Ambiri a ife timakonda mphesa. Mabulosiwa amatha kudyedwa mwatsopano ndikupangidwa vinyo, zakumwa za zipatso, timadziti, timasunga, ma compote. Koma ndi mavitamini ati omwe ali mu mabulosiwo? Kodi ndingagwiritse ntchito poyamwitsa? Kupereka kwa ana ndi amayi apakati? Chifukwa chiyani? Tiyeni tikambirane za kuopsa kwake, maubwino ake, komanso momwe zimakhudzira thupi.
Kapangidwe ndi phindu la mphesa
Tiyeni tiganizire mwatsatanetsatane zinthu zomwe zili ndi zipatso za mavitamini ndi mavitamini.
Mavitamini
Mavitamini (100 g) ndi awa:
- C (ascorbic acid) (6000 mcg.) - Amathandiza chitetezo cha m'thupi polimbana ndi matenda ndi mavairasi, amachepetsa kwambiri ukalamba, amachepetsa mitsempha ya magazi, maselo a khungu, magwiridwe antchito amanjenje, kagayidwe kake, amachepetsa cholesterol yamagazi, amalimbikitsa kuchotsa zitsulo zolemera ndi mankhwala owopsa m'thupi;
- H (biotin, coenzyme R) (1500 mcg.) - imathandizira magwiridwe antchito amanjenje, khungu, tsitsi, zimathandizira polimbana ndi matenda ashuga, pokonza shuga komanso kuwotcha mafuta mthupi;
- E (Tocopherol) (400 mcg.) - kumawonjezera chitetezo cha mthupi, kumachepetsa kuthekera kwa atherosclerosis ndi matenda amitsempha yam'mimba ndi 30%, kumathandizira kupanga umuna wamwamuna, kumachepetsa kuchuluka ndi makwinya, kumathandizira khungu, misomali, tsitsi;
- PP (Niacin, Nicotinic Acid) (300 mcg.) - imalimbikitsa kaphatikizidwe ka hemoglobin, kukula kwa minofu, kumachepetsa cholesterol komanso mwayi wokhala ndi matenda ashuga, mutu waching'alang'ala, umathandizira kuchepetsa kuchuluka kwama mahomoni m'thupi, kumawonjezera chiwindi ndi kapamba;
- B6 (pyridoxine) (90 mcg.) - Imathandiza kutembenuka kwa amino zidulo, mafuta zidulo, shuga, bwino kagayidwe selo, kukumbukira, amachepetsa chiopsezo cha atherosclerosis, matenda a mtima, myocardium, mitima matenda, matenda potaziyamu ndi misinkhu sodium;
- B5 (pantothenic acid) (60 mcg.) - amachepetsa mafuta m'thupi, chiopsezo cha kumangidwa kwa mtima, amawongolera shuga m'magazi, amatenga nawo gawo pazomwe zidulo zimafunikira thupi, mafuta, mapuloteni kagayidwe kake, zimathandizira kuyamwa mavitamini ena;
- B1 (thiamine) (50 mcg.) - yofunika kwambiri pa ntchito ya chimbudzi, dongosolo lamanjenje, mtima, matumbo, imathandizira chitetezo chamthupi, ntchito zamaubongo, zimapangitsa kuti magazi aziyenda bwino, ndizothandiza kwa okalamba;
- B2 (riboflavin, lactoflavin, hepatoflavin, "shuga wachikaso") (20 mcg.) - Amathandiza ntchito yobereka, kumawonjezera masomphenya, mtima, matumbo, chithokomiro, ziwalo zoberekera, zimathandizira kukula kwa tsitsi ndi misomali, kumathandizira kuyamwa kwa mavitamini K, B9, B6);
- A (retinol) (5 mcg.) - othandiza pakapangidwe ka mafupa, mano ndi mafupa, kumathandizira kuteteza malo am'mimba, kumathandizira pakupanga mapuloteni, polimbana ndi ma virus ndi mabakiteriya, kumachedwetsa ukalamba wa thupi;
- B9 (folic acid) (2 mcg.) - ndichofunikira pakupanga maselo ofiira, kumawongolera kapangidwe kake, kumachedwetsa ukalamba, kumalimbikitsa kubwezeretsa kwa maselo ndi minyewa ya thupi pambuyo pakuwonongeka, kuimitsa kagayidwe kake ka mafuta;
Zothandiza macronutrients
Kuphatikiza apo, zipatsozo zimakhala ndi ma macronutrients (mu 100 g wa chakumwa chokoma) monga:
