Kodi mwakonzeka kukhala mayi? Kodi mukuyamwitsa mwana wanu? Ndiye tiyeni tiphunzire bwino za zakudya zofunika izi!

Ino ndi nthawi yapadera kwambiri kwa inu, mayi woyembekezera, komanso kwa inu, amene mukuyamwitsa mwana wanu. Chifukwa chake, panthawi yofunika kwambiri iyi , ndikofunikira kwambiri kusamalira chakudya chomwe mumadya kuti mukhale ndi thanzi labwino komanso la mwana wanu. Mumafunikira ma calories pafupifupi 300 mpaka 500 kuposa omwe mumadya tsiku lililonse panthawiyi. Izi ndi za kukula kwa mwana ndi mphamvu zanu. Tiyeni tiwone zakudya zomwe inu ndi mwana wanu mukufunikira panthawiyi.

Kodi ndi zakudya ziti zofunika zomwe mumafunikira panthawi ya mimba komanso mukamayamwitsa?

Nazi zina mwa zakudya zomwe zingakuthandizeni inu ndi mwana wanu kukhala athanzi. Izi zimapezeka nthawi zambiri mu zipatso zatsopano, ndiwo zamasamba, tirigu wonse, mtedza, nyemba, mkaka, ndi nyama yopanda mafuta ambiri. Dokotala wanu angakulangizeninso kuti mumwe multivitamin yokhala ndi iron.

Calcium - Pangani mafupa ndi mano anu kukhala olimba ngati chitsulo!

Calcium ili ngati simenti yomwe imamanga mafupa ndi mano anu ndi a mwana wanu. Tangoganizani, simungamange nyumba popanda maziko olimba, ndi momwe zilili. Sikuti kokha, calcium imathandizanso kuti magazi aziyenda bwino, minofu, ndi mitsempha yonse igwire ntchito bwino. Mayi woyembekezera komanso woyamwitsa amafunika pafupifupi mamiligalamu 1,000 a calcium patsiku. Kodi mungapeze kuti izi?

• Zakudya za mkaka zopanda mafuta ambiri ( yogati , tchizi, mkaka wopanda mafuta ambiri)
• Madzi a lalanje okhala ndi calcium komanso zinthu zina monga mkaka wa soya ndi mkaka wa amondi
• Chimanga china
• Ndiwo zamasamba zobiriwira monga kale, sipinachi (mukadya ndi sipinachi)

Chakudya - Mphamvu yogwirira ntchito tsiku ndi tsiku komanso kukula kwa mwana!

Chakudya cham'mawa ndiye gwero lalikulu la mphamvu m'matupi athu. Mphamvu imeneyi ndi yofunika kwambiri pakukula kwa mwana, pa zochita zanu za tsiku ndi tsiku, komanso poyamwitsa mwana mtsogolo. Komabe, si chakudya cham'mawa chonse chomwe chili chabwino mofanana.

Ndi bwino kupeza chakudya cham'thupi kuchokera ku tirigu wonse , monga mpunga wofiirira wokhala ndi chimanga, buckwheat, barele, buledi wa chimanga, komanso zipatso ndi ndiwo zamasamba.

Chakudyachi ndi chabwinonso m'mimba chifukwa chili ndi ulusi wambiri. Ndi bwino kuchepetsa zakudya zopatsa mphamvu monga buledi woyera, mpunga woyera, ndi zakudya ndi zakumwa zokhala ndi shuga wambiri momwe zingathere.

Ulusi - Njira yabwino kwambiri yothetsera vuto la m'mimba ndi kudzimbidwa!

Kudzimbidwa ndi vuto losasangalatsa kwambiri kwa amayi ambiri panthawi ya mimba. Lingayambitse kudzimbidwa ndi kusasangalala. Yankho labwino kwambiri lachilengedwe la izi ndikudya zakudya zomwe zili ndi ulusi. Ndi zakudya ziti zomwe zili ndi ulusi wambiri?

• Mbewu zonse - zikutanthauza tirigu wonse, buledi wa chimanga, mpunga wofiirira, oats.
• Zipatso zatsopano (nthochi, mango, mapapaya, malalanje) ndi ndiwo zamasamba (kaloti, nyemba, sipinachi, kabichi).
• Nyemba monga lentils, nandolo, nyemba zobiriwira, ndi nandolo.

