Zakudya zopanda thanzi komanso kusowa kwa zakudya m'thupi zimakhudza kwambiri thanzi la mwana wosabadwa kuti likhale lofanana ndi zomwe zimayambitsa matenda. Ndipo m'nthawi yathu ino, kusowa kwa mavitamini ambiri, mavitamini, kufufuza zinthu komanso zakudya zina zofunika kwambiri pakudya kwa amayi apakati ndizofala. Kuti tiwone izi, tiyeni tiyang'ane pa ziwerengero. Kutenga mimba mwa mkazi wathanzi - mutu wa nkhaniyi.
Osakwanira? Onjezerani!
Kuphunzira za zakudya za amayi oyembekezera, ku St. Petersburg, kunasonyeza kuti 6 okha! (!) Kuchokera pa 100 omwe anafunsidwa angalankhule zakwanira pa zakudya zopatsa thanzi (zakudya zowonjezera). Ndipo amayi ambiri adapeza kusowa kwa angapo mwa iwo. Nthawi zambiri sakhala ndi chitsulo, ayodini, calcium, zinki, chromium. Zina mwa mavitamini zosowa za folic acid, biotin, mavitamini B .. B .. AD komanso alfalinolenic acid, yomwe ndi gawo la vitamini F, idakalipo. Ndizodabwitsa kuti kusowa kwa zakudya zofunikira kwambiriku kunawululidwa mwadzidzidzi, pofufuza amayi apakati. Zinaoneka kuti iwo samva kuti alibe! Ndiye kodi ndi bwino kugwirizanitsa izi, chifukwa palibe vuto lililonse la thanzi la mkazi? Ndithudi. Pambuyo pake, ndi vuto lobisala, mwanayo akuvutika. Kuphwanya malamulo a chakudya choyenera kungapangitse kuti munthu asanabadwe msanga. kubadwa kwa ana owala. Kulephera kwa zakudya zina mu thupi la mayi wam'tsogolo m'tsogolomu kungakhudze thanzi la mwana wake m'chaka choyamba cha moyo. Komanso, zaka zaposachedwapa zatsimikiziridwa kuti ubwino wake ndi kuchuluka kwake kwa mkaka wa m'mawere zimadalira mtundu wa chakudya cha mayi wapakati. Inde pali mkaka! Zakudya zabwino za mayi wamtsogolo zimateteza mwanayo m'moyo wake wonse. Kodi ndondomeko ziti zomwe mungachite kuti mukhale ndi zakudya zoyenera pa nthawi ya mimba?
Nolire!
M'Chilatini, izi zikutanthauza kuti "MUSABWERERE!" Ili ndilo lamulo lakale kwambiri la mankhwala, mwachilungamo nthawi zonse. "Amayi am'tsogolo adzayenera kusiya zakudya za mafakitale omwe amasunga nthawi kuphika, komanso amakhala ndi nthawi yosungirako. popanda zakudya monga zakudya zoteteza zakudya, utoto, zokometsera, zowonjezera zokometsera, zowonjezera, zowonjezera mavitamini.Kodi amayi amtsogolo, onse saloledwa. Sitiyenera kuiwala kuti zakudya zambiri zokonzeka kudya Zomwe zimagwiritsidwa ntchito kusintha ndizovomerezeka, ndipo kulembedwa ndizovomerezeka sikutsatiridwa nthawi zonse, ngakhale palibe umboni weniweni wa poizoni wa mankhwala osokonekera kwa anthu, makanda, amayi omwe ali ndi pakati komanso omwe akulera bwino amakhala bwino kupeŵa iwo.Zowonongeka kudya zakudya za mafakitale ndizosavomerezeka chifukwa zimapangitsa kuti chakudya chisawonongeke mayi wodwala, kumuchotsa zakudya zofunikira. Zosakaniza zina m'malo mwa nyama zakuthupi - ndipo thupi silinazitsulo, phosphorous, vitamini B12, niacin ndi biotin, d komanso apuloteni apamwamba kwambiri. Koma adzalandira mafuta ambiri otsika mtengo komanso ma calories ambiri.
