Gutwita nigihe cyiza mubuzima bwumugore uwo ari we wese. Kandi mubyukuri: Niki cyagereranywa niki cyifuzo gishimishije cyigitangaza? Ariko, ntabwo ari ngombwa kwibagirwa ko igikoresho cyamavuko no kuvuka cyumwana bisaba gukangurira ingabo zose zumugore. Niyo mpamvu mu gihe cyo gutegura gutwita ari ngombwa gufata ingamba zimwe.
Ntabwo ari ibanga kubona urufunguzo rwinzira yatsinze kandi rukora urumuri nuburyo bwiza bwimirire yumugore mugihe cyimiterere yiki gihe cyimihango, harimo mugihe cyo gutegura. Abafite inyoni zivuga iki kuri ibi?
Ibyifuzo byimirire bihabwa abagore gutegura umwana birasanzwe. Muri rusange, umugore ntashobora guhindura indyo isanzwe. Ni ngombwa gusa kwikuramo ibiryo byangiza, kandi kandi kwemeza ko imbaraga ari ingirakamaro kandi iringaniye. Ni ngombwa gushiramo imbuto n'imboga muri menu ya buri munsi - isoko ntagereranywa ya vitamine n'ibindi bintu by'ingirakamaro. No mu ndyo, amata n'ibikomoka ku mata bigomba kuba bihari: Bafasha gukumira kubura calcium mumubiri wumugore utwite. Niba umugore yubahirije ibiryo byihariye, kurugero, byari ibikomoka ku bimera, hanyuma muguteganya igenamigambi, biracyakwiye guhindura indyo isanzwe. Gukoresha poroteyine yinyamaswa bikubiye mu nyama, ibiryo byo mu nyanja, amafi n'amagi birakenewe kugirango dukomeze imbaraga n'imbaraga z'umubiri, bitegurira ikizamini kitoroshye. Ni poroteyine yinyamanswa irimo aside amino ni ngombwa kumuntu, kugirango umubiri udashoboye bityo bashobore kuzana ibiryo.
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Birakenewe gukoresha ibicuruzwa bikungahaye muri fibre, kuko ibi bigabanya cyane ibyago byo kuririmba no kuva amaraso mugihe utwite. Usibye imboga n'imbuto zimaze kuvugwa, fibre ikubiye mu binyampeke, ibicuruzwa byose by'ingano, ibinyamisogwe. Igishinwa cyinshi, nukuvuga, ntabwo ari fibre gusa, ahubwo ni na enzymes muzima yari ikeneye kugirango yigirire ibiryo bya poroteyine.
Mu ndyo yumugore uteganya kuba mama, ibicuruzwa bigomba kuba bihari - Inkomoko ya Omega 3 acide acide. Aya ni amafi yo mu nyanja (mbere ya Mackerel, tuna, trout, pike), amavuta y'ibigori, amavuta, avoka, avoka, ibihuru. Ubunini bwuzuye bwamabari bugomba kurenga 10% byimirire ya buri munsi. Kubwibyo, ni ngombwa cyane gukoresha amavuta yingirakamaro mukugabanya ikoreshwa ryamavuta yangiza (yuzuye, transhira no mu kirere) kugeza byibuze. Ibi bintu byangiza bikubiye cyane cyane "imyanda yibiribwa" nkubu: Byihuta, Ibihuha, nibindi
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Bikwiye kwitabwaho bidasanzwe bigomba kwishyurwa imbaga yumubiri. Birazwi ko abagore barwaye umubyibuho ukabije kugirango batwite. Gutwita mubisanzwe birabagora, ingorane zirakunze gutezwa imbere, inzira yo kubyara iragoye. Ku bagore bafite indangagaciro z'umubiri, abarenga 30, ndetse no kugabanya ibiro bike bigira uruhare mu kwiyongera cyane mu buryo bugaragara bwo gusama hamwe n'ubwiza bwo gutwita. Muri icyo gihe, ntibishoboka kwibagirwa ko igihe cyo kugabanya ibiro nacyo gihangayikishije umubiri. Kubwibyo, ikibazo cyuburemere burenze bugomba gukorwa igihe kirekire mbere yuko habaho gutwita. Birumvikana ko bikwiye kureka gukoresha ibicuruzwa bigira uruhare mu gukusanya byihuse kandi ntuzane inyungu kumubiri (ibiryo byihuse, ibinyobwa bisimbuka, ibinyobwa bya karubone,.
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Ni ngombwa kandi gukoresha amazi ahagije. Birahagije kubara byoroshye - 35 ml kuri kg 1 yuburemere. Iyi ni igipimo cya buri munsi gikenewe kumuntu. Niba icyayi, ikawa, umutobe, indimu ikoreshwa nk'ikinyobwa, noneho ugomba kwibuka ko umubiri wacu ubabona ibiryo. Kubera iyo mpamvu, ibi binyobwa bitwara amazi mu mubiri. Niba wanyoye igikombe kimwe cyicyayi, ugomba kongeramo amazi abiri yinyongera ku gipimo cya buri munsi.
Muri icyo gihe, kugirango wirinde gutinda amazi mumubiri - ibibazo bikunze kugaragara mugihe cyo gutwita - umuntu agomba kugabanya ikoreshwa ryumunyu, kimwe nibicuruzwa bikaze, byanyweye.
Nibyiza cyane kumubiri wumugore utwite ni aside folike. Birazwi ko abagore barwaye indwara ya folike zongera ibyago byo kuvuka k'umwana n'inebwe yo mu gicunga cy'imitsi no guteza imbere indwara zidahuye n'ubuzima. Acide folike agomba gutangira gufata inda zose zogutegura abagore, usibye indyo isanzwe. Komeza kwakira acide ya folike bingana n'ibyumweru 12 byo gutwita. Igipimo cya acide folike kigomba kugaragazwa na muganga.
Ntawabura kuvuga, kunywa inzoga bigomba kwiyongera.
Gutandukanya ibitekerezo bikwiye imirire ya papa uzaza. Igomba kandi kuringaniza: Kuberako ubwiza bwintanga buterwa nayo. Spermantozoa ibaho, kimwe na selile zitukura, amezi atatu. Kubwibyo, ba Padiri b'ejo hazaza bagomba no gutekereza kubuzima bwabo kandi nimirire yabo. Ni ngombwa kurya ibicuruzwa bikungahaye muri Selenium na Zinc (urugero, inyama zitukura, umwijima, imbuto, nibindi). Umugabo muri iki gihe agomba kuburanishwa gukurikiza amahame yubuzima bwiza no kureka ingeso mbi.