Chikafu Chakanaka Kwauri Nechecheche Yako
Amai vanoyamwisa vanobereka maawa 24 kusvika ku27 emukaka pazuva, vane makirogiramu 330 emakisikamu nehafu. Izvi zvinoda kushandiswa kwemamwe mashandisirwo emazana emakirori mazana mashanu pazuva. Chikafu chakanaka saka chakakosha kwauri iwe sezvazviri kumwana wako.
Ihu hunhu hwemukaka wechipfuva hunongogadziriswa mumamiriro ezvinhu akawandisa ekudzivirirwa, kana nekudya zvakanyanya zvekudya.
Asi huwandu hwomukaka hunoenderana zvikuru nezvokudya kwamai. Zvokudya zvinoshandiswa neamai vanoyamwisa zvinongogutsa zvido zvayo zvekudya, izvo zvakanyanya munguva yekuberekwa kwemazuva asi zvinomubatsirawo kubereka mukaka. Mukadzi asingazvifudzi zvakanaka angave ane mwana ane utano, asi huchava mukukanganisa hutano hwake. Kana iwe uchitadza kudya kwakakwana, muviri wako uchaita kuti chigadzirwa chemukaka chive chekutanga, uye zvaunoda zvichaenda zvisingagumi. Izvo zvakangofanana nezvaiva panguva yekudzivirira apo zvinodiwa zvekudya zvemucheche zvakagutsikana pamberi peaamai. Muzvokwadi, mwana, uyo anorema mapaundi mashomanana chete, achawana inenge 1 000 koriori pazuva mumukaka wamazamu!
Zvinorevei kuti uzvinyatsozvipa iwe uchirapa? Tinogona kuenzanisa amai vanoyamwisa kumhanyi wemarathon ane rudzi ruchagara maawa makumi maviri nemana, kwete mana.
The Basics
Wedzera mvura yako inoshandiswa nekadhi rimwe pazuva, kuitira kuti iwe unwe uwandu hwe2,5 kusvika ku3.
Vakadzi vanoyamwisa vanowanzove vatatu, chero nguva panguva yekudya, nekuti chikamu chekushandisa mvura kunonyatsoenderana nekugadzirwa kwemukaka. Asi usapfuudza: kunyanya mvura zvakare inogona kuderedza kushandiswa kwemukaka.
Wedzera zuva rako rega caloric kudya kune 2 500 makoriori: unogona kutodya zvakare kana uri kuronga kuramba uchiyamwisa kwemwedzi inopfuura mitatu (2 800 makoriori pazuva).
Asi zvakare, chenjerera: vanaamai vanoyamwisa vanoedzwa nemasipi. Funga kune zvokudya zvine utano pane! Edya mamwe mapuroteni. Murairo wekutanga ndewokudya 1 gramu yeprotini zuva rega rega yega pound iwe unoyera.
Ita yako caloriic kudya kupfuura zvishanu "zvokudya," mangwanani-ngwanani, masikati, mushure mekudya, kudya kwemanheru, uye zvimwe zvinonwiwa panguva yemanheru. Nguva imwe yezvokudya zvekudya ndiyowo mukana wokunwa mvura, kudya chikafu chemafuta chakakora, nechikamu chezvibereko. Sezvo muviri wako uchiramba uchibudisa mukaka, unoda caloric yako kudya nguva dzose.
Gara kure nefodya. Nicotine inopfuura zvakananga kuburikidza nemukaka wemucheche kumwana. kana iwe usingakwanisi kuzvidzora iwe pachako, edza muchigarire kweawa rinenge pakati pechidya chako chekupedzisira uye chikamu chako chinotevera chokudya kuitira kuti nicotine mumutambo wako ive nemukana wekurasika zvishoma nezvishoma.
Dzivisa kushandisa nguva dzose doro. Doro inopfuura mumukaka muzasi kweawa uye kana mwana akaidya yakawanda kwazvo inogona kuderedza kukura kwake. kana iwe ukanwa kamwechete girasi rewaini kana doro, uchengetedze mushure mekugadzirira chirongwa chekudya.
Usatora mishonga pasina kutanga utaurira chiremba. Mishonga yakawanda yemishonga inorwisa mabhakitiriya, sulfa mishonga, makemikari emakemikari, uye zvigadzirwa zvose zvine iodine zvinopesana paunenge uchiyamwisa.
Mimwe mishonga, inotorwa kwenguva yakareba, inogonawo kuva yengozi.
