Nri oriri kwesịrị ekwesị nke nne - nkwa nke mmepe na mmepe nke nwa ọhụrụ, bụ onye a na-enye ara. Nchịkọta nke mmiri ara ehi na-eme ka ọ dịkwuo mkpa nke ahụ nwanyi iji nweta ike, ya mere, iji nọgide na-eme ka ọ dị mkpa iji rube isi n'ụkpụrụ nke nri na-edozi ahụ. Nchịkọta kwesịrị ịbụ ọkwa dị elu, kwadoro na isi ihe - abụba, protein, carbohydrates na vitamin-mineral composition. Kedu ihe ga-ekwe omume iri nne na-elekọta nwa? Kedu ihe ọṅụṅụ a na-atụ aro ka ị ṅụọ? Enwere m ike ịṅụ mmanya na-aba n'anya mgbe m na-enye nwa ara? Gụọ banyere nke a na ihe onwunwe anyị.
Uru na ime nke mmiri ara ara
Caloric ọdịnaya nke ara ara ara dị n'etiti 68-75 kcal / 100 ml. The protein ọdịnaya bụ 1.1-1.2 g / 100 ml, abụba - 3-5 g / 100 ml, calcium - 18-35 mg / 100 ml, ígwè - 0.03-0.08 mg / 100 ml, phosphorus - 13 -15 mg / 100 ml, lactose - 5.5-8.4 g / 100 ml. Mmiri ara ara bụ nri dị mma maka nwa amụrụ ọhụrụ, nke na-eme ka mgbaze ahụ ike, nkwenye siri ike, na enweghị mmeghachi omume nro. Ịme nwa na-egbochi afọ ntachi na colic na nwa ahụ, na-enyere aka izere diathesis, na-enye ahụ nwa ahụ ihe niile dị mkpa.
Kedu ihe ga-ekwe omume iri nne na-elekọta nwa?
Iji na-eri nri siri ike, na-egosi ọtụtụ mgbochi, ọ dịghị mkpa - ọ bụ ihe ndị ọzọ gara aga. Ụkpụrụ bụ isi: nri kwesịrị ịdị ụtọ na iche iche. Ndị na-eri nri na-atụ aro ịhọrọ ihe oriri nke ga-ejupụta calorie ọkụ na ego kwesịrị ekwesị - cheese cheese, elu, cheese, fish, meat, eggs, oatmeal / buckwheat, mkpụrụ osisi amị, apụl, kabeeji, akwụkwọ nri, tomato. Ejila bọta na ude mmiri - eme ka abụba na-eme ka mmiri ara ehi juo, ọ ka mma ịnye ihe oriri na abụba. Ọ na-aba uru ịchebe "nri" (crackers, mkpụrụ vaịn, fig, unere) adịghị mkpa maka nkwadebe, tinye nri nri ahụ maka nri ụtụtụ - tomato na porridge, mkpụrụ osisi a mịrị amị na yogọt, na-akwalite lactation na osisi na herbs (nettle, anise, fennel).
Kedu ihe ị ga-eri nne na-enye nwa ara na ọnwa mbụ mgbe a mụsịrị nwa?
Na ọnwa mbụ nke ị na-ara ara, ihe oriri na-edozi ahụ dị oké njọ. A na-ahapụ efere na ngwaahịa ndị a:
- biscuits akọrọ, ọka wit na rye, bran;
- mmiri ara ehi e tinyere mmiri ara, yoghurt eke (na-enweghị ihe nchebe, na akwa ákwà, na-ekpokpo ọkụ);
- mmiri ara ehi na mmiri;
- kụrụ akwụkwọ ma sie akwụkwọ nri: kọlịflawa, zucini, poteto, eyịm, carrots, kabeeji ọcha;
- anụ nke obere abụba dị iche iche: anụ ezi, anụ oke bekee, beef;
- eri nri onye anaghị eri anụ na broth unsaturated;
- na-esi nri / sie ọkụkọ na-enweghị skins;
- mmiri ara ehi mmiri ara ehi: kefir, cheese, cheese cheese.
Ị gaghị enwe ike ịṅụ mmiri ara ehi zuru ezu - ọ nwere ike ịkpalite mmepụta kpụ ọkụ n'ọnụ nke nwa ahụ, adala "na-adabere" na mmiri ndị na-emepụta ihe na mmiri, na mmiri ọkụ na mmiri.
