Mavitamini 3 okoma oti mutenge pakati

Zamkati

• 1. Vitamini wa nthochi wopewa kukokana
• 2. Strawberry vitamini kuti athandize magazi
• 3. Vitamini Acerola yolimbana ndi kuchepa kwa magazi m'thupi

Mavitamini a zipatso okonzedwa ndi zosakaniza zoyenera ndi njira yabwino yachilengedwe yolimbana ndi mavuto omwe ali ndi pakati, monga kukokana, kusayenda bwino kwa miyendo ndi kuchepa kwa magazi.

Maphikidwewa ndi oyenera kutenga pakati chifukwa amathandizira kukulitsa kuchuluka kwa magnesium, vitamini C ndi chitsulo, zomwe ndizofunikira kwambiri pakukhala ndi pakati pathupi, motero kupewa kuoneka kwa kukokana, kuchepa magazi komanso kusintha kwa magazi, mwachitsanzo.

1. Vitamini wa nthochi wopewa kukokana

Ndi vitamini uyu ndizotheka kukhala ndi magnesium yonse yofunikira tsiku limodzi panthawi yoyembekezera, motero kupewa kukokana.

• Zosakaniza: 57 g wa mbewu dzungu + 1 chikho cha mkaka + 1 nthochi
• Kukonzekera: Menya chilichonse mu blender ndikutenga pambuyo pake.

Vitamini uyu ali ndi ma calories 531 ndi 370 mg magnesium ndipo amatha kumwa m'mawa kapena masana. Zakudya zina zokhala ndi magnesium, kuphatikiza mbewu zamatungu, zimatha kukhala amondi, mtedza waku Brazil kapena mbewu za mpendadzuwa. Onani zitsanzo zina za zakudya zokhala ndi magnesium.

2. Strawberry vitamini kuti athandize magazi

Vitamini uyu ali ndi vitamini C wambiri yemwe amafunika kuti aziyenda bwino.

• Zosakaniza: 1 chikho cha yogurt yosalala + 1 chikho cha strawberries + 1 kiwi
• Kukonzekera: Menya chilichonse mu blender ndikumwa.

Zakudya zina zokhala ndi vitamini C, monga lalanje, mandimu, acerola kapena papaya, zitha kugwiritsidwanso ntchito kusiyanitsa kukoma kwa vitamini. Onani zitsanzo zina za zakudya zokhala ndi vitamini C.

3. Vitamini Acerola yolimbana ndi kuchepa kwa magazi m'thupi

Vitamini uyu amakhalanso ndi vitamini C ndi iron, zomwe ndizofunika kuthana ndi kuchepa kwa magazi m'thupi.

• Zosakaniza: magalasi awiri a acerola + 1 yogurt wachilengedwe kapena sitiroberi + 1 madzi a lalanje + 1 ochepa parsley
• Kukonzekera: Menya chilichonse mu blender ndikumwa.

Ngakhale zili ndi chitsulo chochuluka, zakudya zopangidwa ndi chitsulo kwambiri ndizopangidwa ndi nyama, monga nthiti za nkhumba, nyama yamwana wang'ombe kapena mwanawankhosa ndipo zimayenera kudyedwa pakudya, monga nkhomaliro ndi chakudya chamadzulo. Onani zitsanzo zina za zakudya zokhala ndi chitsulo.

Pofuna kuthana ndi kuchepa kwa magazi, kusayenda bwino komanso kukokana, adotolo amatha kukupatsani mankhwala motero, ngati mukumwa kale mankhwala monga magnesium kapena ayironi, kambiranani ndi adokotala kuti mudziwe ngati mungamwe mavitaminiwa tsiku lililonse kapena kawiri pa sabata kuti yonjezerani mankhwalawa mwachilengedwe.