Zvokudya zvinowedzera kubereka uye kaviri mikana yekuzvitakura

Kuva nemwana kurota kwevaviri vese vavanovavarira kuwana munzira dzese kana ikanonoka, uye chiratidzo chekubereka kwemurume nemukadzi zvinovanetsa kuti varasikirwe kana kukanganiswa, uye kana zvikaitika ivo. tsvaga zvose zvinogona kusimbisa kubereka uye kuwedzera mikana yekubereka.

Kune zvishoma zvekudya zvinovaka muviri zvinogona kubatsira mukuwedzera mbereko yemukadzi, zvinonyanya kukosha ndeizvi:

miriwo yemashizha yakasvibirira

Miriwo inogona kubatsira kuwedzera chiyero chekuzvitakura muvakadzi, sezvo ivo vakapfuma muvhithamini yakakosha nemaminerari. Uye miriwo yakasvibirira ine huwandu hukuru hwe folic acid, iyo inobatsira kudzivirira chero hurema hwekuzvarwa kwe fetus.

mukaka

Mhando dzose dzemukaka dzakapfuma mu calcium, uye vhitamini D, iyo inogona kuita basa guru muhutano hwekubereka, uye vakadzi vanotambura nezvinetso zve ovulation vanogona kunyanya kubatsirwa kubva kune rimwe basa remukaka wose pazuva.

mazai

Mapuroteni emhando yepamusoro aripo mumazai anoita kuti abatsire zvakanyanya, mukuwedzera kubereka.

Zviyo zvose

Iine huwandu hwakawanda hwefiber yekudya inobatsira kuderedza uremu.Kutorwa kweshuga muchingwa chebrown, mupunga webrown, pasta yebrown, oats uye gorosi inononoka pane chikafu chinogadzirwa kubva muzenga izvo zvinoita kuti insulin ikwire. chikonzero chekunonoka kubata pamuviri.

makarotsi

Zvikafu zveyero neorenji zvakaita semakarotsi, mbatatisi uye cantaloupe zvakapfuma mu beta-carotene, iyo inobatsira kudzikamisa mahomoni, uye zvakare kudzivirira kupfupfudzika.

guava

Iine chikamu chakanaka che antioxidants inokanganisa kukwanisa kwemuviri kubereka, uyewo vitamin CE - zinc - lycopene, mapuroteni uye fiber, izvo zvose zvinobatsira kuwedzera mikana yekuve nepamuviri uye kuvandudza kubereka.