Pansi pa chivundikiro cha masamba obiriwira
Makamaka ayenera kupatsidwa chakudya cha vitamini B9, folic acid. Dzina lake limalankhula palokha: "folium" mu Chilatini limatanthauza "tsamba". Folic acid amapezeka m'masamba obiriwira a katsitsumzukwa, sipinachi, komanso zipatso za avocado, kaloti, vwende, cantaloupe, apricots, dzungu, beetroot. Pang'ono pang'ono folic acid mu dzira yolk ndi nyemba. Mkate - mbewu zonse ndi ufa wakuda wakuda, komanso pasitala yapadera ndi Zakudyazi zopangidwa kuchokera ku ufa wathanzi wopanda mafuta a folic acid, koma zimatengedwa kuti ndizofunikira kwambiri. Chododometsa? Ayi ndithu! Nyengo ya masamba a masamba ndi ofooka kwambiri, ndipo mkate wonse wa tirigu ndi zopangidwa kuchokera ku ufa wokwanira akhoza kudya tsiku ndi tsiku, mosasamala nyengo. Kuwonjezera chakudya chawo ndi vitamini B, mayi woyembekezera amachepetsa kwambiri chiopsezo cha msana wa m'mimba mwa mwana wake ndipo amasamalira mapangidwe abwino (nthawi imodzi) a psyche ndi nzeru zake. Ndipo amayi a vitaminiwa adzakhala othandiza, chifukwa amatha kuchepetsa kupweteka kwachisoni, chomwe chili chofunika pa nthawi yobereka. "Chitetezo chobiriwira" sichidzakusiyani ndipo mutatha kubala, chidzakuthandizani kugawa mkaka.
Zopatsa zokoma za folic acid
Karoti saladi ndi adyo ndi mtedza
Tengani:
• 2-3 kaloti wamkati
• Valve wa adyo
• gome 3. makuni a mtedza wa mtedza
• tebulo 2. spoons wowawasa zonona kapena mayonesi
• Mchere
Kukonzekera:
Dulani kaloti pa grater, onjezerani mtedza, nyengo ndi kirimu wowawasa womwe umasakanizidwa ndi adyo yosakaniza, mchere kuti mulawe. Saladi yoteroyo imakupatsani folic acid ndi beta-carotene, vitamini B ndi mkuwa wamtengo wapatali, mafuta omega 6 ndi phytoncides. Kwa mbale iyi mukhoza kuwonjezera arugula - gwero lamtengo wapatali la folic acid, vitamini C ndi ma microelements opindulitsa. Thupi la avocado, lopaka pang'ono ndi mchere ndi tsabola (mukhoza kuwonjezera gagala), ndi chakudya chokoma komanso chokoma.
Mavitamini apamwamba a vitamini B6
Haddock mu Chisipanishi
Tengani:
• 1kg ya haddock (nyama)
• makapu 1-2 a mkaka
• 1 makilogalamu a mbatata
• mazira 4
• anyezi 4
• Mafuta 200 a maolivi
• tebulo limodzi. supuni ya mafuta
♦ Azitona 10 zobiriwira
• tebulo limodzi. supuni yowonjezera ya parsley
• nchere ndi tsabola
Kukonzekera:
Dothi ladothi limadulidwa mu magawo akuluakulu, kutsanulira madzi otentha ndikupita kwa mphindi 15. Kenaka dulani magawo, kutsanulira mkaka wotentha ndikupita kwa ola limodzi. Kutentha uvuni ku 240 ° C. Sakanizani anyezi ndi mafuta, onetsetsani nyemba ndi mbatata yophika, yophika komanso yophika m'mwamba pamwamba pake (onunkhirani mchere pang'ono, ndikutsanulira pamwamba ndi mkaka kuchokera ku nsomba ndi bata losungunuka). Kuphika mu uvuni kwa mphindi 20. Lembani kode ndi timitsuko ta azitona, parsley, magawo a dzira. Mu mbale iyi, kuwonjezera pa vitamini B6 muli calcium, mapuloteni apatali, komanso vitamini B, ndi vitamini C.
Pyridoxine ku matenda
Pa sabata lachisanu ndi chitatu cha mimba, vitamini B6 (pyridoxine) ikukhala yofunikira. Mumatopa ndi nseru m'mawa, usiku umapweteka minofu ya ng'ombe, mitsempha. Zamasamba ndi nyengo ndizo zowonjezera mavitamini. Ndiwothandiza kwambiri kwa mwana, chifukwa umalimbikitsa kukula kwa kayendedwe kake ka mitsempha. Kodi mwakhala mukuphatikizapo mkate wonse wa tirigu ndi kabichi mu zakudya zanu? Mkulu! Mu mankhwalawa muli zambiri osati folic acid, komanso pyridoxine. Mtundu wake wochuluka kwambiri ndi nyama, nsomba zina, makamaka chum ndi haddock, bran, tirigu wa tirigu, mpunga wosasunthika, oats, nyemba, buckwheat groats ndi walnuts.
