Chakudya chabwino cha amayi apakati

Amayi onse pa nthawi yomwe ali ndi mimba amayamba kuganizira za zakudya zoyenera, chifukwa zinthu zothandiza zimakhala zofunika osati osati kwa amayi okha, komanso kwa mwana amene akukula m'mimba mwake. Azimayi onse amakhulupirira kuti chakudya choyenera cha amayi apakati ndicho chinsinsi cha kubereka kwawo bwino komanso thanzi la zinyenyeswazi.

Imodzi mwa zolakwika zambiri pa zakudya, ndi zoona, kuti mayi wokonzekera ndi wotsimikiza kuti: Akakhala ndi mwana m'mimba mwake, ndiye kuti akuyenera kudya ziwiri. Chakudya choyenera ndi choyenera cha amayi apakati m'zaka zitatu zoyambirira zimatchula zakudya zomveka bwino mofanana ndi mimba isanakwane. Koma mu theka lachiwiri la zakudya zowonjezera kale kulimbikitsa, koma izi sizikutanthauza kuti kudya mopitirira malire. Pamene kulimbikitsa zakudya zoyenera, choyamba, nkofunika kusamala osati kuchulukanso, koma phindu la chakudya chomwe amayi am'tsogolo amapeza.

Mwana wakhanda amene akukula akusowa zinthu zambiri, monga mapuloteni, mafuta, mavitamini, mchere ndi zakudya, kotero sizingakhale zodabwitsa ngati chakudya cha mayi wapakati ndi chosiyana ngati n'kotheka. Koma musadye chilichonse, mphamvu yamagetsi yogula ndi yofunika kwambiri.

Mwachitsanzo, mu theka loyamba la mimba, liyenera kukhala osachepera 2,800 kcal patsiku, ndipo mu theka lachiwiri pasakhale 3000 kcal patsiku. Kusiyana kwakukulu kwa mphamvu yamagetsi, kovomerezeka tsiku limodzi - 200-300 kcal. Koma nthawi zonse musamaganize za zakudya zowonjezera, zakudya ziyenera kukhala zamtundu wambiri komanso zodzaza ndi zakudya zambiri. Izi zikutanthauza kuti ndizoyenera kudya zakudya zoyenera kwa amayi amtsogolo.

Onetsetsani kuti mutha kusamalira kuti mukumayi kwa amayi omwe ali ndi pakati muli zipatso zobiriwira ndi ndiwo zamasamba, zomwe zimayambitsa mavitamini. Ndikofunika kwambiri kuti zakudya zomwe amayi omwe ali ndi pakati amatha kuzidya mophweka, choncho, kuyimikirako kuyenera kuikidwa pa zakudya zophika. Kuti musakwiyitse matumbo, yesetsani kupewa mkaka ndi zokometsera zokometsera zokha, koma parsley, katsabola, udzu winawake, coriander ndi anyezi wobiriwira amaloledwa. Ndipo chakudya chokonzekera chatsopano.

Sizomveka kutenga chakudya chomwe chingayambitse kupuma, ndiko, mkate watsopano, kuphika yisiti mtanda, nandolo. Zambiri, kabichi, maapulo, ndi mbatata zimatsutsana. Tiyeneranso kusiya chakudya chokhala ndi mafuta ambiri: mafuta, nyama, mayonesi. Koma izi siziri zonse!

Komanso, kuti musatenge mbale zomwe zimayambitsa kunenepa, ndimaswiti, mapepala, tchipisi, ma cookies, mtedza ndi zina zambiri. Izi ndizofunikira, chifukwa mkazi wathunthu ndi wotsika kwambiri ndipo ntchito yake imakhala yolemera kwambiri. Osati amalangiza kudya njala yambiri ya nyama, okwanira kawiri pa sabata.

Pa nthawi ya mimba sizingakhale zopanda phindu kuwonjezera zakudya zina za nsomba, koma siziyenera kukhala mchere kapena zouma - zili zoletsedwa. Ndipo kawirikawiri, yesetsani kupewa mchere.

