Masana kimiyya sun gano abubuwa masu muhimmanci da suka dace don lafiyar kowace mace. Wannan yana da amfani a san.
1. Folic acid
A gaskiya ma, waɗannan sune B ne, wadanda suke da amfani sosai ga mata masu ciki (da kuma wadanda suke so suyi juna biyu). Rashin iyawa zai iya haifar da lahani na rashin lafiya a cikin yaro. Folic acid wajibi ne don samuwar sabon kwayoyin jikinsu a jikin jiki, watau, rashin gazawa nan take rinjayar yanayin fata, gashi da kusoshi. Har ila yau, ya samu nasara wajen magance haɓakar wani acid - homocysteine, wanda a cikin babban adadi zai haifar da haɗarin hadarin bugun jini, ciwon zuciya, ciwon sukari, ciwon daji da sauran cututtuka.
Bisa ga wasu masana kimiyya, acidic acid yana taimakawa hana ciwo (ciki har da postpartum). Kwafin yau da kullum yana da kwayoyi 400 (μg). An samo shi cikin gurasar hatsi, naman alade, da naman alade, kwayoyi, legumes da kuma kabeji.
2. Calcium
Daga cikin dukkanin abubuwa masu mahimmanci na alli mafi yawancin mata ne. Yana daya daga cikin manyan ginshiƙan jiki don jiki kuma yana da mahimmanci ga tsarin kasusuwan da hakora. Calcium tana ƙarfafa girman kashi kuma yana hana hasara na kashi kashi - wanda daga cikin abin da mata ke fama da ita, kuma hakan yana haifar da osteoporosis. Bisa ga wani sabon binciken da masana kimiyya na Amurka suka yi, ƙarar da ake amfani da alli a cikin ƙananan rage yawan ciwon nono.
Kwanan kowane lokaci shine milligrams 1000 (MGG) kafin inganci na mutawa da 1200 MG a wannan lokaci. Ana amfani da launi sau biyu a rana (500-600 MG). Ana samuwa mafi yawa a cikin kayayyakin kiwo, almonds, broccoli, farin kabeji.
3. Vitamin D
Kodayake yana da bitamin, yana aiki kamar hormones a jiki. Hanta da kodan sun canza shi a matsayin nau'i na halitta na musamman - calciferol, wanda ke taimakawa wajen cire karin alli daga abinci.
Har ila yau yana karewa daga cututtuka masu tsanani (ciki har da nono, ciwon ciki da ciwon mahaifa). Vitamin D yana da mahimmanci don aikin al'ada na glandar thyroid kuma yana kare fata daga lalacewa da cututtuka.
Kwafin yau da kullum na bitamin shine 2.5 μg (na ciki da lactating - har zuwa 10 μg). Ya kasance a cikin mafi girma a cikin kifi, kayan kiwo da qwai.
4. Iron
Yana taka muhimmiyar rawa wajen samar da oxygen zuwa jikin kwayoyin halitta - kusan kashi biyu cikin uku na ƙarar a jiki shine ɓangare na hemoglobin, wanda ke ɗaukar oxygen kuma ya ba shi zuwa kyallen. Saboda haka, amfani da baƙin ƙarfe cikin jiki yana da mahimmanci ga rike da makamashi da kuma aiki na gaba. Sakamakon farko na rashin ƙarfe shine babban ƙarfi, wanda aka rika sau uku sau da yawa cikin mata fiye da maza.
Kwanin lokaci na baƙin ƙarfe shi ne 18 MG (kafin farawa na menopause), to - 8 MG. A lokacin daukar ciki, ya kamata a ƙara yawan kashi zuwa 27 milligrams.
Da ciwon hanta, molluscs, nama da kifi, alayyafo da wake.
Don ƙara shayar baƙin ƙarfe daga abinci, masu gina jiki sun ba da shawara ga abincin da ke cikin wannan kashi, wanda dole ne a cinye shi da bitamin C. Za ka iya maye gurbin allunan da abinci mai yawa a bitamin C - tumatir, barkono mai dadi, citrus.
5. Fiber
Fiber (ko cellulose) wani ɓangare ne na kayan abinci na abinci, wanda, a gaskiya, ba jiki ba ne (ko da yake an raba shi zuwa mai soluble da insoluble). Fiber yana da mahimmanci ga aiki na tsarin tsarin narkewa da ƙwayoyin cuta. Sugar zafin jiki yana ɗaure ga cholesterol kuma yana hana ya sha a cikin hanji da kuma shiga cikin jini. Fibers za su iya shafar aiki na hanji, yana da nau'i mai tsabta, wajibi ne don lafiyar mata.
Ana sarrafa sutura cikin sannu a hankali a cikin jiki kuma abincin da ke dauke da shi ƙananan calories, wato, suna haifar da jin dadi ba tare da babban yawan adadin kuzari ba.
Kwanan kashi na yau da kullum shi ne nau'in grams 30, wanda ya kamata a raba shi zuwa sassa uku, ta hanyar karin kumallo, abincin rana da abincin dare. Ana samo fiber a cikin hatsi, gurasar gurasar gari, taliya, masara, mafi yawan berries, Peas, wake da broccoli.
6. Omega-3 acid fat
An kuma kira su "masu amfani", wanda ba za'a iya samuwa ta hanyar zalunta daga sauran kayan mai. Abin da ya sa yana da mahimmanci don samun adadin kuɗin da ake bukata don abinci daga abinci.
Amfani da kayayyakin da ke dauke da acid acid omega-3 na iya rage haɗarin ciwo da ciwon zuciya har zuwa sau 3. Saboda haka, suna da shawarar musamman ga mutane fiye da shekaru 45. Nazarin ya nuna cewa wadannan kwayoyin suna da tasirin maganin ƙin jini da rage cututtuka a wasu cututtuka (alal misali, arthritis).
Kullum yana da 1, 1 gram. Tsayar da shi a cikin kifi mai yalwa: kifi, tuna, kayan daji, makirci.