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O tausaga uma lava ile aso 24 o Ianuari, e faʻamanatuina ai le National Girl Day Day e faʻailoa ai le faʻailoga tagata-faʻavae ma le le tutusa o feagai ma teineititi tamaititi i le sosaiete a Initia ma faʻalauteleina le malamalama e suia uiga ia latou na mulimuli mai ai ma le tuʻuina atu ia latou le lagolago ma avanoa.
Faʻatasi ai ma le tele o faʻafitauli o loʻo feagai ma fanau teine i Initia, o le le lava taumafa o se mea taua tele. O se suʻesuʻega fai mai o le tele o atunuu maualalo ma tutotonu-o tupe maua, o le aʻafiaga o le le lava meaʻai i teineiti talavou e maualuga, taʻitaʻia latou i le le lelei o le soifua maloloina, faʻaletonu gasegase ma meaola tau atinaʻe. [1]
I lenei tusitusiga, o le a tatou talanoaina ai meaʻai maloloina e tatau ona faaaofia i se taumafataga a se teineititi. Tagaʻi ane.
1. Meaʻai e tele le uʻamea
E tusa ai ma se suʻesuʻega, o le uʻamea le lava i teine talavou ma e ono aʻafia ai le 30 pasene o teineiti i atunuʻu e maualalo tupe maua ma agafesoʻotaʻi togi. Faʻapea foi, le lava uʻamea i le vave maitaga mafai mafua mafua leaga fanau taunuʻuga. [1]
O meaʻai e tele le uʻamea e mafai ona fesoasoani e puipuia le faʻalavelave o le anemia i teineiti talavou ma faʻamalosia le taua o le tino e pei o le tuputupu aʻe, puipuiga, faʻatupuina o muscular ma le mafaufau. [lua] O nisi o meaʻai e tele-uʻamea e aofia ai:
- Aano mumu
- Moa
- Pi
- Green veggies pei o le spinach ma broccoli
- Seafood
- Sioala e fai i uʻamea
- O fualaʻau mago e pei o le vine, prun, date ma cashews
2. Faʻataʻitaʻi
O faʻamaʻi o le mafaufau e masani lava ona maitauina i tausaga o talavou. Ole tele o suʻesuʻega ua faʻamaeʻaina ole atinaʻeina ole faiʻai o le talavou e aʻafia ile microbiota ole manava male faʻapea, ole tausiga ole microbiota-gut-faie axis e mafai ona fesoasoani ile tau puipuia male togafitia ole faʻafitauli ole mafaufau ile talavou, pei ole popolevale, psychosis male 'ai faʻafitauli. [3]
Probiotics o olaolaola meaola e fesoasoani faʻatumauina le aoga o le digestive system ma taofi faʻamaʻi i le faga. O nisi o meaʻai e faʻaaoga e faʻatamaia e le probiotics e aofia ai:
- Yoghurt
- Tempeh
- Le talitonu
- Kimchi
- Kombucha ti
- Pata susu
- Piko kukama
3. Fua
Fualaʻau o se tasi o sili ona manaʻomia mea taumafa mo talavou, aemaise lava talavou teine. E le gata ina maua ai ni soifua maloloina ofoofogia ae e puipuia ai foʻi le ova o le lapoʻa ma le lapopoʻa, o mea ia e ono lamatia ai faʻamaʻi tumau pei o le suka.
Nisi o fualaʻau maloloina e aofia ai:
- lanu moli
- Vaieli
- Kukama
- Lemon
- Aperila
- Papaya
- Avocado
4. Vitamini A
Vitamini A o leisi taua meaʻai aoga pe a maeʻa uʻamea e manaʻomia mo le tuputupu aʻe ma atinaʻe o teine talavou. E iai sona sao taua ile faʻatamaaga o feusuaiga, toe gaosia ma le faʻamalosia o le puipuiga, ma puipuia le ono aʻafia o faʻafitauli ole paʻu e pei ole fuafua, maanuminumi ma le suka.
Le lava o vitamini A i le taimi o le talavou mafai ona mafua tuai tuai o le fanautama faiga, paʻu faʻafitauli, manava manava ma faateleina lamatiaga o menorrhagia ma anemia. [4] Meaʻai maualuga i vitamini A aofia ai:
- Karoti
- Maukeni
- Uala
- Broccoli
- O oloa gaosi susu
- Fuafua
- Capsicums
5. O fatu atoa
O se suʻesuʻega talanoa e uiga i fatu atoa taumafaina ma faʻaititia le ono aʻafia o faʻamaʻi fatu, kanesa ma le suka. O fatu atoa o vaega taua ia o meaʻai a le fanau a le fanau ona o le oa o mea taua e pei o gaʻo (fesoasoani i le faʻatinoina o le malosi), alava (faʻatumauina le soifua maloloina), polotini (lagolago tuputupu aʻe ma atinaʻe) ma folate (e puipuia ai le aʻafiaga. o le anemia, autism ma rheumatoid gugu).
O fualaʻau atoa e tele na susunuina i seleala i Initia. O nisi o faʻataʻitaʻiga o fatu atoa e aofia ai:
- Pale
- Quinoa
- Buckwheat
- Sana
- Oati
- Atunuʻu
- Araisa enaena
E Faaiu
O le le lelei o meaʻai o se mea taua tele lea mo le le paleni o meaai i teineiti talavou. Lenei tausaga i le National Girl Tamaititi Aso, tatou tauto e taulai atu i sili atu le soifua maloloina ma meaai paleni o teine talavou ma fesoasoani i latou moni, mafaufau ma agafesootai atinae.
