Zvokudya zvekufarira…
Calcium yakakosha pakuvaka skeleton yemwana, kunyanya panguva yetatu yetatu. Zvakadaro, kana ukasamupa zvakakwana, haazeze kuchera matura ako… Saka, gara uchifunga nezvekubira chikamu chezvigadzirwa zvemukaka pasupermarket yako! Uyewo funga nezvezvinobva kumiti calcium: ivo vakasiyana-siyana uye iyi karusiyamu yakanyatso fananidzwa. Kune calcium yakawanda mulmbambaira nesoya bhinzi, bhinzi chena, itsvo bhinzi kana pizi. Uyewo funga michero yakaomeswa, yakadai semaarumondi, walnuts uye pistachios.. Zvokudya mubhegi rako kune izvo zvishuwo zvidiki!
Kufambisa kubatwa kwecalcium, vhitamini D inowanikwa muhove dzine mafuta, chiropa, mazai uye mune zvigadzirwa zvemukaka.. Nekudaro, inonyanya kuwanikwa pamusuwo wako sezvo iwe uchiichengeta kunyanya uchipisa zuva!
Un kudya kwakakwana kweFer zvakakosha, kunyanya pakupera kwepamuviri, kuitira kudzivirira chero njodzi yeanemia. Uchazviwana mumapunzi, mazai, hove nenyama.
Uyezve funga nezvemiriwo yakasvibira, yakapfuma mukati vhitamini B9 (kana folic acid) uye pamusoro pezvose, usatanga kudya kusina munyu panguva yekuzvitakura: kudya kwako kunofanira, pane kudaro, kuve kwakapfuma zvakakwana Iodine, inowanikwawo muhove nemazai.
Carbohydrate, zvitubu zvesimba, zvinoumba chikafu chinokosha che fetus. Sarudza shuga inononoka (stachi, zviyo, chingwa, pulses) uye pinda mutsika yekuzvibatanidza mukudya kwako kwemangwanani.
MaProteins hazvifanirwe kuve dambudziko kwauri nekuti zvinowanikwa munyama, hove, mazai uye zvigadzirwa zvemukaka.
Pakupedzisira, usakanganwa echinyakare lipids (mafuta), mavhitaminzi (michero nemiriwo) uye mineral munyu.
... Uye zvimwe zvinhu zvekudzivisa!
Kazhinji, hazvikurudzirwi kushandisa caffeine yakawandisa (tii, kofi, Coca Cola, nezvimwewo).
Doro nefodya zvinofanira kudziviswa zvachose : vanowedzera njodzi yeprematurity uye uremu hwekuzvarwa hwakaderera.