Pamodzi ndi chisangalalo chomwe mumamva mukazindikira kuti mukuyembekezera mwana , mafunso ambiri monga, 'Ndidye chiyani tsopano?', 'Ndipewe chiyani?' mwina amabwera m'maganizo mwanu. Zimenezo ndi zachilendo. Chifukwa chakudya chomwe mumadya chimakhudza mwachindunji kukula ndi thanzi la mwana m'mimba mwanu. Iyi ndi nthawi yapadera kwambiri m'moyo wanu. Chifukwa chake lero, tiyeni tikambirane za momwe muyenera kukonzekera zakudya zanu panthawiyi, komanso zomwe muyenera kudziwa.
N’chifukwa chiyani kudya zakudya zoyenera n’kofunika panthawi ya mimba?
Mwachidule, simukudya nokha, koma mukudyanso mwana wanu. Ubongo wa mwana wanu, mafupa, ziwalo, ndi zonsezi zimafunika kuti apeze michere yoyenera kuti akule bwino. Ndi bwino kudya ma calories ochulukirapo pafupifupi 300 patsiku kuposa momwe munkadyera musanayambe kutenga pakati. (Kwa mapasa, ndi ma calories pafupifupi 600 patsiku.) Koma ma calories amenewa ayenera kuchokera ku zakudya zopatsa thanzi, osati zakudya zopanda thanzi.
Kusanza m'mawa kungapangitse kuti zikhale zovuta kudya m'miyezi yoyambirira, koma ndikofunikira kuyesa kudya zakudya zopatsa thanzi komanso kumwa mavitamini omwe dokotala wanu wakupatsani .
Zinthu zowonjezera pazakudya zanu
Munthawi imeneyi, posadya chakudya chofanana, koma kudya zakudya zosiyanasiyana, mutha kupeza pafupifupi michere yonse yomwe inu ndi mwana wanu mumafunikira. Tiyeni tiwone tebulo ili m'munsimu kuti tiwone zomwe muyenera kuwonjezera pazakudya zanu komanso zabwino zomwe zimapereka.
| Mtundu wa chakudya | N’chifukwa chiyani n’kofunika? | Izi ndi zakudya |
|---|---|---|
| Mapuloteni | Ndikofunikira kwambiri pakukula kwa maselo, minofu, ndi ziwalo za mwana wanu. Zimathandizanso thupi lanu kupanga magazi. | Nyama yopanda mafuta ambiri, nkhuku, nsomba, mazira, mkaka, yogati, mphodza, nandolo, nyemba zobiriwira, ndi zinthu zina zopangidwa ndi soya. |
| Kalisiyamu | Ndikofunikira kwambiri kumanga mafupa ndi mano olimba a mwana wanu. Ndikofunikanso kusunga mphamvu za mafupa anu. | Mkaka, tchizi, yogati, nsomba zazing'ono zokhala ndi zipolopolo (salayo), ndiwo zamasamba zobiriwira (sipinachi, gotu kola), amondi. |
| Chitsulo | Zimathandiza kupanga hemoglobin, yomwe imanyamula mpweya m'magazi. Zimathandiza kupewa kusowa kwa iron (kuchepa kwa magazi) komanso kuchepetsa kutopa. | Nyama yofiira (ng'ombe), nkhuku, nsomba, sipinachi, soya, mphodza, chimanga cholimbikitsidwa ndi chitsulo. |
| Folate (Folate / Folic Acid) | Ndikofunikira kwambiri kupewa zilema zobadwa nazo (zilema za mu neural tube) zomwe zingachitike mu ubongo wa mwana ndi msana. | Ndiwo zamasamba zobiriwira zakuda (sipinachi), nyemba, nandolo, malalanje, buledi ndi chimanga chokhala ndi folic acid yowonjezera. |
| Ulusi | Zimathandiza kupewa kudzimbidwa, komwe kumachitika nthawi zambiri panthawi ya mimba. | Mbewu zonse (mpunga wofiirira, oats), zipatso, ndiwo zamasamba, mtedza. |
| Vitamini C | Zimathandiza thupi kuyamwa chitsulo kuchokera muzakudya za zomera mosavuta. Zimawonjezera chitetezo chamthupi. | Malalanje, mphesa, sitiroberi, papaya, broccoli, tsabola, tomato. |
Kumbukirani, monga momwe zilili ndi zakudya zonse izi, ndi bwino kulankhula ndi dokotala wanu za kuchuluka kwa zakudya zomwe mukufuna. Iye adzakupatsani upangiri woyenera kwa inu.
