Iyi ndi nthawi yabwino kwambiri pa moyo wanu. Mwina mumamva ngati muyenera kuchita chilichonse moyenera kwa mwana amene ali m'mimba mwanu. Funso limodzi lalikulu lomwe mungakhale nalo ndi lakuti, 'Ndidye chiyani? Ndipewe chiyani?' Musadandaule, lero tikambirana za zakudya zabwino kwambiri zomwe zingakuthandizeni inu ndi mwana wanu kukhala ndi thanzi labwino. Kumbukirani, ngati muli ndi mafunso okhudza zakudya zomwe mumadya panthawi ya mimba, musazengereze kulankhula ndi dokotala wanu.
Zolinga za zakudya zabwino panthawi ya mimba
Zakudya zabwino ndizofunikira kwambiri pakukula ndi kukula kwa mwana wanu panthawi ya mimba. Mwachidule, mumafunika ma calories ochulukirapo pafupifupi 300 patsiku kuposa momwe munkachitira musanayambe kutenga mimba. Ngati muli ndi mapasa, izi zitha kukhala ma calories ochulukirapo mpaka 600 patsiku.
Kungakhale kovuta pang'ono kudya motere m'miyezi ingapo yoyambirira chifukwa cha nseru ndi kusanza ('Morning Sickness'). Komabe, pamene mukuyesera kudya zakudya zoyenera, ndikofunikiranso kumwa 'mavitamini ofunikira' (mavitamini ofunikira panthawi ya mimba) omwe dokotala wanu akukupatsani.
Kuti mupeze michere yonse yomwe mukufuna, muyenera kudya zakudya zosiyanasiyana m'malo modya mtundu umodzi wokha wa chakudya.
Tiyeni tiwone tebulo ili m'munsimu kuti tiwone magulu a zakudya ndi kuchuluka kwa zakudya zomwe tiyenera kudya patsiku.
| Gulu la chakudya | Zakudya zomwe zimalimbikitsidwa tsiku lililonse |
|---|---|
| Mkate ndi chimanga (tirigu wonse) | Magawo 6-11 |
| Zipatso | Magawo 2-4 |
| Ndiwo zamasamba | Magawo anayi kapena kuposerapo |
| Zakudya za mkaka | Magawo 4 |
| Mapuloteni (nyama, nsomba, mazira, mtedza) | Magawo atatu |
Zakudya zofunika kwambiri kwa inu ndi mwana wanu
Kufunika kwa zakudya zina kumawonjezeka kwambiri panthawi ya mimba. Tiyeni tiwone zimenezo padera.
Ulusi
Zakudya zokhala ndi ulusi wambiri zingathandize kupewa kudzimbidwa , komwe anthu ambiri amakumana nako panthawi ya mimba . Mutha kupeza ulusi wochokera ku buledi wa tirigu wonse, mpunga wa chimanga, oats, nyemba, pasitala, komanso zipatso ndi ndiwo zamasamba. Ndi bwino kupeza ulusi kuchokera muzakudya zanu. Koma ngati sizikwanira, lankhulani ndi dokotala wanu za kumwa mankhwala owonjezera ulusi.
Mapuloteni
Kuchuluka kwa magazi anu kumawonjezeka panthawi ya mimba, ndipo muyeneranso kupanga magazi a mwana wanu. Mapuloteni ndi ofunikira pa izi. Makamaka mapuloteni omwe thupi limayamwa mosavuta , monga nyama yofiira yopanda mafuta, nkhuku, ndi nsomba. Muthanso kupeza mapuloteni kuchokera ku zinthu monga nyemba, nandolo, mphodza, mazira oyera, ndi tofu.
Mafuta Athanzi
Inu ndi mwana wanu nonse mumafunika mafuta kuti mukhale ndi thanzi labwino. Koma chofunika kwambiri ndi kusankha mafuta athanzi komanso osakhuta . Zitsanzo zabwino za izi ndi monga mafuta a azitona, mafuta a masamba, mapeyala, ndi mtedza.
Mavitamini ndi michere yofunikira
Kufunika kwa mavitamini ndi mchere kumakhala kwakukulu panthawiyi. Kuwonjezera pa mavitamini omwe dokotala wanu wakupatsani, ndikofunikiranso kuwatenga kuchokera ku chakudya.
