Zakudya zoperewera magazi: zakudya zololedwa ndi zomwe muyenera kupewa (ndi menyu)

Pofuna kuthana ndi kuchepa kwa magazi, zakudya zomwe zili ndi protein, iron, folic acid ndi mavitamini a B monga nyama, mazira, nsomba ndi sipinachi ziyenera kudyedwa. Zakudyazi zimalimbikitsa kupanga maselo ofiira m'magazi, omwe nthawi zambiri amakhala ochepa mukakhala ndi kuchepa kwa magazi.

Chakudya chabwinobwino chimakhala ndi 6 mg wachitsulo pama calories onse 1000, zomwe zimatsimikizira kuchuluka kwa chitsulo tsiku lililonse pakati pa 13 ndi 20 mg. Ngati mtundu uliwonse wa kuchepa kwa magazi ukupezeka, choyenera ndikufunafuna chitsogozo kuchokera kwa katswiri wazakudya kuti athe kuwunika kwathunthu ndikuthandizira dongosolo lazakudya mogwirizana ndi zosowa ndi mtundu wa kuchepa kwa magazi komwe munthuyo wawonetsedwa.

 

Mazira 2 opukutidwa ndi paketi imodzi ya bolache wonona zonona + 1 madzi a sitiroberi wachilengedweTositi ya 4 ndi mafuta a chiponde + 1 tangerineZakudya zoziziritsa kukhosi m'mawa1 apulo + magawo 10 a chipondeMagawo 10 a mtedzaMsuzi wa beet wokhala ndi lalanje + mtedza 6Chakudya chamadzulo

1 steak wokazinga ndi 1/2 chikho cha mpunga, 1/2 chikho cha nyemba zakuda ndi letesi, karoti ndi tsabola saladi, 1/2 chikho cha sitiroberi mchere

Nsomba zophika ndi mbatata + maburashi amamera saladi ndi anyezi wosungunuka ndi maolivi + 1 mchere walanje1 fillet ya chiwindi cha anyezi ndi 1/2 chikho cha mpunga + 1/2 chikho cha nyemba zofiirira + saladi wobiriwira ndi beets + mandimu

Chakudya chamasana

Avocado smoothie yokonzedwa ndi mkaka wa amondi ndi supuni 1 ya oatsYogurt wachilengedwe wokhala ndi magalamu 30 a granola wopanda shugaSangweji imodzi yaying'ono yokhala ndi tchizi ndi magawo awiri a avocado + 1 galasi la mandimuChakudya chamadzulo1 unit of tortilla wa chimanga wokhala ndi zingwe za nkhuku + letesi ndi phwetekere ndi cubes + supuni 1 ya guacamole (yokonzedwa kunyumba) + 1 sing'anga mchere wonyezimira1 steak wouma + 1/2 chikho cha nsawawa + 1/2 chikho cha mpunga + 1/2 chikho cha broccoli chothira supuni 1 ya maolivi + 1 sing'anga kiwi wa mchere1 fillet ya nsomba yokazinga + 1/2 chikho cha sipinachi yophika ndi yophika ndi anyezi, adyo ndi maolivi + 1/2 chikho cha mpunga + chidutswa chimodzi cha papaya

Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi ndipo ngati munthuyo ali ndi matenda aliwonse omwe ali nawo, chofunikira ndichakuti wothandizirayo afunsidwe kuti kuwunika kwathunthu kuchitike komanso dongosolo lazakudya malinga ndi izi ku zosowa za munthu.

Kuphatikiza pa chakudya, adotolo kapena wazakudya angaganize zakufunika kuwonjezera chitsulo ndi micronutrients ina monga vitamini B12 kapena folic acid, kutengera mtundu wa kuchepa kwa magazi. Onani maphikidwe anayi kuti muchepetse magazi m'thupi.

Onani maupangiri ena odyetsa muvidiyo yotsatirayi ya kuchepa magazi