Kudya awiri, monga momwe nthawi zambiri mumalimbikitsira amayi apakati, inu, mwinamwake, ku chirichonse. Koma kupititsa patsogolo ubwino wa chakudya n'kofunika. Izi ndizofunikira poyamba kuti atsimikizire kuti mwanayo, akadali m'mimba mwa mayi, anapanga molondola ndipo anabadwira mwamphamvu ndi wathanzi. Ndipotu, chitsimikizo chokha cha zakudya zowonjezera zinyenyeswazi ndizo zinthu zomwe zimalowetsa thupi la mayi. Mawonekedwe osiyanasiyana ndi oyenera ndi ofunikira kuti mukhale ndi thanzi labwino, lomwe ndi lofunikira pa msinkhu wokhazikika, kubala bwino ndi kusamalidwa kwa mwanayo.
Kuti mudye bwino, sikofunikira kupanga zakudya zovuta kuti mukhale ndi zakudya zabwino pa nthawi ya mimba. Zonse zofunika ndi kudya zakudya zomwe zili ndi zakudya zofunikira.
Muyenera kuyesanso ndondomeko ya zakudya ndikusiya zizoloŵezi zoipa, chifukwa simukuyenera kuganizira osati zokha za inu nokha komanso zomwe mumakonda, koma za mwana ndi zosowa zake.
Pamene mukupanga zakudya pa nthawi ya mimba, nkofunika kutsatira malamulo angapo osavuta: kuchepetsa kumwa kwabwino, kusiya mchere, zokometsera, zakudya zam'chitini ndikulowa mndandanda masamba ndi zipatso zatsopano.
Kuwonjezera apo, muli ndi chizoloŵezi cholowa kuti muwerengere mitengo yogwiritsidwa ntchito tsiku lililonse. Ndi zinthu ziti? Za izi mwatsatanetsatane.
Calcium
Ngati chinthuchi sichingalowe m'thupi la mayi wokhala ndi zowonjezera, mavuto angabwere ndi kupanga mafupa ndi mano a mwanayo. Kupanga mafupa ndi mano kumayamba ndi sabata lachisanu ndi chitatu cha mimba.
Calcium pa nthawi ya mimba imayenera kawiri kawiri kuposa nthawi zonse, chifukwa "imachotsedwa" kuchokera kwa mayi ndi mwanayo. Ngati malirewo afika, minofu yanu idzakhalabe yamphamvu ndi yamphamvu, ndipo dzino lachitsulo silidzatha.
Zomwe zimayambitsa kashiamu: tchizi, mkaka, kefir, ndiwo zamasamba, sardine, mtedza. Komabe, ndi mkaka muyenera kukhala osamala kwambiri. Zili ndi mafuta ambiri a mkaka, omwe ambiri amakhala oopsa. Choncho, pa nthawi ya mimba, ndibwino kumwa mkaka wotsika kwambiri ndikugula mankhwala amtundu wowawasa ndi mafuta ochepa.
Zakudya za calcium tsiku lililonse:
- 85 g ya tchizi;
- 25 g wa nkhanu;
- 170 g wa sardine;
- makapu 2 a mkaka.
Ngati calcium imayika maziko a thupi la mwana wamtsogolo, mapuloteni ndizofunikira zomangira zomwe ziwalo ndi ziwalo zake zimakula. Choncho, mapuloteni omwe mumadya ayenera kukhala owirikiza kuposa kale.
Zakudya zamapulotini (mapuloteni) mu mtedza, nyama, masamba, mkaka. Chiwerengero chachikulu - muzogulitsa zinyama. Komabe, sakhalanso ndi chidwi ndi izo, chifukwa ndizoopsa kuwonjezerapo thupi ndi mankhwala a kuwonongeka kwa mapuloteni a nyama. Kukhalapo kwa mafuta ochulukirapo m'thupi ndikumachepetsanso. Mafuta owonjezera ayenera kupeŵa, kuti asapitirize kulemera kuposa momwe ayenera. Ngakhale kuti zonse ndizofunikira. Funsani dokotala wanu kuti phindu lolemera labwino ndilolandiridwa pazomwe mukuchita.
