Zvokudya zvinovaka muviri zvevarume nevakadzi zvinopa kusiyana kukuru nekuda kweiyo biological, hormonal uye metabolic zvinhu. Kunzwisisa kusiyana uku kunokosha pakuchengetedza kudya kwakakwana kunobatsira kune hutano hurefu uye hutano.
Macronutrients uye metabolism
ari macronutrients (mapuroteni, makabhohaidhiretsi uye mafuta) anoita basa rinokosha mukudya kwemunhu chero upi zvake, asi pane kusiyana kwehuwandu hunodiwa nevarume nevakadzi.
Varume, kazhinji, vane yakakwira basal metabolism nekuda kwechikamu chepamusoro chemhasuru. Nekuda kweizvozvo, ivo vanowanzoda yakakwira yezuva nezuva caloric kudya kuti vachengetedze huremu hwavo uye mazinga esimba.
Vakadzi, kune rumwe rutivi, vanowanzoda kuunganidza mafuta akawanda emuviri, iyo inokonzerwa neestrogens. Izvi zvinoreva kuti ivo vanofanirwa kutarisisa zvakanyanya kugovera macronutrients, kuisa pamberi Mafuta ane hutano uye emhando yepamusoro mapuroteni masosi.
Chaiyo micronutrient inoda
Micronutrients se mavitamini nemaminera Vanewo zvinodiwa zvakasiyana zvichienderana nebonde.
Calcium uye vitamini D
Vakadzi vari panjodzi huru ye osteoporosis nekuda kwekuderedzwa kweesrogen nezera, kunyanya mushure mekuenda kumwedzi. Naizvozvo, ivo vanofanirwa kuve nechokwadi chekudya calcium (1.000 kusvika 1.500 mg zuva nezuva) uye zvakakwana vitamini D kuvandudza kunyura kweiyo mineral.
Hierro
Nekuda kwekuenda kumwedzi, vakadzi vanoda kupihwa hierro pamusoro pevarume. Kudya kwezuva nezuva kwe18 mg kunokurudzirwa., nepo varume vachingoda 8 mg chete. Kushaikwa kwesimbi kunogona kukonzera anemia, kuneta uye kuderera kwekuita kwemuviri.
Folic acid
El folic acid (vitamin B9) yakakosha pakuumbwa kwemasero matsvuku eropa uye hutano hwemaserura. Muvakadzi vezera rekubereka, kushandiswa kwayo kunokosha pakudzivirira kukanganisa kwekuberekwa panguva yekuzvitakura.
Magnesium uye zinc
El magnesio inobatsira mukushanda kwemhasuru, nepo iyo zinc Ndiyo yakakosha kune immune system. Varume vanoda zinc yakawanda (11 mg zuva nezuva) kupfuura vakadzi (8 mg), sezvo iyi mineral inokanganisa kugadzirwa kwe testosterone.
Matanho ehupenyu uye zvinodiwa zvekudya
Zvokudya zvinovaka muviri zvinosiyana muupenyu hwose hwomunhu. Zvinhu zvakadai sekuyaruka, humai nekuguma kuenda kumwedzi zvinokanganisa zvinodiwa zve mavitamini nemaminera.
Kuyaruka
Munguva yekuyaruka, vese varume nevakadzi vanoona kukurumidza kukura kunoda kuwedzera kwekudya. mapuroteni, iron uye calcium. Zvakakosha kuve nechokwadi chekudya kwakasiyana kudzivirira kushomeka kwekudya.
Kubata uye kuyamwisa
Panguva yekuzvitakura, vakadzi vanofanira kuwedzera kudya kwavo folic acid, calcium, iron uye omega-3. Mukuwedzera, panguva yekuyamwisa, zvinodiwa zvekudya zvinowedzera, saka kuwedzera kwekoriori ye 100 mg / kg inokurudzirwa. 300-500 kcal zuva nezuva.
Kuenda kumwedzi
Kuenda kumwedzi kunounza shanduko yehomoni inowedzera njodzi ye osteoporosis uye zvirwere zvemwoyo. Kudya kwakapfuma mu calcium, vhitamini D uye mafuta ane hutano kunogona kubatsira kuderedza izvi mhedzisiro.
General kurudziro yekudya kwakaringana
- Batanidza zvakasiyana-siyana zve michero nemiriwo mukudya kwezuva nezuva.
- Isa pamberi kudyiwa kwe kuonda protein, zvakadai sehove, huku nenyemba.
- Sarudza mafuta ane hutano, sevaya varipo mumakotapeya, nzungu nemafuta omuorivhi.
- Dzivisa kunyanyisa kushandiswa kwe akawedzera shuga uye ultra-processed foods.
- inwa zvakakwana mvura kuchengetedza hydration yakanaka.
- Ita maekisesaizi emuviri nguva dzose kuti uenderane nekudya kwakanaka.
kunzwisisa kusiyana kwekudya pakati pevarume nevakadzi inokubvumira kutora miitiro yekudya inonyatsokodzera chikamu chimwe nechimwe chehupenyu. Kudya kwakadzikama uye kwakagadzirirwa munhu kunogona kuita mutsauko mukuru mukudzivirira zvirwere nekuvandudza hupenyu hwehupenyu.