Chakudya chabwino kwa amayi omwe ali ndi pakati ndi osowa kwambiri ndi ofunika kwambiri. Chifukwa izi zimakhudza umoyo wa mayi ndi mwana. Choncho amayi amtsogolo ayenera kukhala okhudzidwa ndi zakudya zokwanira, zoyenera.
Zakudya zabwino za amayi ndi amayi omwe ali ndi thanzi labwino.
Kuonetsetsa kuti chakudya cha amayi pa nthawi yoyembekezera ndi lactation ndi choyenera, chakudya chiyenera kuperekedwa ndi mphamvu zokwanira (makilogalamu). Chakudya chiyenera kukhala ndi zakudya zofunikira (mwachitsanzo, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) muyeso ndi kuchuluka kwake. Tiyenera kuonetsetsa kuti chakudya chokwanira cha madzi chimakhala chabwino. Madzi ayenera kutsukidwa ndi zitsulo zamtengo wapatali, chlorini, nitrates ndi zina zosavulaza. Ndiyeneranso kusamalira kusiyana kwa zakudya za amayi omwe ali ndi pakati komanso omwe akulera. Chakudya chiyenera kukhala chosiyana, ngakhale kuti nthawi zonse sichitengera amayi aang'ono. Zikuoneka kuti mwana wakhanda amamva kukoma kwa kukoma mkaka wa m'mawere, malinga ndi zakudya za mayi. Izi zidzakuthandizani pakudza nthawi yoti mutembenuzire mwanayo kuti mupeze chakudya cholimba. Sadzaopa zatsopano zosangalatsa, ndipo kukhala capricious pa tebulo.
Chakudya cholakwika - izi zikutanthauza chiyani?
Zolakwitsa pa zakudya za amayi omwe ali ndi pakati ndi omwe akulera bwino amapezeka pamene zochitika za tsiku ndi tsiku sizikukwaniritsa zofuna za amayi ndi ana omwe ali ndi zakudya zowonjezera. Kukonza chakudya cha tsiku ndi tsiku, si amayi onse omwe amayang'anira kukhalapo kwa chakudya chofunika pa nthawi ya mimba, monga chitsulo, zinki, ayodini. Kulephera kwawo kungayambitse mavuto osiyanasiyana ndi thanzi labwino - amayi ndi ana omwe akukula. Komabe, chakudya chokwanira kwa anthu omwe ali ndi pakati ndi odyetsa ndi owopsa. Ndikofunika kuti muyang'ane malire ndikuyang'anitsitsa za zakudya, osati kuchuluka kwake. Kulemera kolemera panthawi yoyembekezera sikuyenera kupitirira 12 mpaka 14 kilograms.
Mawu ochepa okhudzana ndi zopatsa mphamvu.
Oimira madera a zachipatala amalangiza kuti amayi awiri ndi atatu a mimba awonjezere makilogalamu - pafupifupi 300 kcal patsiku. Ndipo pafupifupi makilogalamu pafupifupi 2500 pa tsiku. Inde, munthu ayenera kulingalira zosowa za thupi lake pa mphamvu. Amagwirizanitsidwa ndi zinthu monga zaka, umoyo wamakono (kunenepa kwambiri, kusowa kwa thupi), moyo, zochita zolimbitsa thupi, kapena mtundu wa ntchito. Lembani chakudya choyenera ayenera madokotala.
Pambuyo pa kubadwa, mphamvu zofunikira za amayi oyamwitsa ndi zazikulu kwambiri, poyerekeza ndi nthawi yomwe mimba isanakwane. Zakudya za tsiku ndi tsiku za amayi atabala ayenera kukhala olemera. Kuchuluka kwa makilogalamu pafupipafupi ayenera kukhala ndi 600 kcal pa tsiku m'miyezi 6 yoyambirira yopatsa. Ndipo kcal 500 pa tsiku mu miyezi yotsatira - pafupifupi 2,500 - 2,700 makilogalamu ayenera kuikidwa mu thupi. Makamaka, zowonjezera zowonjezera zamagetsi mu zakudya zimafunika kwa amayi omwe ali ndi kulemera kwa nthawi yopuma. Makamaka ngati kulemera kunaposa miyezo yomwe anthu ambiri amavomereza msinkhu wawo komanso kukula kwawo. Ndiponso, ngati mayi akudyetsa mwana oposa mmodzi. Kuonjezera apo, mphamvu zowonjezera (zopatsa mphamvu) mu zakudya ndizofunikira kwa amayi atatha.
Mapuloteni.
