Chakudya chabwino cha amayi pamene akuyamwitsa ndi kofunika kuti mwanayo akhale ndi thanzi labwino. Zaka zingapo zapitazo akatswiri padziko lonse lapansi adayambitsa kuyamwitsa patapita zaka zambiri kuti anthu azidyetsa mkaka. Unali mkaka wa amayi umene umadziwika kuti ndiwopereka chithandizo chabwino cha mwana. Kuyamwitsa kumaperekanso kugwirizana kwambiri ndi amayi, kumalimbitsa mgwirizano pakati pa iye ndi mwana wake.
Akatswiri apeza kuti kuyamwitsa ndikofunikira kwambiri kwa thanzi la mwana, osati pa ubwana, komanso pokhala wamkulu. Chitetezo chokwanira, chomwe chimapangidwa ndi thupi la khanda, chimakhalabe moyo. Ndi momwe mwana adzadyetse, moteronso amayi ake oyamwitsa, mlingo wa chitetezo chokwanira komanso thanzi labwino la mwanayo komanso munthu wamkulu adzadalira.
Ubwino wa kuyamwitsa
Maonekedwe a mkaka wamtundu mwachibadwa ndi oyenerera pa zosowa za mwanayo. Tiyeni tiyese kuyerekeza mkaka wa m'mawere ndi, mwachitsanzo, mkaka wa ng'ombe, umene umakhala ngati maziko a kupanga ma mkaka. Chabwino, choyamba, mapuloteni m'ma mkaka wa m'mawere amakhala ochulukirapo ndipo amawongolera mosavuta, mosiyana ndi ng'ombeyo. Ng'ombe ya mkaka ili ndi malo ambiri a casein. Ilinso ndi mapuloteni a beta-lactoglobulin, omwe angayambitse ana ena. Kuonjezerapo, palibe kamodzi kosakaniza kamene kamapereka mwanayo ali ndi ma antibodies omwe amalimbitsa chitetezo chake.
Ubwino wina wa mkaka wa m'mawere ndi mapuloteni ambiri a chitetezo cha thupi: immunoglobulins, lactoferrin, lysozyme. Mbalamezi zimapezeka kwambiri mumtundu wa colostrum, womwe umatulutsidwa mwamsanga atangobereka kumene, kotero mwanayo atangobereka amayamba kuthamanga kwambiri. Kuyamwitsa ndikofunika kwambiri pakupewa matenda ambiri a mabakiteriya ndi mavairasi, komanso kumateteza chitukuko.
Mkaka wa m'mawere umapangidwira kulingalira zosowa za mwanayo malinga ndi zomwe zili ndi zakudya zonse (monga mapuloteni, chakudya, mavitamini, mafuta, etc.). Komabe, chifukwa cha izi, amayi amafunika kuonetsetsa kuti chakudya choyenera ndi choyenera. Zakudya za amayi pamene akuyamwitsa ziyenera kuperekedwa patsogolo - izi zimakhudza thanzi la mwanayo, ndipo nthawi zina (nthawi zambiri) ndi moyo wake.
Amayi odya bwino
Muli mkaka waumunthu zomwe zimapangidwa mosasamala zakudya za mayi woyamwitsa. Zotsatira za zakudya pa kupanga zinthu izi sizinafotokozedwe bwino. Mwachitsanzo, zomwe zili m'kati mwa mapuloteni sizidalira zakudya za amayi. Komabe, mkaka wa mkaka (chiŵerengero cha mafuta okwanira, monounsaturated ndi polyunsaturated fatty acids) chimadalira kwambiri za ubwino ndi kuchuluka kwa mafuta mu zakudya za amayi. Kudalira kotereku kumakhalanso ndi mavitamini osungunuka ndi madzi. Pachifukwa ichi, gulu lachiwiri la mavitamini mumkaka limadalira mabokosi awo mu thupi la mayi.
Choncho, kulumikizana kumafuna zakudya zabwino kuchokera kwa amayi kuti mwanayo akhale ndi thanzi labwino. Kuonjezera apo, nkofunikira kukhazikitsa mkaka wambiri pozindikira kuchuluka kwa chakudya. Kuperewera kwa zakudya m'thupi kumakhudzanso thanzi la mayi, popeza kuti watopa kwambiri panthawi imeneyi chakudya chopatsa thanzi. Kukhala ndi chakudya chokwanira ndi mkaka wokwanira wa mkaka - ndikofunikira kugawa kuchuluka kwa mphamvu ndi zakudya.
Kuyamwitsa kumafuna mphamvu yambiri pa chakudya cha mkazi. Malingana ndi nthawi ya lactation, mkazi aliyense ayenera kuwonjezera caloric chakudya cha 500 kcal. Panthawiyi, palinso kuwonjezeka kwa mapuloteni - pafupifupi magalamu 110 patsiku (poyerekeza ndi nthawi isanafike mimba - 70-90 g / tsiku). Azimayi ayenera kumvetsera ndi magwero a mafuta mu zakudya. Pa nthawi ya kudyetsa, mkazi ayenera kuwonjezera mafuta ofunika kwambiri ku zakudya zake. Zomwezo zimachokera ku zakudya zina, mavitamini ndi mchere. Mndandanda wa zomwe iwo akuwonetsera akuwonetsedwa patebulo.
