Onetsetsani kuti mupeze zakudya zokwanirazi
Mkaka nthawi zambiri umadzaza nthiti yofunikira, makamaka m'mabanja a lactovegetarian (mabanja omwe sadya nyama koma amadya mkaka). Koma anthu ambiri samamwa mkaka chifukwa cha matenda a mkaka, kukhudzidwa kwa zakudya, kapena kukonda kwawo. Ndichofunika kuti mudziwe momwe mungakhalire ndi thanzi labwino popanda kuphatikiza mkaka ndi mkaka wa mkaka, monga yogurt ndi tchizi.
Mwinamwake mumadziwa zakumwa za mkaka: mkaka uli ndi mapuloteni, mavitamini, ndi mchere, ndipo ana ambiri amamwa mkaka ngakhale sakufuna zakudya zolimba. Koma kwa munthu yemwe amalephera kumwa mkaka, zoopsa zomwe zimapweteketsa vutoli zimakhala zosiyana kwambiri ndi mkaka.
Zimakonda kudandaula za kukhalabe wathanzi komanso kukhala ndi zakudya zokwanira pamene mukuchotsa mkaka pa zakudya zanu. Mwamwayi, ziwalo zonse zopindulitsa za mkaka zimapezeka mu zakudya zosiyanasiyana. Pemphani kuti mudziwe kuti ndi zakudya ziti zomwe muyenera kuziyika kuti muyambe kudya zakudya zopanda mkaka.
1 - mapuloteni
Akuluakulu ndi achinyamata amafunika mapuloteni tsiku lililonse mpaka makumi asanu ndi limodzi mpaka makumi asanu ndi limodzi . Zosowa za ana zimachokera ku magalamu asanu ndi anai mpaka 34, malingana ndi zaka. Mkaka kaŵirikaŵiri umapereka zofunikira za zosowa za tsiku ndi tsiku.
Komabe, mwinamwake mukupeza kale mapuloteni kuposa momwe mukufunira, popeza anthu amene amadya nyama ngakhale nthawi zambiri amakhala oposa kwambiri zosowa zawo zapuloteni. Ng'ombe zisanu ndi ziwiri za ng'ombe zowonda zimaphatikizapo zoposa 45 magalamu a mapuloteni. Simukusowa mkaka kuti mupatseni mapuloteni okwanira. Sikovuta kuti alimi azipeza zokwanira, mwina. Mapuloteni abwino a zamasamba ndi awa:
- tofu (10 magalamu pa kutumikira);
- nyemba monga nyemba za impso, nkhuku, kapena mtedza (masentimita 7 mpaka 9 pa kutumikira);
- mazira (magalamu asanu ndi limodzi pa dzira);
- mbewu zonse (quinoa ili ndi magalamu khumi ndi atatu pa kutumikira; tirigu ndi oats ali ndi zisanu ndi chimodzi)
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2 - Calcium
Calcium ndi mchere wamtengo wapatali wopanga mafupa, ndipo mkaka ndi gwero lolemera la mcherewu. Akazi achikulire ali ndi zosowa za calcium, pa 1,000 mpaka 1,500 mg patsiku, pamene ana amafunika pakati pa 500 ndi 1,300 mg, malingana ndi msinkhu wawo.
Pali njira zitatu zothandizira kashiamu kuchoka ku mkaka mu zakudya zanu:
- Idyani zakudya zomwe zawonjezeredwa ndi calcium, monga juzi lalanje, madzi a cranberry, mbewu zachakudya , ndi mkaka wa soya . Mafuta ena amchere a amondi-makamaka, Silk Almond Milk-awonjezera calcium.
- Idyani zakudya za nondairy zomwe zimakhala ndi calcium kwambiri. Zina zabwino zimapezeka kale, amadyera, tofu, shellfish, saumoni, nyemba, ndi amaranth.