Mapuloteni a masamba amapezeka mu nyemba, mtedza, mkate wonse.
Chiwerengero cha mapuloteni tsiku lililonse:
125-150 g nyama;
- dzira limodzi;
- 500 ml mkaka kapena mkaka (mkaka wamakono, kefir, mkaka, kanyumba tchizi, etc.).
Zamagulu a gulu ili: mkate, mbatata, tirigu, maswiti. Pakati pa mimba, musamalowe muzakudya, amaika thupi ndi mafuta owonjezera. Zakudya zamasamba, maswiti, chokoleti, ufa wa tirigu wapamwamba kwambiri (zomwe zimagwiritsidwa ntchito popangira zakudya zamakono) ndizofunikira kuti mutenge m'malo omwe ali ndi mavitamini ndi salt amchere - ali zipatso, ndiwo zamasamba, zipatso zouma.
Chizoloŵezi chokhala ndi makapu tsiku ndi tsiku:
- 100 g mbatata (pasitala, mpunga);
- 100 g ya zipatso zouma;
- 190 g zamasamba kapena zipatso.
Fiber
Mapuloteni a zinyama ndizo zomangira zamoyo, mwana wamtsogolo, ndi fiber ndi chinthu chomwe chingathandize kutenga zokolola zawo, kuteteza kudzimbidwa pa nthawi ya mimba. Ambiri opangira fiber ndi zipatso ndi ndiwo zamasamba. Amapezekanso mu mpunga wosasunthika, pasitala ndi mkate wochokera ku ufa wonyezimira, nyemba, zipatso zouma.
Chiwerengero cha tsiku lililonse:
- 50 g wa pasitala;
- 200 g zamasamba kapena zipatso;
- 50 g ya mtedza wosakaniza;
- zidutswa zitatu za mkate wonse wa tirigu.
Mavitamini
Mavitamini ofunika pa nthawi yomwe ali ndi pakati ndi: C, D, E, A, B mavitamini.
Vitamini C imalimbitsa mitsempha ndi makoma a mitsempha, imapangitsa thupi kuteteza matenda, zimathandiza chitsulo kukhala ndi thanzi labwino pa nthawi ya mimba. Ngati yaying'ono m'thupi, amayi oyembekezera mwamsanga amatopa, amaopsezedwa ndi kuchepa kwa magazi, kuperewera kwa amayi kapena kubereka msanga. Ascorbic acid samadziunjikira m'thupi, choncho kudya (monga mankhwala kapena chakudya) chiyenera kukhala tsiku ndi tsiku. Izi zidzathandiza masamba atsopano, zipatso, zipatso, masamba. Nthawi yosungirako ndi zophikira zowonongeka zimawononga vitamini C, kotero masamba, zipatso ndi zipatso ndi bwino kudya mwatsopano kapena steamed. Pofuna kudya vitamini C, chakudya cha 2/3 chiyenera kukhala masamba, zipatso ndi zipatso. Ngati izi sizingatheke, vitamini C yowonjezera yothandiza kuthetsa vutoli ndikupanga zakumwa zofunikira zowonjezera ascorbic zofunika kwa inu ndi mwana wanu.
Vitamini D ndizofunika kuti thupi likhale ndi thupi lokhala ndi mayi komanso mwana wamtsogolo. Vitamini amapezeka mu nsomba mafuta, pangТono kakang'ono mu mafuta, chiwindi, dzira. Pambuyo pa kubadwa kwa mwanayo, amafunika kutero pofuna kupewa ziphuphu.
