Chakudya choyenera cha mayi wam'tsogolo ndi chitsimikizo cha chitukuko choyenera cha mwanayo. Zizolowezi zamagulu ndizokhaokha ndipo zimadalira kwambiri thanzi labwino ndi moyo, koma zakudya zina ziyenera kulandiridwa mu zakudya kuyambira tsiku loyamba la mimba.
Mtedza - gwero la mafuta osatchulidwa, oyenera kuti mwanayo azikula bwino. Nucleoli yaing'ono yamphongo patsiku ndi yokwanira kuti mupeze zakudya zambiri zofunika. Pankhani ya zozizira, mtedza ukhoza kusinthidwa ndi makapu angapo a masamba kapena maolivi.
Chida cholimba cha tchizi - Russian kapena Parmesan - chidzakwaniritsa zofunikira za mapuloteni ndi calcium. Mitengo yofewa ndi nkhungu iyenera kupeĊµa - ingathe kukhudza mabakiteriya a tizilombo Listeriamonocyotogenes, omwe amachititsa kuti pakhale listeriosis.
Kugwiritsira ntchito tsiku ndi tsiku kwa mitundu yobiriwira kudzabwezeretsa kuchuluka kwa chitsulo ndi folic acid m'thupi. Katsabola, parsley, basil, rukkola, letesi, atavala mafuta osakaniza kapena yogurt - mafuta okometsera kwambiri kwa amayi oyembekezera. Manyowa ndi mchere watsopano womwe umakhudza magazi ndi vitamini C.