Azimayi onse amayesa kuwoneka okongola ndikukhala okongola mosasamala za msinkhu. Ichi ndi chilakolako chachilengedwe cha mkazi, ndipo palibe chomwe chingakhoze kuchitidwa ndi icho, ndipo sichiri choyenera. Pambuyo pake, amuna ngati akazi abwino, okongola ndi okongola. Komabe, nthawi zina pamoyo wa mkazi zingasokoneze maonekedwe ake. Zitha kutenga mimba kapena zachilengedwe, komanso maonekedwe angakhudzidwe ndi kutopa kuntchito, nkhawa, kusowa tulo, ndi zina zotero. Kuoneka kosasangalatsa kungachepetse kudzidalira kwa amayi, ndipo kumakhudza ubale ndi anthu, chifukwa mkazi akhoza kumangokhala osasamala.
Chimodzi mwa njira zoyamba zothandizira pa masiku ovuta akazi ndi mavitamini. Mavitamini ndi mankhwala omwe amatenga gawo limodzi mwa thupi lonse. Thupi la munthu palokha silibala mavitamini, kupatula vitamini D, kotero mavitamini amayenera kulowa thupi nthawi zonse kuchokera ku chakudya.
Kodi mavitamini opambana azimayi ndi ati?
Mavitamini abwino kwa amayi ndi omwe amapezeka mu chakudya. Mbewu yatsopano ndi zipatso ndi gwero la mavitamini onse ofunika kwambiri kwa mkazi. Mukhozanso kugula mavitamini omwe amagulitsidwa m'masitolo, koma amakhala ovuta kwambiri.
Pofuna kudziwa kuti mavitamini abwino kwambiri ndi ati, tidzakambirana mavuto omwe mavitamini amayenera kuthetsa komanso kuti mavitaminiwa azifunidwa.
Vitamini A - imateteza khungu la khungu, limapangitsa kuti likhale lofewa komanso lofewa. Zakudya zambiri za vitamini A mu mkaka, chiwindi, mazira (yolk) ndi tchizi, komanso kaloti, tsabola wofiira, apricots ndi sea-buckthorn.
Vitamini D ndi vitamini ofunikira kwa amayi apakati pa 30. Thandizo limalimbitsa mafupa ndipo limateteza matenda odwala matenda a m'mimba omwe amakhudza akazi a m'badwo uwu. Amachepetsa kupweteka pamene akusamba. Ali ndi vitamini mu tirigu, nsomba zofiira, sardini, dzira yolk ndi mkaka.
Vitamini E ndizofunika kupanga collagen ndi elastin zamkati za khungu. Kumalimbikitsa kusungunuka kwa chinyezi pakhungu, zomwe zimapangitsa kukhalabe wokongola ndi wamng'ono. Vitamini E kwa amayi atatha zaka 40 amalola kuti khungu liwoneke laling'ono, limachotsa mitsempha ya mwendo.
Vitamini K ndi kofunikira kuti magazi azikhala oyenera, omwe ndi ofunika pobereka. Komanso vitamini imathandiza kuthetsa kudzikuza ndipo imagwiritsidwa ntchito pochizira khungu. Zakudya za vitamini K: amadyera, kabichi, tizilombo (zipatso), oats, tiyi wobiriwira, tirigu ndi zipatso.
Vitamini B6 - imachepetsa mawonetseredwe a PMS, amalepheretsa kuchitika kwa malaise pa nthawi ya mimba, amatha kukulitsa kukula kwa msinkhu wa mayi wamtsogolo. Amakhala ndi nkhuku, chiwindi, nsomba, oyster, mbatata, nthochi, tirigu, mtedza ndi mbewu.
Nanga bwanji za amayi apamtsogolo?
Mavitamini ndi mchere kwa amayi omwe akukonzekera kutenga mimba amathandiza kwambiri pa zakudya, zakudya zoyenera ziyenera kukhala ndi mchere wokhala ndi mchere wokwanira kuti asamakhale ndi mpweya wambiri, m'mimba ndi pamimba chifukwa cha kusungidwa kwa madzi m'thupi la mayi woyembekezera.
Kufunika kwa mavitamini tsiku ndi tsiku kumadya ndi masamba ndi zipatso, koma nyengo yozizira imapangitsa kuti mavitamini achilengedwe aperekenso, ndiye kuti mungagwiritse ntchito mavitamini opangira mavitamini.
Chilichonse chili ndi nthawi yake
Pazigawo zosiyana za moyo, thupi limasowa mavitamini osiyanasiyana:
- Mavitamini kwa amayi osapitirira 30 angathandize kuteteza kukongola kwachilengedwe ndi kukhalabe achinyamata m'moyo wonse, chinthu chofunikira ndikugwiritsira ntchito molondola.
- Mavitamini kwa amayi a zaka zoposa 45 ayenera kutengedwa nthawi zonse, ndibwino kuti mupindule zakudya zanu ndi zipatso ndi ndiwo zamasamba. Zakudya 100% - 45% ayenera kukhala zipatso ndi ndiwo zamasamba.
- Mavitamini kwa amayi achikulire pambuyo pa zaka 50 ayenera kudyedwa tsiku ndi tsiku komanso mochuluka, mwachitsanzo, mu zakudya, chiwerengero cha zakudya zomwe zili ndi mavitamini oyenerera ayenera kukhala pafupi ndi 100%. Konzekerani zakudya zowonongeka kuchokera kuzinthu zopangidwa pamwambapa, muzigwiritsa ntchito mafuta ochepa, kusiya zizoloŵezi zoipa, ndipo nthawi zonse mudzakhala wathanzi komanso wokongola. Zakudya zabwino ndi zowonjezereka zidzakuthandizani kuchepa thupi, kuonetsetsa kuti thupi limayika bwino, nthawi zonse likhale toned ndipo likuwoneka bwino!