Ihe nlele maka izu mbu nke lactation
- Akpa nri ụtụtụ: mmiri ara ehi oatmeal na butter (200 grams), biscuits, iko tii tii;
- nri ụtụtụ nke abụọ: otu iko yogot na-acha, sanwichi na cheese, bisikiiki akọrọ;
- nri ehihie: ihe esi nri (gram 150), poteto ndị a kpụkọrọ akpụkọ (100 grams), cutlet sitere na anụ ahụ na-abụchaghị abụba (gram 50), ihe nchịkọta na-adịghị mma nke mkpụrụ osisi a mịrị amị, achịcha ọka wit;
- ehihie nri: kissel / compote, obi cheese (100-120 grams);
- nri abalị: ọkụkọ ọkụ ọkụ / anụ nsị, ihe oriri na-edozi, chamomile tii;
- tupu ị lakpuo ụra: biscuits gwọọ, mmiri ara ehi e tinyere mmiri fermented / kefir (150-200 gram).
Kedu ihe ị nwere ike iri nne na-azụ nwa mgbe otu ọnwa gasịrị?
Nke nta nke nta, ị kwesịrị ịbawanye nri nri kwa ụbọchị, jiri nlezianya na-agbakwụnye ngwaahịa ọhụrụ. Enwere ike iri nri (pasili, mkpụrụ), tomato (gooseberries, ash ash, black currant), mkpụrụ ọhụrụ (akwukwo, apụl, pears), akwụkwọ nri (grarots carrots, cucumbers, kabeeji). Na mgbakwunye na anụ ahụ na vitamin, ha na-enye nwa ahụ nri eriri nri, nke dị mkpa iji gbochie ntachi na mgbaze nkịtị. Nri oriri nke protein bụ ihe dị mkpa maka ịzụlite nwa ahụ, na nchịkọta kwa ụbọchị, a ghaghị ịrịba nri, azụ azụ, anụ anụ, azụ (cod, pike perch). Ihe kachasị mkpa kwesịrị ịbụ steamed, sie na stewed efere. Nri ugboro ugboro bụ ugboro 5-7 n'ụbọchị, ọ dị mma - ọ bụla 3-4 awa. Ịhụ agụụ n'etiti nri ị nwere ike ịṅụ yogurt, kefir, tii na mmiri ara ehi. Ọ bụrụ na ịchọrọ ụtọ, ị nwere ike iri otu bisikiiki, 2-3 spoons nke jam ma ọ bụ jam.
Ihe nlele maka ọnwa nke abụọ nke lactation
- Nri ụtụtụ: mmiri ara ehi na butter (jam ma ọ bụ sugar nwere ike tinye ma ọ bụrụ na achọrọ), otu iko tii, cheese, bread;
- nri ụtụtụ nke abụọ: kuki, yogọt, apụl ma ọ bụ banana ọma;
- nri ehihie: bred / borsch (na-enweghị frying), sie (sie) azu, pasta, salad ọhụrụ carrot, mkpụrụ osisi mịrị amị compote / ọhụrụ apple ihe ọṅụṅụ, achịcha;
- nri ehihie: obere cheese, obere abụba utoojoo ude (10%), compote / kissel;
- nri abalị: meatballs na ọka ọṅụṅụ / ihe oriri na-edozi, salad tomato na cucumbers na elu, na-adịghị ike tii na jam, biscuits akọrọ;
- tupu ị lakpuo ụra: Sanwichi na cheese, kefir / ryazhenka (100-150 grams).
Ihe ndị a na-achọghị
Mmekorita na nwa nwere ike ime ka koko, chocolate, tomato uhie (raspberries, strawberries), mkpụrụ citrus (lemons, mandarins, oranges), pineapples, preservatives, ihe ndi a na-ese anwụrụ, ihe ndi ozo, ihe ndi ozo, na mmanu anu. Ihe dị mkpa: n'ọtụtụ ọnọdụ, mmeghachi omume ahụ na-amalite ruo awa 2-3 mgbe ọ na-eri nri, nke na-eme ka o kwe omume ịchọpụta ihe ize ndụ ya nwere nsị nke nwa. I nweghị ike imebi bali barley, agwa, mushrooms - ha na-akpali usoro nke gbaa ụka ma nwee ike ime ka colic.
Ndepụta ngwaahịa maka ndị nọọsụ
- Nri anụ ọkụkọ na anụ ụlọ (anụ ezi, beef, oke bekee, ọkụkọ, toki). Ọ bụrụ na o kwere mee, jiri ụbọchị ọ bụla. A na-esi nri, esi nri, stewed, frying. A na-esi nri ya ma ọ dịkarịa ala 2-2.5 awa na obere okpomọkụ, n'oge isi nri, a na-ekwe ka o jiri ọnyá dị oke ọnụ.
