Choncho, zomwe zimavulaza ndi zomwe zili zabwino kwa amayi apakati.
- Zipatso zamagetsi.
Izi ndizimene zimapanga chakudya chabwino kwambiri. Mkate wochokera ku ufa wouma, wokopa wouma, bran, muesli - mankhwalawa ndi olemera kwambiri.
Sikoyenera kudya mtanda wambiri, mkate wochokera ku ufa wapamwamba kwambiri.
- Zakudya zamtundu.
Nyama ndi imodzi mwa mapuloteni a ziweto kwa amayi apakati. Sankhani mitundu yambiri ya mafuta ya nkhuku, nkhuku (yopanda khungu), Turkey, kalulu. Nyama ndi bwino kuphika kwa anthu awiri, mphodza kapena kuphika.
Pewani nyama yambiri, kugwiritsa ntchito sausages, sausages ndi nyama mankhwala osakanizidwa, kuphatikizapo zokonzedwa zopangidwa. Musaphike kapena kudya shangi kebab ndi mwachangu.
- Msuzi ndi madontho.
Msuzi ayenera kumaphatikizidwa mndandanda wa tsiku ndi tsiku wa amayi oyembekezera. Ndi bwino kuphika supu pa yachiwiri msuzi. Masamba a masamba, rassolnik, beetroot, borsch, msuzi ndi othandiza. Musagwiritse ntchito nkhuku msuzi ndi wolemera nyama msuzi.
- Nsomba.
Nsomba - gwero la calcium, phosphorous ndi mapuloteni kwa amayi apakati. Nsomba ziyenera kuikidwa mu zakudya 1-2 pa sabata. Gulani nsomba zatsopano za mitundu yochepa ya mafuta: hake, cod, navaga, nsomba za m'nyanja, nsomba. Ikani msuzi wa nsomba, nsomba yotentha, nsomba yophika.
Sitikulimbikitsidwa kudya nsomba yaiwisi (sushi, mipukutu), mchere ndi kusuta, mazira a nsomba, komanso nkhuni ndi nkhanu.
- Mkaka ndi mkaka.
Azimayi ayenera kudziwa kuti mkaka wa ng'ombe ndi wamphamvu kwambiri. Musanagwiritse ntchito, mkaka uyenera kuphika. Za mankhwala okoma mkaka, perekani zokometsera zowonjezera, kefir, kanyumba kochepa mafuta, tchizi, yogour, mafuta opanda zonona. Tchizi ziyenera kusankhidwa mosamala komanso mosamala - musasankhe mitundu yosuta ndi yopsereza.
- Zakudya ndi nyemba.
Mbewu, buckwheat, mpunga ndi mapira a millet zimathandiza kwambiri kwa amayi apakati. Musatengeke ndi semolina ndi oatmeal. Zomera zimayambira, kotero nyemba, nyemba, nandolo ndi mphodza zimaphatikizidwira bwino zakudyazo kamodzi pa sabata.
- Mazira.
Musadye mazira oposa awiri patsiku. Ndi bwino kudya mazira owiritsa kwambiri kapena mawonekedwe a omelette. Pewani mazira owuma ndi owuma.
- Zipatso, ndiwo zamasamba.
Zipatso ndi ndiwo zamasamba ndi bwino kudya mwatsopano, muwuni yaiwisi kapena yophika. Panthawi imodzimodziyo, m'pofunikira kudya ndi kusamalira zipatso ndi ndiwo zamasamba a lalanje, zofiira ndi zakuda, zomwe zimayambitsa matendawa. Mwachitsanzo, yamapichesi, makangaza, apricots, malalanje ndi zipatso zamphesa zimagwiritsidwa ntchito bwino kuti azidya mofanana.
Mitengo ya nkhalango imathandiza kwambiri amayi ndi mwana wamtsogolo. Izi zikuphatikizapo cranberries, cranberries, cloudberries, strawberries, blueberries.
- Zakumwa.
Manyowa, nsomba zam'madzi, zakumwa za zipatso, compotes, nyemba zofiira ndi zobiriwira, khofi yofooka - ndizotheka kumwa zakumwa.
Mowa, mphamvu, mowa, mazira amphamvu ndi khofi, madzi odzola - osati.
Mchere wamtengo wapatali kwa amayi oyembekezera.
