Kodi mukuyembekezera mwana? Tiyeni tiphunzire zinthu izi zokhudza chakudya panthawi ya mimba! (Zakudya Zopatsa Thupi)

Ngati mukuyembekezera kukhala ndi membala watsopano m'banja mwanu masiku ano, choyamba, zikomo! Iyi ndi nthawi yapadera kwambiri. Chifukwa chake, panthawi yapaderayi, muyenera kusamalira bwino thanzi lanu komanso la mwana wanu wamng'ono m'mimba mwanu. Pakati pawo, chakudya ndi zakumwa ndizofunikira kwambiri. Anthu ambiri amaganiza kuti mukakhala ndi pakati , muyenera kudya anthu awiri. Koma chofunika kwambiri si kudya kwambiri, koma kudya zakudya zabwino zopatsa thanzi moyenera. Tiyeni tikambirane za izi lero, chabwino?

Kodi muyenera kudya kwambiri mukakhala ndi pakati? Kodi muyenera kudya zakudya zochulukirapo bwanji?

Amayi ndi agogo athu nthawi zambiri amanena kuti, "Tsopano tifunika kudya anthu awiri." Pali zoona zake, koma sitifunikira chakudya chochuluka monga momwe timaganizira. Ngati muli ndi mwana mmodzi, mumangofunika ma calories 340 mpaka 450 patsiku. Koma osati kumayambiriro kwa mimba, koma kumapeto kwa nthawi pamene mwana akukula mofulumira.

Taganizirani izi, kuchuluka kwa ma calories si kwakukulu kwambiri. Kapu imodzi ya chimanga ndi galasi la mkaka m'mawa zimakupatsani mwachangu kuchulukako. Chofunika ndichakuti ma calories owonjezerawa omwe mumadya amachokera ku zakudya zopatsa thanzi zomwe zingathandize kukula kwa mwana wanu komanso kukula kwa ubongo. Ma calories opanda kanthu ndi osathandiza.

Kodi zakudya zofunika kwambiri ndi ziti pa nthawi ino?

Zakudya zabwino ziyenera kukhala ndi mapuloteni, chakudya chopatsa mphamvu, mafuta, mavitamini, mchere, ndi madzi ambiri. Ndi bwino kulankhula ndi dokotala wanu ndikupanga dongosolo la chakudya lomwe likugwirizana ndi inu, chifukwa zosowa za aliyense zimatha kusiyana.

Koma kawirikawiri, pali zakudya zochepa zomwe ndizofunikira kwa aliyense panthawiyi.

Kodi folic acid ndi chiyani? N’chifukwa chiyani ndi yofunika?

Mwina mwamvapo za folic acid kuyambira pomwe munayamba kuganiza zokhala ndi mwana. Ndi vitamini B. Imathandiza kupewa zolakwika za neural tube , monga spina bifida, zomwe zingachitike pachiyambi cha kukula kwa mwana. Ichi ndichifukwa chake ndikofunikira kwambiri kupeza folic acid yokwanira musanayambe kutenga pakati komanso m'masabata oyamba a mimba.

Folate imapezeka mwachilengedwe mu masamba obiriwira (makamaka obiriwira akuda), mtedza, nyemba, nandolo, ndi nyemba zobiriwira. Koma madokotala nthawi zambiri amalimbikitsa kuti amayi omwe akuyesera kutenga pakati komanso panthawi yonse ya mimba yawo (makamaka masiku 28 oyambirira) amwe mapiritsi a folic acid. Ndiye, kodi ndi bwino kufunsa dokotala wanu za izi?

Ubwino wa Calcium

Tikudziwa kufunika kwa calcium kuti mafupa ndi mano athu akhale olimba.Calcium imathandizanso kuti magazi aziyenda bwino m'thupi , minofu, ndi mitsempha yamagazi. Zakudya za mkaka ndi mkaka ndizo magwero abwino kwambiri a calcium.

