Tsopano mwafika pa gawo lomaliza la mimba yanu, trimester yachitatu. Kwatsala nthawi yochepa kuti mwana abadwe. Panthawiyi, mwana m'mimba mwanu akukula mofulumira kwambiri, akulemera. Zinthu zambiri zodabwitsa zikuchitika, monga maso ake akutseguka, misomali ikukula, ndi tsitsi kukula. Choncho, kuti zonsezi zikhale zolimba, ino ndi nthawi yomwe muyenera kusamala kwambiri ndi chakudya chomwe mumadya.
Kodi inu ndi mwana wanu mumafunikira zakudya zotani?
Ndikofunikira kudya zakudya zoyenera panthawiyi. Izi zikutanthauza kuti zakudya zanu ziyenera kuphatikizapo zipatso, ndiwo zamasamba, mapuloteni, tirigu wonse, mafuta abwino, ndi mkaka wopanda mafuta ambiri. Mwachidule, iyi ndi njira yabwino yopezera zakudya zomwe inu ndi mwana wanu mumafunikira panthawiyi, komanso zakudya zabwino kwambiri zomwe mungapeze.
| Mtundu wa zakudya | N’chifukwa chiyani n’kofunika? | Izi ndi zakudya zodziwika bwino. |
|---|---|---|
| Vitamini A | Zimathandiza kuti mafupa, khungu, ndi maso a mwana akule bwino. Izi ndizofunikira kwambiri chifukwa maso a mwana amatseguka panthawiyi. | Kaloti, mbatata, sipinachi, mkaka, nsomba, papaya, mango. |
| Vitamini C | Zimathandiza thupi kuyamwa chitsulo. Zimalimbitsa mano, mkamwa, ndi mafupa a mwana. Zimathandizanso kwambiri chitetezo cha mthupi lanu. | Malalanje, ma mphesa, sitiroberi, kiwi, tomato, broccoli, tsabola (nsomba chili). |
| Vitamini B6 | Ndikofunikira kwambiri pakukula kwa ubongo wa mwana komanso kupanga maselo ofiira a magazi. | Zigawo monga nthochi, nkhuku, ng'ombe, nsomba, mbatata, nandolo, ndi zina zotero. |
| Vitamini B12 | Zimalimbitsa dongosolo la mitsempha. Zimathandiza kupanga maselo ofiira a magazi. Izi zitha kukhala zoperewera kwa anthu osadya nyama. | Nsomba, nyama, mkaka, mazira. (Ngati simudya nyama, funsani dokotala wanu ndipo tengani zowonjezera). |
| Vitamini D | Zimathandiza thupi kuyamwa calcium, yomwe imalimbitsa mafupa ndi mano anu komanso a mwana wanu. | Nsomba zamafuta monga salimoni, mazira a dzira, tchizi. Kukumana ndi dzuwa la m'mawa nakonso n'kwabwino. |
| Kalisiyamu | Panthawi imeneyi, mafupa a mwana amayamba kulimba, ndipo calcium ndi yofunika kwambiri pa izi. | Mkaka, yogati, tchizi, broccoli, kale, sipinachi, sauerkraut. |
| Choline | Zimathandiza ubongo ndi msana wa mwana kukula bwino. | Mazira, nyama, nsomba, mkaka, soya, mtedza, mbatata. |
| Chitsulo | Iron ndi yofunika kwambiri popanga maselo ofiira a magazi, omwe amapereka mpweya kwa mwana. Amayi ambiri amakhala ndi kusowa kwa iron panthawiyi. | Nyama yofiira yopanda mafuta ambiri, nkhuku, nsomba zam'madzi, sipinachi, mphodza, nandolo, ndi nandolo. |
| Folate / Folic Acid | Zimateteza ku zilema za neural tube (zilema zobadwa nazo) zomwe zingachitike mu ubongo wa mwana ndi msana. | Masamba obiriwira (makamaka obiriwira akuda), mtedza, malalanje, nyemba, nandolo. |
| Mafuta a Omega-3 | Chofunika kwambiri pakukula bwino kwa ubongo wa mwana. | Nsomba monga salimoni ndi trout, mbewu za flaxseed, walnuts, ndi mbewu za chia. |
| Mapuloteni | Mapuloteni amafunikira kuti ziwalo zonse za thupi la mwana wanu zikule. Amathandizanso kupanga magazi kwa inu ndi mwana wanu. | Nyama, nsomba, mazira, mkaka, mphodza, nandolo, soya, mtedza. |
Ganizirani kawiri musanadye nsomba kuti mupeze omega-3
Njira imodzi yabwino kwambiri yopezera omega-3s ndikudya nsomba. Koma pali chinthu chimodzi choti mukumbukire. Nsomba zazing'ono monga salimoni ndi tuna wopepuka ndizoyenera kudya, mpaka ma ounces 8-12 (magalamu 225-340) pa sabata. Koma nsomba zazikulu monga albacore/white tuna, tilefish, ndi shark ziyenera kuchepetsedwa ma ounces 170 (magalamu 6) pa sabata. Nsomba zazikuluzikuluzi zitha kukhala ndi mercury yambiri, heavy metal. Kuchuluka kwake kungakhudze ubongo wa mwana wanu komanso kukula kwa mitsempha.
