Mukati
Nhumbu: shuwa chizi?
Kunze kwemukaka wakasviba uye maruva cheeses (nekuda kwe listeriosis), usazvinyima iwe! Zvaunoda calcium zvinowedzerwa ne30%. Ivo 1 mg / zuva. Kuti uzvizadze, shandisa zvigadzirwa zvemukaka zvina zuva rega rega. Zvisinei, pasta yakabikwa yakaita seEmmental kana Parmesan cheese ndeimwe yezvakapfuma mune iyi mineral, iyo inokosha zvikuru pakugadzirwa kweskeleton yemwana uye kudzivirira BP. Parmesan ine predigested enzymes (probiotics) inodzora kufamba. Wedzera cheese kune pasta yako, miriwo uye saladi. Kuti udzikise kudyiwa kwemafuta, chinjana neyoghurts isina kujeka.
Ndine pamuviri, shuwa ham?
Hamu ine mapuroteni anogayiwa zvakanyanya, anobatsira kuchengetedza tsandanyama dzako, uye zvicherwa (iron uye zingi) zvekugadzira mapuroteni anosanganisira keratin (kuumba bvudzi nezvipikiri). Consume vacuum-yakazara. Uye kana iyo ham yakarapwa yakaita senge chero kutonhora kuchekwa kudziviswa, zvipire wega yakaputirwa Parma ham. Nekuda kwekuchembera kwayo kweinenge mwedzi gumi nembiri, haichina njodzi uye inoratidza kuti inogayiwa zvakanyanya. Iinewo oleic acid (semafuta omuorivhi).
Kubata pamuviri: shuwa salmon?
Sezvose hove ine mafuta, saumoni yakachena kana yemumagaba ndiyo inokosha ye omega 3 fatty acids (DHA), inonzi inokosha. Asi zvaunoda zvinowedzerwa mukati memwedzi mitanhatu yekutanga kuve nechokwadi chekukura kwehuropi hwe "fetus". Vanoderedzawo njodzi yemwana blues pakuzvarwa. Idya salmon, asiwo mackerel, sardines… Kanenge kaviri pasvondo. Nekuti salmon, pakati pechikafu chekudya, inogona kupfuma mumercury, ine ngozi kune fetus. Zviri nani kusarudza hove duku pasi pezvokudya zvekudya. Dzivisa hove dzakaoma nechando dzakura kupfuura mwedzi miviri, iyo yakaderera muDHA. Uye kanganwa salmon inoputa (nekuda kwe listeriosis). Pedzisa kudya kwako nenzungu, lettuce yegwayana uye mafuta erapeseed.
Ndine pamuviri, ndinoda sipinachi
Kufanana nemiriwo yese yemashizha (sorrel, lettuce yegwayana, watercress, kabichi, nezvimwewo), sipinashi inopihwa zvakanaka folate (vitamin B9). Ndarama folic acid inoita basa rakakosha kubva pazuva rechigumi nemana rekuzvitakura yekuvhara tsinga dzemwana. Kuti udzivise kushata uye kusimbisa immune system yako, idya miriwo yemashizha nguva nenguva uye kumwaya masaradhi ako nembiriso yedoro. Mugodhi chaiwo wevhitamini B9!
Kiwi chido panguva yekuzvitakura
Kiwifruit yakaita segwavha uye citrus yakazara ne vitamini C. Inobatsira kusimbisa immune system uye kurwisa kuneta, vhitamini iyi inogadzirisawo kugadzirwa kwehomoni. Exotic michero saladhi uye sitirobheri ndezvako, zvakare yakanyatso kupihwa nevhitamini C!
Fancy steak tartare, ane pamuviri
Maiwe, uchafanira kuita pasina izvozvo nokuda kwengozi ye toxoplasmosis. Kune rumwe rutivi, chishuvo chako zvechokwadi chinoreva kudiwa kwesimbi, iyo yakapetwa kaviri mumwedzi mitanhatu yapfuura. Iyi simbi inobatsira kurwisa kuneta uye kuderedza njodzi yekukurumidza. Saka steak, hongu, asi ... zvakanaka!
Sei ndichida mbatata yakasvibiswa panguva yekuzvitakura?
Mbatata (sezvakaita starch) inofanira kudyiwa nekudya kwese. Zvechokwadi panguva yekuzvitakura, iyo metabolism yemakhahydrates inogadziriswa uye mwana wako ari kuda glucose. Mbatata (mukuwedzera, yakapiwa zvakanaka potasium), pasta, mupunga kana semolina, yakapfuma mumakhahydrates akaoma, inosangana nezvinodiwa zve fetus uye zvido zvako. Zvadaro, starches inobatsira kurwisa acidity yemudumbu.