Kodi chowonjezera ndi chiyani

Zamkati

• Kodi chitsulo chowonjezera ndi chiyani?
• Kodi vitamini A supplementation ndi chiyani?

Zowonjezerazo zimapatsa thupi zida zakumera, mabakiteriya opindulitsa, ulusi, zofufuza, michere ndi / kapena mavitamini kuti thupi liziwoneka bwino, zomwe chifukwa cha moyo wamasiku ano momwe muli kupsinjika ndi kuipitsa kuli kovuta kutsimikizira kapena kusowa chifukwa cha matenda.

Zakudya zowonjezera zimakhazikika ndi zinthu zopatsa thanzi zomwe cholinga chake ndi kuwonjezera pazakudya zonse, koma muyenera kukhala osamala komanso ozindikira posankha zakudya zoyenera. chowonjezera chabwino, chifukwa ngakhale kuti nthawi zina zowonjezera sizimakhala ndi zotsutsana, sizingatchulidwe nthawi zina ndipo, ngakhale zili zachilengedwe, pamakhala milingo ndi nthawi yomwe amalimbikitsidwa kuti adye.

THE chakudya chowonjezera itha kugwiritsidwa ntchito pazinthu zingapo, zitsanzo zina zitha kukhala:

• Zowonjezera za hypertrophy - ndizowonjezera momwe mapuloteni, ma amino acid, zofufuza ndi michere imagwiritsidwa ntchito kuthandizira kukulitsa minofu ndipo imagwiridwa kuthandiza omanga thupi makamaka.
• Zowonjezera zachikazi - ndichowonjezera pamavuto omwe amabwera kwa amayi, monga kusamba msambo kapena magawo ena a moyo wa mayi, monga kutenga mimba, kuyamwitsa kapena kusamba. Zakudya ndi zinthu zomwe zimagwiritsidwa ntchito zitha kukhala mchere, mavitamini kapena zinthu zina.
• Zowonjezera Masewera - chowonjezerachi ndichachidziwikire ndipo chimasiyanasiyana malinga ndi masewera omwe akuchita, zomwe zimafunikira kuwunika kwawokha. Mavitamini, mchere kapena zinthu zina zofunika zitha kugwiritsidwa ntchito kutsimikizira kuti thupi limadya bwino.

Upangiri wa akatswiri ndi kutsatira ndikulandilidwa nthawi zonse posankha zowonjezera zakudya kuti mukwaniritse zomwe mukufuna, popanda zomwe mumangowononga nthawi, chiyembekezo ndi ndalama osapeza zotsatira.

Kodi chitsulo chowonjezera ndi chiyani?

Iron supplementation imagwiritsidwa ntchito kuthana ndi kuchepa kwa magazi m'thupi chifukwa chosowa chitsulo ndipo itha kugwiritsidwa ntchito:

• Iron supplementation muubwana - chifukwa kuchepa kwa magazi kumakhala kofala mwa ana chifukwa ngakhale chitsulo chimapezeka muzakudya zambiri, zakudya zambiri pazakudya zimakhala ndizitsulo zochepa, monga chimanga ndi nyemba.
• Iron supplementation kwa amayi oyamwitsa - chifukwa ngati mwanayo akusowa chitsulo, atha kukhala ndi vuto pakukula kwazidziwitso, magonedwe ndi kukumbukira zomwe zimapangitsa, pamapeto pake, magwiridwe antchito asekondale komanso zovuta kuphunzira.
• Iron supplementation mwa amayi apakati - kungakhale kofunikira chifukwa kusowa kwachitsulo panthawiyi kumawonjezera mwayi wakufa kwa mayi ndi mwana, komanso chiopsezo cha matenda opatsirana, kusakhwima msinkhu, kuchepa kwa thupi, kuphatikiza pakulepheretsa kukula kwa mitsempha yayikulu dongosolo.

Iron supplementation imatha kutsagana ndi vitamini C supplementation chifukwa vitamini iyi imakulitsa kuyamwa kwa chitsulo mthupi.

Kodi vitamini A supplementation ndi chiyani?

Vitamini A supplementation imathandizira kukonza mawonekedwe, kuthandizira kukulitsa ndi kulimbikitsa chitetezo cha mthupi, kuchepetsa kuopsa kwa matenda, komanso kuthandizira kuchira msanga m'mimba.

O pulogalamu yowonjezera vitamini A ndi pulogalamu ya Unduna wa Zaumoyo yomwe cholinga chake ndikuchepetsa ndikuchotsa kusowa kwa vitamini A mwa ana azaka zapakati pa zisanu ndi chimodzi mpaka makumi asanu ndi zisanu ndi zinayi zakubadwa komanso amayi atabereka omwe amakhala m'malo omwe ali pachiwopsezo ku Brazil ndi Kumpoto chakum'mawa, Vale do Jequitinhonha ku Minas Gerais ndi Vale do Ribeira, ku São Paulo.

Maulalo othandiza:

• Zakudya zokhala ndi iron
• Zakudya zokhala ndi vitamini A wambiri
• Kodi mapuloteni owonjezera ndiabwino?