Ubwino 17 Wokudya chivwende Pakati Pathupi

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Mimba ndi gawo lofunikira m'moyo wa mayi aliyense. Ngakhale pali zovuta zambiri zakuthupi ndi zamaganizidwe zomwe mayi wapakati amakumana nazo, chinthu china chofunikira ndichowonetsanso zakudya zomwe mayi wapakati amadya. Tiyenera kuti tidamvapo anthu onse, makamaka achikulire m'mabanja mwathu, akuchitira umboni kufunikira kwakudya koyenera panthawi yapakati. Chakudya chopatsa thanzi panthawiyi chitha kusokoneza mayi komanso mwana m'mimba mwake.

Chakudya choyenera panthawi yapakati chimaphatikizaponso zipatso. Ngakhale kufunikira kwa zipatso sikungatsimikizike mopambanitsa, palibe chomwe chiyenera kudyedwa popanda kufunsa upangiri wa akatswiri azachipatala. Woweruza wabwino kwambiri pankhaniyi angakhale mayi, ndipo pazifukwa zomveka.

Ngakhale anthu omuzungulira amatha kumukakamiza kuti adye izi kapena azipewa izi, mayi wapakati sayenera kutengera zipsinjo zabanja kapena zikhalidwe ndikutsatira malangizo ake.

Kwa mayi wapakati, chivwende chimakhala pakati pa zipatso zambiri zomwe angasankhe. Madzi ambiri, komanso mavitamini ambiri - monga vitamini C, vitamini A ndi vitamini B zovuta - chivwende chimakhalanso ndi magnesium ndi potaziyamu. Ndi kuwerengera kwamadzi kwa 90% ^[1] Mavwende a mavwende, kumwa mavwende kumalimbikitsidwa kuti muchepetse kunenepa, kuchepetsa kudzimbidwa komanso kutenthetsa thupi.

Mavwende ambiri, mavwende ndi chakudya chokwanira kwa mayi wapakati, chifukwa amachepetsa njala ya mayi wapakati ndikumamverera kwanthawi yayitali. Ubwino wa mavwende kwa mayi wapakati ndi awa.

1. Amayang'anira Matenda a M'mawa

Vuto lomwe amayi ambiri apakati amakumana nalo, matenda am'mawa amatha kukhala osasangalatsa kwa mayi yemwe akukhudzidwa. Chivwende, chomwe chimadyedwa chonse kapena ngati msuzi, chotengedwa m'mawa nthawi ina atadzuka, chimapereka chiyambi chotsitsimutsa kwambiri komanso chotsitsimutsa tsikulo. Mavwende komanso mavutowa amalimbitsa tsikulo kwa mayi wapakati.

2. Kumachepetsa kutentha pa chifuwa ndi asidi

Kudya mavwende otentha moyenera kumatsitsimutsa chitoliro cha chakudya komanso m'mimba. Ndi malo ake ozizira, chivwende chimapatsa mpumulo pompopompo pammero woyaka chifukwa cha acidity ndi acid reflux.

3. Amasunga Thupi Lathunthu

Pokhala ndi madzi opitilira 90%, kudya mavwende amasunga thupi lanu. Makamaka m'miyezi ya chilimwe, mayi wapakati amatha kumwa bwino mavwende masana. Kuchepa kwa madzi m'thupi mukamakhala ndi pakati kumatha kubweretsa zovuta zosiyanasiyana, monga kuyambika kwa matendawo kumabweretsa kubadwa msanga.

4. Amachepetsa Kutupa

Ndikukakamizidwa ndi mwana yemwe akukula m'mimba, magazi amayenda mpaka kumapazi amaletsa kwambiri panthawi yapakati. Kuletsa magazi koyenera mpaka kumapazi kumabweretsa kutupa kumapazi komanso manja. Kutupa kapena edema ndimavuto ofala panthawi yapakati. Chivwende chimachepetsa bwino zotchinga m'minyewa ndi mitsempha, potero zimapewa edema kwakukulu.

