Kana uine pamuviri , chimwe chinhu chaunowanzo funga nezvacho ndechekuti "Ndechipi chikafu chakanakira hutano hwangu nehwemwana wangu?" Munguva iyi, unowana mazano kubva kushamwari dzako nemhuri nezvemarudzi akasiyana ezvekudya. Chimwe chezvinhu zvaunowanzo nzwa ndechekuti "Idya madate, akanaka kwazvo kumuviri wako." Muchero uyu unotapira unonzi madate wakanakira amai vane pamuviri here? Ndezvipi zvakanakira? Pane zvazvakaipira here? Ngationei nezveizvi zvese nhasi.
Ndezvipi zvakanakira zvemazuva pahutano?
Madate haasi chinhu chinotapira chete. Muchero une hutano wakazara nemavhitamini, zvicherwa, uye ma antioxidants akakosha zvikuru kumiviri yedu. Ma antioxidants aya anodzivirira masero emuviri wedu kubva mukukuvadzwa. Zvakakosha zvikuru kuwana hutano hwakakwana kwauri nemwana wako panguva yekuzvitakura. Saka, madate chikafu chakanaka chekubatsira nazvo.
Ngatitarisei zvinovaka muviri zvikuru zviri mumadate uye kuti zvakakosha sei kuna amai vane pamuviri.
| Zvinovaka Muviri | Zvakakosha sei kuna amai vane pamuviri? |
|---|---|
| Fiber yekudya | Vanaamai vazhinji vanonzwa kuvimbiwa panguva yekuzvitakura nekuda kwekuchinja kwemahormone uye kuwedzerwa kwesimbi. Faibha iri mumadate inobatsira kurerutsa kufamba kwedumbu uye inopa zororo guru. Madate mana chete ane angangoita 25% yefaibha inokurudzirwa kudya pazuva. |
| Potassium | Potassium inokosha pakuchengetedza kuenzana kwemvura mumuviri. Kurutsa mumwedzi yekutanga yekuzvitakura kunogona kukonzera kudzikira kwehuwandu hwepotassium mumuviri. Madete chikafu chine potassium yakawanda, saka anogona kubatsira kuzadza kushomeka uku. |
| Folate | Iyi ivhitamini inokosha kuna amai vane pamuviri. Folate inobatsira mukukura kwetsinga dzemwana uye inodzivirira matambudziko akakomba ekuzvarwa nawo akadai se spina bifida . Zvisinei,Chinhu chinonyanya kukosha ndechekuti, kunyangwe daiti dzine folate, unofanira kunwa piritsi re folic acid raunonyorerwa nachiremba. Daiti dzinongowedzera izvozvo. |
| Simbi | Vanhu vazhinji vari panjodzi yekuve neanemia yekushomeka kwesimbi panguva yekuzvitakura. Izvi zvinogona kukonzera kusununguka kushoma, kusununguka nguva isati yakwana, uye kuora mwoyo mushure mekusununguka kuna amai mushure mekusununguka. Madate ane iron, iyo inobatsira kudzivirira chirwere ichi kusvika pamwero wakati. |
| Glycemic Index Yakaderera (GI) | Zvichitaurwa zviri nyore, kudya matende hakukonzere kukwira kweshuga muropa kamwe kamwe. Inotorwa nemuviri zvishoma nezvishoma. Izvi zvinobatsira kudzora chirwere cheshuga chepamuviri, chinogona kuitika panguva yekuzvitakura. |
| Chinhu chinotsiva shuga | Kana uchida chimwe chinhu chinotapira mazuva ano, zvakanaka kudya madate pane kushandisa zvinotapira zvekugadzira, toffee, kana ice cream. Ongororo yakawana kuti vanaamai vanodya shuga yakawanda yekugadzira panguva yekuzvitakura vanogona kukanganisa mashandiro ehuropi hwevana vavo. Zvisinei, zvakaonekwawo kuti shuga inobva mumichero yechisikigo senge madate yakanaka pakukura kwepfungwa dzemwana. |
Zvinonyatsokodzera here kudya madhirezi panguva yekuzvitakura?
