Zomwe zamasamba zimayenera kudya kuti muchepetse kuchepa kwa magazi m'thupi

Zamkati

• Zakudya zolemera zachitsulo kwa zamasamba
• Malangizo owonjezera kuyamwa kwachitsulo
• Zakudya zolemera zachitsulo za ndiwo zamasamba
• Tsiku 1
• Tsiku 2
• Tsiku 3

Wosadya nyama ayenera kudya zakudya zokhala ndi chitsulo chambiri monga nyemba, mphodza, prunes, mbewu za fulakesi ndi kale kuti apewe kuchepa kwa magazi. Kuphatikiza apo, muyenera kugwiritsa ntchito njira monga kudya zipatso za malalanje, monga lalanje ndi acerola, pamodzi ndi zakudya izi kuti muwonjezere kuyamwa kwachitsulo, kapena mutha kubetcherana pakudya yisiti wazakudya kuti muwonjezere phindu pazakudya,

Kuchepa kwa magazi ndi matenda ofala pakati pa anthu onse, koma ovolactovegetarians ayenera kusamala kwambiri, chifukwa nthawi zambiri amadya mankhwala ambiri ndi mkaka ndi mkaka, ndipo calcium mu zakudya izi imachepetsa kuyamwa kwa chitsulo mthupi. Dziwani zaubwino ndi zovuta zakukhala wamasamba.

Zakudya zolemera zachitsulo kwa zamasamba

Zakudya zazikulu zazomera, magwero azitsulo ndi awa:

• Nyemba: nyemba, nandolo, nandolo, mphodza;
• Zipatso zouma: apurikoti, maula, mphesa zoumba;
• Mbewu: dzungu, zitsamba, fulakesi;
• Mbewu za mafuta: mabokosi, maamondi, mtedza;
• Masamba obiriwira obiriwira: kale, watercress, coriander, parsley;
• Mbewu zonse:tirigu, oats, mpunga;
• Ena: chinangwa, msuzi wa phwetekere, tofu, molasses nzimbe.

Olima zamasamba ayenera kudya zakudya izi kangapo patsiku kuti akhale ndi chitsulo chokwanira.

Malangizo owonjezera kuyamwa kwachitsulo

Malangizo ena kwa omwe amadya zamasamba kuti aziwonjezera kuyamwa kwachitsulo m'matumbo ndi awa:

1. Idyani zipatso zokhala ndi vitamini C wambiri, monga lalanje, chinanazi, acerola ndi kiwi, komanso zakudya zokhala ndi chitsulo;
2. Pewani kumwa mkaka ndi mkaka ndi zakudya zokhala ndi chitsulo, chifukwa calcium imachepetsa kuyamwa kwachitsulo;
3. Pewani kumwa khofi ndi tiyi ndi zakudya zokhala ndi chitsulo, chifukwa ma polyphenols omwe amapezeka mu zakumwa izi amachepetsa kuyamwa kwa chitsulo;
4. Idyani zakudya zokhala ndi fructooligosaccharides, monga atitchoku, soya, katsitsumzukwa, adyo, leeks ndi nthochi;
5. Pewani kugwiritsa ntchito mankhwala owotcha kutentha, chifukwa chitsulo kuchokera kuzomera zimafunikira pH acidic m'mimba kuti imwani.

Olima zamasamba omwe amadya mkaka ndi mazira amakhala ndi chitsulo chochulukirapo kuposa omwe amadyera nyama chifukwa nthawi zambiri amadya mkaka ndi mkaka, zomwe zimachepetsa kuyamwa kwa chitsulo. Chifukwa chake, odyetserako zamasambawa ayenera kukhala osamala makamaka ndi chitsulo ndikuyesedwa nthawi zonse kuti adziwe kupezeka kwa kuchepa kwa magazi. Onani zambiri pa Momwe mungapewere kusowa kwa michere mu Zakudya Zamasamba.

Zakudya zolemera zachitsulo za ndiwo zamasamba

Chotsatirachi ndi chitsanzo cha mndandanda wamasiku atatu wachuma wodyera ndiwo zamasamba.

Tsiku 1

• Chakudya cham'mawa: 1 chikho cha mkaka + 1 mkate wonse wokwanira ndi batala;
• Chakudya cham'mawa: 3 mtedza wa cashew + 2 kiwis;
• Chakudya chamadzulo: Supuni 4 za mpunga wofiirira + supuni 3 za nyemba + saladi ndi nandolo, parsley, tomato ndi watercress + magawo awiri a chinanazi;
• Zakudya zoziziritsa kukhosi: 1 yogurt yogulitsa mafuta + 5 makeke a Maria + 3 prunes.

Tsiku 2

• Chakudya cham'mawa: 1 chikho cha yogurt + tirigu wonse wambewu;
• Chakudya cham'mawa: Tilandire lonse la 4 ndi batala + mtedza 3;
• Chakudya chamadzulo: Supuni 4 za mpunga wofiirira + supuni 3 za mphodza + saladi ndi nyemba za soya, kabichi, tomato ndi sesame + 1 lalanje;
• Zakudya zoziziritsa kukhosi: Galasi limodzi la madzi achilengedwe + 1 mkate wokwanira ndi tchizi.

Tsiku 3

• Chakudya cham'mawa: Avocado smoothie + 5 toast yonse ndi ricotta;
• Chakudya cham'mawa: Makeke 5 a chimanga + ma apurikoti atatu;
• Chakudya chamadzulo:Pasitala wokhala ndi pasitala yonse, tofu, msuzi wa phwetekere, maolivi ndi broccoli + letesi wofiirira, phwetekere ndi saladi wouma + 8 acerolas;
• Zakudya zoziziritsa kukhosi: 1 yogurt + ma cookies 5 + ma sitiroberi 6.

Wosadya zamasamba amathanso kugula zinthu zopangidwa ndi chitsulo ndi mchere wina, monga ufa wa mpunga, chokoleti ndi zotsekemera zokhala ndi mbewu. Zakudya zamasamba ndizochepa vitamini B12, zomwe ndizofunikanso popewera anemias. Onani zizindikiro zakusowa kwa vitamini B12.

Onani zakudya zomwe simungaganize kuti wamasamba sayenera kudya kanemayo komanso kosangalatsa wolemba Tatiana Zanin:

Onani zambiri zazakudya zamasamba pa:

• Ovolactovegetarianism: Dziwani kuti ndi chiyani, maubwino ake ndi momwe mungakonzekerere maphikidwe
• Momwe Mungadye Zakudya Zosaphika