Mafuta ndi mafuta amafunikanso.
Ngakhale mungaganize kuti "musadye mafuta," mafuta abwino ndi ofunikira panthawi ya mimba. Amakupatsirani mphamvu ndipo amathandiza ziwalo za mwana wanu ndi placenta kukula.
Kumbukirani, tikulankhula za mafuta "abwino". Si chakudya chokazinga kwambiri.
Mungapeze mafuta abwino kuchokera ku zinthu monga:
- Avokado (A VOC ados)
- Maolivi ndi mafuta a azitona
- Mtedza monga walnuts, cashews, ndi amondi
Musaiwale tirigu.
Kudzimbidwa ndi vuto lofala kwa amayi ambiri oyembekezera. Njira yabwino yothetsera vutoli ndikuphatikiza tirigu wathunthu muzakudya zanu, zomwe zili ndi ulusi wambiri. Izi zimakupatsaninso mphamvu.
- Mpunga wa bulauni
- Oats
- Chimanga, barele
- Buledi wa tirigu wonse
Kodi muyenera kudya zakudya zingati patsiku?
Pa avareji, mayi amene ali mu trimester yake yachitatu amafunika ma calories owonjezera pafupifupi 450 patsiku. Komabe, izi zimatha kusiyana malinga ndi zinthu monga kutalika kwanu, kulemera kwanu, ndi kuchuluka kwa zochita zanu.
Chofunika kwambiri ndikulankhula ndi dokotala wanu za kuchuluka kwa ma calories oyenera kwa inu, momwe mukufuna kunenepa, komanso zakudya zomwe mukufunikira.
Nthawi zina, chakudya chomwe mumadya chokha sichingakhale chokwanira kuti chikupatseni zakudya zomwe mukufunikira. Pazochitika zotere, dokotala wanu angakulangizeni vitamini yoti mugwiritse ntchito pobereka yomwe yapangidwira inu. Chifukwa chake, ndi bwino kutsatira malangizo a dokotala wanu m'malo mochita zomwe mukufuna kuchita.
Uthenga Wopita Nawo Kunyumba
- Miyezi itatu yomaliza ya mimba ndi nthawi yomwe kukula kwa mwana wanu kumakhala kwakukulu, choncho samalani kwambiri ndi zakudya zanu.
- Idyani zakudya zoyenera zomwe zili ndi michere yonse monga mavitamini, chitsulo, calcium, mapuloteni, ndi omega-3.
- Imwani madzi ambiri tsiku lonse. Musalole kuti thupi lanu liume.
- Ngati muli ndi kukayikira kulikonse, funsani dokotala wanu kapena wantchito yazaumoyo wa banja lanu za chakudya chomwe mukudya komanso kuchuluka kwa chakudya chomwe muyenera kumwa.
- Khalani ndi nthawiyi mosangalala komanso momasuka. Mupeze mphamvu zobweretsera mwana wathanzi komanso wokoma mtima padziko lapansi!
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