Zilonda zamazira - zabwino ndi zoipa

Mazira akugwiritsidwa ntchito m'makina ambiri padziko lonse lapansi. Chifukwa cha mawonekedwe awo okongola komanso kukula kwake, ndizofunikira kukongoletsa zakudya za tebulo komanso zokometsera zokoma. Komanso, mankhwalawa ndi 12-14% a mapuloteni achilengedwe, omwe amachititsa kukhala othandiza kwambiri komanso othandiza. Ganizirani phindu ndi kuwonongeka kwa zinziri mazira kwa anthu.

Zosakaniza ndi caloriki zokhudzana ndi zinziri mazira

Zilonda za mazira ndi nyumba yosungira mavitamini ndi zakudya. Zili ndi mchere wochuluka - potaziyamu, calcium, magnesium, zinki, phosphorous, manganese komanso mbiri ya chitsulo. Komanso mu malemba muli mavitamini A , B1, B2, komanso omwe alibe B12, kotero mazira akulangizidwa kuti aziphatikizapo nthawi zambiri mu zakudya za iwo omwe amasinthasintha ku zakudya zamasamba.

Chifukwa cha maonekedwewa, mazira a njuchi amawonedwa kuti ndi zakudya zowonjezera, zomwe ndi zofunika kwambiri kuti azigwiritsidwa ntchito pa chakudya cha aliyense amene amasamalira thanzi lawo.

Ubwino ndi kuwonongeka kwa zinziri mazira

Kugwiritsidwa ntchito kwa zinziri mazira kumathandiza kuthana ndi matenda ambiri, ndipo ndibwino kwambiri kupewa zochitika zawo. Mphamvu yawo pa thupi ndi yabwino:

• 1-2 okha mazira tsiku lililonse amathandiza kupeza zakudya zambiri kuposa nthawi zonse;
• Kugwiritsidwa ntchito kwa mazira a chigwa kumachepetsa dongosolo la mitsempha, kumathandiza kuthana ndi matenda osokoneza bongo komanso kuvutika maganizo;
• Phatikizani mazira awa mu zakudya zanu kuti muchepetse matenda a mtima;
• amakhulupirira kuti zinziri zimakhala zogwira mtima pakhosi;
• zinziri zimathandiza kuti ntchito ya ubongo iwonongeke pakati pa akulu ndi ana;
• Mazira okhawo ndi othandiza, komanso chipolopolo chomwe chili ndi 95% ya calcium - ikhoza kuwonongedwa, kuphatikizapo madzi a mandimu 1: 1; nkhuku yophika yophika ikhoza kudyetsedwa mwachindunji ndi chipolopolo;
• kwa mankhwala komanso kulimbikitsa chitetezo, wina akhoza kumwa m'mawa 1-2 mazira yaiwisi, kuwasambitsa ndi madzi;
• kudya mazira nthawi zonse kumachepetsa ukalamba;
• Kwa anthu, mazira a nyamayi ndi ofunika kwambiri, pamene amathandiza mphamvu za amuna;
• kwa omwe ameta tsitsi kapena misomali, kapena akufuna kukonza khungu lawo, ndizofunika kwambiri.

Ndibwino kuti muzindikire kuti ngati muli ndi mazira, kapena mukuletsedwa ndi mapuloteni, ndiye kuti mankhwalawa akuvulaza thanzi lanu. Ngati mwayamba kulekerera ndi mazira wamba, ndiye kuti thupi lanu liyenera kukhala loyenera. Mulimonsemo, zigwa zazing'ono sizikhoza kuvulaza.

Gwiritsani ntchito mazira a mazira kwa amayi apakati

Mazira a zinziri amakhudza thanzi la mayi wokhala ndi mimba, kumathandiza kukhala ndi mahomoni abwino komanso kupereka thupi ndi zinthu zambiri zothandiza. Amakhulupirira kuti amayi oyembekezera ayenera kudya mazira 2-3 pa tsiku.

Kwa iwo omwe amavutika ndi toxicosis, mazira a zinziri angathandize kuchepetsa zizindikiro ndi kubwerera kuchibadwa. Kwa izi, ndikwanira kudya 2 mazira ngati chakudya cham'mawa.

Zing'onoting'ono mazira olemera

Pa zakudya zambiri, amai amawonongeka bwino, tsitsi lofiira, tsitsi lofewa komanso misomali yopweteka. Kudya pa zinyalala mazira sizimangotithandiza kuchepetsa kulemera, komanso kuti thupi likhale lopindulitsa ndi zinthu zothandiza, chifukwa chake maonekedwe anu ndi machitidwe onse a thupi adzangowonjezereka.

Ndi bwino kugwiritsa ntchito zakudya zochokera pa zakudya zabwino. Mwachitsanzo:

1. Chakudya cham'mawa : pala ya mazira mazira ndi masamba a saladi kapena tirigu ndi zipatso, komanso tiyi.
2. Chakudya : gawo limodzi la msuzi wolemera koma wosakhala mafuta, chidutswa cha mkate.
3. Chotupitsa : mazira angapo angapo (ngati sakanakhala chakudya cham'mawa), kapena kapu ya kefir.
4. Chakudya Chamadzulo : Nsomba / nkhuku / Ng'ombe ndi zokongoletsa za kabichi, zukini kapena masamba ena osakhala wowuma.

Kuthandizira kudya koteroko, simungathe kuchepetsa kulemera kwa 1 kg pa sabata, komanso kulimbikitsa thanzi lanu.