Mchere wofunikira kwambiri pa chitukuko cha mwana wamwamuna komanso mimba yoyenera kutenga mimba ndi calcium, phosphorus ndi magnesium.
Calcium.
Ndilo chigawo chofunika kwambiri pakupanga magazi. Calcium ikuphatikizidwa mukupanga kupweteka kwa minofu, chimbudzi ndi ntchito ya dongosolo la manjenje osati la amayi okha, komanso la mwana wamtsogolo. Zakudya za calcium tsiku ndi tsiku kwa mwana wosabadwa m'mimba ndi 250-300 mg. Izi zikutanthauza kuti, pakubadwa, thupi la mwana lili ndi 25 g ya calcium.
Mu thupi la mayi wam'mbuyo, calcium imapezeka makamaka mu mafupa ndi minofu ya cartilage. Pachifukwa ichi, mayi wamtsogolo akhoza kuthana ndi mavuto monga kuchepa kwa dzino, dzino lakuthwa ndi kutayika.
Kuwonjezera pa kashiamu tsiku ndi tsiku kwa amayi apakati ndi 1.5 g. Zotsatira za calcium: mkaka wosakanizidwa ndi mkaka, tchizi, mtedza, zamasamba zatsopano.
Kuwonjezera pa kukonzekera kwa kacisi kumaperekedwe ndi dokotala, popeza kashiamu wochulukirapo m'thupi angapangitse kusungidwa kwa saliti.
Phosphorus.
Amagwira mafupa ndi mano, amagwira nawo njira zamagazi, njira zamagetsi. Parodontosis ndi chizindikiro choyamba cha kusowa kwa phosphorous m'thupi. Phosphorous ya tsiku ndi tsiku kwa mayi wapakati ndi 1.5 g. Phosphorus: Nsomba, chiwindi, ng'ombe, nkhuku mazira.
Magnesium.
Tizilombo toyambitsa matenda timapezeka m'magazi, minofu ndi mitsempha yamanjenje. Magnesium ndi amene amachititsa anthu ambiri kuchita mantha ndi machitidwe a mtima. Magetsi a tsiku ndi tsiku a amayi apakati ndi 250-300 mg. Kuperewera kwa magnesium m'thupi kumabweretsa kuthetsa mimba komanso kukula kwa mwana. Zamagetsi: mavwende, buckwheat, oatmeal, tirigu akudya, nandolo.
Ndikofunika kudziwa kuti zizindikiro zomwe zili m'thupi mwazing'ono panthawi ya mimba zimapanga ntchito zofunika pakukula kwa mwanayo.
- potaziyamu ndi chithandizo cha sodium mchere wothandizira-mchere wa zamoyo (zoumba, nandolo, yamapichesi, mtedza, bowa);
- Iron ndi gawo la hemoglobin (kakao, chiwindi, buckwheat, oatmeal, maapulo, mazira);
- Copper imayambitsa mtundu wa khungu ndi tsitsi, ndi gawo la elastin (kakao, kodini ya chiwindi, squid);
- cobalt imathandiza kuyamwa kwachitsulo (nsomba, squid);
- ayodini amalamulira kupanga mahomoni a chithokomiro (iodide ya potassium);
- Manganese amapanga nawo mapangidwe a mafupa (mapira, mkate wakuda, buckwheat),
- Zinc imathandizira shuga wokwanira, imayambitsa kupanga maselo a magazi (chiwindi, tchizi, mphodza).
Mavitamini ndi mavitamini ovuta kwa amayi apakati.
Mavitamini ambiri amapezeka mu zipatso ndi ndiwo zamasamba. Pa nthawi imodzimodziyo, munthu ayenera kudziwa kuti ndi kusungirako nthawi yaitali ndi chithandizo cha kutentha, zakudya zambiri ndi mavitamini zimatha.
Ndiponso, kwa amayi apakati, akatswiri apanga mavitamini apadera omwe amapereka tsiku ndi tsiku kusowa kwa amayi ndi mwana mu mavitamini ndi kufufuza zinthu. Vitamini complexes ingagulidwe pa pharmacy. Mavitamini akuluakulu omwe ali ndi amayi apakati: Elevit-Pronatal, Complivit-Mama, Sana-Sol kwa amayi omwe ali ndi pakati komanso odyera, Vitamine kwa amayi apakati, Materna, Pregnavit, ndi zina zotero.