- Potaziyamu (225,000 mcg.) - zofunikira pakuchita bwino kwa maselo amthupi, machitidwe ake ndi ziwalo zake, mitsempha yamagazi ndi minofu, zimathandizira kuchotsa madzi owonjezera komanso owopsa mthupi, amayendetsa magazi ndi kuthamanga kwa magazi, potaziyamu mthupi;
- Calcium (30,000 mcg.) - amatenga nawo gawo pakupanga minofu ya mafupa, mano, kumalepheretsa kuyambika kwa matenda ashuga ndi zotupa za khansa za ziwalo zina, kumathandizira kugwira ntchito kwa mtima, kumachepetsa milingo ya sodium;
- Sodium (26,000 mcg.) - Kukhazikitsa kayendedwe kabwino ka madzi amchere amadzimadzi m'matumba, kumathandizira magwiridwe antchito a impso, mitsempha yamagazi, minofu, kumalimbikitsa mapangidwe a madzi am'mimba, kumayimitsa kuchuluka kwa zidulo ndi alkalis mthupi;
- Phosphorus (22,000 mcg.) - bwino kukula kwa mafupa ndi mano, cell kugawanika, kupanga mphamvu pa chimbudzi ndi chakudya, kumathandiza matenda kagayidwe, magwiridwe a ubongo, kagayidwe mphamvu;
- Magnesium (17,000 mcg.) - amalimbikitsa kukula kwa mafupa, mano, kuchira msanga kwa thupi mutapanikizika, matenda, mayamwidwe azinthu zina m'magazi, amachotsa ma radionuclides, amawongolera magwiridwe antchito amtima ndi shuga;
- Sulfa (7000 mcg.) - Amathandiza mapangidwe fupa ndi mantha minofu, tsitsi, misomali, chichereŵechereŵe, normalizes kagayidwe, mpweya bwino, misinkhu shuga, kumathandiza mayamwidwe kufufuza zinthu;
- Mankhwala (1000 mcg.) - Amathandiza kuchotsa mchere m'thupi, bwino chimbudzi, momwe maselo ofiira amagwirira ntchito, chiwindi, magwiridwe amchere ndi zidulo mthupi.
Ndi zinthu ziti zomwe zimapezeka mu zipatso
Mphesa ndizolemera m'mitundu ingapo (mu 100 g ya zipatso):
- Cobalt (2000 mcg.) - mwachangu kumathandiza kuti matenda a endocrine dongosolo, hematopoiesis, microflora ya m'mimba, imathandizira kupanga ma erythrocytes m'mafupa, mkhalidwe wa tsitsi, khungu, umachepetsa mafuta m'thupi, umalimbana ndi ukalamba;
- Chitsulo (600 mcg.) - amatenga nawo mbali pa hematopoiesis komanso poyesa mapuloteni, amathandizira kagayidwe kake m'maselo, kumathandizira pakugwira bwino ntchito kwamanjenje, chithokomiro, ubongo, mtima;
- Aluminiyamu (380 mcg.) - imalimbikitsa kukonzanso kwa mafupa ndi mafupa olumikizana, epithelium, imagwirizanitsa ntchito yam'mimba, imaletsa kukula kwa kufooka kwa mafupa, gastritis;
- Boron (365 mcg.) - amalimbikitsa chitukuko ndi kulimbitsa minofu ya mafupa ndi mitsempha, amasunga mahomoni, amasintha vitamini D mthupi;
- Rubidium (100 mcg.) - imathandizira ntchito yamtima ndi yamanjenje, imalimbikitsa kuchuluka kwa magazi;
- Nthaka (91 mcg.) - imathandizira magwiridwe antchito amanjenje, ntchito yobereka, kagayidwe kake pama cell, amatenga nawo gawo pakupanga mahomoni pafupifupi 300 ndi michere mthupi;
- Manganese (90 mcg.) - amalimbikitsa chitukuko cha ma, mayamwidwe oyenera a vitamini B1, mkuwa ndi chitsulo, ndikofunikira pakukonza magwiridwe antchito a chithokomiro, dongosolo lamanjenje, ndi antioxidant yogwira ntchito;
- Mkuwa (80 mcg.) - amachita nawo njira ya makutidwe ndi okosijeni ndi kuchepa kwa maselo, kumathandizira kugwira ntchito kwa mitsempha yamagazi, dongosolo la endocrine, gland pituitary, limalimbikitsa kupanga hemoglobin, collagen, madzi am'mimba.