Mavitamini a gulu B amatsimikizira kumanga mapuloteni m'matumbo a mwanayo ndi thupi la mayi, kulimbitsa machitidwe amanjenje ndi a endocrine. Zambiri zimapezeka nyama, tirigu, mkaka wa ng'ombe, tchizi. Pakati pa mimba, pali "kuchulukitsidwa" kwa mavitamini onse, chifukwa sikofunikira kwa inu, koma ndi zinyenyeswazi, choncho zonse zomwe zili pamwambazi ziyenera kuphatikizidwa mu chakudya chanu cha tsiku ndi tsiku.
ndizofunikira zonse kuti chitukuko cha maselo a mwana, komanso kuti asunge, monga lamulo, kaŵirikaŵiri magazi a mayi wamtsogolo. Choncho, chitsulo pa nthawi ya mimba chimatenga zambiri. Mwinamwake dokotalayo amatha kulemba izo mwa mawonekedwe a mankhwala.
Chitsulo chimapezeka pachiwindi, nyemba, zipatso zouma. Koma amakhulupirira kuti chiwindi ndi vitamini A kwambiri, chomwe chimakhala chosaopsa kwambiri kwa chitukuko cha mwanayo. Choncho, ndi bwino kudalira sipinachi, zouma apricots, nsomba ndipo, makamaka, kutenga zitsulo m'mapiritsi (ngati atayikidwa ndi dokotala).
Mchere wachiwiri umene uli wofunika pa nthawi ya pakati ndi folic acid. Chifukwa cha iye, dongosolo lalikulu la mitsempha la mwana limayamba bwino, makamaka m'masabata oyambirira a mimba. Thupi ili silinadziunjike mu thupi, ndipo kufunika kwa ilo kumakula. Choncho, ndikofunika kuti pazinthu zam'tsogolo za amayi amtsogolo muli mankhwala omwe ali ndi folic acid. Lili ndi: broccoli, sipinachi, akasukoma, nkhanu, mkate wa mkate.
Ngati mupeza mavitamini, minerals, mapuloteni, mafuta ndi zakudya zopatsa thanzi, chakudya chanu sichingakhale chokoma komanso chothandiza, ndipo mwanayo adzabadwa wathanzi ndi wamphamvu.
Choncho, nthawi yake iwonetseni zakudya zanu ndikuzisintha, ndikupatsani nyenyeswa zonse zomwe mukufunikira. Ndiyeno adzakula bwino.
Mawu ochepa ponena za ubwino wa chitsulo
Mmodzi mwa amchere ofunika kwambiri pa thupi la mayi wapakati ndi chitsulo. Inde, sikofunikira kwa amayi oyembekezera okha. Chotsatira ichi mwazomwe zilipo mwa amuna ndi akazi. Nthawi zambiri, zonse zimagwirizanitsidwa m'thupi la munthu, ndipo ngati mchere wina umatha kuchepa, ndiye kuti mbali zina zonse zothandiza, calcium, magnesium, mkuwa, selenium, folic acid, zinki ndi chromium, zimachepetsanso nthawi zambiri. Ndipo kuchepa kwa mcherewu, kumapangitsa kuti munthu asatayikire magazi, amatha kutopa, amamva kupweteka kwa mutu, kupweteka kwa mutu, chiwindi cha shuga, tachycardia komanso kuthamanga kwa magazi, komanso mavuto ena ambiri. Ngati simukufuna kuthana ndi mavutowa, ndiye kuti panthawi yonse ya mimba, makamaka miyezi ingapo yapitayi, muyenera kutenga mavitamini ndikupanga masitimu anu kuti mutenge zinthu zonse zothandiza.
Pambuyo pozindikira zizindikiro zoyamba za mimba, muyenera kuwonjezeranso kudya kwachitsulo, chifukwa mwanayo akusowa chithandizo cha maselo ofiira a magazi. Musamanyalanyaze malangizo a magazi, zomwe dokotala amapereka pa zokambirana za amayi. Ngakhale kusanthula mwachizolowezi, kutengedwa kuchokera ku chala, kungauze dokotala za mavuto omwe amayamba, ngati mwauzidwa kukonzekera zitsulo, musaiwale kuwatenga, izi zimapangitsa kuti magazi aziperekedwa ku placenta.