Kwa amayi apakati, kusowa kwa mapuloteni kumalimbikitsa kukula kwa maselo atsopano kumawonjezeka. Ndalama zake siziyenera kugwera pansi pa magalamu 95 patsiku. Kufunika kwa mapuloteni ndi kofunika kwambiri pa kuyamwitsa kwa mwana - pogwiritsa ntchito magalamu 20 patsiku moonjezera pa theka loyamba la chaka atabadwa. Ndi magalamu 15 patsiku pafupipafupi. 60% ya chiwerengero chathunthu cha mapuloteni tsiku ndi tsiku ayenera kukhala nyama. Kuyesera ndi zakudya zamakudya ndi zakudya kwa mayi wamng'ono sizolandiridwa. Zakuloteni zamtundu wambiri zokhudzana ndi mkaka ndi mkaka, mu nyama zofiira, nkhuku nyama ndi nsomba. Otsala 40% ayenera kubwera kuchokera ku mapuloteni ofunika kwambiri. Mwachitsanzo, nyemba (nyemba, nandolo, nyemba) ndi soya (osati genetically modified!). Kudya kwa mapuloteni, pamwamba pa zonse, ndikofunikira kwa mkaziyo. Chifukwa ngati mndandanda uli ndi mapuloteni ochepa (ndi zigawo zina), thupi limapatsabe fetus kapena mkaka wa m'mawere ndi zofunikira zambirimbiri. Koma kale kuchokera ku ziweto za thupi la amayi, kufooketsa chitetezo cha m'mimba.
Mafuta abwino ndi oipa.
Mafuta oyenerera pakudya kwa amayi omwe ali ndi pakati ndi omwe amachititsa kuti mayi asatengeke ndi osiyana kwambiri ndi momwe amayi onse amathandizira. Mafuta ayenera kulingalira 30 peresenti ya mphamvu yamtengo wapatali ya chakudya cha tsiku ndi tsiku. Komabe, pali kusintha kwina kwa zakudya pa nthawi ya mimba ndi lactation yokhudzana ndi mtundu wa mafuta owonetsedwa. Kwa amayi, kusowa kwa mafuta enaake ofunika kwambiri kumawonjezera - ndi linoleic acid ndi alpha-linolenic acid. Mafuta akuluakulu a mafutawa ndi awa: masamba a soya (soya, mpendadzuwa, rapse, azitona), nsomba zamchere (hering, sardines, mackerel, saumoni) ndi nsomba. Mafuta a soya ndi mpendadzuwa ayenera kugwiritsidwa ntchito ngati kuvala saladi. Ndipo mafuta a maolivi angagwiritsidwe ntchito pophika mbale zophika (mwachangu, stew ndi zina zotero).
Azimayi ndi amayi odyera amalimbikitsidwa kuti adye mafuta achilengedwe. Choncho, munthu sayenera kudya margarine ndi mbale monga "chakudya chofulumira" mu mawonekedwe ndi mawonekedwe alionse. Ndicho chitsime chachikulu cha mafuta otchedwa "zoipa", kapena isomers of trans fatty acids. Mankhwala awa, kudutsa mu pulasitiki ndi umbilical, akhoza kuika mwana wake wosabadwa pangozi. Kuonjezera apo, amapitirira mkaka wa m'mawere, womwe umakhudza thanzi la mwanayo. Mafuta owopsa amapezekapo mu mafuta, koma amaloledwa kukhala gwero la mafuta pamene akudya amayi omwe ali ndi pakati komanso omwe akuwongolera. Izi zili choncho chifukwa, mosiyana ndi mafakitale ogulitsa mafakitale omwe amagwiritsidwa ntchito popanga margarine, mu mafuta a chilengedwe amtundu wa mafuta amtundu wa mafuta amtundu wa mafuta amtunduwu amapezeka m'mimba ya ng'ombe. Iwo ali ndi maziko achibadwa, ndipo, chotero, amawoneka otetezeka.
Ndi zakudya zotani zomwe zili bwino?
Zakudya ndizochokera ku 55-60% ya zofunikira za tsiku ndi tsiku. Zakudya zamasamba m'zakudya za tsiku ndi tsiku azimayi ayenera kukhala pafupifupi magalamu 400 patsiku, komanso kwa amayi okalamba - pafupifupi magalamu 500 patsiku. Kuletsa zakudya kumagwiritsa ntchito sucrose kapena shuga, omwe gawo lawo tsiku lililonse amadya sayenera kupitirira 10% ya mphamvu yogwiritsira ntchito mphamvu. Choncho, pa nthawi ya mimba ndi lactation, munthu sayenera kudya maswiti ambiri. Ndikoyenera kuti amayi amadya kwambiri zakudya zovuta panthawi ya kudya, zomwe pang'onopang'ono zimakhudzidwa ndi thupi. Zakudya zabwino zazakudya zambiri zimakhala tirigu, mkate, mbatata.