- Cereals. A na-akwado ha site na mmiri ma ọ bụ mmiri. Maka uto, ị nwere ike ịgbakwunye ntakịrị ude mmiri, bọta ma ọ bụ ude na ngwụsị nke nri.
- Ngwaahịa na-edozi ahụ. Na-eri kwa ụbọchị n'efir, mmiri ara ehi e ji mmiri ara ehi mee, na-aṅụ yoghurt, mmiri ara ehi arahụ, mmiri ara ehi na-abụchaghị abụba dị n'ụdị ose na achịcha chiiz. Ị pụghị ịgbakwunye jam, mmanụ aṅụ, shuga na ngwaahịa ndị a. Ọ dị mkpa ka itughari menu na brine "unripe" chiiz - mozzarella na brynza. Achịcha zuru ezu (nchịkọta na arụrụ n'ụlọ) ga-eji na ọnụ ọgụgụ dị oke.
- Osisi (quail, ọkụkọ).
- Pasta na-enweghị nri egg.
- Ihe oriri na achịcha. Akwụsị / wepuga na nri nri, mbadamba, gingerbread, achịcha ojii. Ị gaghị enwe bisikiiki ma ọ bụ kọfị na-eri nri ụtụtụ / nri abalị.
- Mkpụrụ. Ihe dị mma almọnd na hazelnuts, walnuts - 2-2.5 awa mgbe nri.
- Azụ. A na-ekwe ka o jiri ụdị abụba dị oke - pike perch, cod, pollock.
- Akwụkwọ nri. Ọ ka mma ka esi nri dị ka ihe ndị na-esi nri: green / ose uhie, poteto, kabeeji, eyịm, zucini, carrots. A na-atụ aro ka ị gbakwunye mmanụ aṅụ na-adịghị akọwapụta (soya, olive, sunflower) na efere a kwadebere ya. Nri akwụkwọ nri na-akpachara anya.
- Caviar (uhie, nwa - kacha mma).
Enwere ike maka spam iji nye nne ya nri?
Ee. Mkpụrụ nke sunflower - ihe na-edozi ahụ, nke dị mma ma dị mma, gụnyere mkpụrụ ndụ vitamin (F, D, E, A), ígwè, zinc, fluoride, iodine, manganese. Iji mkpụrụ osisi eme ihe mgbe nile na-enye aka na normalization nke ọrụ nke akụkụ eriri afọ, na-ewusi ike ahụ, na-egbochi mmepe nke ọrịa obi. Nne na-enye nwa ara nwere ike iri nri 25-60 nke mkpụrụ osisi sunflower kwa ụbọchị - nke a ga-erite uru ma ya ma nwa.
Ọ ga-ekwe omume inye nwa ara ehi arahụ?
Ee. Nri imeju bụ ihe na-emepụta ihe nke nwere ihe ndị dị ndụ na ihe dị mma. Ọ nwere protein ndị na-edozi ígwè, nke na-arụ ọrụ dị mkpa n'iwepụta ọbara, vitamin K, E, D, A, sodium, potassium, calcium. Na-etinye nsị ime ehi na nri nwere ike na a ga-eme site na ụbọchị mbụ nke ịmị ara. Ihe dị mkpa: Ụmụ nwanyị na-akwa iko na cholesterol dị elu na-enwekarị imeju ka akwadoghị nsogbu na usoro obi.
Nne nne nwere ike inye chiiz?
Ee. N'oge a na - enye nwa ara, a na - ekwe ka whelks rie, ihe kachasị mkpa bụ ịchekwa ihe mgbochi, ebe ọ bụ na nsen na cheese nwere ike ịkpata mmeghachi omume na - adịghị mma site na eriri afọ nke nwa ahụ.
Aro:
- Nri kwa ụbọchị nke curd achịcha ekwesịghị gafere 100-120 grams (4-5 iberibe), nri izu ụka nke 200-220 grams. The ezigbo nhọrọ - otu ugboro n'izu maka 150-200 grams;
- atụkwasịla ihe ndị ọzọ (apricots, mịrị, prunes) ka cheesecakes;
- Maka ikuku, jiri oliv ohuru ma ọ bụ mmanụ olulu na-eme ihe.
Nne na-elekọta nwa nwere ike kọlịflawa na broccoli?