Anthu ena amakhala ndi mavuto am'mimba akamamwa mkaka, womwe umatchedwa kuti lactose osalolera . Kapena, ngati simukonda mkaka, funsani dokotala wanu za calcium supplement. Calcium imapezekanso mu nsomba zazing'ono zokhala ndi zipolopolo (monga halibut, sardines), tofu, broccoli, sipinachi, ndi zakumwa ndi zipatso zolimbikitsidwa ndi calcium.

Kodi ndinu wosadya nyama/wosadya nyama?

Madokotala nthawi zambiri samalimbikitsa kuyamba kudya zakudya zatsopano zamasamba panthawi ya mimba. Komabe, ngati mukutsatira kale zakudya zamasamba kapena zamasamba, mutha kupitiriza kutero mosamala. Komabe, muyenera kuuza dokotala wanu.

Zingakhale zovuta pang'ono kupeza zakudya zomwe mukufuna popanda kudya nsomba, nyama, nkhuku, komanso mkaka, tchizi, ndi mazira. Mungafunike mapuloteni owonjezera ndipo mungafunike kumwa mavitamini B12 ndi vitamini D.

Ndi zakudya zina ziti zofunika zomwe zilipo?

Kuwonjezera pa zakudya zimenezi, chitsulo (chomwe chimapezeka mu nyama, ndiwo zamasamba zobiriwira, ndi mtedza), ayodini (chomwe chimapezeka mu nsomba zam'madzi, mazira, ndi mkaka), ndi choline (chomwe chimapezeka mu nyama, mazira, ndi mtedza) ndizofunikira kwambiri panthawiyi. Nthawi zina zimakhala zovuta kupeza zonsezi kuchokera muzakudya zomwe timadya tokha. Ichi ndichifukwa chake madokotala nthawi zambiri amalimbikitsa kumwa mavitamini apadera apakati tsiku lililonse.

"Kumbukirani kuti chakudya chilichonse chomwe mumadya chimakhudza kukula bwino kwa mwana wanu. Ndicho chifukwa chake ndikofunikira kwambiri kudya zakudya zopatsa thanzi komanso zopatsa thanzi."

Kodi ndi zachilendo kukhala ndi chilakolako cha chakudya?

Nthawi zambiri anthu amakhala ndi chilakolako cha chakudya ali ndi pakati. Amayi athu amatcha kuti "chilakolako cha chakudya." Anthu ena amalakalaka chokoleti, zakudya zokometsera , zipatso, kapena zakudya zotonthoza. Koma anthu ena amalakalakanso zinthu zomwe si chakudya, monga dongo kapena ufa wa chimanga. Izi zimatchedwa pica .

Kudya zinthu zomwe si chakudya n'koopsa kwambiri kwa inu ndi mwana wanu. Ngati mukulakalakanso zinthu zachilendo, musachite manyazi ndipo uzani dokotala wanu za izi.

Kupanda kutero, ngati mukufuna zakudya zopatsa thanzi komanso zopatsa thanzi , simuyenera kulamulira chilakolako chimenecho. Nthawi zambiri, chilakolakochi chimatha pakatha miyezi itatu kuchokera pamene muli ndi pakati.

Ndi zakudya ndi zakumwa ziti zomwe muyenera kupewa panthawi ya mimba?

Kuwonjezera pa kudya zakudya zabwino komanso zopatsa thanzi, palinso zinthu zomwe muyenera kupewa kudya ndi kumwa panthawiyi. Ndikofunikira kwambiri kuzidziwanso.