- Tengani mankhwala owonjezera a calcium. Ngati mutasankha njirayi, onetsetsani kuti muyang'ane ndi dokotala wanu zokhudzana ndi zowonjezeretsa zomwe mungapeze.
3 - Vitamin D
Calcium ikhoza kukhala chodziwika bwino mu mkaka, koma siyo yokhayo. Mkaka umaphatikizaponso vitamini D , yomwe imagwiritsidwa ntchito m'thupi kuti itenge kashiamu ya zakudya . Choncho, mukasiya mkaka ndi mkaka kuchokera ku zakudya zanu, muyeneranso kukumbukira chakudya chanu cha vitamini D.
Kulephera kwa Vitamini D kungayambitse matenda aakulu monga mafupa ndi osteomalacia. Izi ndizovuta kwambiri, komabe, popeza vitamini D ikhoza kutuluka mwachibadwa ndi thupi pamene mutsegula khungu lanu dzuwa. Mphindi 10 mpaka 15 patsiku la dzuwa lodziwika bwino m'malo ambiri ndi okwanira kupeŵa kuchepa kwa vitamini D , makamaka m'chilimwe.
Zakudya zabwino za mavitamini D zomwe zimakhala ndi mazira, nsomba, oyster, mbewu zakuda, ndi mafuta a chiwindi.
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4 - Riboflavin
Riboflavin, kapena vitamini B2, ndi imodzi mwa mavitamini a B omwe amagwiritsidwa ntchito pokonza chakudya m'thupi. Zangodziwika posachedwapa monga chithandizo cha mutu wa mutu wa migraine, monga momwe mwawonetseredwa kuchipatala kuchepetsa maulendo awo.
Pamene riboflavin imapezeka mu mawonekedwe othandizira, sizivuta kwambiri kupeza vitamini B2 kuchokera ku zakudya zosayenera. RDI (yovomerezeka kudya tsiku ndi tsiku) ya riboflavin ndi 1.3mg kwa amuna akuluakulu ndi 1.1mg kwa amayi akuluakulu (ana ndi achinyamata akusowa). Mafinya, mbatata, mbewu zonse, ndi nyama ndizochokera. Zakudya zina ndi mkate zimapindula ndi riboflavin.
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5 - Phosphorous
Mkaka uli pakati pa phosphorous olemera kwambiri, mchere umene umathandiza kuti maselo agwire ntchito m'thupi. Ndicho chigawo chachikulu cha mafupa ndi mano.
Anthu odya nyama ayenera kupeza phosphorous yokwanira mu zakudya popanda mkaka. Nsomba zamadzi, makamaka, ndi njira yabwino yothetsera phosphorus. Zomera zabwino zamasamba za phosphorous ndi nyemba zomwe zimakhala phosphorous koma sizimangowoneka mosavuta monga momwe phosphorous imagwiritsira ntchito mankhwala. Chitsime china chabwino ndi mkate, makamaka ngati mkate wophikidwa ndi yisiti.
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6 - Mawu ochokera
Zingamveke zovuta kuti muzindikire zowonjezera zonsezi zomwe mukusowa pamene simukudya mkaka, koma monga mukuonera, mumapeza zambiri kwa iwo popanda khama lalikulu.
Ngati inu kapena mwana wanu mumapewa mkaka chifukwa cha zovuta kapena kusagwirizana ndipo mumakhudzidwa ndi zakudya, kambiranani ndi dokotala wanu zokhudza kutumiza kwa munthu wodzinso yemwe amadziwa bwino za matenda okhudzidwa ndi zakudya komanso zakudya. Munthu ameneyo akhoza kukuthandizani kupanga zakudya zanu kuti musataye chilichonse chofunika.
> Zotsatira:
> Kuthetsa MB. The Balancing Act: Chakudya Chakudya ndi Zakudya Zakudya . Chakudya Chakudya Chakudya ndi Maphunziro.
> Ma Institutes of Health Office of Food Supplements. Riboflavin - Mfundo Yeniyeni ya Othandizira Zaumoyo. March 2, 2018.