Zowonjezera Zakudya: Muyenera Kusamalira Izi

Ndi liti pamene muyenera kumwa zowonjezera?

Ngati mumadya zakudya zopatsa thanzi, nthawi zambiri simufunika zakudya zowonjezera. Chifukwa kundipatsako kwa mavitamini ndi mchere kumatsimikiziridwa ndi zakudya zathanzi. Thupi lathu limapanganso zinthu zina - mwachitsanzo, vitamini D.

• Zinthu ndi zosiyana kwa amayi apakati. Apa, zowonjezera zakudya zowonjezera zimatsimikizira kukula kwabwino kwa mwana wosabadwa. Zinthu ziwiri ndizofunikira kwambiri panthawi yomwe ali ndi pakati: ayodini ndi folic acid. Zina zowonjezera zakudya zimakhala zosayenera ndi zakudya zopatsa thanzi kwa mayi woyembekezera.
• Makamaka kumayambiriro kwa mimba, mumadalira folic acid zowonjezera. Pafupifupi ma micrograms 400 ndi mlingo woyenera watsiku ndi tsiku. Iodine ndi yofunika kwambiri pakukula kwa ana. Kuyambira pafupifupi sabata lakhumi la mimba, mayi woyembekezera amapereka ayodini kwa mwanayo. Mwana wosabadwa amafunikira michere kuti ikhale yosalala komanso kuti mafupa apangidwe. Gwiritsani ntchito mchere wokhala ndi ayodini kukhitchini pa nthawi yapakati komanso gwiritsani ntchito mapiritsi a ayodini omwe amaphimba mlingo wovomerezeka wa tsiku ndi tsiku wa ma microgram 100 mpaka 150.
  Kodi ndinu othamanga ndipo mumakankhira thupi lanu kuti lichite bwino kwambiri pochita masewera olimbitsa thupi nthawi zonse? Ndiye mungafunike kudya kwambiri kwa mavitamini ndi michere yambiri kuposa anthu omwe ali ndi mphamvu zochepa. Pankhaniyi, funsani katswiri wamankhwala amasewera omwe angakupatseni upangiri wamunthu payekhapayekha thupi lathanzi.
• Aliyense amene amadya zakudya zamasamba kapena zamasamba ayenera kupereka thupi lake ndi vitamini B12 kuwonjezera pa zakudya zoyenera. Kupimidwa kwa magazi anu ndi katswiri kungavumbulutse zofooka zina zilizonse. Umu ndi momwe mumapezera chowonjezera cha B12 choyenera chomwe chimamveka pazakudya zanu.

Ndi mavitamini ati omwe amafunikira kwambiri?

Vitamini C akadali imodzi mwazowonjezera zodziwika bwino.

• Anthu ambiri amaganiza kuti mukamapeza vitamini C wambiri kudzera muzakudya zopatsa thanzi, ndiye kuti mukuthandiza thupi lanu. Koma sizili choncho kwenikweni. Chifukwa thupi la munthu likhoza kusunga kuchuluka kwa vitamini C. Chilichonse choposa chomwe chimatengedwa ndi thupi mwachindunji mumkodzo. Chifukwa chake, zokwera mtengo, zowonjezera za vitamini C sizoyenera kusankha bwino. Ndikwabwino kufikira zipatso zovundikira, zomwe zimapatsa thupi lanu zinthu zina zamtundu wachiwiri kuwonjezera pa vitamini C.
• Zakudya zina zodziwika bwino zimaphatikizapo calcium, magnesium, zinc, ndi omega 3.