Ee. Cabbage bụ nri siri ike ma dị ụtọ nke bara uru na vitamin na folic acid. Jiri broccoli na kọlịflawa ka mma na stewed ma ọ bụ sie sie, nke mere ka ị ghara ịkpasu mmepụta nwa gas.
Ụdị mkpụrụ dị aṅaa ka nne nwere ike ịzụ nwa?
Na oge a, echiche nke ndị na-amụ nwa na-agbanye. Ụfọdụ na-arụ ụka na rue mgbe nwa ahụ ga-abụ ọnwa atọ, ihe oriri na-eri anụ ekwesịghị iri nne ya, ndị ọzọ anaghị enwe ọnụ ma kwe ka ha tinye mkpụrụ na nri. N'ọnọdụ ọ bụla, ịkwesịrị ịkpachara anya maka ube oyibo, mango na citrus - nke a bụ eziokwu a maara nke ọma.
Ma ọ ga-ekwe omume ụtọ udara?
Ajụjụ ahụ bụ ihe na-enweghị isi, n'ihi na pigmenti, na-enye red tint na tomato, nwere ike ime ka ihe nfụkasị mmeghachi omume na ụmụ nwere mkpụrụ ndụ predisposition ka allergies. A na-ahapụ ya ka ọ rie ọtụtụ tomato cherry ma ọ bụ cherry dị ụtọ, kama ọ bụ naanị dị ka nnwale.
Ọ dị mma ka nne nọọsụ rie nri?
Ee. Banana - mkpụrụ osisi na-atọ ụtọ na ahụike, nwere ọtụtụ vitamin, saline ịnweta na nri. Mgbe o jiri ya, ụda nke ahụ na-ebili, ọnọdụ ahụ ka mma, ikike dị mkpa maka ilekọta nwa amụrụ ọhụrụ pụtara.
Enwere m ike ịnweta bọmbụ?
Ee. Mkpụrụ pọmigranet bụ ezigbo ụlọ nkwakọba ihe nke vitamin, amino acids na ihe ndị na-emepụta ihe, ọ bara uru maka ahu, na-arịwanye elu ọgụ ma na-ewusi usoro ụjọ ahụ ike. Ihe kachasị mkpa - iji nyochaa ma jiri nlezianya na-elekọta ahụike gị na ahụike nke nwa ahụ. Ịkwesịrị ịmalite site na 2-3 grains kwa ụbọchị, jiri nwayọọ nwayọọ na-amụba dose. Mkpụrụ pọmigranet ka mma ịṅụ mmanya n'ụdị (a ga-eji ihe karịrị gram 30 kwa ụbọchị) - nke a ga-ebelata ihe ize ndụ nke ụmụaka ahụ.
Ọ ga-ekwe omume ka nne nọọsụ nwee persimmon?
Ee. Persimmon bara ọgaranya na ígwè, vitamin C, carbohydrates, magnesium, potassium, fiber. Ọ na-akwado nkwonkwo, na-achịkwa ọrụ nke eriri afọ, na-asacha arịa ndị ahụ ma na-akpali ọrụ obi. N'otu oge ahụ, persimmon bụ ihe na-ekpo ọkụ siri ike ma nwee ike ịkpasu iwe ọkụ na nwa ọhụrụ, n'ihi ya, a ga-eri ya na nlekọta, jiri nlezianya na-ele mmeghachi omume nwa ahụ. Ọ bụrụ na ọrịa anaghị adị, ọ ga-adị mfe iri 300-350 grams nke persimmons kwa ụbọchị.
Enwere m ike ịnweta tiwi?
Ee. Kiwi na-enye nwa ara bụ mkpụrụ dị mkpa. Ọ na-agụnye acid ascorbic, iodine, calcium, ígwè, vitamin A, C, B6, PP, fiber, acid acids. Nne kwesiri ịbanye kiwi na nri ha nke ọma, na nzụlite mkpụrụ osisi ndị ama ama ama. Mgbe nwata nwere itching na akpụkpọ anụ, ọ ka mma ịhapụ kiwi.
Enwere m ike ime ka mama m ṅụọ mmanya?
Ịṅụ mmanya na-aba n'anya mgbe ị na-atụrụ ime bụ aka dị elu, ndị dọkịta anaghị akwado nke a. N'ihe banyere ịṅụ mmanya na ịmị ara, ndị dọkịta na-ekwenye. Kedu ihe dị mkpa iji mara nne na-elekọta nwa banyere mmetụta mmanya na-aba n'anya nwa ahụ?