Simukuyenera kumwa khofi mwamphamvu, imakhala ndi zotsatira zokondweretsa dongosolo la manjenje. Ndipo kawirikawiri, ndizoopsa kwambiri kuti muchepetse kuchuluka kwa madzimadzi omwe amadya, chifukwa kuchuluka kwake kumayambitsa kutupa kwa mapeto - ndipo izi sizosangalatsa kwambiri. Kumwa kumatsatira "pa nthawi", mpaka 2 malita patsiku (kutali kwambiri - pang'ono). Pewani madzi a carbonate, m'malo mwake mukhale ndi compotes, morses kapena mtundu wa madzi am'madzi.

Kusuta ndi kumwa mowa zimachotsedwa. Chakudyacho chiyenera kukhala pa maola ochepa - kotero thupi limagwiritsidwa ntchito panthawi yomwe chimbudzi chimakhala bwino, chifukwa posakhalitsa chakudya chisanafike, madzi amkati amayamba kupatukana.

Chosalephera, ndi chakudya chamtundu uliwonse cha amayi omwe ali ndi pakati ayenera kuchita:

- mapuloteni - izi ndizo zomangira thupi lanu. Zakudya za mapuloteni ndi tchizi, nsomba, mazira, nyama, nyemba, mbatata, soya, mkaka ndi mkate.

- mafuta , omwe ndi zakudya zamagulu ambirimbiri ndipo sali otsika kwambiri kwa chakudya, mu mphamvu yamagetsi. Mafuta a mafuta angakhale nyama (nkhumba ndi ng'ombe), mafuta anyama, chiwindi, batala, ubongo.

- Zakudya ndizofunika kwambiri zedi. M'zakudya zambiri mumapezeka monga: kaloti, maapulo, mbatata, mkate wa tirigu, mphesa, semolina, shuga ndi mpunga.

- Mchere wamchere , womwe ndi chimodzi mwa zigawo zofunika kwambiri m'thupi. Ndizo zida zomangira mafupa ndi mazinyo, zimakhudza kusinthana kwa madzi m'thupi, ndipo kawirikawiri, amagwira nawo ntchito zambiri zamagetsi. Kuperewera kwa zinthu izi kungayambitse matenda aakulu. Mchere wamchere uli mu mkate, kanyumba tchizi, mkaka, oatmeal, kabichi, vwende, pichesi, maula, etc.

- mavitamini . Ziribe kanthu kuti mumadya zakudya zochuluka bwanji, mavitamini angalowe m'thupi mochepa kwambiri, momwe thupi likufunira panthaŵiyo. Mavitamini amatenga mbali yeniyeni mu metabolism. Ndipo ma vitamini monga C, A, E, ndiwonjezerani chitetezo chokwanira komanso kuteteza mkazi wapakati kuchokera ku majeremusi ndi mavairasi.

Pofuna kukonza zakudya zoyenera, sizodabwitsa kudziwa - zomwe mankhwala ali ndi kuchuluka kwa vitamini.

Gwero la vitamini A: nsomba za mafuta, ng'ombe ya ng'ombe, chiwindi cha nkhuku, tchizi, kirimu wowawasa, kaloti, tsabola wofiira, anyezi wobiriwira, sorelo, tomato ndi apricots ndi zina zambiri.

Gwero la vitamini B: mbatata, nyemba, nyama, yisiti, kanyumba tchizi, oatmeal.

Gwero la vitamini C: radish, citrus, galu ananyamuka, kolifulawa, tsabola wofiira, tomato.

Gwero la vitamini E: tirigu, mkaka, masamba ndi masamba.

Vitamini D imapezeka mu nsomba za mafuta, dzira yolks ndi chiwindi. Ndiponso, gwero la vitamini D lingakhale dzuwa lotentha kwambiri. Zimakhala kuti ngakhale ndi zakudya, thupi sililandira mavitamini okwanira, pakadali pano, nkoyenera kutembenukira ku mankhwala ndi kumwa multivitamins ndi multivitamins.

Zakudya zabwino kwa amayi oyembekezera ndi mfundo yofunikira pa mpikisano wokhala ndi mwana wosabala!