Magnesium ya Mphamvu ya Mitsinje
Kuyambira pa sabata lachisanu ndi chiwiri la mimba, pamene mafupa a mwanayo akukula mochuluka, magnesium imakhala yofunika kwambiri. Izi zimakhala zofunikira zowonjezera kukula kwa mafupa. Deta yaposachedwa kuchokera kwa asayansi yasonyeza kuti kukula, kukula kwake ndi kukula kwa mutu wa mwana wakhanda kumadalira momwe magnesium imadyera amayi panthawi imeneyi. Magesizi ndi ofunika kwambiri kwa minofu, kuphatikizapo minofu ya chiberekero. Magesizi ali ndi mbewu zambiri ndi mkate wonse wa tirigu, nkhuyu, amondi, mbewu, mavwende, ndiwo zamasamba ndi masamba.
Limbikitsani zakudya ndi zitsulo
Kuchokera pa sabata la 22 la mimba, kufunikira kwa thupi la mayi ndi mtsogolo wam'tsogolo m'kamwa kofunikira kuti hematopoiesis iwonjezeke. Gwero lake lolemera ndi nyama, makamaka ofiira, ndi mazira. Komanso nyemba, masamba obiriwira, tirigu wonse wa tirigu, soya tchizi tofu, zipatso zouma. Musamamwe mwamsanga mukamadya tiyi ndi khofi (timannins yomwe ili mkati mwake imachepetsetsa kuchuluka kwake kwa chitsulo).
Omega-3 kwa ubongo ndi masomphenya
Mafuta apadera omega-3, omwe ali mu nsomba zakudya, ndi ofunika kwa mwana wam'tsogolo, chifukwa makamaka zimatsimikizira kukula kwa ubongo ndi masomphenya.
Dishi kwa trimester yachiwiri
Maatballs ku Italy (mu uvuni wa microwave)
Tengani:
• 250 g ng'ombe yamphongo
• dzira limodzi
• 50 g wa zinyama zoyera zouma
• 50 g ya tchizi
• 1 clove wa adyo
• supuni 1 ya supuni. supuni ya zouma parsley
• supuni 1 ya supuni. supuni yokometsera "masamba"
• 240 g wa tomato wothira
• mchere ndi tsabola
Kukonzekera:
Sakanizani chirichonse kupatula tomato ndi theka grated tchizi. Pezani nyama 12 zamtundu wochokera kulemera kwake komwe mumalandira ndikuyika mbale yokhazikika kwa mphindi 3-4 mu uvuni wa microwave. Bweretsani pafupi pafupi ndi okonzeka, mutembenuzire pamene mukuphika. Tomato ndi tchizi topamwamba. Kuphika kwa mphindi zisanu.
Zakudya zogawanika mu trimester yachitatu
Pofuna kuchepetsa kupweteka kwa mtima, idyani zakudya zing'onozing'ono komanso kupewa zakudya zakuthwa, mafuta, komanso zakumwa zam'madzi. Kwa akazi ena amayamba kuchepetsa kupwetekedwa mtima, dzira lofewa kapena spoonful wa omelet ya nthunzi. Mukhoza kuyesa madzi amchere amchere popanda mpweya: kutsegula botolo ndi madzi masiku awiri musanadye, ndipo musanayambe kutentha pang'ono. Nthawi zonse tibweretseni chakudya cha zakudya zopanda zakudya. Choncho mungathe kudya zakudya zopatsa thanzi popanda kuwonjezera mimba.
Pita ndi Pasitala "Exotica"
Tengani:
❖ 1 mapeyala
• tebulo 2. supuni za madzi a mandimu
• 50 g wa cheddar tchizi chochepa
• Mchere
• Tsabola wakuda wakuda
Kukonzekera:
Dulani supupu mu hafu, chotsani zamkati ndi supuni, panizani ndi mandimu, onjezani tchizi, nyengo yolawa, kusakaniza. Lembani pasitala ndi pita. Zidzakhala "mthumba wa mkate" wokhazikika. Zakudya zimenezi zili ndi calcium, mavitamini a S. V. Kuthamanga mafuta amadzimadzi amachititsa kuti kashiamu alowe m'thupi kuti imveke mosavuta kwa maselo.
