Zvese zvatinodya zvinokanganisa kunaka kwemagametes edu (mazai uye spermatozoa) ”, anodaro Maëla Le Borgne, Dietitian-nutritionist. “Kunyangwe zvimhingamipinyi zvakawanda zvichigona kuva pamavambo ekushaya mbereko, kuchengeta zviri mundiro yako kunobatsira kusimudzira fetereza nekuisa mikana yakawanda parutivi rwako,” anoenderera mberi. Mwedzi mitanhatu isati yatanga pamuviri, vabereki (kwete amai chete!) Vanofanira kudzokorora kudya kwavo.
Magnesium, iron, iodine… yakawanda!
"Kudya kwakanaka panguva yegenesis yemagametes kunobatsira kudzivirira" zvikanganiso zveDNA "izvo zvinokonzeresa zvirwere mukukura. Nekutarisira iyi DNA, tinogona kupesvedzera zvakanaka hutano hwevana vasati vazvarwa. Ndiyo epigenetics ”, inovandudza nutritionist. Zvokudya zvakapfuma mu: magnesium, vhitamini B9, omega 3, selenium, vitamini C, iron uye iodine saka zvinokokwa kumamenu evabereki venguva yemberi. Semuyenzaniso, masikati nemanheru, unogona kudya ndiro yemiriwo yemashizha akasvibira (sipinachi, sorrel, watercress, lettuce yegwayana) uye pulses (chickpeas, lentils, bhinzi) kanenge katatu pavhiki", anorayira chiremba wezvekudya. . Hove diki dzine mafuta dzakaita semackerel, sardines kana herring dzinodyiwa patafura panguva imwe chete nemapulses. Zvakadini nemazai? “Kuti tinakidzwe mangwanani oga oga pakudya kwemangwanani! », Anowedzera Mr. Le Borgne. “Hapasisina zvokudya zvakabikwa; hurombo mune zvicherwa uye zvinovaka muviri, uye zviyo zvakanatswa (mupunga chena, pasta chena, chingwa chena), ”anowedzera nyanzvi. "Sangana nezvekudya zvakapfuma muiodine (hove nehove) izvo zvinoita kuti thyroid ishande. Izvi zvinovimbisa kukura kwakanaka kwemucheche weramangwana uye kukura kwehutano hwake hwemagetsi. “
AROMATIC HERBS
Parsley, thyme, mint… vane zvakafanana kupfuma kwavo mumaminerari (calcium, zinc, potassium…), antioxidants (vitamin C) uye vhitamini B9 (folic acid). Idye zvinyoro kuti utore mukana wekudya kwadzo. Uye pamasaladhi ako, ndiro dzepulses, hove dzakabikwa, wedzera rupo rune rupo rwemishonga yakachekwa.
FAT FISH
Enda unobata hove! Mackerel, sardines, herrings… Chese chinoenda kuhove dzakakora (idzo dzatinodya kamwe kana kaviri pasvondo). Pane menyu: iron, yakakosha mafuta acids akadai seomega 3, vhitamini B uye iodine. Vose vakanaka parwendo rwekubereka! Asi chenjererai tuna, hove pamagumo echeni yezvokudya, iyo ine simbi inorema muhuwandu hwakawanda uye isingakurudzirwi.
BRAZIL NUT
Idzi nzungu hombe dzinopihwa zvakanaka neselenium. Iyo yakanyanya antioxidant. Inodzivirira immune system uye inobatsira kushanda kweiyo thyroid gland. Unogona kuruma kusvika ku3 nzungu pazuva kuti uvhare zvese zvaunoda. Sebhonasi, iyi gourmet muchero mugodhi we magnesium.
COLZA MAFUTA
Tenga iyo mhandara yekutanga inotonhora yakadzvanywa, zviri nani muchitoro cheorganic. Ichava yemhando yepamusoro. Uye chengetedza mufiriji mushure mekuvhura, nekuti iyo omega 3 iri mumafuta emuriwo inonzwira chiedza uye kupisa. Masimba avo? Nekutetepa membrane, vanosimudzira kuchinjana pakati pespermatozoa uye oocytes.
zai
Nguva yakanaka yekuiravira ndeyekudya kwemangwanani. Ichi chepamusoro chikafu chinobva mapuroteni akafananidzwa nemuviri uye dura revhitamini D, B12, iron uye choline, yakakosha pamabasa ekuziva. Kana yolk ikaravira mvura, inounza amino acid inobatanidzwa mukuzorora. Zvechokwadi, tinosarudza mazai emhando, kubva kune huku dzakasimudzwa mumhepo yakashama uye sematsva sezvinobvira.
MURIWO WAKASIYA
Nyemba, bhinzi uye dzimwe pizi chikamu chakakosha chekudya kwedu. Zvakanyanya zvirinani, sezvo maruva aya achiunza humwe huzhinji hwemapuroteni emiriwo mundiro yedu, asi zvakare akapfuma mudiki-zvinovaka muviri, zvakakosha kumuviri: magnesium, iron, mavhitaminzi eboka B, antioxidants. Yavo yakakwira fiber yemukati inobatsira pakufamba kwakanaka.
MRIWO YESHISHI
Ndivo masosi evhitamini B9, magnesium, potassium uye iron. Iyi ndiyo nyaya, kunyanya, sipinashi, kabichi, sorrel, watercress kana lettuce. Inodyiwa yakabikwa kana mbishi, iyi miriwo yakasvibira yakapfuma mune anti-oxidant mavhitamini. Zvidye zvinyoro kwazvo, hazvizochengete kwemazuva anopfuura maviri pasi pefiriji.