Mukati
Kubata pamuviri uye kudya kwakananga: sei kuchengetedza hutano hwekudya?
Iwe wakabvisa gluten
"Gluten isina" kana "hapana gluten" kudya kuri kuwedzera. Vanhu vazhinji vanoti vanonzwa nezve gluten vanosarudza kurambidza puroteni iyi kubva kumamenyu avo. Uye vanaamai vemangwana havasi ivo vakasiyana nefashoni iyi! Gluten inowanikwa kunenge kwese kwese: muzviyo (gorosi, bhari, oats, rye), asiwo mune zvakawanda zvekugadzirira (sauces, nyama inotonhora, zvokudya zvakagadzirirwa) iyo inoshandiswa sekuwedzera. Sezvinoratidzwa nemudzidzisi wedu wekudya, chikafu chisina gluten chakashata muboka B mavhitamini uye mamineral akakosha, uye kunze kwekunge iwe usingashiviriri uye uchirwara nechirwere checeliac (kukuvadzwa kwechirwere ku membrane yemudumbu mudiki), chikafu ichi chinogona kukonzera kusakwana uye uremu. matambudzikokana kunyange, munguva refu, zvinetso zvekudya. Vakadzi vane pamuviri vasingatore gluten vanofanirwa kufunga kudzoreredza menyu uye kudzivirira kushomeka kwevhitamini nemamineral pamwe nekuwedzera kwakapihwa nachiremba.
Wasiya nyama nehove
Hapana kunetseka ! Chikafu chemuriwo, kusasanganisa chero chikafu chinobva munyama yemhuka, chinokwanisa zvakakwana kuzadzisa zvinovaka muviri zvinodiwa pamuviri., chero iwe uchiziva kugadzirisa uye kusiyanisa kudya kwako. Inobata chekutanga pane zvese zvipo mukati Amino acids, iyo inopindira mumabasa akasiyana-siyana emuviri zuva nezuva. Zvisere zvadzo zvakakosha, uye muviri usingazivi kuti ungazvigadzira sei, zvinofanirwa kupihwa nechikafu, mune iyi kesi mapuroteni. Zvisinei, chikamu chavo chinosiyana zvichienderana nekwakabva mapuroteni.
Legumes uye zviyo: iyo inokunda musanganiswa
Kutsiva kushaikwa kweamino acids akakosha anopihwa nemapuroteni emhuka uye kuve nechikamu chavo, vanaamai vemangwana vezvinomera vanogona kusanganisa kudya kwakasiyana nenyemba (bhinzi chena, bhinzi tsvuku, chickpeas, lentils) uye zviyo (semolina, mupunga, pasta, chingwa, nezvimwewo). Quinoa, mbeu, oleaginous michero zvakare yakakosha vabatsiri, sezvakaita mazai kana zvigadzirwa zvemukaka. Usazvinyima iwe pachako. Kune rimwe divi, isa pedal yakapfava pasoya, asi yakapfuma kwazvo mulysine. Sangano reNational Health Nutrition Programme rinokurudzira kudzikamisa mashandisirwo ayo, pamwe neayo ezvekudya zvirimo, kune imwe pazuva nekuda kweiyo phytoestrogen yemukati. Mukutaura kwehuwandu, iwe uchada bhonasi yeprotini (kune 900 g yemimba yose). Iwe unofanirwa kuziva kuti munyika yedu, tinosvika, kunyangwe isu nemufaro tinopfuudza huwandu uhu!
