Utano hwakashata, misoro, kusuruvara kamwe-kamwe - zvose izvi zviratidzo zvekuwedzera ropa. Ichi chirwere chinonyangadza zvikuru, nokuti chinozviratidza zvishoma nezvishoma uye chisingaoneki, uye kamwe kacho chakaonekwa, chinoramba chichirarama. Masayendisiti akacherechedza kuti munhu wese wechitatu wevanhu vakuru pasi pano anotambudzika nekuwedzera, uye hafu yavo haitombofungi. Imwe mhedziso yemasayendisiti yakaratidza kuva yakanaka: iwe unogona kudzora dambudziko kana iwe uchibatisisa mitemo yehutano kudya, kudya michero yakawanda nemiriwo, uye ona uremu hwako.
Ndezvipi zvinogadzirisa pasi kudzvinyirira mumunhu?
Kuti huwandu hwehutachiona hurege kukuvhiringidza, kudya kunofanira kusanganisira mishonga ine:
- vitamini C (ose macrorus, pepper inotapira, imbwa yakasimuka, sitirobi, currant, kiwi, parsley, Brussels inomera, gungwa-buckthorn);
- vitamini E (mbeu yezuva, mbeu dzisina kufanirwa yemafuta, parsley , mahudyu, gorosi germ, tomato, sipinashi, nuts);
- Potassium (mbatatisi, karoti, kabichi, nyeredzi beet, marimu, michero yakaomeswa, mazambiringa, bhanana);
- magnesium (zviyo nezviyo, miriwo mashizha, makungu, maoriro matsva);
- Folic acid (inenge yose miriwo, mushwa, kottage cheese, tese, hove, mafuta akawanda, zviyo);
- omega-3 fatty acids (salmon, tuna, mackerel, unrefined vegetable oils, nuts, avocado).
Izvo zvose izvi zvinokonzerwa nekuderedzwa kweropa uye kana zvikakunda mukudya kwako, hutachiona hwehutachiona hahuna kukanganisa hupenyu hwako. Zvechokwadi, wakanzwa kuti kuderedza kunwa kwaunyu kunobatsira kuderedza kuwedzera kweropa. Zvisinei, zvakakoshawo kuti kuwedzera potassium kudya. Kudzidza zvinhu zvinoita kuti zvive nekuwedzera kwehuwandu hwehuwandu hwehuwandu hwemagumisiro kune vagari vemunyika shanu, masayendisiti akagumisa kuti pasi yakakosha ye potassium ne 4-17% inowedzera dambudziko rekuwedzera kwehutano. Munharaunda uye nemaitiro epamusoro epamusoro ye potassium, hypertension inowanzosanyanya kudarika. Kunyangwe zviri nani, kana iwe uchikwanisa kuwedzera kudya kwe potassium uye panguva imwechete kuderedza kuwanda kwesodium muzvokudya. Izvo zvichaitika zvakasununguka paunotanga kudya michero nemiriwo, uye zvokudya zvishoma kudarika.
Mishonga inoderedza kukonzerwa panguva yekuzvitakura
Vakadzi vakawanda, vari mu "chinakidza mamiriro ezvinhu" vanotarisana nekuwedzera. Dambudziko nderokuti placenta ndiyo nhengo huru yevascular, ichibatanidza midziyo yeropa yemwana anouya namai. Kubva pamiganhu yayo zvakananga kunobva pakuita kuti kuberekwa kuchaenderera mberi uye chii chichava hutano hwezvimedu. Saka, zvakakosha kutarisa chiratidzo ichi mukati mese pamuviri. Zvinosuruvarisa, kazhinji kuwedzerwa kushamwaridzana kunobatanidza ne toxicosis uye kunoenderana nekunzwa nzara. Zvisinei, pasinei nekunyunyuta, mumamiriro ezvinhu akadaro zvinokurudzirwa kushandisa michero yakaoma, majisi matsva, zvisikwa zvisina kufanira. Kungofanana nekarusiki yakasvibira nekakbage, kwete simba chai nekamu remuoni kana roramondi. Kana kukanganiswa kuchikwira kakawanda, zvinokosha kuti usabvisa zvachose kubva pane kudya kweti, kofi, mhuka yemhuka, munyu, chokoti.
Mishonga inoderedza kusagadzikana kwechisimba
Kakawanda kemusoro kunogona kuva chiratidzo chekuwedzera kusagadzikana. Kuti kuderedze chirwere ichi, nyanzvi dzinokurudzira kushandisa maruva ekugadzirira mishonga kana kuti green tea , pamwe chete kune mamwe akaomeswa apricots, michero yevirumusi, miriwo miriwo uye mbatata. Nokudzivirira, zvinokurudzirwa kuti udye mafuta mashoma uye yezvokudya zvesaini. Zvakakosha kubhadhara kune chokwadi chokuti dambudziko harisi munyu, iyo iwe unosasa ndiro yawabika. Iko ngozi chaiyo ndiyo yakagadziridzwa michina. Vanoverenga nezve 75% ye sodium inopedza. Nzira yakanakisisa yekuderedza kudya kwe sodium ndeyokubvisa kudya kwakadaro kunoshandiswa kubva pane kudya kwako.