Panguva yekuzvitakura, chido chekudya chinowedzera. Semuenzaniso, mukadzi ane pamuviri anofanira kuwana yakawanda calcium, mapuroteni, folic acid, asi kudiwa kwemakoriyori hakuwedzere zvakanyanya. Munguva iyi, zvakakosha kudya zvokudya zvakapfuma mune zvinovaka muviri, uye kwete mafuta, shuga kana high-calorie foods. Chikafu chemuriwo chinobva pakudya kwakanaka, kunovaka muviri ndiko kusarudzwa kwevakadzi vane pamuviri vachifarira hutano. Mazano ekuchengetedza hutano panguva yekuzvitakura: Teerera zvakanyanya kudyiwa kwakakwana kwezvinotevera zvinovaka muviri: calcium. Tofu, miriwo yeshizha yakasvibira, makabheji, broccoli, bhinzi, maonde, mhodzi dzesunflower, tahini, ruomba rwearumondi zvese zvine calcium yakawanda. Vitamin D. Nzvimbo yakanakisisa yevhitamini D chiedza chezuva. Tinokurudzira kupisa kwezuva kwemaminitsi makumi maviri-20 pazuva (zvishoma maoko uye chiso) 30-2 pavhiki. Iron. Iwe unogona kuwana iyi mineral muhuwandu mukudya kwezvirimwa. Bhinzi, miriwo yakasvibira, michero yakaomeswa, molasi, nzungu nemhodzi, zviyo, uye zviyo zvine iron yakawanda. Zvisinei, vakadzi vari muhafu yechipiri yekuzvitakura kwavo vangada simbi yakawanda, zvichiita kuti kuwedzerwa kururamiswa. Pano zvakakodzera kubvunza chiremba ane pamuviri anotungamirira. Mazwi mashoma nezve protein… Panguva yekuzvara mwana, chido chemukadzi cheprotein chinowedzera ne30%. Nekushandiswa kwakakwana kwezvokudya zvine mapuroteni zvakadai sebhinzi, nzungu, mhodzi, miriwo uye zviyo, kudiwa kweprotein kuchasangana pasina dambudziko.
2022-11-11