Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Kuchiza ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu LOWANI Zidziwitso Kwa Zidziwitso Zatsiku ndi TsikuMonga
-
Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli -
- Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
- Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
- Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021
Musaphonye
- Ophunzitsa aku America amatsogolera maphunziro achingerezi ophunzitsira aku India
- IPL 2021: Anagwira ntchito pomenya nkhondo nditaiwalidwa pamsika wa 2018, akutero Harshal Patel
- Mtengo wa Golide Ugwa Osakhala Wodandaula NBFCs, Mabanki Ayenera Kukhala Amaso
- Ngongole za AGR Ndi Makasitomala Atsopano A Spectrum Amatha Kukhudza Gawo Lama Telecom
- Gudi Padwa 2021: Madhuri Dixit Akukumbukira Kukondwerera Phwando Losangalatsa Ndi Banja Lake
- Mahindra Thar Bookings Cross The 50,000 Milestone Mu Miyezi Isanu Ndi Imodzi Yokha
- CSBC Bihar Police Constable Final Result 2021 Adalengezedwa
- Malo Opambana 10 Oti Muyendere Ku Maharashtra Mu Epulo
Zakudya za amayi pa nthawi ya pakati ndizofunika kwambiri, makamaka kudya zakudya zofunikira monga mapuloteni. Chakudya chofunikira ichi ndichofunikira kwambiri pakupulumuka kwa mluza ndikukula kwake.
Chithunzi cha chakudya chopangidwa ndi senivpetro Kuperewera kwa mapuloteni nthawi yobereka kumatha kubweretsa kuperewera padera, kuchepa kwa msinkhu wobereka komanso zoletsa kukula kwa intrauterine. Komanso, kudya kwambiri mapuloteni kumatha kuyambitsa poizoni wa ammonia komanso kufa kwa mluza. Chifukwa chake, kuchuluka kwamapuloteni kumanenedwa ndi akatswiri azaumoyo kuti akhale ndi pakati. [1]
Malinga ndi kafukufuku, kuchuluka kwa mapuloteni pazigawo zonse za pakati ndi 0,88 ndi 1.1 g / kg / d. [ziwiri]
Munkhaniyi, tafotokozapo zakudya zina zamapuloteni zomwe amayi apakati amayenera kuphatikiza pazakudya zawo mosalephera. Onani.
1. Salimoni
Zakudya za m'nyanja monga nsomba zimakhala ndi mapuloteni ambiri ndipo ndizabwino kudya malinga ngati zophikidwa mwanzeru. Zakudya zam'nyanjazi zimakhala zathanzi komanso zodzaza ndi omega-3 fatty acids, chomwe ndichinthu china chofunikira kwambiri chokhala ndi pakati. Malinga ndi kafukufuku, kuchuluka kwa nsomba zam'madzi pafupifupi 29 g / tsiku kumatha kuchepetsa chiopsezo chazaka zazing'ono kwa ana akhanda. [3] Chifukwa chake, ndiyofunika kukhala ndi chakudya chazakudya zapakati.
Mapuloteni mu nsomba: 20.5 g (100 g)
2. Chifuwa cha nkhuku
Nyama yotsamira monga chifuwa cha nkhuku imakhala ndi mapuloteni ambiri poyerekeza ndi mabala ena anyama. Amakwaniritsa gawo limodzi mwa magawo atatu a zofunika zamapuloteni tsiku lililonse. Kuwonjezera nyama yowonda pazakudya kumanenedwa panthawi yapakati kuti zithandizire kukula ndi kukula kwa mwanayo.
