Mfundo yoyamba imadziwika kwa anthu onse, nthawi zambiri amalimbikitsidwa kwa omwe akukonzekera kukhala mayi. Ndikofunika kudya nthawi zambiri, koma m'magawo ang'onoang'ono, ndi bwino kudya 5 kapena 6 pa tsiku, payenera kukhala nthawi yaying'ono pakati pa chakudya.
Idyani pamene muli ndi njala, osati pamene mukuyenera kudya. Muyenera kumvetsera thupi lanu, musadye mopitirira muyeso, ndipo musadye njala.
Panthawi ya chakudya, musathamangire, muyenera kusangalala ndi chakudya, kumva kukoma kwake, kudya chakudya. Yesetsani kuti musadye pamene mukuwerenga bukhu, kapena patsogolo pa TV, koma mumtendere, momasuka. Ngati mwasankha kutsatira ndondomeko yoyenera pa nthawi yomwe mukuyembekezera, muyenera kusiya zakudya zokazinga, zamzitini, zakudya zomwe mumazikonda kwambiri. Ndi bwino kudya chakudya chophikidwa kwa anthu awiri, ophika ndi owiritsa, chidzakhala chothandiza kwa mwana wanu ndi inu. Musadye usiku, nthawi yomaliza yomwe muyenera kudya pasanafike 19.00. Ngati patapita nthawi mukamva njala, ndibwino kuti muchepetse zipatso kapena yogurt.
Pakati pa mimba, muyenera kusinthanitsa zakudya zosiyanasiyana.
Azimayi angathe kulangizidwa:
- nyama ya nkhuku, nsomba zosadulidwa, nyama yowonda;
- mazira wophika kapena mawonekedwe a omelet;
- amadyera, zipatso zouma, masamba, zipatso, zipatso;
- Zakudya - zokonda kupereka tirigu wothira, tirigu wosasaka, mbewu zonse;
- mtedza, makamaka mkungudza kapena hazeluti;
- dzungu kapena mbewu za mpendadzuwa;
- nyemba - nyemba ndi mphodza, ndipo ndi soya ndi nandolo ayenera kukhala osamala kwambiri pa nthawi ya mimba;
- Zakudya za mkaka - mkaka, yogurt popanda mankhwala. Prostokvasha, kanyumba kanyumba, mkaka wowotcha mkaka, yogurt;
- mafuta a masamba: dzungu, mpendadzuwa, chimanga, azitona, batala, musamazunze;
- Tiyi kapena tiyi.
Osatonthozedwa pa nthawi ya mimba:
- sausages, chakudya chamzitini, mankhwala osuta;
- mchere wambiri, wokometsera kwambiri, wowawasa kwambiri;
- bowa, nandolo;
- nsomba, nkhuku, nyama yochuluka;
- kuphika ndi Kuwonjezera kwa mafuta odzola, mikate yoyera, confectionery, buns;
- khofi, kakale, maswiti a chokoleti, chokoleti;
- Musamamwe mowa;
- Strawberries, strawberries, raspberries, mitundu ya citrus.
Mavitamini a mavitamini kwa amayi apakati, zakudya zowonjezera mavitamini ziyenera kuphatikizidwa mu zakudya zoyenera. Kudya zakudya mosiyana, mwana wam'tsogolo adzakhala ndi chiopsezo chochepa chakumvetsera kwa chakudya.
Pa nthawi yonse ya mimba, ndi zakudya zoyenera, mikhalidwe yabwino imapangidwira chitukuko cha mwana, kukula kwakukulu komanso kukhalabe ndi thanzi la mayi. Ngati chakudya cha amayi oyembekezera sichikwanira, mwanayo adzalandira zonse zofunika. Koma izi zidzakhudza thupi la mayi. Chifukwa cha kuchepa kwa kashiamu m'thupi, mano a akazi amakhala osowa, ndi kofunika kwambiri kuti chitukuko cha fetal mafupa chikhale chonchi. Pakati pa mimba, mavuto ena amatha kuwonekera mu thupi la amayi - kutopa kwambiri, hypovitaminosis, kuchepa kwa magazi. Mimba ndi kumudyetsa mwanayo ndizochitika zachibadwa komanso zakuthupi thupi la mayi siliyenera kuvutika.
Chakudya cha amayi omwe ali ndi pakati ndi odyera ayenera kukhala ndi mapuloteni oyenerera komanso kukhala olemera kwambiri. Pa chakudya cha tsiku ndi tsiku kwa amayi achikulire kwa 1 kilogalamu ya kulemera, chakudya chiyenera kukhala ndi 1 mpaka 1.5 magalamu a mapuloteni. Pa nthawi ya mimba komanso nthawi ya kudya, mlingo umenewu ukhale 2 magalamu a mapuloteni pa kilogalamu ya kulemera.
