Mankhwala lipindulitsa pa akazi

Mu akazi, kufunika mankhwala ena ali achindunji kwambiri ndi munthu ngati kuyerekeza ndi amuna.

MD, lecturer, wolemba m'munda wa ntchito zaumoyo, Pamela Peak Mphamvu atsogolera mankhwala othandiza kwambiri kwa akazi.

Zamgululi kwa akazi, wolemera mu kashiamu

Kashiamu n'kofunika kuti tikhalebe boma mafupa ndi mano. Iye kumatanthauza chapakati mantha dongosolo ntchito, ntchito ya dongosolo la mwazi, dongosolo mtima. Kupanda macroelement zikhoza kufooka kwa mafupa, mapindikidwe wa vertebrae ndi, deforming nyamakazi, kupweteka mafupa ndi minofu, ndi zina zotero.

Amai gulu zaka 19 kwa zaka 50 mlingo wa kudya kashiamu ndi 1,000 mg, kwa '51 - 1200 mg.

Kashiamu kulemera otsika-mafuta mkaka (tchizi, mkaka, kirimu tchizi), mdima wobiriwira leafy zamasamba (tsamba kabichi, burokoli), mtedza, amondi, mankhwala soya.

Zamgululi kwa akazi, wolemera mu chitsulo

Monga mtembo yaikazi mmene msambo, kugonana fairer muyenera chitsulo kwambiri.

Mme- mchitidwe nawo ndondomeko za: kagayidwe, timadzi kaphatikizidwe, yosungirako ndi zoyendera wa hemoglobin mu chitetezo chokwanira yokonza ntchito.

Ponena za mitengo mowa pali mfundo ziwiri za view: 1) kwa 12 mpaka 15 mg, 2) kuchokera 15 mpaka 20 mg.

Iron kulemera Taphunzira ng'ombe, garbanzo nyemba (nandolo), tofu (nyemba curd), Beet tsamba, zouma apricots.

Zamgululi kwa akazi, wolemera mu ascorbic asidi

Vitamini C m'pofunika ntchito kachitidwe zosiyanasiyana za thupi: ndi m'mimba, wamanjenje, chitetezo, timadzi, kwa kupanga kolajeni.

Monga amphamvu kwambiri zachilengedwe antioxidant madzi sungunuka, vitamini C kumathandiza chitukuko cha khansa, matenda a mtima, akhala wamng'ono, amathandiza kuyeretsa thupi la poizoni zosiyanasiyana, kuteteza mkulu-kachulukidwe mafuta.

magwero kwambiri vitamini C: kabichi, burokoli, zipatso, parsley, gwafa, sitiroberi, tsabola ofiira ndi obiriwira, kiwi, tomato, sipinachi.

Normal tsiku mowa vitamini C ndi 75 mg. Ndi bwino kulowa mu zakudya tsiku servings osachepera awiri zamasamba ndi zipatso zokhala ndi ascorbic acid.

Green leafy zamasamba

gulu la masamba monga mitundu yosiyanasiyana ya kabichi (kwa mbale (bok choy) kuti letesi), wolemera mu CHIKWANGWANI ndi zakudya zina zofunika.

Ndiwo zamasamba timapitiriza njira detoxification mu thupi. Mdima mtundu wobiriwira limasonyeza ndalama kwambiri phytochemicals awo ndi mavitamini.

gulu la masamba limapangidwa: vitamini C, carotenoids, Omega-3, CHIKWANGWANI, magnesium, potassium kupatsidwa folic acid, chitsulo. Tsiku tikulimbikitsidwa 3 servings wa leafy zamasamba.

mtedza

Monga mbali ya mtedza monounsaturated mafuta m'munsi mafuta, polyunsaturated zimathandiza kuti kupewa matenda a mtima. Mtedza muli mapuloteni, calcium, phosphorous, nthaka, mkuwa, selenium, kupatsidwa folic acid ndi vitamini A ndi E.

madzi

Madzi sangakhoze zimachitika mankhwala, koma m'pofunika kuti njira zonse kagayidwe kachakudya mu thupi. Madzi bwino chimbudzi, amathandiza kuchotsa kulemera muyeso, ali zotsatira zopindulitsa pa khungu.

wosaperewera madzi Iyamba ukalamba, kupanda magwero chachikulu aakulu ankaona pathologies kwambiri.

Yovomereza wogawana tsiku lonse kutenga magalasi osachepera asanu ndi khumi a madzi.

mankhwala lipindulitsa pa akazi, wolemera mu kupatsidwa folic acid

Vitamini B9 (kupatsidwa folic acid) kumatanthauza kagayidwe, mu ndondomeko ya kugawikana khungu mu chitukuko cha leukocytes ndi erythrocytes mu mtundu kaphatikizidwe.

Zambiri kupatsidwa folic acid, malalanje, katsitsumzukwa, nyemba. Analimbikitsa wakudziko ndi 400 micrograms tsiku.