Iri idambudziko rine vanhu vazhinji. Kutaura zvazviri, hapana humbowo hunoratidza kuti kudya madhiri panguva yekuzvitakura kunokonzera kukuvara. Saka hapana chekunetseka nazvo. Unogona kuashandisa sechikafu chinonaka uye chine hutano.
Asi, sezvimwe zvinhu zvose, zvakakosha kuchengetedza muganho pakudya madate.
Asi chenjerawo nezvezvinhu izvi.
Kunyangwe nyika yakachengeteka, ndapota teererai zvinhu zviviri izvi:
- Macalorie akawanda: Madate muchero une macalorie akawanda. Paavhareji, madate mana ane macalorie angangoita 277. Munguva yemwedzi mitatu yechipiri yekuzvitakura, unongoda macalorie mazana matatu chete pazuva. Saka, unogona kudya madate mashoma pazuva.Usadya zvakanyanya.
- Kurwara: Kunyangwe zvisingawanzoitiki, vamwe vanhu vanogona kunge vaine allergy nekuda kwemadate. Kana ukasangana nekutsamwa kweganda kana kuvaviwa mushure mekudya madate, rega kudya uye taura nachiremba wako.
Kudya madhiri kunoita kuti mwana akurumidze kuzvara here?
Iyi ipfungwa yakakurumbira munharaunda medu. Vanhu vazhinji vanotenda kuti kudya madate ari pedyo nenguva yekusununguka kuchaita kuti murwere akurumidze kupora. Izvi ndezvechokwadi here kana kuti kwete?
Ongororo yakawana kuti kudya matende hakukonzere kusununguka , asi kunobatsira kugadzirira muromo wechibereko kuti usununguke ( kuibva kwemuromo wechibereko ) . Zvichitaurwa zviri nyore, matende anobatsira kupfavisa muromo wechibereko uye kuugadzirira kusununguka.
Imwe ongororo yakaratidza kuti vanaamai vaidya madate matanhatu pazuva kutanga mavhiki mana zuva ravo rekuzvarwa risati rasvika vainzwa kurwadziwa kwekutanga kwenguva pfupi uye muromo wechibereko chavo waive wakapfava vasati vatanga kurwadziwa.
Zvakare, zvakaonekwa kuti kana madhiri akadyiwa nenzira iyi, kudiwa kweoxytocin, mushonga unowanzopihwa kuti ukurudzire kana kukurumidzisa kusununguka, kunoderera.
Saka, mazuva ekuberekwa haasi chinhu chinobatsira pakutanga kusununguka , asi anogona kubatsira kuti zvinhu zvive nyore.
Mharidzo Yekuenda Nayo Kumba
- Madate chikafu chinonaka uye chinovaka muviri panguva yekuzvitakura, chine zvinovaka muviri zvakakosha zvakaita sefiber, potassium, iron, uye folate.
- Kudya madate kwakachengeteka. Asi chenjerera kudya macalorie, dya nzungu shoma pazuva, uye chenjerera nezveallergies dzisingawanzoitiki.
- Kunyange hazvo kudya matende kusingatangi kusununguka, zvinogona kubatsira kupfavisa chibereko chemuchibereko, zvichiita kuti kusununguka kuve nyore uye kupfupisa nguva yacho.
- Ichi ndicho chinhu chinonyanya kukosha: Kunyangwe daiti dzakanaka sei, usambofa wakarega kushandisa mapiritsi efolic acid nesimbi akanyorerwa nachiremba wako. Daititi inongova imwe yekuwedzera yakanaka.
- Kana uine chimwe chirwere, chakadai sechirwere cheshuga chepamuviri, iva nechokwadi chekutaura nachiremba wako usati wawedzera mazuva ekudya kwako.
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