Mukati
Makore ekutanga ehupenyu hwevanhu anoratidzirwa nekukurumidza kuchinja kwemuviri mumuviri, izvo zvinoda nzira yakakosha yekudya. Munguva yekuzvitakura nekuyamwisa, mucheche, uduku uye kuyaruka, zvatinoda zvezvokudya zvakawanda zvakakura kupfuura chero imwe nguva muupenyu.
Mukukura, chinangwa chikuru ndechekudzivirira zvirwere zvisingaperi. Mune mamwe mazwi, kudya kunofanira kuva nemafuta mashoma uye akawanda fiber, uye mumakore ekutanga ehupenyu, kunyanya kukoshesa kunofanira kubhadharwa pakukura nekukura kwemuviri, kureva, kune zvakasimbiswa zvitubu zvesimba uye zvinovaka muviri. Tichifunga iyi misiyano yakakosha mukudya kwezvinodiwa zvemuviri wako, unogona kunyatsoona kunaka kwekudya kwemuriwo pahutano hwako.
Kubata uye kuyamwisa
Mubvunzo ungamuka - chikafu chako chemuriwo chakakwana here kutsigira murume mudiki uyu anogovana newe chikafu? Zvidzore. Nekunzwisisa kushoma, unogona kuwana zvese zvinovaka muviri zvakakosha iwe nemwana wako. Pane zvakawanda zvinobatsira kuvakadzi vezvinomera panguva yekuzvitakura nekuyamwisa, kusanganisira kuderedzwa kwengozi yekufutisa uye hypertension. Pamusoro pezvo, kudya kwemuriwo kunowanzo kupfuma mumhando dzakasiyana dzezviyo muzviyo zvese, michero, nemiriwo, uye yakaderera zvakanyanya mumafuta akagadzirwa zvakanyanya.
Kune lacto-ovo-vegetarians, njodzi yekusakwana kudya kwezvinovaka muviri mumuviri haina kukwirira kupfuura ye "omnivorous" vanhu. Paunenge uchironga kudya kwako panguva yekuzvitakura, unofanirwa kubhadhara zvakanyanya kune iron, zinc uye, zvichida, mapuroteni. Kuenzaniswa nemukadzi ane nhumbu asiri-muriwo, a lacto-ovo vegetarian achava nematambudziko mashoma achipa muviri folic acid uye calcium.
Vakadzi vevegan vanonyatsoronga kudya kwavo vanokwanisawo kugutsa zvese zvinodiwa zvemuviri wavo pasina matambudziko. Pamusoro pezinc, iron uye protein, iyo inogona kuomera kune vese lacto-ovo vegetarians uye vegans, iwe unofanirwawo kutarisira izvo zvinovaka muviri zvinowanzo kupihwa kumuviri kuburikidza nezvigadzirwa zvemukaka - kunyanya, calcium, vhitamini D uye vhitamini. B12.
Kudya Kuronga Mazano eVegetarian uye Vegan Vakazvitakura Vakadzi
1. Zvigadzirire iwe basa rekuwana 11-16 kg panguva yekuzvitakura.
Kuwedzera uremu hwe11-16 kg kunotungamirira kune hutano hwakanyanya kukura kwevose amai nemwana. Vakadzi vehukuru hukuru vanofanira kutarisa pamuganho wepamusoro (16 kg), uye vakadzi vaduku pamuganhu wakaderera (11 kg). Nekushaikwa kwehuremu, zvinokurudzirwa kuwana 13-18 kg, uye kune vanaamai vane pamuviri vakafuta, vasingadi kuunganidza "mafuta ekuchengetedza" kuumbwa kwemukaka wezamu, kuwedzera kwehuremu hwe7-11 kg. kazhinji zvakakwana. Zvinofanira kucherechedzwa kuti vanhu vazhinji vanotenda kuti vane matambudziko nekufuta vakarasika, uye uremu hwavo huri mukati mehutano hwakanaka. Usati waedza kuderedza uremu panguva yekuzvitakura, iva nechokwadi chekuonana nechiremba wezvokudya. Ungave uri kuzvinyima iwe nomwana wako asati aberekwa zvokudya zvinokosha. Usamboedza kuderedza uremu panguva yekuzvitakura - zvine njodzi!