5. Imalepheretsa Kusintha Kwa khungu

Nkhumba za khungu ndizomwe zimachitika panthawi yapakati, ndipo zimatha kuchitika chifukwa cha kuchuluka kwa mahomoni oyembekezera. Chifukwa chokhala ndi madzi ambiri, mavwende amathandiza kugaya chakudya ndikuwonetsetsa kuti matumbo akuyenda bwino. Izi zimachepetsa khungu.

6. Kumalimbitsa Chitetezo Chamthupi

Mavwende, mavitamini ndi michere yambiri, awonetsedwa kuti amalimbikitsa chitetezo chamthupi. Ngakhale kudwala sikusangalatsa, kudwala panthawi yapakati kumatha kukhala kosasangalatsa kwa mayi woyembekezera.

7. Amachepetsa Kuopsa Kwa Pre-eclampsia ^[ziwiri]

Kuphatikiza pa kuchepetsa kunyoza ndi matenda am'mawa, lycopene imachepetsa kwambiri chiopsezo cha pre-eclampsia. Wodziwika ndi kuthamanga kwa magazi kuposa chizolowezi, kusungunuka kwamadzimadzi komanso proteinuria kapena kuchuluka kwa mapuloteni mu impso zomwe zimawonetsa kuwonongeka kwa impso, pre-eclampsia imatha kubweretsa ntchito isanakwane kuphatikiza zovuta zina zathanzi. Lycopene imakhalanso ndi chitetezo chokwanira.

8. Imaletsa Kudzimbidwa

Vuto lodziwika bwino lomwe limakhudzana ndi mimba, kudzimbidwa kumatha kukhumudwitsa komanso kusasangalatsa mayi woyembekezera. Ndikumimba kokula, kupita pafupipafupi kuchipinda chochezera komanso kuthera nthawi yayitali kuposa momwe zingakhalire kungakhale kotopetsa kwa mayi wapakati.

Popeza mankhwala osadzimbidwa samalimbikitsidwa kwa amayi apakati, njira yabwinoko ingakhale kufunafuna njira zachilengedwe zochepetsera kudzimbidwa. Ngakhale ma fiber omwe ali mu chivwende amathandizira pakupanga chimbudzi, madzi okwanira amathandizira kutulutsa chimodzimodzi.

9. Amachepetsa kukokana kwa minofu

Kusintha kwa mahomoni, komanso kunenepa mukakhala ndi pakati, kumatha kubweretsa kupweteka m'mafupa komanso kuphwanya kwa minofu. Wolemera mchere monga magnesium ndi potaziyamu, chivwende chimathandiza kupewa kukokana kwa minofu nthawi yapakati.

10. Amachita Kutentha Kutupa

Pamodzi ndi thupi lomwe limadzetsa kutentha kwambiri panthawi yapakati, mankhwala amathanso kukwezetsa kutentha kwa thupi. Kutentha kwa thupi kumeneku kumabweretsa zotupa pamimba, limodzi ndi kuyabwa komanso kukwiya. Chivwende chimakhala ndi malo ozizira komanso otetezera omwe amatha kuwunika kuthamanga kwa thupi. Kugwiritsa ntchito chivwende kumawunikanso kuuma kwa khungu.

11. Imaletsa Matenda a Mitsempha

Matenda a mumikodzo, makamaka m'miyezi yoyambirira ya mimba, ndizochitika zomwe zimakhudza amayi ambiri apakati. Ngakhale mankhwala sakulangizidwa, kumwa mavwende ndi njira yachilengedwe yopewera komanso kuchiza matenda amkodzo.

Madzi okwanira, ophatikizika ndi ma antibacterial propensity omwe amatulutsa mabakiteriya kuchokera mumikodzo, amapanga chivwende chida chachikulu pofufuza matenda amkodzo mwachilengedwe.