100 g ya zipatso imakhalanso: nickel (16 μg.), Silicon (12 μg.), Fluorine (12 μg.), Vanadium (10 μg.), Iodine (8 μg.), Molybdenum (3 μg.). Koposa zonse mu zipatso za potaziyamu ndi vitamini C.
Ubwino wa mphesa zoyera ndi zakuda
Pali mitundu pafupifupi 20,000 ya mphesa padziko lapansi. Pali mitundu yoyera, yofiira, yakuda ndi yobiriwira. Kodi mawonekedwe awo ndi otani?
- Maonekedwe oyera amathandiza kuthetsa kutopa msanga, imapatsa mphamvu, imawonjezera magazi azitsulo.
- Kufiira kumakhala ndi ma virus komanso ma antibacterial, Mphamvu ya antioxidant ya chipatso chotere ndiyokwera kakhumi ndi kawiri kuposa yoyera.
- Kuwoneka kwakuda kumatha kutsitsa magazi azitsulo, ndiwothandiza kwambiri pamitundu yonse yazomera. Kuchepetsa mwayi wopanga khansa, kumathandizira kugwira ntchito kwa mtima ndi mitsempha yamagazi.
- Zochita za mitundu yobiriwira m'thupi ndizofanana ndi zomwe wofiirawo amachita. Iyenso amachepetsa kuthekera kwa mutu waching'alang'ala ndipo amathandizira njira ya mphumu ya bronchial.
Pali mitundu yopanda mbewu, mwachitsanzo Kish-mish. Ndizoyenera kwambiri kupanga zoumba. Palibe mitundu yopitilira 140 yamphesa yomwe imagwiritsidwa ntchito popanga vinyo.
Ubwino ndi zovulaza panthawi yapakati
Tsopano tiyeni tikambirane ngati amayi apakati angathe kudya mphesa kapena ayi. Pakati pa mimba, mphesa zimatha kudyedwa, koma pang'ono pang'ono mu trimester iliyonse (yoyamba, yachiwiri, yachitatu). Mabulosiwa amakhala ndi ma calorie ambiri (70 kcal. Pa 100 g), amakhala ndi shuga wambiri ndi fructose, amathandizira kuundana kwa magazi. Zimathandizanso kuteteza chitetezo, zimathandizira kutsuka chiwindi cha poizoni, komanso zimalimbikitsa kunenepa.
Magawo onse a mabulosi ndi othandiza, ngakhale kugwiritsa ntchito zipatso zamiyala mopitirira muyeso kumawonjezera kupsinjika kwam'mimba.
Madzi amphesa pang'ono amathandizanso kwa amayi apakati. Ndikokwanira kupereka 200-250 g wa madzi patsiku (makamaka m'mawa).
Kugwiritsa ntchito mphesa mopitirira muyeso, makamaka zoumba, kumatha kubweretsa kuthyola m'mimba ndi kuphulika, komwe kumawonongera chiberekero. Izi nthawi zina zimayambitsa kupita padera. M'magawo amtsogolo, ndibwino kusiya kudya mphesa.
Mabulosiwa ayenera kuchotsedwa pa chakudya cha mayi wapakati ngati:
- Ali ndi matenda a shuga (osasankhiratu);
- Nthawi zambiri amakumana ndi colitis ndi enterocolitis (kuchotsedwa kwathunthu);
- Kunenepa kwambiri ndikofunikira kwambiri, komwe kumapangitsa kuti kubereka kwachilengedwe (kupatula pakati, nthawi yochedwa);
- Zomwe zimachitika chifukwa cha mabulosiwa (zomwe zimayambitsa matenda ambiri) zalembedwa.