• Mowa : Mowa siwoyenera kumwa panthawi ya mimba. Ngakhale pang'ono siwotetezeka. Choncho pewani kumwa mowa kotheratu.
• Mavitamini ndi Zitsamba: Musamwe mavitamini kapena mankhwala azitsamba popanda kufunsa dokotala. Zinthu zina zingakhale zoopsa kwa mwana wosabadwa.
• Kafeini: Ndi bwino kupewa kumwa caffeine (khofi, tiyi, zakumwa zoziziritsa kukhosi) momwe mungathere. Koma madokotala ambiri amati kumwa kapu imodzi kapena ziwiri za khofi kapena tiyi (ma ounces 6-8) patsiku sikungavulaze mwana wanu kwambiri. Komabe, kumwa caffeine wambiri kungakulitse chiopsezo chotaya mimba ndi mavuto ena. Choncho chepetsani kumwa, kapena sinthani kumwa zakumwa zopanda kafeini.
• Matenda obwera chifukwa cha chakudya: Matenda monga Listeriosis ndi Toxoplasmosis akhoza kukhala pachiwopsezo kwa mwana, zomwe zimayambitsa mavuto azaumoyo kapena kutaya mimba.
• Musadye nyama, nsomba, kapena mazira osaphikidwa bwino.
• Pewani mkaka wosaphikidwa ndi mankhwala ophera tizilombo toyambitsa matenda ndi zinthu zina za mkaka (mitundu ina ya tchizi).
• Tsukani ndiwo zamasamba ndi zipatso bwino musanadye.
• Musadule chakudya chophikidwa ndi mipeni kapena matabwa odulira omwe akhudza nyama yaiwisi.

Ngati mwadya kale zakudya ndi zakumwa zoopsa zotere mosazindikira, musadandaule kwambiri tsopano. Pewani zimenezi nthawi yonse yotsala. Ngati muli ndi kukayikira kwakukulu, lankhulani ndi dokotala wanu.

Kodi ndi bwino kudya nsomba? Ndi nsomba yamtundu wanji yomwe muyenera kudya?

Nsomba ndi nkhono ndi zakudya zabwino kwambiri zomwe zimawonjezera pa zakudya zanu panthawi ya mimba chifukwa zili ndi omega-3 fatty acids . Zilinso ndi mapuloteni ambiri komanso mafuta ochepa.

Komabe, mitundu ina ya nsomba imakhala ndi mercury yambiri. Mwachitsanzo, shaki, swordfish, king mackerel, tilefish, orange roughy, ndi bigeye tuna. Mercury iyi ikhoza kuwononga kukula kwa ubongo wa mwana m'mimba.

Choncho ngati mudya nsomba zam'madzi, sankhani mitundu yosiyanasiyana ya nsomba ndi nkhono. Ndipo chepetsani kudya kwanu mpaka ma ounces 12 (pafupifupi magalamu 340) pa sabata. Izi ndi pafupifupi magawo awiri. Nazi nsomba zina zomwe zili ndi mercury yochepa komanso zotetezeka kudya:

• Nsomba zopanda mamba
• Pollock
• Ngale
• Tilapia
• Salimoni
• Shirimpi

Nanga bwanji za nsomba ya tuna yopangidwa m'zitini? Pali maganizo osiyanasiyana pankhaniyi. Malipoti ena akusonyeza kuti nsomba ya tuna yopangidwa m'zitini ikhoza kukhala ndi mercury yambiri kuposa momwe ankaganizira kale, choncho ndi bwino kuchepetsa kudya nsomba ya tuna yopangidwa m'zitini mukakhala ndi pakati kapena mukuyesera kutenga pakati.

Ngati anzanu kapena achibale anu adya nsomba zomwe zagwidwa mumtsinje kapena nyanja, idyani kamodzi kokha ndipo pewani kudya nsomba zina mlungu umenewo. Chifukwa sitikudziwa kuti nsombayo ili ndi mercury yochuluka bwanji.

Ngati muli ndi mafunso ena okhudza kudya nsomba, lankhulani ndi dokotala wanu.

Kodi mumatani ndi zinthu monga kudzimbidwa, kupweteka m'mimba, komanso nseru?

Ndi zachilendo kukhala ndi mavuto ang'onoang'ono ngati awa panthawi ya mimba. Musadandaule, pali zinthu zomwe mungachite nazo.

