Ngezimo zomzimba ezihlukile bayazenza izidingo zokudla okunempilo kwabesilisa nabesifazane nazo zihlukileNgakho-ke, kubalulekile ukwazi umehluko ukuze umsoco ufeze indima yawo ebulilini ngabunye.
Lapha sizokhuluma ngomehluko othile maqondana nezidingo zokudla kwabesilisa nabesifazane.
1. I-calcium
I-Las abesifazane zithinteka kalula ku- kwamathambo kunamadoda, okwenzelwe wona owesifazane osebenzayo kufanele adle amagremu ayi-1.500 e-calcium nsuku zonke, lapho kufanele kungezwe khona ukuzivocavoca umzimba njalo, luleka izazi zokudla.
Ngesikhathi abesilisa badinga kuphela amagremu angama-800 we-calcium ngosukuNjengoba i-calcium eningi emadodeni ingadala umdlavuza wendlala yabesilisa.
Ukufaka i-calcium yemvelo kungakuhle ukuthi umzimba udle imikhiqizo yemvubelo, Imbewu yeSesame omhlophe, ubisi lwenkomo, ubisi lwe-soy kubantu abadla inyama, inhlanzi, imfanzi, inkalankala kanye ne-lobster, konke ukudla kwemvelo okunenqwaba yamaminerali.
2. Insimbi
Njengoba abesifazane beya esikhathini njalo ngenyanga, maningi amathuba okuthi baphathwe yilesi sifo i-anemia, ngakho-ke kunconywa ukuthi badle u-18 mg wensimbi ngosuku ngaphambi kokungena ku- ukuya esikhathini.
Okwamanje, abesilisa kufanele basebenzise kuphela ama-milligram ayi-8 ensimbi ngosuku kanye nokudla okunothile kumaminerali kungatholakala kwimifino eluhlaza njengama sipinashi, imidumba efana nodali, isibindi senkomo, kungenjalo thintana nodokotela wakho izithako zensimbi.
3. Uvithamini D
La i-vitamin D isiza ukumuncwa kwe-calcium futhi kuyadingeka kakhulu ukuvimbela i-osteoporosisNgakho-ke, abesifazane kufanele badle okungenani ama-milligram angama-50 kavithamini D nsuku zonke, indlela engcono yokuyithola ngokuthatha ilanga eliqondile ngezikhathi ezinconyiwe zosuku.
UVitamin D angatholakala futhi ngokudla imikhiqizo yobisi kanye nokudla kwasolwandle.
Isithombe: Flickr