- Mmanya na - aba n'anya na - abanye ngwa ngwa n'ime mmiri ara ehi, a na - edozi ọkwa dị elu karịa minit 30-50 mgbe gọọmentị gasịrị. Ntubiga mmanya nke nne na-ewe ihe dịka awa 2-3.
- Ọnụ ọgụgụ nke ịṅụ mmanya na-ekpo ọkụ na nwa na-eme ara ara na-adabere kpọmkwem na mmanya. Ọ bụrụ na nne na-elekọta nwa na-egbochi ihe ọṅụṅụ otu ihe ọṅụṅụ kwa ụbọchị ma ọ bụ na - aṅụ mmanya na - aba n'anya, nke a anaghị abụrụ nwatakịrị ihe ize ndụ.
- Mmetụta ndị nwere ike ịnweta mgbe ị na-aṅụ mmanya si n'aka nne na-enye nwa ara: adịghị ike, nro ụra, ihe gbasara nke nwere ike ịmị arama ara, ọkara nke nwatakịrị.
- Mmiri mmanya na-aba n'anya na onye toro eto bụ mita 30 na awa 2.5, ya mere ịṅụ mmanya na-abaghị uru abụghị ihe kpatara ịjụ inye nwa ara.
- Mmanya na-aba n'anya adịghị agwakọta na mmiri ara ehi, ya mere ekwula ya mgbe ị ṅụsịrị mmanya.
- Ndị ndụmọdụ na-enye nwa ara na-ekwu na enweghi ike ibu arọ nwere ike ịṅụ ihe ọṅụṅụ 300-350 milliaime biya n'ejighị egwu maka ahụike nke nwa ahụ.
- N'agbanyeghị "ogo", ịṅụ mmanya champagne n'oge a na-enye nwa ara adịghị atụ aro ya, n'ihi na ọ nwere ike ime ka nwatakịrị ahụ gbasapụ na colic n'ihi carbon dioxide dị na ya.
Mmiri ọbara ọbara na-enye nwa ara
N'etiti ụmụ agbọghọ na-eto eto, e nwere echiche nke ụfọdụ ndị pediatric na-akwado na iko mmanya dị mma na-acha ọbara ọbara bara uru maka nne na nwa na-enye nwa ara. Nke a ọ bụ eziokwu? N'ezie, mmanya na-eri na ezi uche na-ebelata ọkwa shuga, nwere mgbochi mkpali na antitumor Njirimara, na-emetụta mgbaze, na-egbochi oke ibu. Otú ọ dị, mmetụta ya na mmiri ara ara adịghị amụcha nke ọma, n'ihi ya, ọ bụghị ezigbo ihe ize ndụ.
Àgwà ọma nke mmanya na-acha ọbara ọbara:
- kwa ụbọchị a ga-atụ aro ya bụ gram 50;
- nwere manganese, iodine, magnesium, potassium, manganese, vitamin P, C, B1, B2;
- Resveratol na-acha ọbara ọbara nwere mmetụta dị ike antitumor;
- ihe omuma ya gunyere catechins, nke a na - eme ka o doo anya site na mmekorita nke antimicrobial ma mee ka mmeghachi omume nke nje na -
- na-ebelata ọnụ ọgụgụ nke mkpụrụ ndụ abụba, na-egbochi ọrịa ndị na-arịa ọrịa;
- eme ka ọnụ ọgụgụ lipoproteins rịa elu cholesterol si n'ahụ;
- na-echebe ihe nchekwa ahụ site na mmetụta ọjọọ nke x-ray na radiation radiation ultraviolet;
- na-eme ka ụbụrụ na-ehi ụra n'ihi ụda dị elu nke melatonin;
- na-emepụta ihe ndị na-emepụta ihe dị na gallbladder, na-enyere abụba aka; enwekwu agụụ.
Àgwà ọjọọ nke mmanya na-acha ọbara ọbara:
- ọgwụ ọjọọ kwa ụbọchị karịrị 50 gram;
- nwere ọtụtụ allergens (pollen, yist, mkpụrụ osisi) na histamins, nke na-eme ka ọkpụkpụ na-egbu egbu, sneezing, itching;
- mmanya polyphenols nwere ike ime ka mwakpo mpụga, sulfur dioxide - ọgụ nke ụkwara ume ọkụ;
- na mmanya a na-achịkwaghị achịkwa, mmetọ nke enzymatic na-akwụsị ngwa ngwa na acetic aldehyde na-agbakọba n'ime imeju, nke na-atụ egwu cirrhosis n'ọdịnihu;
- ịdaba na mmiri ara ehi na nwa mmanya na-aba n'anya nwere ike ịkpasu mmebi nke mkpụrụ ndụ nke ụbụrụ na ụbụrụ ya.