Izi zikawonjezedwa ku chakudya, matumbo amagwira ntchito bwino ndipo kudzimbidwa kumatha kuchepa kwambiri. Komanso, imwani madzi ambiri kuti ulusi ugwire ntchito bwino.

Folic Acid - Yofunikira pakukula kwa ubongo ndi msana wa mwana!

Folic acid ndi vitamini yofunika kwambiri yomwe muyenera kuyamba kumwa kuyambira nthawi yomwe mukukonzekera kutenga pakati. Izi zili choncho chifukwa imathandiza ubongo wa mwana ndi msana (neural tube) kukula bwino. Ngati simukupeza mokwanira, mwana wanu ali pachiwopsezo chachikulu chokhala ndi zilema zazikulu zobadwa nazo monga zilema za neural tube. Chifukwa chake, kumwa folic acid osachepera 400 micrograms (0.4 milligrams) patsiku musanayambe kutenga pakati komanso m'miyezi ingapo yoyambirira ya mimba kungachepetse kwambiri chiopsezochi. Mu trimester yachiwiri ndi yachitatu ya mimba, kufunikira kumeneku kumawonjezeka kufika pafupifupi 600 micrograms (0.6 milligrams), ndipo mayi woyamwitsa amafunika pafupifupi 500 micrograms (0.5 milligrams). Izi zimapezeka mu buledi ndi chimanga chomwe chimawonjezeredwa folic acid. Komanso, ndiwo zamasamba zobiriwira (monga sipinachi, kale, ndi masamba a collard), zipatso za citrus (malalanje, ma tangerine), ma avocado, lentils, ndi nyemba mwachibadwa zimakhala ndi vitamini iyi yotchedwa folate.

Mafuta Athanzi - Mwana wanu amafunika mafuta kuti akule, koma mafuta abwino!

Ngakhale anthu ena amaopa mafuta, mafuta ndi gawo lofunika kwambiri pa zakudya zabwino. Mafuta ndi ofunikira pakukula kwa mwana, makamaka panthawi ya mimba, makamaka pakukula kwa ubongo. Komabe, muyenera kusankha mafuta abwino, kutanthauza mafuta osakhuta . Mafuta osakhuta osapatsa thanzi (nyama yonenepa kwambiri, batala, mafuta a kokonati) ndi mafuta osinthika (omwe amapezeka mu margarine, zakudya zophikidwa, ndi chakudya chofulumira) ayenera kuchepetsedwa momwe angathere. Mafuta abwino amapezeka mu:

• Mafuta a masamba monga mafuta a azitona , mafuta a canola, ndi mafuta a mpendadzuwa.
• Mtedza ndi mafuta a mtedza opangidwa kuchokera ku mtedza monga ma cashew, mtedza, amondi, ndi mbewu za dzungu.
• Peyala.
• Nsomba zamafuta monga salimoni, mackerel, ndi sardine (izi zilinso ndi omega-3 fatty acids).

Iodine - Yothandiza kukula kwa ubongo wa mwana komanso kugwira ntchito kwa chithokomiro!

Iyodini ndi mchere wofunikira womwe umathandiza kuti chithokomiro chizigwira ntchito m'thupi mwathu kupanga mahomoni. Mahomoni amenewa ndi ofunikira kwambiri pakukula kwa mwana, makamaka ubongo. Ngati mwana salandira ayodini wokwanira panthawi ya mimba, zingayambitse mavuto ndi chithokomiro, kuchedwa kukula, komanso kulephera kuphunzira. Chifukwa chake, ndikofunikira kuti amayi apakati ndi oyamwitsa azigwiritsa ntchito mchere wokhala ndi ayodini akamaphika ndikudya zakudya zokhala ndi ayodini wambiri, monga nsomba zam'madzi (nsomba, nkhanu, nkhono), ndi zinthu zopangidwa ndi mkaka. Komanso, yang'anani ngati vitamini yomwe mumamwa ili ndi ma microgram 150 a ayodini (iyi ndi mtundu wa ayodini womwe umalowa mosavuta m'thupi). Ngati sikokwanira, ndi bwino kulankhula ndi dokotala wanu ndikufunsani ngati mukufuna kumwa ina.