13. Amachotsa Poizoni M'thupi

Ndi madzi ambiri, chivwende chimachotsa poizoni m'thupi mukamamwa mopitirira muyeso. Kuchotsa poizoni m'thupi kumalepheretsa kutopa ndikusunga thupi mphamvu.

14. Zothandizira Kupanga Mafupa a Mwana wosabadwayo

Muli potaziyamu ndi calcium, chivwende chimathandiza pakukula mafupa a mwana wosabadwayo.

15. Amalimbikitsa Masomphenya a Zaumoyo

Ndi beta-carotene, chivwende chimathandizanso kwa mayi woyembekezera.

16. Ali ndi Ma Antioxidant Properties

Kafukufuku awulula madzi a mavwende kuti akhale ndi anti-oxidative ^[3] Katundu yemwe amalepheretsa zopitilira muyeso mthupi, potero amachepetsa kuwonongeka kwa maselo.

17. Amachepetsa Kutupa

Ngakhale sizinachitike makamaka kwa amayi apakati, kuyesa kwa labotale kwatsimikizira mphamvu ya chivwende ^[4] .

Ngakhale chakudya choyenera ndichofunikira kwa aliyense wa ife, pali mgwirizano wowonjezeka pakati pa zakudya ndi pakati. Zipatso ndi gawo lofunikira pa chakudya cha mayi wapakati. Odzaza mavitamini ndi michere, komanso fiber yambiri ndi madzi, mavwende ndi abwino kumwa.

Zakudya za mayi ali ndi pakati zimakhulupirira kuti zimakhudza mwana wosabadwayo komanso mwanayo atabadwa. Kafukufuku wasonyeza kuti kuwononga nsomba ndi maapulo ^[5] Ikhoza kulepheretsa kukula kwa matenda opatsirana monga mphumu yaubwana pambuyo pake mwa mwana wobadwa kwa mayi wotere.

Ngakhale chivwende chimakhala ndi zabwino zambiri kwa mayi wapakati, chimayenera kumamwa pang'ono. Popeza palibe mimba ziwiri zomwe zimafanana, chakudya chopindulitsa kwa mayi wina sichingakhale choyenera kwa mayi wina wapakati. Dokotala woyenerera ayenera kufunsidwa kuti akuwongolereni nthawi yoyenera komanso kuchuluka kwa mavwende omwe mayi wamimba ayenera kumwa.

1. [1]Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Madzi, hydration, ndi thanzi. Ndemanga za thanzi, 68 (8), 439-58.
2. [ziwiri]Naz, A., Butt, M. S., Sultan, M.T, Qayyum, M. M., & Niaz, R. S. (2014). Mavwende a lycopene komanso ogwirizana. Magazini ya EXCLI, 13, 650-660.
3. [3]Mohammad, M. K., Mohamed, M. I., Zakaria, A. M., Abdul Razak, H. R., & Saad, W. M. (2014). Watermelon (Citrullus lanatus (Thunb.) Matsum. Ndi Nakai) madzi amasintha kuwonongeka kwa okosijeni komwe kumayambitsa X-ray yotsika mu mbewa. Kafukufuku wofufuza zamayiko ena, 2014, 512834.
4. [4]Hong, M.Y., Hartig, N., Kaufman, K., Hooshmand, S., Figueroa, A., & Kern, M. (2015). Kumwa mavwende bwino kutupa ndi antioxidant mphamvu makoswe kudyetsa atherogenic zakudya. Kafukufuku Wazakudya, 35 (3), 251-258.
5. [5]Willers, S. M., Devereux, G., Craig, L. C., McNeill, G., Wijga, A. H., Abou El-Magd, W., Turner, S. W., Helms, P. J.,… Seaton, A. (2007). Zakudya za amayi pa nthawi yoyembekezera ndi mphumu, kupuma komanso ziwonetsero za ana azaka 5. Phokoso, 62 (9), 773-779.

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