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Kubata pamuviri Kuberekwa Prenatal oi-Amritha K By Amritha K. musi waFebruary 24, 2021 Vamwe vanotenda kuti kudya chisiri-chemidziyo panguva yekuzvitakura kwakaipa kuna amai vanotarisira nemucheche. Vanachiremba uye nyanzvi dzehutano vanoramba zvakasimba izvi uye vanowedzera kuti kudyiwa kwechikafu chisiri chemuriwo hakukuvadzi panguva yepamuviri zvachose [1] .
Chisina-Vezvirimwa Chikafu Panguva Yepamuviri: Zvakachengeteka Here?
Chikonzero chekushushikana nezve chisiri-chemidziyo chikafu panguva yekuzvitakura ndechekuti mazhinji asiri ezvirimwa miriwo ane potasium yakawanda uye cholesterol, zvichiita kuti iwe uwedzere huremu [piri] . Oiri kubva kune isiri-yemidziyo dhishi, zvakare, haina kukodzera kuti mukadzi ane nhumbu adye zuva nezuva [3] .
Kana iwe ukava nepamuviri, hapana chaicho chikonzero chekudzora yako isiri-veg chikafu chekudya. Vanachiremba vanowedzera kuti mumwe anofanirwa kuenderera nekutora huku, hove, zai, nezvimwewo kunze kwekunge iwe uine chero zvinopesana neizvi chikafu [4] . Kugara uchidya chikamu cheimwe yeasina-ezvirimwa miriwo zuva rega rega zvinogona kubatsira mukukura kwakanaka kwe 'fetus' nekupa mafuta anokosha mumuviri waamai. [5] .
Kuwedzeredza-kudya kweichi chisiri-chemidziyo chikafu panguva yekuzvitakura hakuna kukodzera kune fetus iri kukura sezvo amai vane nhumbu vanogona kutambura nezvinetso zvehutano, kunyanya zvine chekuita nekugaya senge manyoka, kuzvimbirwa, kuzvimba etc.
Pazasi pane zvimwe zveakanakisa asiri-ezvirimwa zvekudya zvaunogona kudya panguva yekuzvitakura. Zvinogona kubatsira kana iwe ukaita chinyorwa kuti izvo zvekudya izvo zvakanyorwa pazasi zvinofanirwa kudyiwa kusvika padiki paunenge uine nhumbu.
Zvisiri-Vezvirimwa Zvekudya Kuti Udye Panguva Yepamuviri
Iyo mhando yezvisiri-zvemuriwo zvekudya zvakanyorwa pazasi zvinounganidzwa kubva kuongororo uye maonero evakadzi vane nhumbu. Haasi mukadzi wese ane nhumbu anozove nechishuwo chakafanana, uye chii chingave chinokufadza iwe unogona kuita imwe puke. Nekudaro, isu tinokurudzira kuti amai vanotarisira vatore nguva, vaone kuti ndechipi chisina-veg chikafu chavanofarira, uye tarisa kuti zvingangodaro zvinokanganisa chikafu kana kuravira zvinokanganisa.
1. Huku : Panguva yekuzvitakura, huku ndechimwe chezvikafu zvakachengeteka zvisina-zvemuriwo zvaunogona kudya. Nekudaro, ita shuwa kuti haufarire mune zvinonaka zvehuku chikafu zvakanyanya nekuti zvinogona kutungamira mudumbu [6] . Zvinyoro zvinyoro zvinonaka zvehuku senge malai huku inzira yakachengeteka yevakadzi vane nhumbu.
2. Gwayana : Gwayana chinyoro chisina-chemuriwo chikafu chaunogona kudya panguva yekuzvitakura [7] . Iyo yakafuma mumapuroteni uye mavitamini zvakare. Zvidzidzo zvinoratidza kuti vakadzi vane nhumbu vanofanirwa kunge vane nyama yegwayana kana ichienzaniswa neimwe nyama panguva yekuzvitakura [8] .
