Mchere: amene ali ofunika kwambiri kwa ife?

Mchere munthu ayenera monga mavitamini. Iwo nawo chilengedwe cha maselo m'thupi, minofu yake, ndi kukhala mu kachitidwe enzyme.

Iwo anawagawa micronutrients zazikulu ndi. Kufunika tsiku kwa macronutrients (monga phosphorous, potaziyamu, sodium, ndi calcium, magnesium ndi chitsulo) kuchita masamu mu mamiligalamu nthawi imeneyo, ngati mchere (kuphatikizapo nthaka, manganese, mkuwa, chromium ndi mkuwa) mlingo maulendo ang'onoang'ono .

Tiyeni kufotokoza mwatsatanetsatane ena mchere (makamaka zazikulu), zofunika kugwira ntchito yachibadwa cha thupi lathu.

Salt, kapena sodium kolorayidi, chofunika kwa thupi kukhala mchere zikuchokera magazi ndi kuthamanga osmotic a yachibadwa. Ndi ku mavuto zimadalira kuchuluka kwa madzimadzi amene anapitiriza mu zimakhala ndi magazi. Apo ayi, pali madzi m'thupi. Salt mowa ukuwonjezeka pamene munthu wachita olimbitsa thupi komanso ndi thukuta kwambiri, makamaka pa kutentha. Choncho, zoterezi, muyenera kuonjezera kudya mchere. Lamulo tsiku la macronutrient ichi - 10-14 ga

Maminolo zinthu chakudya ndi amakhala osiyana. Inu muyenera kudziwa ndani wa iwo chogwidwa ndi chimodzi kapena chimzake macro- ndi micronutrients. Mwachitsanzo, calcium, amene amagwira ntchito mwachangu kagayidwe, kumapangitsa excitability yachibadwa minofu ndi mitsempha zimakhala ndi njira kulimbitsa mafupa zopezeka dzinthu ndi masamba. Komabe, iye bwino odzipereka pamene ingested ndi mkaka, zakudya mkaka ndi mazira. kwa kashiamu munthu wamkulu ndi za '90

Mchere monga phosphorous ndi magnesium, ndi inakula ndi kashiamu komanso minofu fupa. Komanso, phosphorous amagwira nawo kagayidwe mapulotini, lipids ndi chakudya. Ngati ntchito minofu zachitika mwamphamvu kwambiri zosowa za thupi kwa phosphorous zikuchulukirachulukira. Mankhwala enaake a kumathandiza kutsegula kwa ntchito enzymatic, ndi kumatanthauza mankhwala zako kugwirizana ndi mankhwala phosphorous.

Cofunika n'cakuti kuti phosphorous tikalowa m'thupi ndi nyama (tchizi, tchizi, mankhwala nyama, nsomba, tchizi ndi chiwindi), m'mimba mofulumira ndi bwino kuposa amene anachitira ndi balere, nyemba, nandolo kapena mkate. Kufunika tsiku kwa phosphorous kukula chamoyo ndi 700 mg, amene ali zikuluzikulu pang'ono kuposa kale anapanga, wamkulu (600 mg).

Mankhwala enaake a timapeza makamaka ndi mankhwala chiyambi mbewu. Umapezeka mkate, nyemba, mbatata ndi mbewu monga chimanga. Lamulo tsiku pakuti - 280-350 mg.

Mchere ndi kuyang'anira ntchito ya dongosolo mtima. zinthu izi monga potassium amene kumawonjezera mkodzo excretion ndipo potero kumapangitsa mtima. Iye ali mu kuchuluka okwanira akupezeka mu masamba, zipatso ndi zipatso (currants wakuda, apricots zouma zoumba zukini, prunes, mbatata ndi dzungu).

Kuti alemere thupi lanu ndi macro- zofunikira ndipo micronutrients, nkofunika kukumbukira kuti mchere ku chakudya ankadya sangamvetse anaphatikizana. M'mbuyo ndondomeko zimenezi kumathandiza kuti:

- khofi ndi mowa;

- kusuta;

- kugwiritsa ntchito mankhwala ena;

- phwando la mankhwala m'thupi kulera.

Kutentha mankhwala mankhwala si amachepetsa pamaso pa mchere, monga momwe zilili ndi mavitamini. Koma ngati woyengeka kapena peel, ena mwa iwo akutayika. Choncho zimawononga mankhwala ambiri anakonza kuchokera chimanga ndi zigawo unrefined.

Lamulo pa tsiku kwa mchere mu lactating ndi amayi apakati ukuwonjezeka ndi pafupifupi 10-20 ga