Mushure mechinyorwa changu pane chikafu chakakodzera chevakadzi vane nhumbu, ndakagamuchira mibvunzo yakawanda. Kunyanya, ndakabvunzwa zvekudya kune avo vanoda kubata pamuviri uye panguva imwechete vanodya chete zvinodyarwa zvekudya.
Zvichida, iyi mibvunzo inokonzerwa nemafungiro ekufungira kune vegans munharaunda yedu, ayo anowanzo kupomera matambudziko avo ese ehutano pakudya kwezvirimwa. Ini pachangu ndakanzwa kakawanda kuti zvakaoma kubata pamuviri pasina mapuroteni emhuka. Zvechokwadi, hazvibviri kutaura zvisina kujeka kuti kudya kwekudyara kune utano kune kudya kwenyama: kana pane mbatatisi chete, mupunga uye pasta (kazhinji, zvimwe zvinomera), izvi hazvizotungamiri kune zvakanaka.
Ndokusaka ndakafunga kunyora nezve izvo zvinofanirwa kuverengerwa mukudya kwevanotarisira vanaamai nababa kuitira kuti vawedzere mikana yekubata uye kubereka mwana ane hutano.
Iko kushanda chaiko kweiyo yekubereka sisitimu isinganzwisisike yakabatana neyakagwinya kudya. Kudya kune zvinhu zvakakosha pakugadzirwa kwemamwe mahormone, pamwe nema antioxidants ayo anobatsira kuchengetedza mazai nehurume kubva kune vakasununguka radicals. Zvisinei, kune zvekudya nemakemikari zvinowedzerwa zvisina hutano uye zvinogona kukonzera matambudziko ekubereka.
Ivo vanoteedzera vegan chikafu vanofanirwa kuongorora kudya kwavo kunyanya zvakanyatso kuitira kusabvisa kushomeka kwezvimwe zvakakosha zvinhu.
Vanamai-kuzove (uye vanababa) vanofanirwa kuteedzera yakapusa mitemo.
- Mamwe magidhi, miriwo uye michero
Mashizha ane mashizha anoyevedza, michero ine mavara nemiriwo akapfuma mune antioxidants uye kutsvaga zvicherwa zvinobatsira kuderedza kuratidzwa kwemuviri kune emahara radicals kubva kuchiedza chezuva uye inopedza hutsi, inogona kukuvadza nhengo dzekubereka, mazai uye urume. Shasha dziri pakati padzo dzinoti blueberries, collard greens uye mhiripiri tsvuku.
Uye zvakare, mimwe miriwo yakasvibira yemashizha, spirulina, uye michero yemucitrus yakanyanya mu folate. Ichi ndicho chimwe chezvinhu zvinovaka muviri izvo muviri waamai vari kutarisira unoda. Iyo inoderedza njodzi yekuzvarwa kwekuremara mumwana. Idya kanokwana maviri servings yemuchero mutsva uye matatu servings yemiriwo zuva nezuva.
- Zvinyorwa Zvakachengeteka zveOmega-3 uye Omega-6
Aya mafuta acids akakosha pakuchengetedza hutano hwekubereka - anobatsira mukugadzirwa kwehomoni, anoderedza kuzvimba, uye anobatsira kutonga kumwedzi.
Kudyarwa-kwakavakirwa masosi emafuta ane hutano anosanganisira flaxseed mafuta, hemp mafuta, avocado, sesame mhodzi, nzungu, chia mbeu, uye walnuts.
- Tarisa pane iron
Inowanikwa muasparagus, bhinzi, bhinzi yakabikwa uye nyemba, buckwheat uye miriwo yemashizha yakasvibirira. Sezvineiwo, kunyura kwembesa, zviyo, uye mhodzi zvinoderedza yavo phytate yemukati uye inowedzera kutora kwesimbi. Iron yakakosha munyaya dzembereko sezvo ichisimbisa mabasa emuviri ekubereka.
- Zvimwe zviyo zvakakwana
Kuvapo kwezviyo zvakakwana mukudya kunozivikanwa kubatsira kudzora huremu, izvo zvinowedzera mikana yekubata nhumbu. Izvi zvinonyanya kukonzerwa nenyaya yekuti matambudziko ekubereka muvakadzi anowanzo kuve anowanikwa nekurema.
Zviyo manyuko akanaka kwazvo emakabhohaidhiretsi akaoma kunzwisisa, ayo vakawanda vanodana kuti “makabhohaidhiretsi ane utano.” Zviyo zvese zvezviyo, quinoa, oatmeal, uye mupunga webrown zvinopa kubuda zvishoma nezvishoma kweshuga muropa, kusiyana nemamwe manyuko. Izvi zvinoreva kuti haufanirwe kunetseka nezvekamwe kamwe spike mushuga yeropa uye insulin inogona kukanganisa basa rako rekubereka.
- Sezvishoma zvigadzirwa sezvinobvira izvo Kuderedza kubereka
Edza kubvisa kana kudzikisa mukudya kwako doro, caffeine, nyore makabhohaidhiretsi, soya zvigadzirwa, yakaderera-mafuta chikafu (iyo yekupedzisira, sekutonga, inotakurwa neshuga uye makemikari ekuwedzera).
- Super Zvigadziriso zvekusimudzira Kubereka
Aya superfoods anonyanya kudzivirira mazai nembeu uye anobatsira kuyananisa kugadzirwa kwehomoni. Mhando yepamusoro yezvikafu zvekudya inogona kutengwa muchitoro ichi.
Kirabhu poppies. Maca chirimwa-chakavakirwa superfood kubva kuPeru iyo, pakati pezvimwe zvinhu, yakaratidzirwa kubatsira kugadzirisa iyo endocrine system. Maca inouya mumacapsule, mapoda uye tinctures iyo inogona kutorwa zuva rega rega.
Royal jelly. Inokurudzira kuumbwa kwemazai ane hutano uye inogadzirisa hurongwa hwekubereka. Royal jelly yakapfuma muvhitamini A, B, C, D uye E, uye inewo zvicherwa zvinosanganisira calcium nesimbi, uye ese akakosha amino acids. Iine antibacterial uye immunostimulating properties.
Nyuchi propolis nenyuchi mukume. Nyuchi ine 50% protein yakawanda kudarika yemombe uye ine mavitamin nemamineral akapfuma. Propolis ine simba rekudzivirira immune system inobatsira kurwisa kuzvimba uye inoshandawo mukurapa endometriosis. Inowanikwa mu capsules kana kuwedzerwa kuuchi.