Zakudya 6 zabwino kwambiri zomwe muyenera kudya mukakhala ndi pakati! (Zakudya Zopatsa Thupi)

Kuyambira pamene munazindikira kuti mudzakhala mayi, mwakhala mukusamala kwambiri ndi zomwe mumadya kuposa kale, eti? Ndi zachibadwa. Ngakhale kuti mwina munayamba tsiku lanu ndi kapu ya khofi ndi donati, tsopano popeza muli ndi mwana wamng'ono amene akukula mkati mwanu, mumaganizira kawiri za chilichonse chimene mumadya. Chifukwa chakudya chimene mumadya ndicho njira yaikulu komanso yokhayo yomwe mwana wanu amapezera zakudya zomwe amafunikira kuti akule.

Pa nthawi ya mimba, mapuloteni ndi calcium ndizofunikira kwambiri pakukula kwa minofu ndi mafupa a mwana wanu. Kuphatikiza apo, folic acid imafunikanso kuti iteteze matenda obadwa nawo mu ubongo ndi mitsempha ya mwana. Kuphatikiza apo, chitsulo chimafunikanso kuposa nthawi zonse kuti chithandize kupanga maselo ofiira a magazi omwe amanyamula mpweya kupita kwa mwana. Tiyeni tiwone zakudya zomwe muyenera kuwonjezera muzakudya zanu panthawiyi yamtengo wapatali.

1. Mbewu Zonse

Mbewu zonse monga mpunga wofiirira, buckwheat, oats, ndi mbewu zina zonse ndi zathanzi kwambiri kuposa buledi woyera ndi mpunga woyera. Zili ndi michere monga folic acid ndi iron, komanso zili ndi ulusi wambiri. Ulusi uwu umathandiza kupewa kudzimbidwa, komwe anthu ambiri amakumana nako panthawi ya mimba.

Mukhoza kuwonjezera mitundu iyi ya tirigu ku chakudya chanu tsiku lonse.

• M'mawa: Pangani oatmeal.
• Chakudya Chamadzulo: Idyani curry yanu yachizolowezi ndi mpunga wa chimanga.
• Chakudya Chamadzulo: Idyani roti yopangidwa ndi nsawawa kapena pitta.

Mwanjira imeneyi, kuwonjezera tirigu uwu muzakudya zanu kudzakupatsani inu ndi mwana wanu mphamvu ndi zakudya zomwe akufunikira.

2. Nyemba ndi Nyemba

Nyemba ndi gawo lofunika kwambiri kukhitchini yathu. Ndikofunikiranso kwambiri kuphatikiza nyemba monga nsawawa, nyemba zobiriwira, ndi soya muzakudya zanu panthawiyi. Izi zitha kudyedwa ngati choviika, mu saladi, kapena ngakhale zophikidwa.

Mtedza uwu si chakudya chongodyera chokha, ndi gwero lamphamvu la zakudya lodzaza ndi mapuloteni ndi ulusi . Komanso,

• Iron: Imathandiza thupi kupanga magazi ndikuletsa kuchepa kwa magazi m'thupi , komwe kumachitika nthawi ya mimba.
• Folate: Iyi ndi mtundu wachilengedwe wa folic acid. Ndi yofunika kwambiri popewa zolakwika za neural tube mu dongosolo la mitsempha la mwana.
• Calcium: Imafunika kuti mafupa ndi mano a mwana akhale olimba.
• Zinc: Ndi yofunikira kwambiri pakukula kwa maselo ndi chitetezo chamthupi.

Choncho, musaiwale kuphatikiza mtundu wa mtedza ngati uwu kamodzi patsiku.

3. Nsomba zamafuta monga salimoni (Salimoni)

Mafuta a Omega-3 ndi ofunikira kwambiri pakukula bwino kwa ubongo ndi maso a mwana . Salmoni ndi gwero labwino kwambiri la michere yofunikayi. Kuphatikiza apo, nsomba ya salimoni ndi gwero labwino la mapuloteni ndi mavitamini a B.

Chimodzi mwa zinthu zomwe zimawopseza anthu ambiri pankhani yodya nsomba ndi kuchuluka kwa mercury . Komabe, nsomba monga salimoni, sardine, ndi herring zili ndi mercury yochepa. Mutha kudya mitundu iyi ya nsomba, yomwe ili ndi mercury yochepa, mpaka pafupifupi magalamu 340 (ma ounces 12) pa sabata. Komabe, pewani kudya nsomba zazikulu monga tuna ndi mackerel nthawi zonse.

4. Mazira

Mazira ndi chakudya chosavuta kupanga komanso chopatsa thanzi. Mazira ndi gwero labwino la mapuloteni omwe amapatsa inu ndi mwana wanu ma amino acid onse omwe amafunikira. Alinso ndi mavitamini ndi michere yoposa khumi ndi iwiri.

Mwa izi, choline ndi yofunika kwambiri. Monga folic acid, choline ndi yofunika kwambiri pakukula kwa ubongo wa mwana ndi msana .

5. Zipatso zokhala ndi Vitamini C wambiri

Zipatso monga mabuloberi ndi ma raspberries zili ndi vitamini C wambiri, potaziyamu, folate, ndi ulusi. Ngakhale izi sizofala m'dziko lathu, tili ndi zipatso zambiri zabwino kwambiri m'dziko lathu zomwe tingathe kuzisintha.

Ganizirani za zipatso monga mangosteen, guava, lalanje, ndi mphesa . Izi zili ndi vitamini C wambiri. Vitamini C ndi,

• Zimathandiza kupanga collagen, yomwe imathandiza khungu, mafupa, ndi minofu ya mwana kukula.
• Zakudya zomwe mumadya zimathandiza thupi lanu kuyamwa chitsulo.
• Zimalimbitsa chitetezo chamthupi chanu.

Choncho, kuwonjezera chipatso chimodzi kapena ziwiri ngati ichi muzakudya zanu tsiku lililonse n'kopindulitsa kwambiri.

6. Yogurt yopanda mafuta ambiri

Yogati wamba, wopanda mafuta ambiri, ndi wathanzi kwambiri kuposa yogati wotsekemera kapena wokometsera. Kapu imodzi ya yogati imakhala ndi calcium yambiri kuposa kapu imodzi ya mkaka. Ndi chakudya chokhala ndi mapuloteni ambiri.

Calcium si yofunikira kokha pakukula kwa mafupa ndi mano a mwana wanu, komanso ndi yofunikira kuti mafupa anu akhale olimba. Kuphatikiza apo, mabakiteriya abwino, kapena ma probiotics, omwe ali mu yogati ndi abwino kwambiri pa thanzi la m'mimba mwanu.

Mukhoza kuwonjezera zipatso monga nthochi kapena mango, kapena oats ku yogurt wamba iyi ndikusangalala nayo bwino.

Koma chofunika kwambiri, dziwani zomwe zimagwira ntchito m'thupi lanu. Thupi la aliyense ndi losiyana. Ndi bwino kukambirana ndi dokotala wanu za zakudya zomwe zili bwino kwa inu, kaya muli ndi ziwengo, kapena matenda ena. Ndikofunikira kufunsa dokotala wanu musanayambe kudya zakudya zatsopano kapena kumwa mavitamini ena.