Zizindikiro za m'matumbo
Kuti tisasokoneze kudzimbidwa, tidzakhalanso ndi zakudya zomwe zili ndi zitsulo, mkate wa tirigu ndi zina zonse, komanso chimanga.
Beetroot ndi mtedza
Tengani:
• 2 beets
• 1 nkhaka zophika
• 50 g wa mtedza wa mtedza
• Valve wa adyo
• tebulo 2. supuni za mafuta osadulidwa a mpendadzuwa
Kukonzekera:
Pa lalikulu grater, kabati yophika beet ndi kuzifutsa nkhaka. Onjezani mtedza wosweka, pansi adyo ndi batala. Sakanizani zonse. Kuwonjezera pa cellulose, yomwe ili ndi pectin yambiri, mbaleyo imakhala ndi folic acid, potaziyamu, yosavuta mafuta omega-6, vitamini E. mkuwa.
Makina othandiza a magnesium
Chipatso cha zipatso
Tengani:
• nthata imodzi
• Zopopera 2/3 za yoghurt ndi kudzaza mbewu
• tebulo 2. spoons wa amondi wokazinga
• zipatso zazikulu 4 za strawberries (zikhoza kuzizira)
• 1/2 kutsukidwa apulo
Kukonzekera:
Banana, apulo, strawberries amadulidwa mu magawo, kusiya 1 strawberries kuti azikongoletsera. Lembani mcherewu ndi yogurt, azikongoletsa ndi magawo a sitiroberi, ndi kuwaza ndi amondi osweka. Kuwonjezera pa magnesium, chodyeracho chili ndi calcium, zitsulo, chitsulo, beta-carotene, vitamini B2 ndi serotonin, yomwe mophiphiritsa imatchedwa hormone ya chimwemwe.
Malamulo asanu a trimester yachiwiri
Matendawa amatha kuima, ndipo chilakolako chimakula. Thupi lanu palokha limadzisamalira palokha ndipo limayamba kuyamwa kwambiri. Koma mfundo za mitundu yosiyanasiyana ya zakudya ndi kudya chakudya nthawi zonse ziyenera kuwonedwa. Nazi malamulo ena.
Ayi! Zokonzedwa bwino
Monga mu mkate woyamba, mikate yoyera ya ufa wapamwamba imakonda mkate ndi mbewu, bran, rye, mbewu zonse. M'malo mophika ndi maswiti, gulani tiyi ya halva, jujube ya zipatso (gwero la pectin) kapena muesli ndi mbewu, zipatso ndi zipatso.
Njira yoyambira ku vitamini D
Chiwalo cha mwana wam'tsogolo chimadalira kale vitamini. Amapezeka nsomba (makamaka sardines, hering'i, saumoni ndi tuna), mu dzira la mazira, mu mkaka wonse ndi mkaka.
Pali kashiamu yowonjezera yambiri
Kuyambira pa sabata lachisanu ndi chiwiri, ntchito ya mwanayo m'mimba ya mayi ikukula. Pankhaniyi, mafupa amakula mofulumira ndipo amakhala olimba kwambiri.
Mapiritsi ogona okoma
Kusokonezeka kugona kumapeto kwa mimba sizolowereka. Kupsyinjika pa chikhodzodzo kumakulimbikitsani kuti mupite kuchimbudzi kangapo usiku. Kusamwa pang'ono sikungatheke: thupi likufunikanso madzi ambiri. N'chiyani chingathandize kugona mwamsanga ndikugona mokwanira? Musanagone, ndibwino kumwera kapu ya chamomile ndi timbewu ta timbewu tokoma kapena theka la mkaka woyaka ndi supuni ya supuni ya uchi. Chakudya chamadzulo, chokhala ndi chakudya chambiri, chimalimbikitsa kufika kwa tulo. Ndi bwino kudya kagawo ka steamed Turkey pachifuwa ndi buckwheat 2 maola asanagone. Nyama ya Turkey ndi buckwheat ili ndi vitamini B6 yodzaza ndi amino acid tryptophan, vitamini PP ndi magnesium. Kuphatikiza kwa zakudya zopatsa thanzi kumathandiza kuchepetsa mavuto, kumathandiza kugona tulo komanso kugona tulo.