Mavitamini | Ovomerezeka Standard |
vitamini C | 100 (mg / tsiku) |
vitamini B1 | 2.2 (mg / tsiku) |
vitamini B2 | 2.6 (mg / tsiku) |
vitamini PP | 23 (mg / tsiku) |
vitamini B6 | 2.9 (mg / tsiku) |
folic acid | 530 (g / tsiku) |
calcium | 1200 (mg / tsiku) |
phosphorus | 900 (mg / tsiku) |
magnesiamu | 380 (mg / tsiku) |
chitsulo | 20 (mg / tsiku) |
zinki | 21 (mg / tsiku) |
ayodini | 200 (g / tsiku) |
Mfundo zofunika kwambiri pa zakudya pa nthawi ya kuyamwitsa
Pofuna kukwaniritsa kufunika kwa mphamvu ndi zakudya, chakudya cha amayi chiyenera kukhazikitsidwa bwino. Muyenera kusankha zakudya zomwe zili ndi thanzi labwino, ndikusiya zomwe ndizo mphamvu zokhazokha.
Muyenera kudya chakudya wamba. Sizothandiza pa nthawi yofunikayi komanso yodalirika kuti mutembenukire kuzinthu zamakono kapena kusintha kwambiri zakudya zanu. Tsikuli limaperekedwa kangapo m'magawo ang'onoang'ono.
Izi ziyenera kuwonjezeka mu zakudya zambiri za mkaka ndi mkaka kuti zikwaniritse zosowa za tsiku ndi tsiku (1200 mg) ya calcium. Mankhwala a calcium, ofanana ndi malita atatu a mkaka, magawo awiri a tchizi ndi 50 magalamu a tchizi tchizi.
Ndikofunika kuonjezera chiwerengero cha zakudya zowonjezeka m'magulu, omwe ndi gwero la mphamvu. Ndi bwino kudya zakudya monga mkate, mbatata, tirigu, makamaka mpunga. Ndibwino kuti mutenge mikate yoyera kuchokera ku ufa wokwanira ndi mkate womwe umakhala wolemera kwambiri ndi zakudya, mwachitsanzo, uli ndi maminitsi 3-5.
Onetsetsani kuti mupindule zakudya zanu ndi nsomba, zomwe sizowonjezera puloteni yokha, komanso mavitamini, selenium ndi phosphorous. Nsomba za m'nyanja zingathenso kuonetsetsa kuti mafuta a polyunsaturated fatty achulukidwe, omwe ndi ofunika kwambiri kuti chitukuko chabwino cha mwana wamkati chikule bwino. Nsomba imakhalanso ndi ayodini, chomwe chimapangidwira kawirikawiri chakudya.
Chakudya chilichonse chiyenera kuphatikizapo zipatso ndi ndiwo zamasamba zomwe zimayambitsa vitamini C, beta-carotene, fiber ndi minerals. Kawiri pa tsiku muyenera kudya zakudya zokhala ndi zitsulo zambiri: nyama yowonda, soseji, nsomba, nyemba. Izi ndizofunikira makamaka pa nthawi yobereka, pamene thupi libwezeretsa kuchepetsa chuma chachitsulo pa nthawi ya mimba kapena pambuyo pa kutaya mwazi pa nthawi yobereka.
Ndibwino kuti phindu lake likhale ndi mafuta a masamba, makamaka omwe amawonjezeredwa ndi zakudya zopangira (saladi). Iwo ndi gwero la mono- ndi polyunsaturated mafuta acids ndi vitamini E.
Pewani kuchuluka kwa maswiti mu zakudya. Iwo amapereka kokha kubwezeretsa kwa thupi ndi mphamvu "zopanda kanthu." Izi zimakhudza kwambiri pamene thupi likusowa zakudya zambiri. Ndiponso, maswiti amapewa kubwerera mofulumira kulemera koyenera asanabadwe. Kuonjezera apo, izo zingalepheretse kufanana kwa zakudya za mafuta - kumbukirani kuti 1 gramu ya mafuta ndi 9 kcal.
Tea iyenera kusinthidwa ndi masamba a masamba ndi zipatso, komabe madzi amchere. Komabe, muyenera kupewa zakumwa zomwe sizipereka kalikonse komanso zimakhala ndi caloriki. Musamamwe mowa komanso khofi yolimba. Caffeine ndi ethanol zimapita mkaka ndipo zimakhudza kukula kwa mwanayo. Kumbukirani kuti caffeine imapezekanso mu zakumwa "Cola" ndi zakumwa zina za carbonate.
Muyenera kupewa kudya zakudya zomwe mwana wanu wadwalitsa zotsatira zake pambuyo pakudyetsa. Ana ambiri amatha kupuma ngati mayi adya kudya adyo, anyezi, kabichi kapena chokoleti asanadyetse. Zakudyazi zingasinthe kukoma kwa mkaka kwambiri, zomwe sizikhala zabwino nthawi zonse kwa ana.
Menyu yachitsanzo kwa amayi okalamba
Menyu 1 | Menyu 2 |
Chakumwa Yemwe ali ndi mkate | Chakumwa Mkaka wa 1.5% ndi muesli |
Chakudya cham'mawa Ng'ombe yophika | Chakudya cham'mawa Zipatso za saladi |
Chakudya Msuzi wophimba, msuzi wa masamba | Chakudya Msuzi wa Kolifulawa |
Chakudya cha masana Banana | Chakudya cha masana Zipatso |
Chakudya chamadzulo Saladi ndi tchizi, | Chakudya chamadzulo Mkate ndi margarine |