Zonse Zokhudza Kukhala Ndi Ma Lemoni Mukakhala Oyembekezera

Zamkati

• Kodi pali zovuta zilizonse zachitetezo?
• Ubwino wa mandimu panthawi yapakati
• 1. Chitetezo chamthupi ndikukula kwa mwana wosabadwayo
• 2. Kuchepetsa nseru
• 3. Kuchulukitsa madzi
• Zifukwa zotheka kukhala kutali ndi mandimu (ochulukirapo) panthawi yapakati
• Kukokoloka kwa mano
• Kutentha pa chifuwa
• Maphikidwe othandizira mandimu
• Ndimu yogurt parfait
• Ndimu- ndi basil amalowetsa madzi
• Arugula saladi ndi vinaigrette ya mandimu
• Kutenga

Pucker up, amayi-oti akhale. Chifukwa tikudziwa kuti mukufuna kudziwa zinthu zokoma (ndipo mwina zowawa pang'ono) zakuti ndimu ndiyabwino panthawi yapakati - komanso momwe zingakuthandizireni ngati zingatero.

Mwina mudamvapo madzi amandimu atha kukulitsa kutsekemera kapena kuti mandimu atha kukhala mankhwala othandiza kunyansidwa, koma kodi muyenera kulumpha ndi zest? Tiyeni tifinyanire zoona zake zasayansi kuti zikuthandizeni kudziwa ngati amakonda zipatso za zipatsozi.

Kodi pali zovuta zilizonse zachitetezo?

Mwambiri, mandimu - ndi zipatso zina za citrus - zitha kukhala zotetezeka komanso zathanzi zomwe zingadyedwe panthawi yapakati. M'malo mwake, mandimu amanyamula mavitamini, michere, ndi michere yambiri yothandiza kuthandizira thanzi la amayi komanso kukula kwa mwana.

Palibe kafukufuku wochepa wokhudza chitetezo cha mandimu makamaka panthawi yapakati.

Izi zati, kukhala ndi madzi a mandimu kapena kuwonjezera madzi a mandimu mu saladi wanu mwina kumagwera malo otetezeka (komanso opindulitsa). Koma nthawi zonse lankhulani ndi OB-GYN wanu kapena mzamba wonena za kumwa mandimu wambiri, zowonjezera zowonjezera mandimu, zowonjezera, kapena zinthu zina zomwe sizinaphunzire kwambiri za chitetezo pakati pa amayi apakati.

Nanga bwanji mafuta a mandimu? Kodi ali otetezeka? Ngakhale mafuta ofunikira ali panjira, kuwadyetsa nthawi zonse imagwera m'gulu lokayika. Koma osazinyamula pakadali pano - tikukuuzani momwe mungapindulire pofalitsa mafuta ofunikira a mandimu pang'ono.

Ubwino wa mandimu panthawi yapakati

1. Chitetezo chamthupi ndikukula kwa mwana wosabadwayo

Palibe maphunziro osonyeza kuti mandimu eni ake amalimbikitsa chitetezo chokwanira ndikupindulitsa kukula kwa mwana wosabadwayo, koma ena mwa mandimu amatero.

M'malo mwake, theka chikho (106 magalamu) a mandimu (opanda peel) amatha kutulutsa mavitamini 56.2 mg (vitamini C) - vitamini C - chopatsa thanzi kwambiri kwa mayi ndi mwana.

Kafukufuku wina wa 2012 adawonetsa kuti ngakhale kuchepa pang'ono kwa vitamini C kwa amayi kumatha kulepheretsa kukula kwa ubongo wa mwana, makamaka hippocampus, yomwe imapangitsa kukumbukira. Mavitamini C otetezeka (opanda megadoses!) Amathanso kulimbikitsa chitetezo chamthupi ndikuthandizira kupewa matenda ofala, monga chimfine ndi chimfine, koma izi sizikhala zotetezedwa mwa anthu apakati.

Kuchulukitsa kumeneku kumatha kukhala chifukwa cha kuchuluka kwa ma flavanones mandimu - eriocitrin ndi hesperetin, kunena molondola. Nkhani iyi ya mu 2013 yati mandimu ali ndi mphamvu zotha kulimbana ndi matenda ochokera ku mabakiteriya, mavairasi, ndi mafangasi, komanso amakhala ndi zinthu zotsutsana ndi matenda a shuga komanso zotsutsana ndi khansa. Zitha kuthandizanso kuthana ndi zopitilira muyeso mthupi.

