Mayi wam'tsogolo amafunika mankhwala opangidwa ndi apamwamba kwambiri popanda kuwonjezera mafuta odzaza mafuta a hydro hydrotized. Zakudya zoterezi ndi zabwino kwa anthu achikulire, popeza alibe cholesterol. Koma panthawi ya mimba, kolesterolini m'mikhalidwe yovomerezeka ndizofunikira. Mafuta a hydrogenated ndi osafunika kwa chiwindi ndi biliary dongosolo la amayi omwe ali ndi pakati.
Mkaka wonse umapereka.
Ndicho chitsimikizo chachikulu cha calcium, chofunikira kwambiri kwa mayi wamtsogolo. Chizolowezi chanu cha tsiku ndi tsiku ndi 500-600 ml wa mkaka wonse, kuphatikizapo zomwe zimapanga mapeyala, soups ndi sauces. Kumbukirani kuti kuchuluka kwa mkaka wonse, pazifukwa zina, kumapangitsa kuti mwanayo azikhala ndi vuto la mkaka wa mkaka wa ng'ombe.
Kuchokera ku mkaka wowawasa, zakumwa zotchedwa kefir, acidophilus, yoghurt, zakumwa, zomwe zikhalidwe za tizilombo toyambitsa matenda - zizoloŵezi za m'mimba zimaphatikizidwa. Nyumba yochepetsetsa yachinyama tchizi imathandiza. Lili ndi lecithin yambiri ndi methionine, imapangitsa chiwindi kugwira bwino ntchito, zimakhala ndi phindu la kuchepetsa thupi. Zakuchi ndizofunika kwambiri.
Nyama, nkhuku, nsomba.
Zakudya zanu zikhale ndi nyama yofiira (ng'ombe, nkhosa yowonda, nkhumba yochuluka) ndi nyama ya kalulu, ndi nkhuku zoyera. Zomalizazi zili ndi mapuloteni ochepa kwambiri omwe ali ndi mafuta ochepa, ndipo nyama yofiira imakhala ndi chitsulo komanso zitsulo. Mayi wam'tsogolo wam'madzi amafunikanso zosiyanasiyana. Mitundu yamafuta (mackerel, salimoni, halibut, malasha) idzapangitsa thupi kukhala ndi vitamini A ndi omega-3 complex. Nsomba zamtundu wochepa (hake, lilime la nyanja, haddock, cod) ndi mapuloteni ambiri, omwe amalowa bwino.
Wodabwitsa folacin.
M'zaka zitatu zoyambirira za mimba, zimakhala zovuta kufotokozera kufunika kwa mankhwala a folic acid. Ndi vitamini imeneyi yomwe imathandiza kuchepetsa chiopsezo cha msinkhu wa mwana wamtsempha, kuti azisamalira bwino ma psyche ndi nzeru. Kodi nkhumba zidzatumikira mayi anga? Lili ndi phindu lochepetsanso ululu, ndipo pambuyo pobereka kumathandiza kupanga mkaka. Zomwe zimayambitsa folacin ndi masamba a masamba obiriwira (sipinachi, saladi, katsitsumzukwa). Olemera mu vitamini iyi ndi avoti, kaloti, apricots, dzungu, beets. Pali folacin ndi mazira a dzira, ndi mkate wonse wa tirigu, utakula tirigu, mkate wochokera ku ufa wa mdima wandiweyani, komanso pasitala wochokera ku ufa wokwanira.
Antioxidants amathandiza.
Zakudya zaphytochemicals ndizomwe zimagwira ntchito zamoyo zomwe zimapezeka pafupifupi zomera zonse. Asayansi atangoyamba kumene kuphunzira zinthu zawo zabwino. Koma zakhala zikuonekeratu kuti mankhwala ambiri a phytochemicals ndi antioxidants ndipo amakhudza kwambiri thanzi la maselo. Matenda ambiri omwe amagwiritsidwa ntchito ndi phytochemicals ndi bioflavonoids, isoflavones, lignans ndi phytoestrogens (zimayambitsa mahomoni monga zinthu). Sangalalani ndi zipatso zosiyanasiyana, ndiwo zamasamba, zipatso, ndi thupi lanu.
Kwa mayi wam'tsogolo mu trimester yoyamba ndi ofunika ndi selenium. Chotsatira ichi, monga wamatsenga, chimatembenuza zinthu zovulaza-zowonjezera mu madzi opanda vuto. Ofufuza ambiri amakhulupirira kuti kusowa kwa selenium kumabweretsa padera. Zomwe zimayambira pachilengedwechi ndi mbewu, nsomba, bowa ndi zamasamba (zukini, katsitsumzukwa, udzu winawake ndi nkhaka za pansi). Mbali yofunikira ya puloteni wapadera yomwe ikuphatikizapo kupanga selenium ndi zinc. Iye amateteza maselo kuti asawonongeke. Zinc imapezeka mu zakudya monga ng'ombe, nkhuku, mtedza, tchizi, shrimp ndi nkhanu. Yesetsani kudya zakudya zochepa zokazinga ndi zina zofiira. Zomwe zingatheke ku chilengedwe!