Pafupi mayi aliyense atabadwa amayamba kuda nkhaŵa za mwini wake, amafuna kukhala wochepa ngati asanakhale ndi mimba. Koma momwe mungatetezere kulemera pamene mukuyamwitsa kuti mutenge kachilombo kwanu musamamupweteke mwanayo nthawi yomweyo. Kuti muchite izi, muyenera kusunga ulamuliro wa tsikuli ndikudya bwino.
Atabwerera kuchipatala cha amayi oyembekezera, mayi wamng'ono amayenera kukambirana mozama za vuto la zakudya ndi kuyang'anira zakudya zake. Ndikofunika kuzindikira kuti ubwino wa zakudya, kuchuluka kwa mkaka ndizokhazikika, koma zimakhudza thanzi la mwanayo. Chikhulupiriro chakuti mayi woyamwitsa ayenera kudya zakudya zambiri zamtengo wapatali kuti awonjezere mafuta a mkaka ndi kumwa tiyi ndi kirimu kapena mkaka. Njira yowonjezereka ndiyo kusunga boma lakumwa. Ndibwino kuti mumwe madzi osungunuka opanda unboiled osachepera 2 malita patsiku.
Kuonjezerapo, zakudya za mayi woyamwitsa ayenera kukhala zochepa, maulendo 5-6 pa tsiku, ndipo zimakhala ndi zigawo zing'onozing'ono. Chonde dziwani kuti ndibwino kudya chakudya chamadzulo osachepera 3-4 maola asanayambe kugona ndipo makamaka ngati ndifefir, yogurt, mafuta a yezhenka amakhala 1 kapena 2.5%. Koma musadye chakudya cham'mawa, chiyenera kukhala chodzaza.
Pokonzekera mbale, yesetsani kuti musayese. Ndibwino kuti musachoke pa zakudya zonse zonenepa ndi zokazinga. Ndi bwino kuphika mbale yophika, steamed, kuphika mu uvuni. Eya, ngati zakudyazo zikuphatikizapo masamba ndi zipatso zambiri, zomwe zingakhale theka la zakudya zonse za tsiku ndi tsiku. Angathe kudyetsedwa mwatsopano, yophika, yopanda mafuta. Koma dziwani kuti nthawi ya kuyamwitsa, sikuti zipatso zonse ndi ndiwo zamasamba zikulimbikitsidwa.
Chimodzimodzi ndi nyemba, chifukwa zimapanga mpweya wabwino, zipatso za lalanje ndi zofiira chifukwa cha nkhumba zomwe zili mkati mwawo, zipatso zosakongola. Pewani kuchuluka kwa tomato. Komanso, pofuna kuchepetsa kulemera pamene akuyamwitsa, amayi sayenera kusiya zakudya zawo za mphesa ndi nthochi chifukwa cha zakuthambo zawo.
Zakudya za mkaka ndizofunikira kwambiri kwa lactation yoyenera komanso kuchepa. Koma zonona zonunkhira bwino ndizozichotsa chifukwa cha zakuthambo zake zokhutira. Tchizi, ngakhale kuti zokhudzana ndi zakudya zamakono, ndi zothandiza, chifukwa ndizochokera ku calcium.
Pofuna kuchepetsa kulemera, ndibwino kugwiritsa ntchito mankhwala ochepa, monga yoghurt, kefir, mkaka wokhala ndi mafuta osapitirira 1%, makilogalamu - 5%, tchizi - osapitirira 30%.
Zakudya zakumwa panthawi ya kuyamwitsa sizitchulidwa kawirikawiri kuposa kamodzi pa tsiku chakudya cham'mawa kapena chamasana. Ichi ndi chifukwa chakuti nyama ndi yovuta kukumba. Ndi bwino kudya nyama yachirengedwe kusiyana ndi zomwe zimachokera. Pewani zakudya zopangira utsi, kusuta, ma soseji ndi zinthu zina zomwe zili ndi mafuta komanso mchere.
Zakudya zamtengo wapatali kwambiri, mbewu za mkaka kapena madzi. Kugwiritsa ntchito monga chakudya, mumachepetsa chiopsezo cha kudwala kwa mwana. Mankhwala otsika kwambiri ndi mpunga wofiira ndi mkate wonse wa tirigu.
Kumbukirani za "zakudya zopanda pake" m'malo mwa kumwa madzi kapena kapu ya tiyi yofooka, makamaka popanda shuga. Zakudya zokoma ndi zowonjezera, zakumwa zamadzimadzi zimachotseratu ku ntchito.
Ndikoyenera kukana wokazinga, mchere, zokometsera, zamzitini, kusuta, chokoleti ndi zakumwa zoledzeretsa, mtedza ndi mbewu. Zomalizazi ndi zakudya zambiri zamchere zomwe zili ndi mafuta ambiri. Pezani ufa ndi kuphika. Tsatirani ndondomeko: mpukutu umodzi m'masiku 2-3 ndipo m'mawa wokha.
Kuti tifotokozere mwachidule, tiyenera kudziŵa kuti zakudya zamtundu wa caloriki zimachepetsedwa kuti zikhale zopatsa 1500-2000 patsiku. Ngati muli olefuka ndi otsika, tsatirani malire a lamulo ili. Ngati mwachibadwa muli amphamvu, mayi wamkulu, ndiye amadya pafupifupi makilogalamu 2,000 patsiku. Kumbukirani kuti kuti muchepetse bar kuti mukhale wovuta kwambiri ndikudya makilogalamu osachepera 1200 pa tsiku! Izi zingachititse kuchepa kwa mlingo wamagetsi ndi 45% kapena kuposa. Tikulimbikitsana kutsatira ndondomeko ya makilogalamu 1500, ndipo tsiku lililonse simudzalandira 40 g mafuta odzola. Momwemo, kulemera kwanu kwa sabata ayenera kukhala kuchokera 250 mpaka 500 g.