Chakudya china chofunikira kwambiri mandimu ndi chopatsa thanzi, chofunikira kwambiri pathupi. imatsimikizira kuthekera kwa folate kuti muchepetse ziwopsezo za fetal neural tube, monga spina bifida ndi anencephaly. Zolakwika zazikuluzi zimakhudza ubongo, msana, kapena msana ndipo zimatha kukhala mkati mwa mwezi woyamba woyembekezera. Mwachidziwitso, kumwa mandimu pang'ono m'masabata angapo oyamba ali ndi pakati mwina perekani chitetezo chowonjezera.

2. Kuchepetsa nseru

Ngati m'mawa (kapena masiku onse) akudwala, tikudziwa kuti mukusaka chilichonse chotetezeka kuti mupeze mpumulo. Izi mwina zakutsogolerani ku malo owopsa a mankhwala ogulitsira, komwe mwakumana ndi lozenge, gummy, tiyi, lollipop, mafuta, kapena tincture wina yemwe ali ndi mandimu ngati "mseru" wachilengedwe.

Koma samalani kudya mandimu ngati mankhwala anu - palibe kafukufuku wofufuza kuti zitsimikizireni kuti kumwa mandimu kumachepetsa mseru panthawi yapakati. Koma pamenepo ndi deta yosonyeza kuti kutulutsa mandimu mafuta ofunikira atha kubweretsa mpumulo.

A azimayi apakati omwe adasindikizidwa mu 2014 adatsimikiza kuti kupumira (osadya) mafuta ofunikira a mandimu anali otetezeka komanso othandiza kuchepetsa mseru wokhudzana ndi pakati ndi kusanza.

3. Kuchulukitsa madzi

Madzi ndiofunikira (makamaka panthawi yapakati) chifukwa amagwira ntchito zambiri zofunika, monga:

• kupereka mawonekedwe ndi kapangidwe ka maselo
• kutentha kwa thupi
• Kuthandiza kugaya
• kuyamwa komanso kunyamula michere ndi mpweya m'maselo
• pothandiza kusintha kwa thupi
• kuchotsa zinyalala za thupi
• kupanga ntchofu ndi madzi ena otsekemera

Malinga ndi izi pakufunika kwa hydration panthawi yapakati, zimawerengedwa kuti - kutengera zakudya zopatsa mphamvu za kalori 2,300 - mayi wapakati amafunika mpaka mamililita 3,300 amadzi patsiku. Ndizofanana ndi manyazi okha a makapu 14!

Nthawi zina, kumwa kuti madzi ambiri amapeza, chabwino, osasangalatsa. Chifukwa chake kuyika mandimu m'madzi anu ikhoza kukhala njira yabwino yosinthira zinthu ndikuwonjezeranso chidwi chanu pa H₂O.

Zifukwa zotheka kukhala kutali ndi mandimu (ochulukirapo) panthawi yapakati

Pali zochenjeza zingapo zochotsa mandimu. Itha kukhala yopindulitsa pang'ono, koma mandimu amakhala ndi asidi wambiri wa citric yemwe amatha kupereka chenjezo.

Chosangalatsa ndichakuti, msuzi wofinya wa mandimu ndi mandimu watsopano ali ndi citric acid wambiri poyerekeza ndi lalanje ndi madzi amphesa mu izi. Ndipo mandimu okonzeka anali ndi kasanu ndi kamodzi kuchuluka kwa citric acid kuposa mandimu ndi mandimu.

Ndiye, izi zitha kubweretsa chiyani?

Kukokoloka kwa mano

Mowirikiza kapena pafupipafupi, asidi ya citric yomwe imapezeka mandimu imatha kupangitsa kuti pH pakamwa panu igwere pamitundu yambiri.

Ngati mumamwa zakumwa zoziziritsa kukhosi kapena zakudya pafupipafupi komanso kwa nthawi yayitali - monga nthawi yonse yomwe muli ndi pakati - chilengedwechi chimatha kuyambitsa kukokoloka kwa mchere womwe umalimbitsa mano anu.

Izi zitha kuyambitsa mano ofooka, omata kwambiri omwe mumadumphira padenga mukaluma mu kirimu wa ayisikilimu kapena mumalandira lipoti loyipa paulendo wanu wotsatira kwa dokotala wa mano.

