosuku (500-600 mg). Itholakala ngokuyinhloko emikhiqizweni yobisi, ama-almonds, broccoli, iklabishi omhlophe.
3. Vitamin D
Nakuba kungamavithamini, isebenza njenge-hormone emzimbeni. Isibindi nezinso ziyiguqulela kwifomu ekhethekile ephilayo ephilayo - calciferol, esiza ukukhipha i-calcium engaphezulu kokudla.
Iphinde ivikele izifo eziningi ezimbi (kufaka phakathi umdlavuza webele, isisu kanye nesisu). I-Vitamin D ibalulekile ngokuyinhloko ekusebenzeni okujwayelekile kwegciwane le-thyroid futhi ivikela isikhumba emonakalweni nasezifo.
Umthamo wansuku zonke we-vitamin ngu-2.5 μg (wokukhulelwa nokulahla - kufika ku-10 μg). Equkethwe ngobuningi kakhulu ezinhlanzi, imikhiqizo yobisi namaqanda.
4. Iron
Idlala indima ebalulekile ekunikezeni i-oxygen emangqamuzaneni omzimba - cishe ingxenye emibili yesithathu yomthamo wayo emzimbeni iyingxenye ye-hemoglobin, ehlanganisa umoya-mpilo futhi ihambise izicubu. Ngakho-ke, ukungena kwensimbi emzimbeni kubaluleke kakhulu ukugcina amandla kanye nokusebenza jikelele. Umphumela wokuqala wokuntuleka kwensimbi ukubuthakathaka jikelele, okubhekwa izikhathi ezintathu ngokuphindaphindiwe kwabesifazane kunamadoda.
I-dose yansuku zonke yensimbi ingama-18 mg (ngaphambi kokuqala kokuya esikhathini), bese-8 mg. Ngesikhathi sokukhulelwa, umthamo kufanele ukwandiswe ube ngu-27 milligram.
Okuqukethwe esibindi, ama-molluscs, inyama nenhlanzi, isipinashi kanye nobhontshisi.
Ukwandisa ukumunca kwensimbi ekudleni, izondlo zokudla zeluleka ukudla okucebile kule nto, okumele kusetshenziswe nge-vitamin C. Ungakwazi ukufaka amathebulethi ngokudla okuphezulu ku-vitamin C - utamatisi, pepper elimnandi, i-citrus.
5. I-Fiber
I-fibre (noma i-cellulose) iyingxenye yokudla kwesitshalo, eqinisweni, engangenwa ngumzimba (nakuba ihlukaniswe ibe yincubha futhi ingenasifo). I-fibre ibaluleke kakhulu ekusebenzeni kwezinhlelo zokugaya ukudla nokujikeleza. I-fibre e-soluble ibopha ku-cholesterol futhi ivimbela ukumuncwa kwayo emathunjini futhi ingene egazini. Izintambo ezingenayo isithintela ukusebenza komathumbu, ezinomthelela wokuhlanza, okudingekayo empilweni yabesifazane.
I-fibre iqhutshwa kancane emzimbeni futhi ukudla okuqukethe i-calori ephansi, okungukuthi, bakha umuzwa wokuphuza ngaphandle kwesilinganiso esikhulu sama-khalori.
Umthamo wansuku zonke u-30 amagremu, okumele uhlukaniswe zibe izingxenye ezintathu ezifanako, ukudlula ukudla kwasekuseni, kwasemini nakudla. I-fibre itholakala ikakhulukazi kuma-oats, isinkwa sonke sesinkwa, i-pasta, ummbila, amajikijolo amaningi, i-peas, ubhontshisi kanye ne-broccoli.
6. Omega-3 fatty acids
Babizwa nangokuthi "amafutha" awusizo ukutholakala ngokuphatha umzimba kusuka kwamanye ama-acid acids. Yingakho kubaluleke kakhulu ukuthola inani elifanele lamafutha abalulekile ekudleni kokudla.
Ukusetshenziswa njalo kwemikhiqizo equkethe i-omega-3 fatty acids kunganciphisa ingozi yokushaya isifo nokushaya kwenhliziyo kuze kube izikhathi ezintathu. Ngakho-ke, kunconywa ikakhulukazi kubantu abangaphezu kweminyaka engama-45 ubudala. Ucwaningo lubonisa ukuthi lezi zikhali zine-anti-inflammatory effect futhi zinciphisa izimpawu ezibuhlungu ezifweni ezithile (isibonelo, isifo samathambo).
Umthamo wansuku zonke u-1, 1 igremu. Kuqukethe kuphela inhlanzi yamafutha: i-salmon, i-tuna, i-herring, i-mackerel.