Kubata pamuviri kunoreva kuti mukadzi panguva iyi anodya vaviri. Asi zvinofanira kuyeukwa kuti chimwe chezviviri izvi iduku zvikuru. Naizvozvo, panguva yese yekuzvitakura, anoda huwandu hwakakwana hwezvikafu.
Pazasi pane rondedzero yezvakakosha zvinovaka muviri zvevakadzi vane pamuviri uye kurudziro yekutora kwavo.
Calcium. Iyo calcium inodiwa yevakadzi gumi nemapfumbamwe kusvika makumi mashanu vane pamuviri inoramba iri pamwero wakafanana newasati wabata pamuviri, uye yakaenzana nechuru chemirigiramu zuva rega rega.
Karusiyamu yakakwana panguva yekuzvitakura inogona kuwanikwa kuburikidza nekudya zvekudya zvezvirimwa chete. Miviri yedu inotora calcium yemiriwo zviri nani kupfuura calcium, iyo ine mukaka uye cottage cheese. Yakanakisa masosi ecalcium majusi, zviyo, vegan mukaka zvinotsiva, tahini, mhodzi dzesunflower, maonde, mafuta omuarumondi, bhinzi, broccoli, bok choy, marudzi ese emiriwo, uye hongu soya beans uye tofu. Sarudzo yakanaka, asi chimiro chikuru ndechekushandisa zvigadzirwa kubva pane iyi runyorwa zuva nezuva.
Essential fatty acids yakakosha kune vakadzi vane pamuviri. Chokutanga pane zvose, inonzi alpha-linolenic acid (ALA), iyo, kana ikabatwa, inoshanduka kuva omega-3 fatty acid. Zvokudya zvakawanda zvezvirimwa zvine asidhi iyi, zvakadai semhodzi yeflakisi nemafuta, pamwe chete nesoyabhinzi, mafuta omukoko, uye canola.
Kune vanodya miriwo, chinhu chakadai sechiyero cheakasiyana mafuta acids mumuviri chakakodzera. Anogona kuwanikwa kubva mukudya zvakaita semaringazuva, sesame, mbeu dzekotoni, safflower, soya beans, uye chibage.
Folic acid (folate) inofanirwa kudzivirira kukanganisa mukuumbwa kweneural chubhu muembryo, inoitawo mamwe mabasa. Folate inokosha mumavhiki ekutanga ekuzvitakura. Miriwo inoonekwa seyakanyanya kuwanda yeasidhi iyi. Legumes zvakare yakapfuma mu folate. Mazuva ano, zviyo zvakawanda zvepakarepo zvakasimbiswawo nefolate. Paavhareji, mukadzi ane pamuviri anoda 600 mg yefolate pazuva.
Iron. Kudiwa kwesimbi kunowedzera panguva yekuzvitakura, sezvo zvakakosha pakuumbwa kwepa placenta uye fetus. Iron supplements inowanzonyorerwa kuvakadzi vane pamuviri, pasinei nekudya kwavo. Vegetarians vanofanira kudya chikafu chine iron zuva nezuva. Iron supplements haifaniri kutorwa panguva imwechete seti, kofi, kana calcium supplements.
Squirrels. Mapuroteni ezuva nezuva anodiwa kuvakadzi vezera rekubereka magiramu 46 pazuva, achikwira kusvika 71 gramu muchipiri uye chetatu chetatu chekudzivirira. Zviri nyore kusangana neprotein yako inoda nekudya kwakavakirwa chirimwa. Chikafu chemuriwo chine mwero, chero paine macalorie akakwana uye chikafu chinovaka muviri, chinovhara mapuroteni anodiwa nemuviri.
Mapuroteni akapfuma zviyo uye nyemba, nzungu, miriwo, uye mhodzi.
Kudiwa kwevhitamini B12 kunowedzera zvishoma panguva yekuzvitakura. Iyi vhitamini iripo muzviyo zvakasimbiswa, zvinotsiva nyama, mukaka wevegan, uye mbiriso. Seaweed uye tempeh ine imwe B12. Kuti uwane huwandu hwakakwana hwevhitamini B12, zvakakosha kutora mavhitamini ekuzvarwa kana ma supplements ane vhitamini iyi.
Kunyangwe kudiwa kwevhitamini F muna amai vane pamuviri kunoramba kwakafanana neasati abata pamuviri, angangoita 5 mg pazuva, kutarisirwa kunofanirwa kutorwa kuti iwane muhuwandu hwakakodzera.
Mumamiriro ekunze ezuva, vhitamini D inogadzirwa mumuviri nekuda kwechiedza. Zvakakwana kupedza inenge kota yeawa muzuva muchirimo, zhizha uye matsutso kuti uwane huwandu hunodiwa hwevhitamini iyi.
Zinc. Muviri wemukadzi ane pamuviri une chido chakawedzerwa che zinc. Chimiro chinokwira kubva ku8 kusvika ku11 mg pazuva. Vegetarians, zvisinei, vachada zinc yakawanda sezvo isinganyanyi kunyudzwa nekuda kwechirimwa chayo. Nzungu, nyemba uye zviyo zvakapfuma mu zinc. Zinc inonyanya kutorwa kubva pazviyo zvinenge zvamera, mhodzi nebhinzi kana yagezwa nematomatisi kana muto weremoni, zvinwiwa zvine oxidizing. Zinc inogona kutorwa kuwedzera, inhengo yevhitamini complexes yevakadzi vane pamuviri.