Iron - Pewani Kuchepa kwa Magazi m'thupi chifukwa cha Kusowa kwa Iron ndi Kugonjetsa Kutopa!

Iron ndi yofunika kwambiri popanga hemoglobin m'maselo ofiira a magazi. Pa nthawi ya mimba, mwana amafunika magazi ambiri kuti placenta ikule bwino, kotero kufunika kwa iron nakonso kumakhala kwakukulu kwambiri. Pa nthawi ya mimba , mutha kupewa kuchepa kwa magazi m'thupi mwa kudya zakudya zokhala ndi iron komanso kumwa mankhwala owonjezera a iron monga momwe dokotala wanu wanenera. Ngati muli ndi iron yochepa, mungamve kutopa nthawi zonse, kukhala ndi vuto lopuma, komanso kumva chizungulire . Zakudya zokhala ndi iron:

• Nyama yofiira yopanda mafuta ambiri, nkhuku, ndi nsomba.
• Nsomba.
• Chimanga cholimba ndi chitsulo.
• Nyemba monga nyemba, nyemba, ndi nyemba zobiriwira.
• Ndiwo zamasamba zobiriwira zakuda monga sipinachi, kale, ndi masamba a collard.
• Kuyamwa kwa chitsulo kumawonjezeka pamene zakudya zokhala ndi chitsulo zimadyedwa pamodzi ndi zakudya zokhala ndi vitamini C wambiri (mandimu, malalanje, tomato).

Mapuloteni - ngati zinthu zomangira thupi la mwana!

Mapuloteni ndiye chimango chachikulu cha thupi la mwana, kuphatikizapo minofu, mafupa, khungu, ndi ziwalo zamkati. Makamaka m'miyezi itatu yachiwiri ndi yachitatu ya mimba, kukula kwa mwana kumafulumira, kotero kufunikira kwa mapuloteni nakonso kumakhala kwakukulu. Ngakhale mayi wapakati amafunikira mapuloteni ambiri kuposa mkazi wabwinobwino, sikoyenera kuwatenga kuchokera kuzinthu zopangidwa monga mapuloteni osungunuka ndi ufa wa mapuloteni. Chinthu chabwino kwambiri ndikupeza mapuloteni kuchokera ku zakudya zachilengedwe. Magwero abwino a mapuloteni:

• Nyama yopanda mafuta ambiri, nkhuku, nsomba.
• Mazira.
• Mkaka, yogurt, tchizi.
• Nyemba, nyemba, soya, nyemba.
• Mtedza monga ma cashew, mtedza, ndi ma amondi, ndi ma nut butters opangidwa kuchokera ku izo.
• Tofu.

Vitamini A - ya mtima, maso, ndi chitetezo cha mthupi cha mwana wanu!

Vitamini A ndi vitamini yofunika kwambiri yomwe imathandiza mtima, maso, ndi chitetezo cha mthupi cha mwana wanu kukula. Kusowa kwa Vitamini A n'kosowa m'maiko otukuka. Komabe , kumwa vitamini A wambiri kungayambitse mavuto kwa mwana wanu komanso kumayambitsa zilema zobadwa nazo. Chifukwa chake, ndi bwino kumwa vitamini A yoperekedwa kwa mayi woyembekezera yomwe ili ndi ma micrograms osapitirira 1,500 (5,000 IU). Komanso, musamwe zowonjezera vitamini A pokhapokha ngati dokotala wakupatsani malangizo. Zakudya zotetezeka zomwe zili ndi vitamini A:

• Zakudya za mkaka ndi mkaka.
• Zipatso za lalanje ndi zachikasu ndi ndiwo zamasamba zina (monga papaya, kantaloupe, kaloti, mbatata, dzungu).
• Ndiwo zamasamba zobiriwira zakuda (sipinachi, kale).

Vitamini B12 - yothandiza pakupanga magazi a mwana komanso kugwira ntchito bwino kwa ubongo!

