Indlela yokufumana izondlo ezifanelekileyo

Umxholo

• Uphengululo lwe

Intsimbi

Kutheni ibalulekile nje: Ngaphandle kwe-iron eyaneleyo, umongo wethambo awukwazi ukuvelisa iiseli zegazi ezibomvu ngokwaneleyo kwaye unokuba ne-anemia, eshiya ubuthathaka, ukuphefumula, ukucaphuka kwaye kulula ukosuleleka. Ukukhula kade, esi sifo sihlala singafunyaniswanga.

Isixa esicetyiswayo semihla ngemihla sabasetyhini: 15 mg

Ufumana malini umfazi oqhelekileyo: 11 mg

Iingcebiso zokuphucula ukutya kwakho: Intsimbi evela kwinyama ifunxwa ngokulula kunentsimbi evela kwimithombo yezityalo njengeembotyi, ii-ertyisi kunye namandongomane. Ukonyusa ukufunxa kwakho kwesinyithi esekwe kwisityalo, sebenzisa ukutya okutyebileyo kwevithamin-C kunye neziselo: Sela ijusi yeorenji kunye nesidlo sakusasa okanye ubeke iitumato ezongezelelweyo kwi-burrito yembotyi yakho. Ukuba ufunyaniswa ukuba une-anemia ye-iron-deficiency, ugqirha wakho uya kuncoma isongezelelo.

Ifayibha

Kutheni kubaluleke kangaka: Ukutya okunefayibha ephezulu kunciphisa umngcipheko wesifo sentliziyo kwaye kunokunceda ukulawula ubunzima bakho ngokukwenza uzive ugcwele.

Isixa esicetyiswayo semihla ngemihla sabasetyhini: 25-35 mg

Ufumana malini umfazi oqhelekileyo: 11 mg

Iingcebiso zokwandisa ukutya kwakho: Okuncinci kokutya okucutshungulwayo, kokukhona umxholo wefayibha. Yitya iziqhamo, imifuno kunye neenkozo ezininzi. Jonga "ingqolowa epheleleyo" kwiileyibhile zesonka kwaye uthelekise imixholo yefayibha. Ezinye iibrand ziqulathe ukuya kuthi ga kwiigram ezi-5 kwisilayidi ngasinye.

Ikhalsiyam

Kutheni ibalulekile nje: I-calcium eyoneleyo ibalulekile ekuthinteleni i-osteoporosis, isifo esifinya amathambo esikhokelela ekuqhekekeni kwesigidi esi-1.5 ngonyaka. (Ukuthwala ubunzima kunye novithamini D nako kubalulekile.) Abasetyhini baqala ukuphulukana nobunzima bethambo kwiminyaka yabo yama-30, ngenxa yoko ikhalsiyam ibaluleke kakhulu kubafazi abakwiminyaka ephezulu yokwakha amathambo.

Kucetyiswa isixa semihla ngemihla sabasetyhini abangaphambi kokuyeka ukuya exesheni: i-1,200 mg

Ufumana malini umfazi oqhelekileyo: 640 mg

Iingcebiso zokwandisa ukutya kwakho: Yitya iimveliso zobisi ezingenamafutha, kwaye usele ijusi ye-orenji ene-calcium (ine-calcium eninzi njengeglasi yobisi). Ukuxhaswa ngeepilisi ze-calcium okanye ukuhlafuna.

Iiproteni

Kutheni kubaluleke kangaka: Ukutya okuneprotheyini eninzi kubonelela ngee-amino acids ezifunekayo ukwakha nokulungisa izihlunu. Iprotheni / icarb combo iya kukugcina wanelisekile ixesha elide kune-carb snack yodwa.

Kucetyiswa isixa semihla ngemihla sabasetyhini: Isibonelelo sikarhulumente esiCetyisiweyo seDietary for protein simalunga ne-0.4 grams yeprotheyini nganye ngeponti yobunzima bomzimba. Umfazi oneepawundi ezili-140, malunga ne-56 yeegram. Kodwa iingcali ziyavuma ukuba ukwenza umthambo kufuna ngaphezulu. Abafazi abasebenzayo banokufuna kangange-0.5-0.7 yeegramu ngeponti nganye yesisindo somzimba, okanye malunga ne-70-100 yeeprotheyini ngosuku.

Ufumana malini umfazi oqhelekileyo: 66 g

Iingcebiso zokwandisa ukutya kwakho: Thenga amaqebengwana angekho ngqiqweni enyama kunye neemveliso zobisi ezingatyetywanga ukuze unciphise amafutha. Eminye imithombo elungileyo: iimveliso zesoya, njengeprotein yesoya kunye ne-tofu.

Ifolic acid

Kutheni kubaluleke kangaka: I<em>folic acid, ivithamin B, inokuyinciphisa kakhulu ingozi yokuzala usana oluneziphene zengqondo nolomnqonqo. Iziphene ezinjalo zihlala ziqala ukukhula kwinyanga yokuqala yokukhulelwa, ngaphambi kokuba uninzi lwabafazi bazi ukuba bakhulelwe. Udinga ininzi ye-folic acid emzimbeni wakho ngaphambi kokuba ukhulelwe.

Kucetyiswa isixa semihla ngemihla sabasetyhini: 400 mcg

Ufumana malini umfazi oqhelekileyo: 186 mcg

Iingcebiso zokwandisa ukutya kwakho: Imithombo elungileyo ye-folic-acid ibandakanya imifuno eluhlaza eluhlaza, ijusi yeorenji kunye nentsholongwane yengqolowa; iimveliso ezininzi eziziinkozo ngoku ziqinisiwe ngayo. I-Folic acid itshatyalaliswa bubushushu, ukugcinwa ixesha elide kunye nokufudumeza okuseleyo. Ukuze ukhuseleke, unokufuna ukuthatha isongezelelo.

Uphengululo lwe