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Gore rega rega musi wa24 Ndira, National Girl Child Day inopembererwa kuratidza rusarura rwevanhukadzi uye kusaenzana kwakatarisana nevana vevasikana muvanhu veIndia uye kusimudzira ruzivo rwekuchinja maitiro kwavari kunoteverwa nekuvapa rutsigiro nemikana.
Pakati penyaya dzakawanda dzakatarisana nevana vasikana muIndia, kushaya zvinovaka muviri kwakanyanya. Imwe ongororo inoti munyika dzinoverengeka dzine mari yepasi nepakati, zviitiko zvekushaya kudya zvinovaka muviri muvasikana vachiri kuyaruka zvakakwirira, zvichivatungamira kuhutano husina kunaka, kusagadzikana kwehutano uye nyaya dzekusimudzira kwehupenyu. [1]
Muchikamu chino, tichakurukura zvekudya zvine hutano izvo zvinofanirwa kuve nemusikana wechidiki mukudya kwake. Tarisa.
1. Zvokudya zvine iron
Sekureva kweongororo, kushomeka kwesimbi kwakakwira muvasikana vachiri kuyaruka uye kunogona kukanganisa vangangoita makumi matatu muzana yevasikana munyika dzine mari shoma uye budiriro yemagariro. Zvakare, kushomeka kwesimbi mukuzvitakura nguva isati yakwana kunogona kukonzera mhedzisiro yekuzvarwa. [1]
Chikafu chine iron-chinogona kubatsira kudzivirira njodzi yekushaya ropa muvasikana vachiri kuyaruka uye kusimudzira mabasa akakosha emuviri sekukura, hutachiona, kukura kwemhasuru uye kugona kugona kuziva. [piri] Zvimwe zvekudya zvine iron-yakawanda zvinosanganisira:
- Nyama tsvuku
- Nyuchi
- Bhinzi
- Mhegi dzegirinhi dzakadai sesipinachi uye broccoli
- Zvokudya zvegungwa
- Zviyo zvakasungwa nesimbi
- Michero yakaomeswa yakaita semazambiringa akaomeswa, michero yemichindwe, misi nemashezi
2. MaProbiotic
Matambudziko epfungwa anowanzoonekwa mukati memakore ekuyaruka. Ongororo dzakawanda dzakapedzisa kuti kukura kwehuropi hwevechiri kuyaruka kunokanganiswa nemudumbu microbiota uye nekudaro, kuchengetedza microbiota-gut-brain axis kunogona kubatsira mune zvese kudzivirira uye kurapwa kwezvirwere zvepfungwa mukuyaruka, sekushushikana, psychosis uye kusagadzikana kwekudya. [3]
MaProbiotic anorarama microorganisms ayo anobatsira kuchengetedza mashandiro eiyo gadziriro system uye chengetedza zvirwere zviripo. Zvimwe zveprobiotic-zvakapfuma chikafu zvinosanganisira:
- Yoghurt
- Tempeh
- Asingatendi
- Kimchi
- Kombucha tii
- Buttermilk
- Cucumber magaka
3. Zvibereko
Zvibereko ndechimwe chezvinhu zvinodiwa chikafu chevechidiki, kunyanya vasikana vechidiki. Ivo havangopi chete inoshamisa hutano mabhenefiti asiwo inodzivirira njodzi yekufutisa uye kufutisa, zvinova zvakakonzera njodzi kuzvirwere zvisingaperi senge chirwere cheshuga.
Mimwe yemichero ine hutano inosanganisira:
- orenji
- Watermelon
- Cucumber
- Ndimu
- Apurikoti
- Papaya
- Avocado
4. Vitamin A
Vitamin A ndechimwe chinhu chakakosha mushure mesimbi iyo inodikanwa mukukura nekusimudzira kwevasikana vachiri kuyaruka. Inoita basa rakakosha mukukura pabonde, kubereka uye mukusimudzira hutachiona, uye kudzivirira njodzi yematambudziko eganda senge acne, makwinya uye psoriasis.
Kushomeka kwevhitamini A panguva yekuyaruka kunogona kukonzera kunonoka kukura kwehutano hwekubereka, matambudziko eganda, zvirwere zvekufema uye kuwedzera njodzi yemamorrhagia uye kupererwa neropa. [4] Zvikafu zvine vhitamini A zvinosanganisira:
- Karoti
- Nhanga
- Mbambaira
- Broccoli
- Zvigadzirwa zvemukaka
- Muchero
- Capsicums
5. Zviyo zvese
Chidzidzo chinotaura nezvese zviyo kudyiwa uye kudzikisira njodzi yezvirwere zvemoyo, gomarara neshuga. Mbeu dzese ndiyo yakakosha chikamu chekudya kwevachiri kuyaruka sezvo vakapfuma muzvakakosha zvakakosha semakabohaidhiretsi (kubatsira kupa simba), faibha (inochengetedza gwara rekugaya zvine hutano), mapuroteni (kutsigira kukura uye kusimudzira) uye folate (kudzivirira njodzi yeanemia, autism uye rheumatoid arthritis).
Mbeu dzese dzinonyanya kudyiwa nezviyo muIndia. Mimwe yemienzaniso yezviyo zvakakwana inosanganisira:
- Bhari
- Quinoa
- Buckwheat
- Chibage
- Oats
- Rudzi
- Mucheka mutsvuku
Kupedza
Kudya kwakashata chinhu chakakomba chinokonzeresa kushaya zvinovaka muviri muvasikana vachiri kuyaruka. Gore rino paNational Girl Child Day, ngativimbise kutarisa kune hutano hwakanaka uye chikafu chevasikana vachiri kuyaruka uye tibatsire mukubereka kwavo, kwepfungwa uye kusimudzira magariro.