Kuti mugwiritse ntchito bwino matumbo, zakudyazo ziyenera kukhala ndi zakudya zokwanira zamagetsi. Tsiku lililonse thupi la mayi wapakati limasowa magalamu 30 a fiber. Mkhalidwe wa akazi odyetsa amasiyanasiyana kuchokera pa 20 mpaka 40 magalamu a fiber pa tsiku. Zakudya zowonjezera zili ndi zakudya zambiri, kuphatikizapo chimanga, chinangwa cha tirigu, mpunga wofiira. Mitengoyi imakhala ndi masamba ambiri (makamaka kaloti, nandolo, broccoli) ndi zipatso (makamaka maapulo, nthochi, zoumba, mapeyala).
Zonse ziri bwino kuti moyenera.
Mu menyu ya tsiku ndi tsiku, amai ayenera kusungidwa ndi mavitamini ambiri, macro ndi kufufuza zinthu, zamadzimadzi. Ndilo chakudya chodyera. Zonse zomwe zimasoweka komanso kuchuluka kwa zigawozo zimakhudza thanzi la mayi ndi mwana. Zotsatira za kusowa kwa mavitamini zingakhale zoopsa kwambiri pa thanzi. Menyu yabwino ndi yofunika kwambiri kwa amayi pa nthawi ya mimba ndi lactation, pamene thupi limafuna mlingo waukulu wa mavitamini osungunula mafuta (A, D, E) ndi mavitamini osungunuka m'madzi (C, folic acid). Oimira achipatala amakhulupirira kuti tsiku lililonse kumwa mowa wa kilogalamu ya zipatso ndi ndiwo zamasamba kumapatsa amayi omwe ali ndi pakati ndi mavitamini oyenera. Komabe, mufunsane ndi dokotala, mungafunike kuwonjezera mavitamini. Chitsime chabwino cha mavitamini osungunuka ndi mafuta, mkaka ndi mkaka, batala ndi dzira yolk.
Dziwani kuti, sikuti kungokhala kosowa, koma komanso mavitamini ochulukirapo ndi owopsa. Mwachitsanzo, ngati mumadya mavitamini osungunuka kwambiri, zingayambitse ku toxicosis - kapena kuwononga thupi. Ndi zophweka kutsogolera kuwonjezera pa kugwiritsidwa ntchito kosagwiritsidwe ntchito kwa multivitamin mankhwala. Zotsatira za izi zingakhale zomvetsa chisoni. Kafukufuku amene anachitika ku UK anasonyeza kukula kwa mitundu yosiyanasiyana ya ubongo wobadwa m'mimba mwa ana omwe amayi awo anatenga mlingo wa vitamin A pa nthawi yomwe ali ndi mimba - zoposa 10,000 UU patsiku (4,000 UU pa tsiku). Choncho musanayambe kumwa mavitamini ena, funsani dokotala wanu!
Chakudya cholemera m'matsatanetsatane.
Pakati pa mimba ndi kuyamwitsa, thupi limasowa zinthu zambiri. Ndizosatheka kunena za onsewa, kotero tizingoganizira zinthu zofunika kwambiri - calcium, magnesium, chitsulo ndi ayodini.
Amayi akakhala ndi mimba ndi kuyamwitsa ayenera kudya pafupifupi 1200 mg tsiku lililonse. Chinthu chachikulu cha izi ndi mkaka ndi mkaka. Mwachitsanzo, mu lita imodzi ya mkaka muli 1200 mg ya calcium. Zowonjezeranso mu tchizi. Kuonjezerapo, calcium ilipo (koma muzing'ono) mumagulu a zomera. Zomera monga masamba amdima (broccoli, Italy kabichi, masamba a masamba), nyemba, mbewu, mtedza, mkate. Mwatsoka, sizingatheke kupereka thupi ndi mlingo woyenera wa calcium "zakudya" zachilengedwe. Pa chifukwa ichi, makamaka m'nyengo yozizira ndi masika, kashiamu yowonjezera imatengedwa ngati mawonekedwe omaliza. Komabe, izi ziyenera kuchitika motsogoleredwa ndi dokotala amene amadziŵa mtundu wa mankhwala ndi mankhwala ake tsiku ndi tsiku. Kafukufuku wamankhwala wasonyeza kuti kuyamwitsa kumathandiza mafupa a amayi. Panthawi ya kuyamwitsa, chifukwa cha kufunika kwa thupi lachikazi la calcium, mineralization ya mafupa amawoneka kuti ndi apamwamba kusiyana ndi asanakhale ndi mimba. Zotsatira zabwino za chidziwitso chimenechi mayi amamva ngakhale atangoyamba kumene kusamba.
