Chiwalo cha mayi wamtsogolo, choyamba, chimapereka mwana wamphongo ndi zakudya zoyenera. Ngati amayi samadya bwino kapena amakana zakudya zomwe sakuzikonda, koma zomwe zimathandiza kwambiri thupi, ndiye kuti poyamba salola kuti mwanayo azikhala bwino. Panthawi yomwe mayiyo apeza kuti ali ndi mimba ndipo mpaka mwanayo atabadwa, mkaziyo sali wake, ayenera kuchita zomwe mwanayo amafunikira. Monga ndanenera, zakudya zabwino ndizomwe zimakhudza kwambiri mcherewu, ndipo zakudya zolakwika zingakhale zoopsa kwa amayi ndi mwana. Choncho, katundu wa mayi woyembekezera ayenera kukhala wolemera kwambiri.
Palibe amene akunena kuti muyenera kugawa magawo omwe mudadya musanayambe mimba. Pakalipano muyenera kuyambiranso zakudyazo, ndikuzilemba kuti zikhale ndi mavitamini ambiri komanso zinthu zosiyanasiyana zothandiza. Kuti mupeze zakudya zoyenera pa nthawi ya mimba, mumangoyenera - kuti zikhale zosavuta kwa inu komanso mwana wamtsogolo. Koma ndi mayiyu moyenera kwambiri ayenera kuyesetsa kulemera, musayambe kulemera, muyenera kuwonjezera pang'ono, izi ndi zinthu zosiyana, chifukwa pamene kunenepa ndi kovuta kwambiri kubereka, komwe kumakhudza mwanayo molakwika. Pakati pa mimba yonse, ngati mayiyo adya bwino, amatenga makilogalamu khumi, ndiko kuti, kwinakwake pa 1.1 makilogalamu pamwezi.
Tsopano tikulemba mndandanda wa zinthu zonse zomwe ziyenera kukhala pa chakudya cha mayi wapakati:
Mapuloteni ndizo zomangira za mwana wanu. Pa tsiku la mimba liyenera kudya pafupifupi 70-80 magalamu a mapuloteni. Ndi bwino kukumbukira kuti mapuloteni a zinyama ali ndi phindu lalikulu. Zakudya zamapuloteni siziyenera kupitirira pazomwe zilili, choncho ndibwino kuti tipeze mwatsatanetsatane nkhaniyi.
Mapuloteni a chomera amachokera ku zinthu zochepa kwambiri kusiyana ndi mapuloteni a zinyama, koma ndi ofunika kwambiri kwa zakudya za amayi omwe ali ndi pakati ndi fetus, choncho ayenera kukhala nawo pa zakudya. Mapuloteni a masamba omwe mumakumana nawo mu mbewu ndi nyemba. Zidziwike kuti ngati mayi wapakati sagwiritsira ntchito chizoloŵezi choyenera cha mapuloteni, chikhoza kuwonongera kuwonongeka kwa magazi m'thupi, impso ndi chiwindi.
Musaiwale kuti muyenera kudya ndi mafuta. Koma kuti apitirize kuchita zachilendo sizingakonzedwe, pakuti pakali pano mtengo waukulu umapita ku chiwindi. Malipiro a tsiku ndi tsiku a mayi wapakati ndi 57 gm ya mafuta. Ndi bwino ngati mafuta ali ndi masamba, omwe ali ndi azitona, mpendadzuwa, mafuta a soya. Pewani zakudya zonenepa ndi mafuta.
Zakudya zowonjezera ndizo magwero athu amphamvu, mudzakumana nawo mbatata, mkate, maswiti. Koma mayi wapakati ndibwino kuti adye chakudya cha masamba ndi zipatso. Patsiku, chakudya chofunika cha chakudya ndi magalamu 400.
Pakati pa mimba, kufunika kwa mavitamini kumawonjezeka kwambiri - chakudya cha amayi oyembekeza chiyenera kukhala cholondola komanso cholingalira, ndipo mavitamini, monga mukudziwa, ndi chimodzi mwa zinthu zofunika kwambiri pakukula kwa mwana. Zakudya zosiyanasiyana, kuchepetsedwa ndi zipatso ndi ndiwo zamasamba, nthawi zonse zimakhutiritsa mavitamini ngakhale amayi oyembekezera.
