Ungawuthola Kanjani Umsoco Ofanele

-Delile

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Insimbi

Kungani kubaluleke kangaka: Ngaphandle kwe-ayoni eyanele, umnkantsha awukwazi ukukhiqiza amangqamuzana egazi abomvu anele futhi ungaba ne-anemia, okukushiya ubuthakathaka, uphelelwa umoya, ucasuke futhi ujwayele ukungenwa izifo. Ihamba kancane ukukhula, le nkinga ivame ukungatholakali.

Inani lansuku zonke elinconyiwe labesifazane: 15 mg

Uthola malini owesifazane ojwayelekile: 11 mg

Amathiphu wokuqinisa ukudla kwakho: Insimbi evela enyameni imuncwa kalula kunensimbi evela emithonjeni yezitshalo njengobhontshisi, uphizi namantongomane. Ukuze wandise ukumuncwa kwakho ngensimbi esuselwa ezitshalweni, dla ukudla neziphuzo ezinothe ngamavithamini-C: Phuza ijusi lewolintshi nokhozo lwasekuseni noma ubeke utamatisi owengeziwe kubhontshisi wakho. Uma uthola ukuthi une-anemia yokushoda nge-iron, udokotela wakho cishe uzoncoma isengezo.

Umucu

Kungani kubaluleke kangaka: Ukudla okune-fiber ephezulu kunciphisa ubungozi besifo senhliziyo futhi kungasiza ukulawula isisindo sakho ngokukwenza uzizwe ugcwele.

Kunconywe inani lansuku zonke labesifazane: 25-35 mg

Uthola malini owesifazane ojwayelekile: 11 mg

Amathiphu wokuqinisa ukudla kwakho: Ukudla okucutshungulwa kancane, kukhulisa okuqukethwe kwe-fiber. Ngakho yidla kakhulu izithelo, imifino kanye nokusanhlamvu. Bheka "ukolweni ophelele" kumalebula wesinkwa bese uqhathanisa okuqukethwe kwefayibha. Eminye imikhiqizo iqukethe kufika ku-5 amagremu ngocezu ngalunye.

I-calcium

Kungani kubaluleke kangaka: I-calcium eyanele ibalulekile ukuvimbela i-osteoporosis, isifo esibuhlungu samathambo esiholela ekuqhekekeni kwezigidi eziyi-1.5 ngonyaka. (Ukuvivinya umzimba okunesisindo novithamini D nakho kuyisihluthulelo.) Abesifazane baqala ukuncipha emathanjeni abo eminyakeni engama-30, ngakho-ke i-calcium ibaluleke kakhulu kwabesifazane abaseminyakeni yokwakha amathambo.

Inani eliphakanyisiwe lansuku zonke labesifazane abangaphambi kokuya esikhathini: 1,200 mg

Uthola malini owesifazane ojwayelekile: 640 mg

Amathiphu okuthuthukisa ukudla kwakho: Dla imikhiqizo yobisi ye-nonfat, uphuze nejusi ye-orange ene-calcium (ine-calcium eningi njengengilazi yobisi). Ukwengeza ngamaphilisi e-calcium noma ukuhlafuna.

Amaprotheni

Kungani kubaluleke kangaka: Ukudla okunothe kakhulu kwamaphrotheni kunikela ngama-amino acid adingekayo ekwakheni nasekulungiseni imisipha. I-protein / carb combo izokugcina unelisekile isikhathi eside kunokudla okulula kwe-carb wedwa.

Kunconywe inani lansuku zonke labesifazane: Isibonelelo sikahulumeni Esinconyiwe sikaDietary samaprotheni cishe singama-0.4 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba. Okowesifazane onamakhilogremu ayi-140, lokho kungama-gramu angama-56. Kodwa ochwepheshe bayavuma ukuthi ukuzivocavoca umzimba kudinga okwengeziwe. Abesifazane abasebenzayo bangadinga u-0.5-0.7 amagremu ngephawundi ngalinye lesisindo somzimba, noma cishe amagremu angama-70-100 wamaprotheni ngosuku.

Uthola malini owesifazane ojwayelekile: 66 g

Amathiphu wokuqinisa ukudla kwakho: Thenga ukusikeka okungaphezulu kokuncika kwenyama nemikhiqizo yobisi engewona amafutha ukukhawulela amafutha agcwele. Eminye imithombo emihle: imikhiqizo yesoya, njenge-soy protein ne-tofu.

I-folic acid

Kungani kubaluleke kangaka: I-folic acid, uvithamini B, inganciphisa kakhulu ingozi yokubeletha umntwana onokukhubazeka kobuchopho nomgogodla. Amaphutha anjalo aqala ukukhula ngenyanga yokuqala yokukhulelwa, ngaphambi kokuthi iningi labesifazane lazi ukuthi likhulelwe. Udinga i-folic acid eningi emzimbeni wakho ngaphambi kokukhulelwa.

Inani lansuku zonke elinconyiwe labesifazane: 400 mcg

Uthola malini owesifazane ojwayelekile: 186 mcg

Amathiphu wokuqinisa ukudla kwakho: Imithombo emihle ye-folic-acid ifaka phakathi imifino enamaqabunga aluhlaza okotshani, ijusi lewolintshi negciwane likakolweni; imikhiqizo eminingi yokusanhlamvu manje iqinisiwe ngayo. I-folic acid ibhujiswa ukushisa, ukugcina isikhathi eside nokuvuselela okusalayo. Ukuze uphephe, ungahle uthande ukuthatha isengezo.

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