Amayi ambiri amafunitsitsa "kudzipangira" mankhwala, kutenga mavitamini osiyanasiyana ndi mchere moyenera - mwachitsanzo mavitamini ali ndi chitsulo. Ndipotu, thupi lokhazikika liyenera kusungidwa mosamala ndi kulingalira, kukambirana ndi dokotala, chifukwa cha kuchuluka kwa chinthu chilichonse m'thupi, zotsatira zake zimakhala zoipitsitsa kusiyana ndi kuchepa. Musanayambe kumwa mavitamini ndi zitsulo zakutchire, funsani dokotala ndipo mutenge mayeso oyenerera kuti dokotala asankhe njira yabwino kwambiri kwa inu.
Mavitamini okhala ndi chitsulo
Kuti mupeze matenda oyamba, mukhoza kusamalira thanzi lanu, ndipo musanafunse dokotala, dziwani ngati muli ndi vuto la kusowa kwa chitsulo. Izi zimakhala zofala, ndipo kuchepa kwake kumachitika kawirikawiri. Kuti mudziwe nokha ngati mukufuna mavitamini ngati mulibe chitsulo, muyenera kumvetsera ngati muli ndi zizindikiro zotsatirazi:
- chisokonezo;
- matenda opatsirana achilombo;
- lingaliro la "tsekwe" mu manja ndi mapazi;
- kupuma, kusasamala;
- kuchepa kwachangu;
- kusowa kudya;
- ming'alu m'makona a pakamwa;
- mpweya wochepa;
- zovuta kumeza;
- kudula kwa misomali ndi tsitsi;
- chowonekera;
- kusokonezeka kwa m'mimba;
- Kuuma ndi kuyang'ana khungu;
- mavuto a magazi.
Ngati mukudziwona nokha mwazinthu zambiri, ndi mwayi wokambirana ndi dokotala ndikufotokozera zodetsa nkhawa zanu. Katswiri yekha ndi amene adzakusankheni mavitamini ovuta okhutira ndi zitsulo. Zingakhale Sorbifer Durules, Gestalis, Fennules, Tardiferon, Zilembedwe Zina kapena zosiyana.
Ndi zinthu ziti zomwe zili ndi chitsulo?
Ngati muwona kuti thupi lanu liribe chitsulo, koma simungakhoze kufika kwa dokotala pano, mukhoza kupeza chitsulo ndi chakudya mosamala. Kuti muchite izi, nkofunika kudya mankhwala 1-3 mankhwala tsiku ndi tsiku, omwe ali ndi chitsulo chambiri. Mwamwayi, chitsulo ndi chinthu chofala, ndipo chichipeza ndi zinthu zambiri. Pakati pawo mukhoza kulemba
- mkate, buckwheat;
- masamba (katsabola, sorelo, masamba anyezi, parsley, etc.);
- masamba (kabichi, tomato, nkhaka, anyezi, kaloti, etc.);
- nyemba (nyemba, nandolo, etc.);
- zipatso ndi zipatso (yamapichesi, maapulo , strawberries, currants, raspberries);
- nsomba zoyera.
Musanayambe katswiri, mungathe kungowonjezera chiwerengero cha zinthu zimenezi muzomwe mumapanga tsiku ndi tsiku. Ndikofunika kuti musapitirire kuchipatala, chifukwa chitsulo chowonjezera chimayambitsa kuledzera kwa thupi.