Konke esikudlayo kuthinta ikhwalithi yama-gametes ethu (amaqanda nesidoda) ”, kuphawula uMaëla Le Borgne, i-Dietitian-nutritionist. “Nakuba izithiyo eziningi zingase zibe umsuka wokungabi nabantwana, ukunakekela okuqukethwe kwepuleti lakho kusiza ekukhuthazeni ukuvundisa futhi kubeke amathuba amaningi ohlangothini lwakho,” kuqhubeka yena. Ezinyangeni eziyisithupha ngaphambi kokuqala kokukhulelwa, abazali (hhayi nje umama!) Kumelwe babuyekeze ukudla kwabo.
I-Magnesium, insimbi, i-iodine… inqwaba!
"Ukudla okuhle ngesikhathi sokuqalwa kwama-gametes kusiza ukugwema" amaphutha e-DNA "okungaholela ezifweni lapho umuntu esemdala. Ngokunakekela le DNA, singaba nethonya elihle empilweni yezingane ezingakazalwa. I-epigenetics ”, ithuthukisa isazi sokudla. Ukudla okucebile: i-magnesium, i-vitamin B9, i-omega 3, i-selenium, i-vitamin C, i-iron ne-iodine ngakho-ke kumenywa kumamenyu abazali bakusasa. "Ngokwesibonelo, emini nakusihlwa, ungadla ipuleti lemifino eluhlaza (isipinashi, i-sorrel, i-watercress, i-lettuce yewundlu) kanye nama-pulses (ama-chickpeas, udali, ubhontshisi) okungenani kathathu ngesonto", kweluleka udokotela wezokudla. . Izinhlanzi ezincane ezinamafutha njenge-mackerel, ama-sardine noma i-herring zidliwa etafuleni ngesikhathi esifanayo nama-pulses. Kuthiwani ngamaqanda? “Izojatshulelwa njalo ekuseni ngesidlo sasekuseni! », Ungeza uMnu Le Borgne. “Akusekho ukudla okuphekiwe; ukungabi namaminerali nezakhi, nokusanhlamvu okucolisisiwe (irayisi elimhlophe, i-pasta emhlophe, isinkwa esimhlophe), ”kwengeza uchwepheshe. “Gxila ekudleni okucebile nge-iodine (inhlanzi nezimbaza) okuqinisekisa ukusebenza kahle kwegilo. Lokhu kuqinisekisa ukukhula okuhle komntwana wesikhathi esizayo kanye nokuvuthwa kwesimiso sakhe sezinzwa. “
IZINHLOKO ZAMAKHAMBI
I-Parsley, i-thyme, i-mint... inokufana kwazo okucebile kumaminerali (i-calcium, i-zinc, i-potassium…), ama-antioxidants (uvithamini C) no-vitamin B9 (i-folic acid). Zidle zisanda kuzalwa ukuze usebenzise izakhamzimba zazo. Futhi kuma-saladi akho, izitsha zama-pulses, izinhlanzi ezishisayo, engeza idlanzana eligcwele lamakhambi aqoshiwe.
INHLANZI EMAFUPHILE
Hamba uyodoba! I-Mackerel, ama-sardines, ama-herrings… Noma yini ihamba ngezinhlanzi ezinamafutha (esizidla kanye noma kabili ngesonto). Kumenyu: insimbi, amafutha abalulekile afana ne-omega 3, uvithamini B ne-iodine. Bahle bonke ohambweni lokuzala! Kodwa qaphela i-tuna, inhlanzi ekupheleni kochungechunge lokudla, equkethe izinsimbi ezisindayo ngobuningi futhi ayinconywa.
I-BRAZIL NUT
Lamantongomane amakhulu ahlinzekwa kahle nge-selenium. Kuyinto super antioxidant. Ivikela amasosha omzimba futhi isiza ukusebenza kwendlala yegilo. Ungadla amantongomane angafinyelela kwangu-3 ngosuku ukuze uhlangabezane nazo zonke izidingo zakho. Njengebhonasi, lesi sithelo se-gourmet siyimayini ye-magnesium.
AMAFUTHA E-COLZA
Thenga virgin kuqala abandayo sicindezelwe, okungcono esitolo organic. Izoba sezingeni elingcono. Futhi uyigcine esiqandisini ngemva kokuvula, ngoba i-omega 3 kula mafutha yemifino iyazwela ekukhanyeni nasekushiseni. Amandla abo? Ngokunciphisa ulwelwesi, bakhuthaza ukushintshana phakathi kwe-spermatozoa nama-oocyte.
I-EGG
Isikhathi esingcono kakhulu sokuyinambitha kusekuseni. Lokhu superfood kuwumthombo wamaprotheni futhi afakwe emzimbeni kanye nenqolobane yamavithamini D, B12, iron ne-choline, abaluleke kakhulu emisebenzini yengqondo. Lapho i-yolk inambitheka uketshezi, iletha i-amino acid ehilelekile ezinqubweni zokuphumula. Yiqiniso, sikhetha amaqanda izinga, kusukela izikhukhukazi ephakanyiswe endaweni evulekile futhi njengoba fresh ngangokunokwenzeka.
IMIFINO EYOMIWE
Ama-lentils, ubhontshisi namanye ama-peas ayingxenye ebalulekile yokudla kwethu. Okungcono kakhulu, njengoba lezi zitshalo ezisanhlamvu ziletha inqwaba yamaprotheni emifino epuletini lethu, kodwa futhi zicebile kuma-micro-nutrients, abalulekile emzimbeni: i-magnesium, insimbi, amavithamini eqembu B, ama-antioxidants. Okuqukethwe kwabo okuphezulu kwe-fiber kunomthelela ekuhambeni okuhle.
IMIFINO YAMAQESHA
Ziyimithombo kavithamini B9, i-magnesium, i-potassium nensimbi. Lokhu kunjalo, ikakhulukazi, isipinashi, iklabishi, i-sorrel, i-watercress noma i-ulethisi. Idliwa iphekiwe noma iluhlaza, le mifino eluhlaza inothe ngamavithamini e-anti-oxidant. Zidle zisha kakhulu, ngeke zigcine izinsuku ezingaphezu kwezimbili ngaphansi kwesiqandisi.