Chenjerera kusvibiswa. Kufanana neicotine, masara anouraya mishonga inouraya nyore nyore anopfuura mumukaka waamai. Kana iwe uchiyamwisa, gara kure nemishonga inokonzera mishonga (kunyanya mumhando dzomumhepo dzakadai seaerosols kana mapepi). Edza kushandisa zvipembenene zvinokonzerwa nezvipembenene zvakadai sedermella. Idya zvakanyanya mafuta asina kuwanikwa. Saruvati, chibage, rapeseed, nemafuta emuorivhi zvinopa mafuta akawanda anokosha pakuvaka urongwa hwemitsipa rwemwana.
Idya zvokudya zvine vitamini B 9. Munyika dzekuMadokero, vitamini chete inoshayikwa mune zvekudya zvevakadzi ndeyevhitamini B 9 (folic acid).
Kudyarwa kwepiritsi kunowedzera kuvhiringidza kwevhitamini B 9, uye kunogona kupawo mavitamini B 6 kukwana. Munguva yepamuviri, folic acid inokosha pakuvandudzika kwenheyo yemwana. Vanaamai vanoyamwisa vakanyatsorayirwa kuti varambe vachiendesa mavhitamini avo avabereki. Folic acid inogonawo kuwanikwa yakawanda mumasvosve, kabichi, chibage, chick-peas, uye sipinashi. Zvimwe zvokudya zvakawanda, zvakadai segorosi uye jisi rearangi, zvakagadzirwa ne folic acid. Chengeta mavara emapuranga.
Tora zinc supplement. Maererano nekuongorora kweBritish, vakadzi vane pamuviri uye vanamukoti vanowanzoshaya zinc. Vanofanira kudya mirigiramu 15 kusvika ku20 pazuva. Zinc inowanikwa mumazai, nyama, upfu hwakakwana, uye oats.
Idya miriyoni 1,200 ye calcium pazuva. Kudya kwakanaka kunopa hupfumi hwemamiriyoni 800 kusvika ku1000 ezuva nezuva. Nokuti vanaamai vanoyamwisa vanoda mamirigiramu 1,200, kuwedzera kwe calcium zvichida kudikanwa. Zvokudya zveCalcium zvinogonawo kunge zvakasangana kubva mumiti yemiti, mbesa, maarmonds, uye hazelnuts.
Usakurumidza kutenga vitamini A zvigadzirwa. Vanhu vanowanzotaura pamusoro pevhitamini A zvigadzirwa zvevana vanoyamwisa, nokuti zvinodiwa zvavo zvezuva rimwe nerimwe zvinokwira kubva pamamiriyoni 1 kusvika ku1 300 milligram. Ichokwadi kuti kana mukadzi wacho aine uwandu hwevitamini A panguva yekuzvitakura, dambudziko iri rinogona kukura pashure pokuberekwa. Asi ani naani anodya zvakakwana karoti, miriwo, bhotela, hove, uye nyama ichawana mavitamini A.
Tinonzwa zvakawanda pamusoro pezvokudya zvinogona kutsamwisa mwana - turnips, celery, watercress, michero yevirrus, anyanisi, kabichi, zvinonhuwira, maekisi, cauliflower-nokumupa gesi kana kuchinja kunakidza mukaka wamai vake. Semuenzaniso, vamwe vanhu vanoti garlic inowedzera kubudisa mukaka; vamwe vanoti inopa mwana gesi. Hapana hutongi hwepasi rose. Uyezve, tsika dzakasiyana dzinosarudza izvo vamwe vanofunga kuti "zvakaipa" kuvana vanoyamwisa. Mwana mumwe nomumwe anotarisa zvakasiyana nezvezvokudya izvo amai vake vanopedza. Kana mwana wako akanyanya kushungurudzwa rimwe zuva, edza kuyeuka zvawakadya mumaawa makumi maviri nemana akapfuura. Kana chimwe chikafu chichiita sechinokanganisa, chibvise kubva pakudya kwako kwechinguva.
Kana uchiyamwisa, chengeta mwana wako kuitira kuti iwe unogona kubvisa kubva pakudya kwako pachako chero chikafu chinoratidzika chinomutambudza. Kune huwandu hwezvokudya zvinonzi huwandu hwekugadzira mukaka. Migumisiro yavo haisati yasimbiswa nesayenzi, asi vane nzvimbo inonzi (psychological) effect. Chenjerera, zvimwe zvezvidimbu zvinokonzera shuga yakakura kwazvo, uye saka yakakwirira mumakori. Uyezve, vananyamukuta vakawanda vachakuudza kuti fennel uye doro zvinowedzera mukaka wekuita uye kuti parsley inodzivisa.