Chii chinofanira kuva chikafu panguva yekuzvitakura? Uyu mubvunzo usingagumi kune vakadzi vane pamuviri. Kwemakore akawanda kune maonero asina kukanganisa zvakakwana kuti kuwanda kwezvokudya zvinopedzwa panguva yekuzvitakura kunofanira kuwedzerwa - semukadzi ane pamuviri anodya "kwemaviri." Kutaura zvazviri, simba rinokosha rezvokudya zvevakadzi vane pamuviri rinofanira kuwedzerwa nema 300 kusvika ku300 makori. Chinokosha chekudya kwakakodzera chichava kusarudzwa kwemiti yemhando yakanaka chete.
Zvokubatsira uye zvinokuvadza zvokudya kuvakadzi vane pamuviri
Chokutanga, tinonyora zvokudya, izvo panguva yekuzvitakura zvakarambidzwa zvakasimba:
- yakasvibira kana yakabikwa nyama yeropa - kudzivisa utachiona naE coli, salmonella uye toxoplasma;
- vakatenga nyama yakadyiwa, iyo iyo iyo inopokana (nokuda kwechikonzero chakafanana nenyama yakasvibirira);
- mazai akaomeswa, pamwe nekrisamu nemayonnaises, mavari anogona kuve-kuitira kuti vasabata salmonella;
- hove yekakani - nekuda kwengozi ye ingress ye mercury mumuviri. Chiropa uye chiropa pate. Ivo vane pfuma yakawanda mu vitamini A. Kuwedzerwa kwakanyanya kwevhitamini iyi kunokonzera kutengesa kwe fetus;
- offal. Muzvokudya zvevakadzi vane pamuviri havafaniri kuva neanosara (chiropa, dumbu, mafungiro, spleen) - nokuti havanounisi zvishoma zvishoma kubatsirwa. Pakupedzisira, vakadzi panguva yekuzvitakura vakakurudzirwa spleen, nokuti ine huwandu hwakawanda hwesimbi. Zvisinei, zvakanyatsofanana-uye kunyange zvakanyanya-mukadzi anogona kuwana huwandu hwesimbi paanosanganisira nyama tsvuku nesimbi inowedzera mune menyu yake. Zvokudya zvakagadzirirwa kubva kune-michina zvinogona kuva nezvakawandisa zve vitamini A, kana matumbo emukumbo;
- unwashed miriwo. Izvi zvinonyanya kukosha kukuyeuka kana mukadzi ane pamuviri achiita urongwa muresitorendi: kunyange kune yakanyanya marika, unogona kukanganisa kupa mutengi unwashed salad lettuce, kana mamwe magira. Mumamiriro ezvinhu akadaro, kune ngozi yekutapukirwa ne toxoplasmosis;
- sushi uye hove dzakasvibirira muhuwandu - pano inongova ngozi ye listeriosis;
- kwete mukaka pasteurized uye roquefort, camembert uye brie.
Uye zvino ngatitaurire nezvezvokudya zvevakadzi vanozvitakura
Kudya kwomudzimai panguva yekuzvitakura kunofanira kubatsira iye uye pamwe nekukura kwemuviri wemwana. Nokudaro, zvido zvekudya vakadzi vane pamuviri zvakapiwa kune zvinotevera:
- high quality mapuroteni. Mapuroteni (kana kuti mapuroteni) ndiwo maitiro makuru ekuvandudza muviri, masimba, mapfupa uye ganda re fetus. Mukuwedzera, ivo vari chikamu chemakorokoro anokosha zvikuru eropa. Kana ari amai vanouya - mapuroteni anomudzivirira kubva pakubereka. Puroteni yepamusoro-soro inowanika muzhi jena. Pamusoro pazvo, nyama tsvuku yehutano hwakanaka, huku, hove uye mishonga yemisi inofanira kuiswa muzvokudya zvevakadzi vane pamuviri;
- carbohydrates of high quality. Carbohydrates zvinhu zvinopa simba, zvose mukadzi ane pamuviri uye fetus. Iyo yakakamurwa kuva yakaoma (somuenzaniso, starch) uye nyore (glucose inoreva kwavari). Kudya mukadzi ane pamuviri kunofanira kusanganisira yakaoma makhahydrates. Izvo zviri mumucheka, mbatatisi, pasita, chingwa nemagumbe. Kana iri shuga nemasipi - vakadzi vavo vane pamuviri vanofanira kudziviswa, saka hapana kunyanya kushandisa mukati mavo;
- lipids. Lipids ndeyomuviri wedu. Izvo zvakachengetwa pasi peganda, kuwedzera muviri uremu uye kuchengetedza simba. Mumuviri uye mumwana wakaberekwa mutsva, huwandu hwemafuta hunochengeterwa kumashure, zvigunwe uye zviduku. Lipids inoumba glycerol uye fatty acid molecules. Fatty acids inogona kuzara (mafuta, mafuta), monounsaturated (maorivhi) uye polyunsaturated (sunflower uye mamwe mafuta emiriwo, mafuta ehove ane Ω-3 uye Ω-6 acids). Ndeupi wezvinyorwa zvinotarisirwa mukudya kwevakadzi vane pamuviri? Monounsaturated uye polyunsaturated. Izvi zvinoreva kuti zvokudya zvemukadzi panguva yekuzvitakura zvinofanira kunge zvinosanganisira 2 mashupuni ehuori hwemaorivhi zuva rega rega, uye hove dzakawanda - kaviri pavhiki.
Zvishoma zvezvokudya zvine utano kuvakadzi vane pamuviri mune zvikamu zvichaita sezvizvi:
- 3-4 kushandiswa zuva rezvibereko nemiriwo. Somuenzaniso: mangwanani - 2 michero, panguva yemasikati - lettuce nemafuta anonyatsoshandiswa, kwekudya kwemanheru - mutsutso webroccoli;
- 2 kanomwe pavhiki - mafura matsva ehove;
- 3 kanomwe pavhiki - pasi-nyama yakatsvuka nyama (somuenzaniso, nyuchi) kana huku;
- 2-3 kavhiki - nyemba.
Mamwe mazano akawandisa ekudya panguva yekuzvitakura:
sarudza nyama yakaderera-mafuta; Dzivisa yakabikwa - zvokudya zvakagadzirirwa nenzira iyi hazviiti kwauri chero chakanaka; usadye masipi uye, kazhinji, shuga. Pane kudaro, sarudza michero yakanaka kana uchi - asi nguva dzose mumwero; Usanwa zvinokonzera carbonate, nokuti zvine shuga uye makemikari.