Thuc pham giau axit folic

Axit folic la mot dang vitamin B rat quan trong  doivoi phu nu. Giup tong hop AND va cac protein rat can thiet cho su sansinh cua te bao cau tao nen cac to chuc trong co the va dac biet totcho su mang thai sau nay.

Axit folic thuong duoc tap trung nhieu trong cac loaithuc pham nhu: Rau co mau xanh tham, ngu coc, trai cay, thit gia cam,gan va cac loai hat. Ben canh viec bo sung axit folic qua thuc pham, cothe uong them vien vi chat co folate bo sung se giup ha thap nguy comac cac benh ve tim mach.

Bo sung canxi

Tuoi day thi duoc coi la tuoi cua su phat trien khungxuong. Neu khong duoc bo sung day du, co the se de mac cac chung lechcot song, gu lung, xuong chau meo mo lam cho voc dang co the bi xau di,nghiem trong hon con gay anh huong den kha nang sinh san sau nay.

Do do, cac ban nu nen an, uong nhieu thuc pham  giaucanxi nhu : Sua, pho mai trang, ca moi, qua do, dau phu, hanh nhan vacac loai rau co mau sam.

Thuc pham giau vi luong sat

Co hai loai chat sat an chua trong thuc pham  la hemeiron va non heme. Heme iron duoc tim thay trong cac loai thit, ca connon heme chu yeu co trong cac loai rau la xanh, ngu coc, long do trung,duong mat va mot so loai hat.

Bo sung chat sat la dieu het suc can thiet vi no languyen to can thiet de cau tao nen mau. Nhung ban gai  gay, xanh xao,hay hoi hop, ra mo hoi trom chinh la bieu hien cua viec thieu vi luongsat.

Bo sung lipit

Co the can co mot luong lipit (mo) nhat dinh, no cotac dung dieu hoa chuc nang sinh duc cua nu gioi. Luong mo nhieu hay itse anh huong truc tiep  toi chu ky kinh nguyet va su trao doi hooc montrong co the.

Doi voi thieu nu, chuc nang hoat dong  cua buong trungphat trien chua hoan thien neu thieu mo rat de dan den tac kinh. Va bonao cung can day du chat de phat trien, neu luong mo trong co the giamdi 1/3, ban gai  de bi mac benh nao.

Bo sung luong lipit trong khau phan an hang ngay bang cac loai thit gia cam mot cach thich hop.

Khong the thieu vi luong kem

Mot nghien cuu  da chung minh, nguoi thieu kem se bicham lon, cham bieu hien gioi tinh. Vi trong co the, kem tham gia vaocau tao cua hon hai muoi loai men dieu khien nhieu qua trinh chuyen hoava phat trien te bao.

Trung binh mot ngay, co the can toi 20 mg kem, vi vaycac ban gai  can an day du cac loai thuc pham  nhu: so, hen, can tay,chuoi, qua bo, dau lac, trung, gan lon, toi va chocolate.

Bo sung cac loai vitamin

Vitamin rat da dang. Bo sung cac loai vitamin se rattot cho da, toc, he than kinh, mach mau luu thong, co the can doi. Cacloai thuc pham  giau vitamin nhu: ca rot, dua vang, khoai lang, dau, le,tao, trung, sua, gan dong vat, hat ngu coc, cac loai dau…

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