Zinthu zofunika kuzipewa panthawi ya mimba
Zakudya zina zingakhale zoopsa kwa inu ndi mwana wanu panthawiyi, choncho ndikofunikira kuzipewa kwathunthu.
| Zoyenera kupewa | Chifukwa |
|---|---|
| Mowa | Zingasokoneze kukula kwa mwana, kuyambitsa zilema zobadwa nazo, komanso kupangitsa kuti mwana abadwe wolemera pang'ono. Siyani kwathunthu. |
| Nsomba zokhala ndi mercury yambiri | Nsomba zazikulu monga shaki, tilefish, ndi king mackerel zili ndi mercury yambiri, zomwe zingawononge mitsempha ya mwana. |
| Nyama, nsomba, ndi mazira osaphika kapena osaphikidwa bwino | Pali chiopsezo cha matenda opatsirana ndi mabakiteriya (monga Salmonella, Listeria). Pewani zinthu monga sushi ndi nkhono zosaphika. |
| Mkaka ndi tchizi chosaphikidwa | Tchizi chofewa monga feta ndi Brie chingakhale ndi mabakiteriya otchedwa Listeria ngati sichinapatsidwe mankhwala ophera tizilombo toyambitsa matenda. Yang'anani chizindikirocho ndipo gulani okhawo omwe akuti "pasteurized." |
| Kumwa kwambiri caffeine | Musamwe mamiligalamu opitilira 200-300 patsiku (ndiye makapu 1-2 a khofi wamba). Kumbukirani kuti tiyi ndi chokoleti zilinso ndi caffeine. |
Kodi mumatani thupi lanu likamavutika?
Ndi zachilendo kukhala ndi vuto linalake panthawi ya mimba. Nazi malangizo ena okuthandizani panthawiyo.
Kusanza ndi kusanza (Kudwala kwa Mmawa)
Idyani chakudya chouma, monga cracker kapena chidutswa cha buledi , musanadzuke pabedi m'mawa. Musadye chakudya chachikulu tsiku lonse, idyani zakudya zing'onozing'ono zingapo . Zakudya zamafuta, zokometsera, ndi zokazinga sizili bwino kwa inu panthawiyi.
Kudzimbidwa
Vutoli ndi lalikulu kwa anthu ambiri. Imwani madzi ambiri .(Magalasi 8-10 patsiku). Idyani zakudya zambiri zokhala ndi ulusi wambiri (zipatso, ndiwo zamasamba, mpunga wofiirira). Kuchita masewera olimbitsa thupi kumathandizanso kwambiri. Lankhulani ndi dokotala wanu za izi ndipo funsani upangiri.
kutentha pamtima
Idyani zakudya zochepa kangapo m'malo modya chakudya chachikulu. Anthu ena amapeza mpumulo mwa kumwa kapu imodzi ya mkaka musanadye. Chepetsani zakudya zokometsera, mafuta ndi zakumwa za citrus (ndimu, lalanje).
Zilakolako za Mimba
Ndizachibadwa kulakalaka zakudya zinazake ukakhala ndi pakati. Bola ngati zili ndi zopatsa thanzi, palibe vuto kudya pang'ono.
Komabe, nthawi zina mungakhale ndi chilakolako chofuna kudya zinthu zomwe si chakudya. Mwachitsanzo, zinthu monga dothi, phulusa, choko, ndi ayezi. Tikutcha vutoli kuti Pica . Izi zitha kuchitika thupi likasowa michere monga chitsulo. Ngati muli ndi chilakolako chotere, musadye zinthu zimenezo. Ndi zovulaza kwambiri kwa inu ndi mwana wanu. Ngati zimenezo zitachitika, onetsetsani kuti mwauza dokotala wanu.
Kuchepetsa thupi panthawi ya mimba si lingaliro labwino . Inu ndi mwana wanu nonse muyenera kupeza zakudya zomwe amafunikira kuti mukhale ndi thanzi labwino. Choncho m'malo modandaula za kulemera, yang'anani kwambiri pakudya zakudya zabwino .
Uthenga Wopita Nawo Kunyumba
- Popeza chilichonse chimene mumadya chimakhudza kukula kwa mwana wanu, nthawi zonse yesetsani kudya zakudya zopatsa thanzi komanso zopatsa thanzi .
- Pewani kwathunthu zakudya zovulaza monga mowa, nyama ndi nsomba zosaphika, ndi mkaka wosaphikidwa .
- Musamaleke kumwa mavitamini a mimba omwe dokotala wanu wakupatsani .
- Ngati mukumva kusasangalala m'thupi lanu (nseru, kudzimbidwa), lankhulani ndi dokotala wanu za vutoli.
- Ngati muyamba kulakalaka zinthu zomwe si chakudya (pica), zingakhale zoopsa kwambiri. Choncho pitani kwa dokotala nthawi yomweyo.
- Musaope kulankhula ndi dokotala wanu za mafunso kapena nkhawa zilizonse zomwe mungakhale nazo panthawiyi. Ndi chinthu chabwino kwambiri chomwe mungachite kwa inu ndi mwana wanu.
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