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Chakudya nthawi zonse chimakhala chosowa chachikulu cha munthu aliyense. Makamaka panthawi yoyembekezera, kusankha zakudya zabwino ndikofunikira kwambiri.
Ngakhale kuti mwina mudamvapo mawu okhumudwitsa kangapo mukakhala ndi pakati, mumayenera kudya awiri.
Zomwe mungasankhe zingakhudze inuyo komanso mwana amene akukula m'mimba mwanu.
Zipatso zili ndi gawo lofunikira pakudya kwa mayi amene adzakhale mwana. Thupi la mayi wapakati limafunikira michere yokwanira kukula kwa mwana wosabadwayo. Ngakhale zipatso zonse zimakhala zabwino kwa amayi apakati, pali zipatso zina zomwe mayi wapakati amalimbikitsidwa kudya.
Tiyeni tiwone zipatso zisanu zabwino kwambiri zomwe mayi wapakati adye.
Maapulo
Wodzaza ndi michere, maapulo atsimikiziridwa kukhala opindulitsa kwa amayi apakati. Kuphatikiza pa kukhala ndi Vitamini A ndi C wolemera, maapulo amathandizanso potaziyamu ndi ulusi.
Kafukufuku adawonetsa kuyanjana kopindulitsa pakati pa kudya maapulo panthawi yomwe mayi ali ndi pakati komanso mawonekedwe apuma ndi mphumu mwa ana awo azaka zisanu. [1] Flavonoids mu maapulo ndi mankhwala a polyphenolic omwe ali ndi mphamvu ya antioxidant. Ndiwo flavonoids m'maapulo omwe amakhala ndi chiopsezo chochepa chokhala ndi mphumu.
Nthochi
Mavitamini ndi mchere wambiri, nthochi amaonedwa kuti ndi zipatso zabwino kudya mukakhala ndi pakati.
Kuperewera kwachitsulo ndi chimodzi mwamadandaulo omwe amapezeka pakati pa amayi apakati. Nthochi zapezeka kuti ndi zabwino pakulitsa ma hemoglobin mthupi.
Nthomba zimathandizanso kuthana ndi kusanza ndi mseru zomwe zimachitika mukakhala ndi pakati.
Folic acid mu nthochi ndiwabwino kwa mwana m'mimba chifukwa amachepetsa chiopsezo cha kupunduka komanso kumachepetsa mwayi wobadwa mwana asanakwane.
Nthochi zimathandizanso kuti amayi apakati azikhala ndi chilakolako chofuna kudya nthawi yapakati.
Makangaza
Makangaza ali ndi polyphenol wapamwamba kwambiri pazakudya zonse zomwe zimapezeka pamsika. [ziwiri] Kafukufuku apeza kuti kumwa makangaza pa nthawi yoyembekezera kwawoneka ngati kuthandizira kuteteza ana m'mitsempha.
Makangaza amakhalanso ndi Vitamini K wambiri, chitsulo, ulusi, mapuloteni, ndi calcium.
Malalanje
Malalanje ndi amodzi mwa zipatso zomwe amadya nthawi yapakati. Pakafukufuku omwe adachitika pa azimayi 200, zidapezeka kuti pomwe nthochi ndiye chipatso chomwe chimadyedwa kwambiri [ndi 95.4%], malalanje amakhala wachiwiri ndi 88.8%, ndikutsatira maapulo 88.3%. Kafukufukuyu adachitika pa azimayi omwe ali ndi pakati komanso azimayi olankhula Chingerezi komanso aku Spain ku Downey, California. [3]
Ma malalanje, monga chipatso chathunthu kapena mawonekedwe a msuzi, amalimbikitsidwa kwa amayi apakati. Komabe, ayenera kusamala kuti apewe timadziti topezeka m'mapaketi a tetra chifukwa nthawi zambiri amakhala ndi zotetezera. Kudya lonse lalanje kumabweretsa zabwino zambiri. Ngati simukufuna kudya chipatsocho ndipo mumakonda kumwa madzi pang'ono, ndibwino kuti mutenge msuzi wofinya womwe umapangidwa kunyumba.
Malalanje ndi abwino kulimbikitsa chitetezo cha mthupi lanu. Lalanje lingathandizenso mu ubongo kukula kwa mwana wosabadwayo m'mimba mwanu.
Ma malalanje amakhalanso abwino pakuchepetsa kuthamanga kwa magazi.
Mango
Olemera ndi mavitamini A ndi C, mango amathanso kumwa nthawi yapakati.
Ngakhale mango amapindulitsa paokha, pali chiopsezo pomwe calcium carbide imagwiritsidwa ntchito kupsa zipatso. Pachifukwa ichi amayi apakati amauzidwa kuti azidya mango mosamala.
Chosangalatsa ndichakuti, chakudya chofala pakati pa amayi ambiri apakati ndichoti kwa mango osapsa [82%] ndi tamarind wosapsa [26.6%]. [4]
Zodzaza ndi michere, zipatso ndizosakaniza bwino panthawi yapakati. Zipatso zimapatsa fiber, mavitamini, ndi mchere kuphatikiza pokhala gwero labwino la mphamvu. Zakudya zonse zomwe zili mu zipatso nthawi zambiri zimakhala zopindulitsa, kwa mayi wokhala ndi mwana komanso mwana amene akukula m'mimba mwake.