Chinthu chofunikira kwambiri pa thanzi ndi magnesium, chomwe chikuphatikizidwa mu ntchito ya mavitamini 300 a thupi la munthu. Mlingo wamakono wa magnesium wotchulidwa kwa amayi apakati ndi 350 mg. Ndipo kwa amayi okalamba - 380 mg. Chitsime chachikulu cha magnesium ndi: oatmeal, buckwheat, chinangwa cha tirigu, nyongolosi ya tirigu, nyemba, nandolo, soya, kakale, chokoleti, mtedza ndi zipatso zouma.
Kuchepa kwa magazi chifukwa cha kusowa kwa chitsulo kumapezeka mu 30% a amayi oyembekezera. Izi zimabweretsa vuto lalikulu lachipatala lokhudzana ndi fetal hypoxia ndipo akhoza kubereka msanga. Mlingo wachitsulo wothandizidwa tsiku ndi tsiku pa mimba ndi 26 milligrams. Zitsulo zabwino zachitsulo ndizoweta (impso, mtima), chiwindi, nkhumba, dzira la mazira, oat flakes, mtedza, nyemba, sipinachi. Monga lamulo, n'zovuta kupereka thupi la mayi wokhala ndi chitsulo choyenera chachitsulo pokhapokha pothandizidwa ndi chakudya. Kawirikawiri ndikofunika kukonzekera zachitsulo.
Iodini imatsimikizira kuti ntchito yabwino ya imodzi ya mapuloteni otchedwa endocrine - chithokomiro cha chithokomiro. Pokhala chinthu chofunika kwambiri cha mahomoni a chithokomiro, ayodini imayendetsa njira zofunikira zamagetsi m'thupi. Kulephera kwa ayodini pakudya kwa amayi apakati kungapangitse chiopsezo chotenga padera, kukwiyitsa kuphulika kwa chitukuko cha mwana, komanso kukhoza kufala kwa mwanayo. Azimayi ayenera kulandira mayendedwe a ayodini tsiku ndi tsiku pa 160-180 micrograms, ndi amayi oyamwitsa - 200 micrograms patsiku. Pofuna kukwaniritsa mlingo wa tsiku ndi tsiku wa mankhwala a ayodini, ndibwino kuti mudye mchere wokhala ndi iodizedwe pa 4-6 magalamu patsiku.
Osakhala chakumwa chakumwa chakumwa tsiku ndi tsiku.
Akazi, m'miyezi yoyamba ya mimba, ayenera kumwa madzi ambiri - pafupifupi 1.5 malita patsiku. Izi zikutsatira chifukwa chakuti madzi m'matenda omwe akukula ndi ziwalo za mwana wosabadwa ndi 80%. M'zaka zitatu zapitazi za mimba, zimalimbikitsidwa kuchepetsa chiwerengero cha zakumwa mu zakudya kuti 1 - 1.2 malita patsiku. Izi ndizofunika kwambiri, chifukwa madzi ochulukirapo m'thupi angathe kuwononga mazira a uterine ndikuletsa ntchito. Koma amayi omwe akuyamwitsa ayenera kudya pafupifupi 1.5 - 2 malita a madzi tsiku lililonse.
Komanso m'pofunika kumvetsera osati kuchuluka kwa kuchulukanso, komanso khalidwe la madzi omwe amatha. Pakati pa mimba ndi lactation, musamamwe zakumwa za carbonated, tiyi wamphamvu, khofi ndi mowa. Pakati pa kuyamwitsa, kuwonjezera pa madzi amchere, ndibwino kumwa mowa wokwanira theka la lita imodzi pa tsiku. Popeza muli ndi zakudya zofunika, monga calcium, mapuloteni ndi vitamini B2. Koma simungathe kudyetsa ana ndi mkaka wa ng'ombe! Kuwonjezera apo, mukhoza kumwa pafupifupi theka la lita imodzi (koma osati zambiri) za timadziti ndi masamba. Ogulitsa zakudya amapanga tizilombo zosiyanasiyana zamchere. Zitsanzo za tiyi, zothandizira lactation: tiyi ndi kuwonjezera kwa anise, fennel, caraway, mandimu mandimu ndi nettle. Zinthu zowonjezera zomwe zimapezeka muzitsambazi zimafika mkaka wa m'mawere ndi kuwonjezera chilakolako cha mwanayo.
Chifukwa cha zakudya zoyenera kwa amayi omwe ali ndi pakati komanso omwe akulera ana, mavuto ambiri angapewe. Ndiponsotu, thanzi la mwana ndi mayi limadalira kwambiri momwe chakudya chilili.