3. Mombe : Nyama tsvuku inofanirwa kudyiwa muhuwandu hwakadzikira sezvo iine cholesterol yakawanda iyo inogona kukuita kuti uwedzere uremu hwakawandisa panguva yekuzvitakura. Vakadzi vane nhumbu vanogona kuyedza nyama yemombe yakadai senge yakagochwa iyo isina zvinwiwa zvakanyanya uye yakabikwa zvakanaka [9] .
4. Tuna : Tuna sandwiches ndechimwe chezvishuwo zvinotarisana nevakadzi vane pamuviri panguva yepamuviri. Tuna sandwiches inofanirwa kudyiwa padiki. Iyo sosi yepamusoro ye omega-6 fatty acids, iyo inofanirwa kugumira panguva yekuzvitakura [10] .
5. Mazai akakweshwa / kufashaidzwa : Muchena wezai wakapfuma mucalcium uye zvinobatsira kukura kwegava [gumi neimwe] . Zai jena rinofanira kudyiwa naamai vane nhumbu pakudya kwemangwanani kwehutano hwese hwamai uye hwamai.
6. Mushonga usiri wemuriwo : Zvinoenderana nezvidzidzo, masobho ndiwo akanakisa asiri echirimwa chikafu chaunogona kudya panguva yekuzvitakura [12] . Soups anogara ari ane hutano kuwedzera kune yekuzvitakura kudya. Iyo imba yekuchengetera antioxidants uye iri nyore kugaya.
Asiri-Vegetarian Mapoka Ekubata
1. Yakabikwa Lemon Hove
Zvinoshandiswa
- Hove nhanhatu dzehove dzaunosarudza
- & frac14 teaspoon paprika
- Chipunu chimwe chegarlic paste
- Imwe pini yegariki poda / 2 gariki clove
- Mahwendefa maviri emonimu
- Mahwendefa maviri emhandara yemafuta emuorivhi
- Coriander mashizha, sekudikanwa
- Munyu, sekudikanwa
Mirayiridzo
- Shamba iyo hove dzinobhururuka uye marinate nemunyu, gariki peta, paprika uye muto wemononi kwemaminitsi makumi maviri.
- Dururira mvura mune chinokachira kana yekumanikidza yekubika (isina huremu).
- Isa hove dzehove mundiro inopisa.
- Steam inobika kwemaminitsi matanhatu kusvika masere kusvikira hove yaita kunge isina simba.
- Bvisa kubva mundiro inopisa uye ugoishongedza nemashizha ekorianderi.
Zvisiri-Vezvirimwa Zvikafu zvekudzivirira Panguva yekuzvitakura
Zvese iwe zvaunofanirwa kuchengeta mupfungwa ndezvekuti iwe unofanirwa kudya izvo zvisiri-zvemavheji zvekudya zvakadzorwa kuti udzivise njodzi yekusawedzera hutano, huwandu hwecholesterol uye njodzi yezvirwere zvemoyo. [13] .
Nekudaro, kana iwe uchikwanisa kudzivisa kunwa anotevera marudzi ezvisiri-zvezvinomera zvekudya panguva yako yepamuviri:
- Dhiri-nyama kana nyama dzakabikwa uye dzakarapwa dzinotemerwa uye dzinoshandiswa kutonhora kana kupisa nekuda kwehutachiona hwehutachiona.
- Mazai asina mbishi anowanzo takura salmonella mabhakitiriya.
- Hove dzine huwandu hwakawanda hwe mercury, senge tuna, gungwa mabass, mackerel nezvimwe.
- Raw shellfish (sushi) inotapukirwa nehutachiona hune hukama.
Pane Yekupedzisira Chiziviso ...
Chikafu chisiri chemuriwo, kana chakabikwa zvakanaka uye zvine hutano, chakanakira vakadzi vane nhumbu. Iva nechokwadi chekutarisa zvaunodya uye kuti unodya zvakadii.