Vitamini B12 ndi vitamini yofunika kwambiri popanga maselo ofiira a magazi mwa mwana, kukula kwa ubongo, komanso kugwira ntchito bwino kwa ubongo. Imapezeka makamaka muzakudya za nyama. Izi zikutanthauza kuti, muzinthu monga nyama, nsomba, nkhuku, mkaka, ndi mazira. Palinso chimanga cholimba chomwe chimawonjezeredwa ndi vitamini B12, komanso m'malo ena osakhala mkaka monga mkaka wa soya.

Ngati ndinu wosadya nyama kapena wosadya nyama, muyenera kulankhula ndi dokotala wanu ngati muyenera kumwa mavitamini B12 panthawi ya mimba komanso mukamayamwitsa, chifukwa kusowa kwa zakudya kungayambitse mavuto kwa inu ndi mwana wanu.

Vitamini D - Imathandiza thupi kuyamwa calcium ndi kulimbitsa mafupa!

Vitamini D ndi vitamini ina yofunika kwambiri yomwe imathandiza thupi lathu kuyamwa calcium, yomwe imathandiza kuti mafupa ndi mano athu akhale olimba. Vitamini D imapangidwa m'thupi pamene khungu lathu limakhala ndi kuwala kwa dzuwa. Komabe, nthawi zina sitingapeze kuwala kokwanira m'mawa ndi madzulo, ndipo nthawi zina sikukwanira. Chifukwa chake, timafunikanso kupeza kuchokera ku chakudya. Zakudya zomwe zili ndi vitamini D:

• Mkaka wolimbitsa wopanda mafuta ambiri kapena wopanda mafuta wambiri wokhala ndi vitamini D wowonjezera.
• Madzi a lalanje okhala ndi vitamini D wowonjezera.
• Dzira la yolk.
• Nsomba zamafuta monga salimoni ndi tuna.

Akatswiri amalimbikitsa kuti amayi apakati ndi oyamwitsa alandire osachepera 600 International Units (IU) ya vitamini D patsiku. Ngati simukudziwa ngati mukupeza vitamini D yokwanira, lankhulani ndi dokotala wanu.

Zinthu zofunika kwambiri zomwe muyenera kukumbukira!

Zakudya zonse zofunika pa thanzi lanu, thanzi la mwana wanu wosabadwa, komanso thanzi la mwana wanu woyamwitsa.

Mwachidule, kudya zakudya zopatsa thanzi komanso zopatsa thanzi ndiye chinthu chofunika kwambiri. Izi zikutanthauza kuwonjezera mitundu yosiyanasiyana ya ndiwo zamasamba, zipatso, tirigu wonse, mtedza, nyemba, nyama, nsomba, ndi mkaka muzakudya zanu. Musamangodya zakudya zomwezo mobwerezabwereza, sungani zakudya zosiyanasiyana.

• Uphungu wa zachipatala ndi wofunikira:Tsatirani malangizo a dokotala wanu kapena wantchito yazaumoyo wa banja lanu mosamala, makamaka pankhani ya zowonjezera zakudya. Amadziwa zomwe zili bwino pa vuto lanu. Musayambe kumwa mavitamini atsopano musanafunse dokotala kaye.
• Imwani madzi ambiri: Musaiwale kumwa magalasi osachepera 8-10 a madzi patsiku. Izi ndizofunikira kwambiri. Ndikofunikira kwambiri kuti mayi woyamwitsa azikhala ndi madzi okwanira m'thupi.
• Ngati mukukayikira, funsani: Ngati muli ndi kukayikira pang'ono za chakudya kapena zakudya, monga "Kodi ndi bwino kudya izi?" "Kodi izi zingavulaze mwana?", musachite mantha kapena kuzengereza kufunsa dokotala wanu.

Simuli nokha paulendowu. Thanzi lanu ndi la mwana wanu ndiye zinthu zofunika kwambiri. Choncho idyani bwino, imwani bwino, khalani osangalala, ndipo mukhale ndi thanzi labwino! Zabwino zonse kwa inu!

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Zakudya zapakati , kuyamwitsa, zakudya zofunika, mavitamini, mchere, mimba yabwino, kukula kwa mwana