Ndikofunika kusunga malamulo ena:
- onetsetsani kuti pamene mukukonzekera mbale, ma vitamini C omwe sawonongeke mosavuta sawonongeke;
- kumwa mafuta ndi mavitamini;
- kuyang'anira ntchito yachibadwa ya m'matumbo.
Koma sikuti amayi onse akhoza kudya mavitamini achilengedwe, chifukwa nthawi yomwe mimba imatha kufika m'nyengo yozizira. Pankhaniyi, ndi bwino kuonana ndi dokotala, ndipo adzalangiza zabwino ndi zofunikira pa umoyo ndi chitukuko cha ma multivitamini kwa amayi apakati.
Mavitamini a B ndi ofunika kwa amayi apakati osachepera mavitamini a gulu A. Kusowa kwa vitamini uku kudzasonyezedwa mu kutupa, kutopa ndi kupweteka m'milingo. Idyani mkate wambiri wa tirigu, chiwindi, wodwala nkhumba, oatmeal ndi sipinachi - ndipo simudzasowa vitamini.
Vitamini C ndi chitetezo chabwino choteteza matenda, ndicho chitetezo cha mthupi lathu. Amapezeka mu zipatso ndi ndiwo zamasamba, koma samalani, panthawi ya chithandizo cha kutentha, gawo lalikulu la vitaminili liwonongeke. Ngati nyengo yozizirayi ndi kupanda masamba ndi zipatso zatsopano, zimatha kugwiritsa ntchito zipatso za citrus.
Vitamini E, kapena amatchedwa "vitamini a kukongola." Amapezeka mkaka, masamba ndi masamba. Vitamini iyi imayang'anira kusamalira mimba ndi kuyendetsedwa bwino mumitsuko ya capillary.
Mineral substances - ichi ndi chimodzi mwa zinthu zofunika kwambiri pa zakudya za amayi oyembekezera. Mu chakudya choyenera ayenera kukhala mulingo woyenera wa salt wamchere. Koma musaiwale kuti kumwa mowa mopitirira muyeso miyezi yotsiriza ya mimba sizabwino, chifukwa zimayambitsa kutupa. Koma ngati mcherewo uli waung'ono pakudya, ndiye kuti m'tsogolomu amatha kutaya madzi komanso kusanza.
Phosphorous ndi calcium yambiri mungapereke mkaka ndi mkaka. Kudzaza mlingo wa tsiku ndi tsiku, ndikwanira kumwa theka la lita imodzi ya mkaka.
Musaiwale za chitsulo. Ndiponsotu, chitsulo ndi chimodzi mwa zinthu zomwe zili zofunika kwambiri m'miyezi yotsiriza ya mimba. Ndipo kunena momveka bwino, chitsulo n'chofunikira kuti kaphatikizidwe kwa hemoglobin. Gwero la chitsulo kwa inu ndi mwana wanu lidzakhala chiwindi, nyama, mbatata, oatmeal, yamapichesi ndi maapulo a mtundu wobiriwira. Kulephera kwa chitsulo kudzakhudza amayi ndi mwana, popeza onse ali ndi magazi m'thupi.
Ndipo potsiriza, tiyeni tiyankhule za madzi. Mimba sayenera kupitirira zakudya zamasiku onse za kulandira madzi monga momwe zidzakhudzira kudzikuza kochuluka kwa mapeto, zomwe zidzakhudza kwambiri kugawidwa. Ngati kutupa ukuyamba kuonekera, muyenera kuchepetsa 600-700 ml pa tsiku. Muyezo wokwanira tiyi ndi khofi amaloledwa komanso mowa pang'ono, vinyo wabwino kapena mowa saloledwa. Yesetsani kumwa vinyo wofiira, chifukwa kumabweretsa kudzimbidwa.
Kuzindikira ndi kuvomereza malamulo onse osavuta a zakudya zoyenera, zomwe mkazi aliyense ayenera kumamatira pamene ali ndi mimba, mayi woyembekeza adzatha kupereka mwana wake ndi zinthu zonse zofunika ndi mavitamini, kumuthandiza kutenga mimba mosavuta ndi kusangalala ndipo adzabereka mwana wathanzi!