Mayankho Othana ndi Kudzimbidwa

Kudzimbidwa kungayambitsidwe ndi chitsulo chomwe chili mu mavitamini apakati ndi zina. Choncho yesani kudya zakudya zokhala ndi ulusi wambiri kuposa momwe munkachitira musanayambe kutenga pakati. Yesetsani kudya pafupifupi magalamu 20-30 a ulusi patsiku. Magwero abwino kwambiri a ulusi ndi awa:

• Zipatso ndi ndiwo zamasamba zatsopano
• Mkate wa bran, chimanga, ma muffin

Funsani dokotala wanu musanagwiritse ntchito mapiritsi a ulusi, zakumwa, kapena zinthu zina zokhala ndi ulusi wambiri popanda upangiri wa dokotala. Musagwiritse ntchito mankhwala otsekula m'mimba pokhapokha ngati dokotala wanu wakuuzani. Zinthu monga mafuta a castor nazonso si zabwino, chifukwa zimatha kuchepetsa mphamvu ya thupi yoyamwa michere.

Ngati vuto la kudzimbidwa ndi vuto, dokotala wanu angakulembereni mankhwala ofewetsa chopondapo. Onetsetsani kuti mwamwa madzi ambiri pamene mukuwonjezera ulusi womwe mumadya, apo ayi kudzimbidwa kungakule kwambiri.

Njira imodzi yabwino kwambiri yopewera kudzimbidwa ndikuchita masewera olimbitsa thupi. Imwani madzi ambiri tsiku lonse pakati pa chakudya. Izi zimafewetsa ndowe ndipo zimathandiza kuti zidutse mosavuta m'mimba. Nthawi zina kumwa tiyi wotentha, supu, kapena msuzi kungathandizenso. Komanso, sungani zipatso zouma pafupi.

Kodi mumatani kuti muchepetse mpweya m'mimba mwanu?

Azimayi ena oyembekezera amamva kutentha pamtima ndi kudzimbidwa akadya broccoli, sipinachi, kolifulawa, ndi zakudya zokazinga. Ngati zimenezo zitakuchitikirani, pewani zakudya zimenezi ndipo konzani zakudya zopatsa thanzi. Zakumwa zokhala ndi carbonated zingayambitsenso mpweya ndi kudzimbidwa kwa ena. Koma kwa ena, zimanenedwa kuti zimathandiza kukhazika mtima pansi m'mimba. Choncho sankhani zomwe zikukuyenererani.

Mpumulo wa nseru

Kusanza m'mawa nthawi zambiri kumachitika m'mawa, koma kumatha kuchitika nthawi iliyonse ya tsiku. Ngati nthawi zambiri mukumva nseru, idyani zakudya zazing'ono, zopanda mafuta ambiri, komanso zopanda mafuta ambiri (monga toast, crackers) tsiku lonse. Anthu ena amapeza mpumulo akamadya zakudya ndi zakumwa zokhala ndi ginger. Yesani izi kuti muchepetse nseru:

• Musamwe vitamini yanu ya mimba muli ndi njala, imwani pamodzi ndi chakudya usiku komanso musanagone.
• Mukadzuka m'mawa, idyani pang'ono (monga cracker) musanadzuke.
• Imwani maswiti olimba otafuna.

Mwachidule, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, ndikukhulupirira kuti zomwe takambiranazi zamveka bwino kwa inu. Mwachidule, kusamalira zakudya zanu panthawi ya mimba n'kofunika kwambiri kwa inu ndi mwana wanu.

• Sikuti ndi kudya kwambiri, koma ndi kudya zakudya zopatsa thanzi moyenera.
• Onetsetsani kuti mwalandira zakudya zofunika monga folic acid, calcium, ndi iron . Lankhulani ndi dokotala wanu za kumwa mankhwala owonjezera ngati pakufunika kutero.
• Pewani kotheratu zinthu monga mowa, chakudya chosaphikidwa bwino, ndi nsomba zokhala ndi mercury yambiri .
• Chepetsani kumwa caffeine.
• Ngati mukumva kusasangalala pang'ono monga kuvutika m'mimba kapena nseru, musachite mantha ndipo chitanipo kanthu koyenera.
• Nthawi zonse lankhulani ndi dokotala wanu ndipo pezani upangiri womwe ungakhale wabwino kwa inu.

Tikufunirani mimba yabwino komanso yosangalatsa komanso mwana wathanzi!

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