Mmodzi anapeza kuti madzi a mandimu anali owawa kwambiri m'mano kuposa kola wamba. Popeza kuti muli pachiwopsezo chachikulu cha mano ena ndi chingamu mukakhala ndi pakati, mungafune kuzindikira.

Kutentha pa chifuwa

Mavitamini apamwamba omwe amapangidwa ndi citric acid amathanso kuwonjezera chiopsezo chanu chokhala ndi asidi Reflux (kapena kutentha pa chifuwa), komwe kumakhala kofala kale panthawi yapakati. Kumwa zakumwa zoledzeretsa za mandimu monga mandimu kumatha kupweteketsa mtima osati kungowaza ndimu m'madzi anu.

Koma kusakaniza supuni imodzi ya mandimu ndi ma ouniti asanu ndi atatu amadzi kumatha kuteteza kuteteza kutentha pa chifuwa. Ngakhale sizikutsimikiziridwa, zimaganiziridwa kuti chisakanizocho chimathandizadi kuchepetsa mchere wa asidi m'mimba motero, kumachepetsa kutentha.

Malangizo abwino kwambiri? Mverani thupi lanu ndipo lankhulani ndi OB-GYN wanu kapena mzamba wonena za kuchuluka kwa mandimu kwa inu kutengera ndi mbiri yanu yapano yathanzi komanso zamankhwala.

Maphikidwe othandizira mandimu

Ngati mukufuna kuwonjezera mandimu pang'ono m'moyo wanu, lingalirani za maphikidwe ochepetsa pakati komanso okoma.

Ndimu yogurt parfait

• 1 chikho Greek yogurt
• Msuzi kuchokera 1 mphero ya mandimu
• 1/4 chikho cha shuga granola
• 1 tsp. wokondedwa

Mayendedwe

Onjezerani madzi a mandimu ku yogurt ndikusakaniza bwino. Fukani ndi granola ndikuwonjezera uchi. Kenako, chitani!

Ndimu- ndi basil amalowetsa madzi

• 2 makilogalamu madzi
• Magawo awiri a mandimu oonda (ndi mbewu zochotsedwa)
• Masamba awiri a basil

Mayendedwe

Onjezerani magawo a mandimu ndi masamba a basil kumadzi. Firiji kwa maola 1 kapena 4 musanakondwere ndi ludzu.

Arugula saladi ndi vinaigrette ya mandimu

• Makapu 4 arugula
• 3 tbsp. mafuta osapitirira namwali
• 2 tbsp. madzi atsopano a mandimu
• 1 tsp. wokondedwa
• 1/2 tsp. Mpiru wa Dijon
• 1/4 tsp. mchere wamchere
• 1/4 chikho chatsopano chometedwa tchizi cha parmesan
• tsabola wakuda wakuda kuti alawe

Mayendedwe

Sambani arugula ndikuyika pambali kuti mpweya uziuma. Sakanizani mafuta, mandimu, uchi, mpiru wa Dijon, ndi mchere wamchere ndi firiji. Sakanizani ndikuponya pamodzi ndi arugula mukakonzeka kutumikira. Fukani ndi tchizi cha parmesan, kukhudza tsabola, ndipo monga aku Italiya amanenera - buon appetito!

Kutenga

Pali umboni wochepa wasayansi wosonyeza kuti kumwa ndimu kuli ndi phindu linalake panthawi yapakati, koma madzi ang'onoang'ono a mandimu angakupatseni vitamini, zakudya zopatsa thanzi, komanso mphamvu ya hydration ndi zina zoteteza thanzi.

Nayi nkhani ina yabwino kwambiri: Palibe chifukwa chochitira manyazi pakufalitsa mafuta ofunikira a mandimu kuti mupeze mpumulo pakakhala phokoso. Malinga ndi kafukufuku, zitha kugwira ntchito.

Muyenera kukhala osamala pakudya kwambiri mandimu ndi mankhwala okhala ndi mandimu, zakudya, ndi zakumwa chifukwa zomwe zili mu asidi zitha kuwononga mano anu kapena kukulitsa zizindikiritso za asidi Reflux, monga kutentha pa chifuwa.

Monga nthawi zonse, kambiranani zakudya zanu ndi nkhawa zanu za mandimu ndi mzamba wanu kapena dokotala, yemwe angakuthandizeni kuyenda mosamala madzi omwe amasokoneza zakudya nthawi zina mukakhala ndi pakati.