Ngozi yekushaya iron
Uyewo chenjerera nezvekudya kwako kwesimbi. Nekuti, kamwe chete, zvaunoda zvakapetwa kaviri! Kushaikwa kwesimbi kunobatsira kuitika kweanemia yaamai. Kudivi remucheche, kusakwana kwekuchengetedza kunowedzera njodzi ye prematurity. Zvisinei, kunyange kana intestinal absorption yesimbi inowedzera panguva yekuzvitakura, chikafu chekudya hachiwanzokwana kuvhara zvinodiwa. Uye kunyanya kune vanaamai vanodya miriwo. Zvechokwadi, nzvimbo dzakanakisisa dzesimbi dzinowanikwa munyama tsvuku, nyama yenhengo uye hove. Nepo michero, miriwo (sipinachi ... pasina mhosva kuna Popeye!), Pulses, zviyo uye zvigadzirwa zvemukaka zvine zvishoma uye mune imwe fomu yakaoma kunwisa nemuviri. Kukurudzira kufananidzwa, shandisa zvikafu izvi nekusvina nyore kwemuto weremoni, wakapfuma muvhitamini C. Ukuwo, dzivisa kunwa tii nekudya sezvo ichivharira kubatwa kwayo, sezvakaita mamwe mafiber uye zvokudya zvakapfuma mu calcium, pamwe chete nekofi nekoko. Kuongororwa ropa kunoita kuti uzive panowanikwa matura ako. Kunyanya kuderera? Chiremba wako achakurudzira kuti uvasimbise nekurapa nenzira yemapiritsi.
Wakarambidza zvigadzirwa zvemhuka zvese
Le vegan diet (kana vegan kana iyo isingabatanidzi zvigadzirwa zvemhuka zvisiri zvekudya) - iyo inobvisawo mazai uye zvigadzirwa zvemukaka - iri panjodzi huru yekushaikwa. Pakutanga kwenhumbu yako, udza nyamukuta kana chiremba wako. Nokuti unofanira kungwarira zvikuru maererano nemimwe mipiro.
Chenjerera kune calcium ...
Panguva yekuzvitakura, kunyura kwecalcium muura kunowedzera kuzadzisa zvinodiwa nemwana (anenge 30 g inodiwa kuvaka marangwanda ake). Kana iyo calcium yekudya isina kukwana, zvichave zvakafanira kudhirowa pane yako bhonzo reserve. Kana calcium isingapiwi nezvigadzirwa zvemukaka uye cheeses, inowanikwa mune mamwe mamineral mvura: Contrex®, Hépar®, Vittel®, Salvetat®, Courmayeur® kana Rozana®, ine zvinopfuura 150 mg / litre. Sezvakangoita mumhando dzakasiyana dzekabheji, sipinashi, maarmond, walnuts kana sesame. Kuti uchengetedze huwandu hwemapfupa ako, tarisawo paparsley, kiwi kana maranjisi. Tarisa kutora kwako vitamini D (inobatsira kugadzirisa calcium). Iwo "vegans" anogona chete kuvaka masheya avo nekuenda muzuva (kufamba, mitambo yekunze) sezvo vasingadyi hove. Asi kazhinji izvi hazvina kukwana. Vanaamai vakawanda vane pamuviri, kunyange omnivores, havana kukwana munguva yechando uye kutanga kwechirimo. Mukuita, kubhadhara kushayikwa uku, chirwere chimwe chete che 100 IU yevhitamini D inorayirwa pakutanga kwemwedzi we000.
... uye vhitamini B12
Uyewo teerera kune zvikanganiso mu vhitamini B12, inongopihwa chete nechikafu chemhuka (nyama, shellfish, hove dzine mafuta, cheese, mukaka, mazai, nezvimwewo) uye izvo zvinodiwa zvinowedzera. Kusakwana kunogona kuva chikonzero cheanemia, kana kunyange kukuvara kwetsinga mumatambudziko akaoma zvikuru. Inobatanidzwawo se cofactor mune dzakawanda enzymatic reaction. Ichi ndicho chikonzero kuwedzera kwakakosha: muchimiro chechikafu chekuwedzera kana chikafu chakasimbiswa (mbiriso, mupunga wekunwa). Taura nachiremba wako kana nyamukuta. Nzvimbo isina simba zvakare ye zinc, chinhu chinoteedzera chakakosha pakukura uye kukura kwe fetal. Paunenge uine pamuviri, zvaunoda zviri kuwedzera uye kushomeka kunogona kutungamirira kumatambudziko. Nekudaro, iyo zinc inotorwa kubva mukudya kwevegan (zviyo zvese, nyemba, pecans, ginger, nezvimwewo) kazhinji haina kunyatso kunyudzwa nemuviri. Kuti usimbise capital yako, imwe yekuwedzera muchimiro chekuwedzera inogona kukurudzirwa kana wangoda kuita mwana.