Zakudya zazikulu zokhala ndi chitsulo

Zamkati

• Mndandanda wa zakudya zokhala ndi chitsulo
• Malangizo othandizira kuyamwa kwachitsulo
• Chofunika tsiku ndi tsiku chachitsulo

Iron ndi mchere wofunikira pakupanga maselo amwazi ndipo umathandizira kunyamula mpweya. Chifukwa chake, pakakhala kusowa kwachitsulo, munthuyo amapereka zisonyezo monga kutopa, kufooka, kusowa mphamvu komanso kuvuta kuzama.

Mchere uwu ndi wofunikira m'zigawo zonse za moyo ndipo umayenera kudyedwa pafupipafupi, koma ndikofunikira kuonjezera kagwiritsidwe kake panthawi yoyembekezera komanso ukalamba, nthawi yomwe pakufunika chitsulo chachikulu m'thupi. Zitsanzo zabwino za zakudya zokhala ndi ayironi ndi nyama zofiira, nyemba zakuda, ndi mkate wa barele, mwachitsanzo.

Pali mitundu iwiri yachitsulo, chitsulo cha heme: chilipo mu nyama yofiira, komanso chitsulo chosakhala cha heme chomwe chimapezeka m'masamba. Chitsulo chomwe chimapezeka munyama chimayamwa bwino, pomwe chitsulo m'masamba chimafuna kumwa vitamini C kuti chiziyamwa bwino.

Mndandanda wa zakudya zokhala ndi chitsulo

Nayi tebulo lokhala ndi zakudya zokhala ndi chitsulo chosiyanitsidwa ndi nyama ndi masamba:

Chitsulo chomwe chimapezeka mchakudya cha nyama, chimayamwa chitsulo m'matumbo pakati pa 20 mpaka 30% ya mchere wokwanira.

Ngakhale chitsulo chomwe chimapezeka pachakudya cha mbewu chimalola kuyamwa kwa 5% yazitsulo zonse zomwe ali nazo. Pachifukwa ichi ndikofunikira kuzidya pamodzi ndi zakudya zokhala ndi vitamini C wambiri, monga malalanje, mananasi, sitiroberi ndi tsabola, chifukwa zimathandizira kuyamwa kwa mchere m'matumbo.

Onani maupangiri ena mu nsonga zitatu zochizira kuchepa kwa magazi kapena onerani kanema:

Malangizo othandizira kuyamwa kwachitsulo

Kuphatikiza pa zakudya zazitsulo zoperewera magazi m'thupi, ndikofunikanso kutsatira malangizo ena odyera monga:

• Pewani kudya zakudya zokhala ndi calcium ndi zakudya zazikulu, monga yogurt, pudding, mkaka kapena tchizi chifukwa calcium ndiyomwe imaletsa kuyamwa kwazitsulo;
• Pewani kudya zakudya zonse nkhomaliro ndi chakudya chamadzulo, monga ma phytates omwe amapezeka m'matumbo ndi ulusi wazakudya zonse, amachepetsa kuyamwa kwa chitsulo chomwe chilipo mu zakudya;
• Pewani kudya maswiti, vinyo wofiira, chokoleti ndi zitsamba zina zopangira tiyi, chifukwa ali ndi polyphenols ndi phytates, omwe amaletsa kuyamwa kwachitsulo;
• Kuphika poto wachitsulo ndi njira yowonjezera chitsulo pazakudya zopanda pake, monga mpunga, mwachitsanzo.

Kusakaniza zipatso ndi ndiwo zamasamba mu timadziti kungakhalenso njira yabwino yophunzitsira zakudya zachitsulo. Maphikidwe awiri abwino achitsulo ndi madzi a chinanazi mu blender wokhala ndi parsley watsopano ndi chiwindi. Phunzirani zambiri zipatso zokhala ndi Iron.

Chofunika tsiku ndi tsiku chachitsulo

Kufunika kwa chitsulo tsiku ndi tsiku, monga zikuwonetsedwa patebulopo, kumasiyana malinga ndi msinkhu komanso jenda, popeza azimayi amafunikira chitsulo kwambiri kuposa amuna, makamaka panthawi yapakati.

Zitsulo zofunikira tsiku ndi tsiku zimawonjezera kutenga pakati chifukwa kuchuluka kwa magazi m'thupi kumawonjezeka, chitsulo chimafunikanso kutulutsa maselo ambiri amwazi, monganso chitsulo chimafunikira pakukula kwa khanda ndi nsengwa.Kukwaniritsa zofunikira zachitsulo panthawi yoyembekezera ndikofunikira kwambiri, koma chitsulo chowonjezera chitha kukhala chofunikira mukakhala ndi pakati, zomwe nthawi zonse muyenera kulangizidwa ndi dokotala wanu.