Kuti uwedzere uremu, wedzera zana ekuwedzera macalorie pazuva pakudya kwako kwemwedzi mitatu yekutanga yekuzvitakura uye mazana matatu ekuwedzera macalorie pazuva kwemwedzi mitanhatu yasara. Macalorie zana akati pfuurei matatu maonde matsva kana gumi nemaviri maarumondi pazuva, uye macalorie 300 anogona kuwanikwa kubva pasangweji yenzungu yebhanana nebhanana. Kana iwe uri pasi pehuremu kana usiri kuwedzera uremu nekukurumidza zvakakwana, unofanirwa kuwedzera yako yezuva nezuva calorie kudya.
Kana mumwedzi mitatu yekutanga yekuzvitakura iwe unonzwa uchirwara mangwanani, hapana chido chekudya, iva nechokwadi chekuedza kuwedzera makhahydrates akaoma uye mapuroteni mukudya kwako. Usatakurwa nemasiwiti uye chikafu chine mafuta, idya kakati wandei pazuva uye inwa mvura yakawanda sezvinobvira.
2. Idya zvakasiyana-siyana zvekudya zvinovaka muviri.
Panguva yekuzvitakura, zvinovaka muviri zvinodiwa zvinowedzera zvakanyanya, kunyangwe zvidikanwi zvako zvecalorie zvichawedzera zvishoma. Izvi zvinoreva kuti iwe uchafanirwa kusiya zvakawanda "zvisina basa" zvekudya zvisina kukosha kwekudya. Zvirinani kuisa pfungwa pane zvese zvekudya.
3. Zvigadzirire bhinzi zuva nezuva.
Panguva yekuzvitakura, iwe unofanirwa kugara uchitendeukira kune legumes dzinobatsira kuwedzera mapuroteni emuviri, iron uye zinc, izvo zvinodiwa pakubata kwakajairika uye kune hutano. Izvi zvinovaka muviri zvakakosha pakukura kwechibereko uye huwandu hweropa, pamwe nekukura kwe fetus.
4. Idya zvakawanda zvekudya kubva mumukaka uye zvigadzirwa zvemukaka.
Kuwedzera calcium yako yekudya panguva yekuzvitakura kunobatsira kuve nechokwadi kuumbwa kwakakodzera kwemapfupa nemeno, uye kune mhedzisiro inobatsira patsinga dzemwana wako, tsandanyama, uye ropa. Calcium yakakoshawo kumuviri wako wega.
Kuti utore zviri nani uye kutorwa kwecalcium panguva yekuzvitakura, iwe uchada huwandu hwakakwana hwevhitamini D, iyo yemazuva ese inogona kuwanikwa uri muzuva - vanhu vane ganda rakanaka vanokurudzirwa maminetsi makumi maviri, avo vane ganda dema - 20 awa. zuva. Vhitamini D inogonawo kuwanikwa kubva mumukaka wemhou wakasimbiswa kana mushonga wemukaka wakasimbiswa uye majarini (verenga mavara nemazvo). Vanhu vasingakwanisi kuwana chiedza chezuva uye vanhu vanogara kuchamhembe kwelatitudes vanorayirwa kutora mapiritsi evhitamini D (kwete kupfuura 400 IU pazuva).
5. Wedzera kudya kwaunoita omega-3 fatty acids kusvika pa1% yemacalorie ako ese.
Panguva yekuzvitakura uye nekuyamwisa, iwe uchada mamwe akakosha emafuta acids kuti uve nechokwadi chekukura kwehuropi nemeso emwana. Nokudaro, zvakakosha kuwedzera kudyiwa kwe omega-3 fatty acids kusvika pamwero we1% yehuwandu hwemacalorie. Zvokudya zvine zvakakwana omega-3 fatty acids kumunhu anotora 2400 kcal. nezuva rimwe:
• teaspoon 1 yemafuta eflaxseed • 1 tablespoon oil canola nekapu 1 soyabhinzi yakabikwa • 1,5 kapu broccoli yakabikwa, 4 tablespoons walnuts uye 100g soya tofu yakaoma.