Mu miyezi yotsiriza ya mimba mkaka wa mkazi uyenera kukhala wolamulidwa ndi chakudya cha mkaka ndi masamba, chomwe chiyenera kukhala ndi kuchuluka kwa mapuloteni, nyama ikhoza kulowa mu zakudya, koma pang'onozing'ono, iyenera kudyedwa 2 kapena 3 pa sabata, yophika, yotentha, osati yokazinga mawonekedwe. Chakudya chiyenera kukhala chosiyanasiyana kuti chikhale ndi masamba atsopano, komanso m'chilimwe kapena m'dzinja, kudya amadyera, zipatso ndi zipatso. Kuwonjezera pa mapuloteni, thupi limasowa mchere wochuluka - phosphorous, calcium, mavitamini A, D, C ndi ena.
Kalimasi ya tsiku ndi tsiku kwa munthu wamkulu ndi 0.7 gmm, phosphorous ayenera kukhala 1.5 magalamu, ndiye amayi oyembekezera tsiku amafunikira phosphorous 2 kapena 2.5 magalamu, ndi calcium pafupifupi 1.5 magalamu. Panthawi imeneyi, mkaka ndi mkaka ndizo zikuluzikulu za calcium kwa mayi komanso thupi la mwana. Phosphorus imaperekedwa ndi mankhwala ochokera ku zinyama ndi masamba.
Kuchuluka kwa vitamini C kuyenera kuwonjezeka, poyerekeza ndi chizoloŵezi cha munthu wamkulu. Amayi oyembekezera ndi oyamwitsa ayenera kudya 100 mg ya asidi ascorbic. M'chilimwe, kuti muwonjezere vitamini A ndi D, muyenera kudyetsa nsabwe zachinyamata, sipinachi, letesi, masamba. M'nthawi yachisanu-yozizira, muyenera kudya kaloti, mwa mtundu uliwonse.
Magwero a vitamini D ndi - nsomba mafuta, chiwindi, dzira la yolk, mkaka. Chakudya cha amayi aang'ono chiyenera kukhala 4 pa tsiku. Musadye chakudya chochuluka kwambiri, ndi bwino kugawaniza muzipinda zing'onozing'ono. Patsiku muyenera kuika nthawi ya chakudya: chakudya cham'mawa choyamba kuyambira 7.00 mpaka 9.00, kadzutsa lachiwiri chiyenera kukhala kuyambira 11.00 mpaka 13.00 maola, chakudya chamasana kuyambira 17.00 mpaka 19.00 maola ndi madzulo madzulo 22.00-23.00. Nthawi ya chakudya ikhoza kusinthidwa, ndipo sipangakhale nthawi yambiri yopuma. Yesetsani kugwiritsa ntchito mndandanda wamakono pa nthawi ya mimba, mndandanda uwu unapereka zotsatira zabwino, panthawi ya mimba, amayi amamva bwino, kubadwa kunali koyenera, kubadwa kunali koyenera. Ana anabadwira wathanzi, ali ndi kulemera kwakukulu ndi msinkhu, wamphamvu ndi wathanzi. Malingana ndi mikhalidwe ya m'dera ndi nyengo, menyu ingasinthidwe.
Menyu yamakono
Tsiku loyamba
Zikondamoyo ndi mpunga, tchizi, masamba ragout, supu ya kabichi, zamasamba
Mkaka, mkaka, zidutswa za nyama, mbatata yosakaniza ndi mkaka
Teya, zipatso kapena kaloti yaiwisi, compote kapena zipatso
Tsiku lachiwiri
Vinaigrette, mpunga mkaka supu, kanyumba tchizi ndi kirimu wowawasa, phala ndi mkaka
Ng'ombe yamphongo ndi mbatata yokazinga, tiyi, kissel
Tsiku lachitatu
Mpunga wa mpunga, sungani zamasamba, kabichi wophika, yokazinga mu mkate, tiyi
Mchere wa mbatata, mkaka, kissel
Tsiku lachinai
Msuzi watsopano wa masamba, msuzi wa balere wamapale, mbatata yophika
Zakudya zophika phalama ndi mafuta, sangweji ya mkaka, mkaka
Nsomba yokazinga ndi phala, tiyi kapena compote
Tsiku lachisanu
Omelette, rassolnik, pudding mpunga, mkaka
Vinaigrette, nyama yophika ndi mbatata yosenda, tiyi, kissel
Tsiku lachisanu ndi chimodzi
Cheesecakes ndi kirimu wowawasa, mbatata wobiriwira kabichi msuzi, fritters kuchokera mwatsopano kabichi, yogurt
Zrazy ndi phala, mkate ndi batala, compote
Tsiku lachisanu ndi chiwiri
Mwatsopano saladi ya masamba, saladi ya mbatata, kabichi casserole, zikondamoyo ndi shuga
Sandwichi ndi tchizi, pasta casserole, yogurt
Zipatso ndi mavitamini
Tsopano tikudziwa zomwe zimayenera kukhala zakudya zabwino za amayi panthawi yopatsa mimba. Tsatirani maphikidwe ophweka awa, muyenera kuphunzira kudya bwino, kuti mwanayo abadwe wathanzi.