Aro:
- ọ bụrụ na enwere mmasị ịṅụ mmanya, ị kwesịrị ilekọta ịzụ nwa ahụ n'ọdịnihu - igosipụta mmiri ara ehi maka 1-2 feedings;
- Na-azụ nwata ahụ nanị mgbe nne gụchara ya n'emeghị ya;
- ịṅụ mmanya na-aba n'anya n'oge nri na-ebelata absorption n'ime ọbara;
- Ka mmanya na-aba n'anya karị, ọ na-ewepụ ya n'ahụ nne ya.
Nne nwanyi na - eme ka enweghi mmiri ara ara, oge na - eto eto ma na - enwe obere uru na nwa, ya mere emela ka mmanya na - aba n'anya mgbe ị na - aṅụ ara ehi.
Ihe ọṅụṅụ na-abaghị n'ihe na-enye nwa ara
Iji hụ na mmiri ara ehi dị mkpa mgbe ị na-agụ akwụkwọ, nri zuru oke dị oke mkpa. Kedu ihe m nwere ike ịṅụ na nne m na-enye nwa ara?
Enwere m ike ị na-aṅụ ara nne m?
A na-atụ aro ka ị ṅụọ ihe ọṅụṅụ ọ bụla a kpụpụtara ọhụrụ, ma ọ bụghị greepu na citrus (lemon, oroma, tankị) - ha nwere ike ịkpasu nwatakịrị ka ọ na-emegharị ahụ na eriri afọ.
Enwere ike ara ehi ara ara nye nne na-enye nwa ara?
Mmiri ara ehi zuru oke maka oge ị na-aṅụ ara ka mma kpam kpam site na menu ụbọchị. Ọ bụrụ na ịchọrọ n'ezie, ịnwere ike ịṅụ ihe karịrị 150-250 milliliters kwa ụbọchị, ma ọ bụrụ na nwa anaghị azaghachi ya na bloating na colic. Ma mmiri ara ehi na mmiri ara ehi (2,5%) dị oké mkpa maka nne, ọ dị mkpa ịṅụ mmiri yoghurts, yogọt, kefir, jiri abụba na-esi ísì ụtọ na obere cheese.
Ma ọ ga-ekwe omume maka lactating mum kvass
A ghaghị izere ihe ọṅụṅụ a, ebe ọ bụ na ọ nwere ihe dị iche iche na kvass. Ị nwere ike ịṅụ ụfọdụ kvass dị mma na ọdịnaya nke yist, shuga na malt.
Enwere m ike ịnye m nri m
Ezigbo - unsote compote nke mkpụrụ osisi mịrị amị. Ezigbo tọrọ ụtọ ma bara uru nke herbal teas sitere na cranberries, ụgbụ, chamomiles, ihe ọṅụṅụ na ụgbụ na-edozi onwe ya.
Enwere m ike arata nne m koko na chocolate
Dị ka o kwere mee, a ghaghị ịṅụ mmanya ndị a kpamkpam site na nri - ha bụ ndị na-arịa ọrịa allergens siri ike ma nwee ike ịkpata mmeghachi omume na-adịghị mma na nwa ahụ.
Enwere m ike ị na-arahụ mama m?
Kọfị na-elekọta nwa nwere ike ịṅụ mmanya, ma ọ bụghị ihe karịrị 700 milliliters kwa ụbọchị. A ghaghị iburu n'uche na a na-ahụ caffeine na coca-cola, tii siri ike, ọgwụ ụfọdụ. Ọ bụrụ na nwa ahụ amalite ịgbanwu ma ọ bụ na-ehighị ụra nke ọma, ọ ka mma ka mama belata oge a na-emefu kọfị.
Nri n'oge a na-enye nwa ara kwesịrị ịbụ ihe dị mma, ahụike, na-enweghị nchebe, nitrates na akwa ákwà. Azịza nye ajụjụ nke ihe nne na-azụ nwa ga-eri, na-adabere n'ụdị ahụike nke nwa na nne, nakwa na usoro nchịkọta nri na-ezighi ezi, ihe mgbochi nwere ike ịdị mfe ma dị ntakịrị.