6. Isawo chitubu chakavimbika chevhitamini B12 mukudya kwako kwezuva nezuva.
Kuda kwemuviri kwevhitamini B12 kunowedzera panguva yekuzvitakura uye nekuyamwisa, sezvo zvichidikanwa kutsigira kuwedzera kweropa, kukura uye kukura kwemucheche. Kune vanodya zvirimwa zvelacto-ovo, makapu matatu emukaka wemombe kana zai 3 uye 1 makapu emukaka anokwana.
7. Vegetarians nevegans vari panjodzi yekushaya zvokudya zvinovaka muviri, kushaya zvokudya zvinovaka muviri, kana kuti vasingakwanisi kuchengetedza kudya kwenguva dzose vanorayirwa kuti vatore mamwe mavhitamini-mineral supplements. A folate supplement pamwe ne iron inokurudzirwa kune vese vakadzi vane pamuviri.
Vitamin Supplements
Iwe haugone kudya chikafu chakawanda sezvakakurudzirwa nekuda kwekusvotwa, kurasikirwa nechido, kana chimwe chikonzero. Tora prenatal vitamin uye mineral supplements.
Yeuka kuti zvokudya zvinovaka muviri hazvikwanisi kubhadhara kudya kusina kukwana, saka kana ukazvitora, edza kuvaka kudya kwako kuitira kuti zvive zvakakwana uye zvine utano sezvinobvira. Usatora madosi akakura emavhitamini nemaminerari pane anoratidzwa pazita (kunze kwekunge chiremba wako akuudza).
Mishonga imwe chete yemaminerari nemavhitamini kunze kweiron, folate, calcium, uye vhitamini B12 inogona kuva muchetura kumuviri wemwana uye naizvozvo haifaniri kutorwa kunze kwekunge zvarairwa nachiremba wako.
Mamwe Mazano ekuyamwisa uye Kudya Panguva Yepamuviri
Paunenge uchiyamwisa, chikafu chako chinodiwa chichiri chepamusoro pane chakajairika uye chakafanana neiyo mumwedzi mitanhatu yekupedzisira yekuzvitakura. Vakadzi vakajairwa uremu vanozoda imwezve 400-500 macalorie pazuva. Huwandu uhu hunogona kuwanikwa kubva mundiro imwe yesobho relentil, zviyo zvakasiyana siyana, uye girazi remuto weorenji. Kana uine huremu hushoma, unofanira kudya mamwe 1-800 macalorie, uchiwedzera anenge mazana maviri emacalorie pakudya (somuenzaniso, girazi remuto weorenji kana mukaka wesoya une calcium nechimedu chechingwa chetahini) uye kuronga kumwe kudya kwezuva nezuva kwemasikati. porridge. Yeuka kuti nekudya kusina kukwana, mukaka wezamu unotambura kutanga kune zvose!
Munguva yekuyamwisa, iwe uchada mamwe mvura. Edza kunwa girazi guru remvura pose paunopa mwana wako zvokudya.
Iwe unofanirwa kuramba uchidzikamisa yako caffeine kudya. Doro rinokurumidza kupinda mumukaka wezamu uye naizvozvo harifaniri kushandiswa zvisina kunaka. Vamwe vacheche vanonzwa negariki, hanyanisi, uye zvinonhuwirira zvinopisa saka zvinoda kuganhurirwa. Kana mwana wako ane colic, eczema, kana mhino isingaperi inomhanya, chikonzero chematambudziko aya chinogona kuvanzwa mukudya kwako. Kana mhuri yako yave neallergies, zvinofanirwa kutsvaga maitiro kune chikafu chinogona kukonzera allergies uye edza kudzikisira kana kurega zvachose kuishandisa.
Vakadzi vanotambura nekushaikwa kwezvimwe zvinovaka muviri dzimwe nguva vanofanirwa kutora zvinovaka muviri. Ita shuwa kuti ma supplements aunotora ane vhitamini B12, vhitamini D, iron, uye zinc. Vakadzi vevegan vanofanirwa kutarisisa kuwana vhitamini B12 yakakwana panguva yekuyamwisa. Vamwe vanaamai vachadawo calcium supplements.
"Encyclopedia yeVegetarianism" naK. Kant