Mapuloteni mu chifuwa cha nkhuku: 19.64 g (100 g)
3. Mkaka
Ubwino wambiri wamkaka umalumikizidwa ndi mapuloteni ake. Kafukufuku wina adati mkaka wa antihypertensive, anticarcinogenic and immunomodulation wa mkaka ndi chifukwa cha mapuloteni amkaka. Komanso, kumwa mkaka panthawi yoyembekezera kumathandizira kukulitsa mafupa ndi mano a mwana. [4]
Mapuloteni mumkaka: 3.28 g (100 g)
4. Nyemba za Impso
Nyemba monga nyemba za impso ndizochokera ku mapuloteni. Amapanga chakudya chokwanira komanso chokoma pathupi momwe amatha kuwonjezeramo ma curry, saladi kapena msuzi. Kafukufuku wasonyeza kuti kudya kwa amayi a nyemba za impso kumachepetsa chiopsezo chobadwa ndi vuto laling'ono komanso laling'ono kwa zaka zoberekera m'mimba mwa ana obadwa kumene. [5]
Mapuloteni mu nyemba za impso: 22.53 g (100 g)
5. Mazira
Mazira amakhala ndi mapuloteni okwanira okwanira komanso micronutrients ina monga choline, calcium, magnesium, folate ndi mavitamini. Kafukufuku ananenanso kuti mapuloteni a dzira ali ndi antioxidants katundu omwe amalepheretsa zovuta zakubadwa ndikuthandizira kukula kwamasamba. Mazira amathandizanso kuchepetsa mafuta m'thupi komanso kupewa kunenepa nthawi yapakati. [6]
Mapuloteni m'mazira: 12.4 g (100 g)
6. Walnuts
Kukula kwanthawi yayitali kwa ana kumalumikizidwa ndi kudya kwa mtedza wa amayi. Mtedza monga mtedza umadzazidwa ndi mapuloteni ndi micronutrients yofunikira monga magnesium, vitamini E, fiber, calcium ndi iron. Kafukufuku wasonyeza kuti kumwa kwa walnuts pa nthawi yapakati kumathandizira kuti ana azitha kuphunzira komanso kukumbukira. [7]
Mapuloteni mu walnuts: 15. 23 g (100 g)
7. Mbewu za soya
Nyemba za Soya zodzaza ndi mapuloteni a soya ndipo kumwa kwake kumalimbikitsidwa kwa amayi oyembekezera, makamaka omwe si ndiwo zamasamba. Ali ndi mafuta ochepa m'thupi komanso mafuta okhathamira omwe amathandizira pakuwongolera kunenepa nthawi yapakati. Nyemba za Soya zimawonedwa ngati zakudya zabwino zokhazokha zamasamba chifukwa zimakhala ndi mitundu isanu ndi itatu ya amino acid. [8]
Mapuloteni mu soya: 12. 95 g (100 g)
8. Yoghurt Yachi Greek
Kuphatikiza pa ma prebiotic, yoghurt yachi Greek ilinso ndi mapuloteni komanso mankhwala ambiri opatsa thanzi komanso michere yofunikira. Makina ofunikirawa atha kuthandiza pakukula kwa mafupa a mwana wosabadwa ndikuletsa chiopsezo cha matenda ashuga okhudzana ndi matenda am'mimba komanso matenda amtima. [9]
Mapuloteni mu yoghurt yachi Greek: 8.67 g (100 g)
9. Nkhuku
Kwa vegan kapena mayi woyembekezera zamasamba, nsawawa kapena nyemba za garbanzo zitha kukhala zabwino kwambiri zopangira mapuloteni. Amapereka zofunikira zamapuloteni tsiku lililonse, mphamvu zambiri komanso amapangira zakudya zopatsa thanzi. Ngakhale kuti mapuloteni omwe ali nawo amakhala ocheperako poyerekeza ndi mapuloteni azinyama, kudya kwawo kwakukulu kumatha kudzaza mpata. [10]
Mapuloteni mu nsawawa: 20.47 g (100 g)
10. Mkaka wofewa
Soymilk ndi chinthu china cha soya chokhala ndi mapuloteni a soya. Osati kokha chifukwa cha thanzi la amayi, komanso kudya kwa mankhwalawa kumalimbikitsidwanso kwa ana obadwa kumene omwe amabadwa ndi tsankho la lactose. Soymilk imathandiza kuchepetsa mavuto omwe amakula m'mimba mwa makanda ndikuthandizira kufalikira kwa fetus [khumi ndi chimodzi]
Mapuloteni m'thupi: 2.92 g (100 g)
11. Mbewu Dzungu
Sikuti dzungu limangokhala, koma malinga ndi kafukufukuyu, magawo osiyanasiyana a maungu monga mbewu za dzungu nawonso ndi gwero labwino kwambiri la mapuloteni pamodzi ndi michere ina monga fatty acids ndi vitamini C. Ngakhale njere zochepa za dzungu zingakupatseni mapuloteni ofunikira zomwe zingathandize kukula bwino kwa mwana wosabadwayo.
Mapuloteni m'mbeu zamatungu: 19. 4 g (100 g)
12. Maamondi
Kuthamanga kwa magazi m'nthawi ya trimester yachitatu kumatha kukhala pachiwopsezo chotenga matenda amtima mtsogolo. Maamondi ali ndi mapuloteni ambiri omwe angathandize kukonza mawonekedwe a lipid ndikupewa chiopsezo cha zovuta zina za mimba. [12]
Mapuloteni mu maamondi: 19. 35 g (100 g)