Mphesa ndizofunikanso kubala zipatso, chifukwa:
- Amathandizira kupanga ziwalo za fetus, machitidwe ndi ziwalo;
- Amachepetsa chiopsezo cha kusokonekera kwa mawonekedwe a mwana wosabadwayo;
- Imalimbikitsa kukhazikitsidwa kwa majini olondola ndi mafupa.
Amaloledwa kudya zipatso zosachepera maola ochepa mayi woyembekezera asanamwe mankhwala. Enzyme resveratrol yomwe ili mu zipatso imatha kuwononga mankhwala ena kukhala poyizoni. Ndikoyenera kukumbukira kuti kudya kwambiri mphesa kungayambitse matenda obadwa nawo pa mwana wosabadwayo ndi zigawo zake mwa mwana wapakati.
Zopindulitsa kwa ana komanso kuyambira miyezi ingati kuti mupereke
Kodi mungapatse mphesa mwana wanu kuchokera miyezi ingati? Tiyeni tiwone! Ngakhale dokotala wakale wachi Greek Hippocrates adanenanso kuti kapangidwe ka mphesa ndi kofanana ndi mkaka wa m'mawere wa anthu. Mphesa nthawi zambiri zimaphatikizidwa pazakudya za ana monga chowonjezera pazakudya, chifukwa zimakhala ndi shuga ndi organic acid (malic, succinic, citric, oxalic). Amathandizira madzi am'mimba, kupewa miyala ya impso, osasokoneza magazi, kukonza njala ndikubwezeretsanso mphamvu zamwana.
Chosavuta chachikulu cha mphesa ndikulephera kuthana ndi mafangasi ndi yisiti a zipatso, ngakhale ndikutsuka kwathunthu. Kudya mitundu yakuda kumatha kubweretsa migraines.
Mwanayo ayenera kuphunzitsidwa kudya mphesa, kuyambira azaka chimodzi ndi zipatso zingapo patsiku. Ndikofunika kuonetsetsa kuti asatsamwitse ndikupumira zipatso zazing'ono.
Mphesa zingaperekedwe kwa mwana koyambirira kwa chaka, kuwona momwe amachitira ndi mabulosiwo... Mungapereke zochuluka motani pakudya? Chizolowezi pa msinkhu uwu ndi zipatso zochepa pang'ono patsiku. Ngati patatha mwezi palibe zomwe zikuchitika, ndiye kuti mlingo ukhoza kuwonjezeka.
Kodi ndizotheka kuti amayi azichita mphesa panthawi yoyamwitsa (gv)
Akatswiri sanakwanitse kupereka yankho lomveka ku funso ili. Ngati mayi woyamwitsa alibe mkaka wokwanira, mabulosi amatha kuthandiza katulutsidwe kake (makamaka mitundu yofiira ndi yobiriwira). Komanso, mphesa ndizothandiza pakukhumudwa, kuchepa magazi (mitundu ina), kusowa tulo. Koma, kudya zipatso kumathandizanso ku colic, kukulitsa kwa zilonda zam'mimba, kutsegula m'mimba, kukulitsa vuto la kunenepa kwambiri. Ndibwino kuti namwino asadye mabulosi mpaka mwana yemwe akumudyetsa ali ndi miyezi 3-4.
Kugwiritsa ntchito kwambiri amayi, matumbo a dysbiosis amatha.
Mukamayamwitsa, ndi bwino kuyambitsa mphesa muzakudya zanu, kuyambira ndi madzi ake osungunuka ndi madzi mgawo lofanana. Kutenga madzi a gv, ndikofunikira kuwunika momwe thupi la mwana wakhanda limakhalira, lomwe limatha kukhala ndi vuto la chifuwa. Amayi samalangizidwa kuti azidya madzi oposa 200 g sabata.
Mwambiri, mtengo wa mphesa wa thupi la munthu pafupifupi usinkhu uliwonse sungakhale wambiri. Mabulosi okoma ndi okongola awa ndi othandiza kwa akulu komanso ana. Kwa matenda ena komanso panthawi yoyembekezera, ayenera kugwiritsidwa ntchito mosamala. Mavitamini, ma amino acid ndi zomwe amafufuza mu mphesa amatenga nawo gawo pazochitika zofunikira kwambiri pamachitidwe ndi ziwalo zonse zaumunthu.