| Zakudya | Chofunikira cha tsiku ndi tsiku | Chakudya chomwe chilipo |
|---|---|---|
| Kalisiyamu | 1,000-1,300 mg | Mkaka, yogati, tchizi, nsomba zazing'ono zokhala ndi zipolopolo, ndiwo zamasamba zobiriwira. |
| Chitsulo | 27 mg | Nyama yofiira yopanda mafuta ambiri, sipinachi, nyemba, ndi mphodza. |
| Folate (Folate / Folic Acid) | 600 mcg (0.6 mg) | Ndiwo zamasamba zobiriwira, nsawawa, nyemba (zimaletsa matenda monga `Spina Bifida`, omwe ndi zilema zobadwa nazo mu dongosolo la mitsempha la mwana). |
| Vitamini C | 80-85 mg | Malalanje, mphesa, sitiroberi, guava, papaya, broccoli, tomato, nsomba ndi tsabola wotentha. (Zimapangitsa kuti chitsulo chizime mosavuta m'thupi). |
| Ayodini | 220 mcg | Mchere wokhala ndi ayodini, zakudya za mkaka, nsomba za m'nyanja (zochepa). (Zofunika kwambiri pakukula kwa ubongo wa mwana ndi dongosolo la mitsempha). |
Zinthu zomwe muyenera kupewa nthawi ya mimba
Kuti mwana wanu akhale otetezeka, zakudya zina zingafunike kuchepetsedwa kwambiri kapena pang'ono panthawiyi.
- Mowa: Siyani kotheratu. Mowa ungayambitse kubadwa msanga, kulephera kwa nzeru, zilema zobadwa nazo, komanso kubadwa ndi kulemera kochepa.
- Kafeini : Imwani mpaka 300 mg patsiku. Kapu ya khofi wamba imakhala ndi 150 mg ya caffeine, ndipo kapu ya tiyi imakhala ndi 80 mg. Chokoleti, makamaka chokoleti chakuda, imakhala ndi caffeine.
- Nsomba zokhala ndi mercury yambiri: Pewani kudya nsomba zazikulu zam'madzi monga shaki, swordfish, ndi king mackerel. Kuchuluka kwa mercury m'zimenezi kungawononge mitsempha ya mwana.
- Tchizi chofewa chosaphikidwa: Pewani tchizi monga feta, brie, ndi tchizi chokhala ndi mitsempha yabuluu. Izi zitha kukhala ndi mabakiteriya otchedwa Listeria, omwe ndi matenda oopsa panthawi ya mimba. Tchizi cholimba monga tchizi chokoma ndi chotetezeka.
- Nyama ndi nsomba zosaphika kapena zosaphika bwino: Pewani kudya nsomba zosaphika, nyama zosaphika bwino, ndi nkhono zosaphika, monga sushi. Izi zitha kukhala ndi mabakiteriya ndi tizilombo toyambitsa matenda.
Umu ndi momwe mungakonzekerere chakudya ndi zakumwa masiku ovuta
Kusanza, kudzimbidwa, ndi kutentha pamtima n'zofala panthawi ya mimba. Malangizo awa adzakuthandizani kusamalira zakudya zanu panthawiyi.
- Pa nseru ndi kusanza (Kudwala kwa M'mawa): Idyani chakudya monga ma crackers kapena dry toast musanadzuke pabedi m'mawa. Idyani chakudya chaching'ono tsiku lonse, m'malo modya chakudya chachikulu nthawi imodzi. Pewani zakudya zamafuta, zokazinga, zokometsera, komanso zamafuta.
- Pa matenda otsekula m'mimba: Idyani ndiwo zamasamba ndi zipatso zambiri zokhala ndi ulusi wambiri. Imwani magalasi osachepera 6-8 a madzi patsiku.
- Pa kutentha pamtima: Idyani zakudya zing'onozing'ono zingapo m'malo modya chakudya chachikulu. Anthu ena amapeza mpumulo mwa kumwa kapu ya mkaka musanadye. Chepetsani zakumwa zokometsera, acidic, ndi caffeine.
Malangizo apadera kwa amayi osadya nyama
Ngati ndinu wosadya nyama, simuyenera kusintha zakudya zanu chifukwa choti muli ndi pakati. Komabe, ndikofunikira kusintha zakudya zanu kuti inu ndi mwana wanu mupeze michere yokwanira monga mapuloteni, chitsulo, calcium, ndi vitamini B12 . Onjezerani nyemba zambiri, mphodza, nandolo, tofu, mtedza, ndi ndiwo zamasamba zobiriwira muzakudya zanu. Ndi bwino kulankhula ndi dokotala wanu za izi ndikupempha upangiri kwa katswiri wazakudya ngati pakufunika kutero.
Zilakolako za Mimba ndi Pica
Ndizachibadwa kukhala ndi chilakolako cha zakudya zinazake panthawi ya mimba. Bola ngati zili ndi zopatsa thanzi, palibe vuto kuzidya pang'ono.
Komabe, nthawi zina mungakhale ndi chilakolako cha zinthu zomwe sizingadyedwe, monga ayezi, dothi, dongo, choko, ndi starch. Vutoli limatchedwa Pica . Izi nthawi zambiri zimatha kugwirizanitsidwa ndi vuto monga kusowa kwa chitsulo (`Anemia`) . Musadye zinthu zotere pazifukwa zilizonse. Ndi zovulaza kwa inu ndi mwana wanu. Ngati mukumva chilakolako chotere, uzani dokotala wanu nthawi yomweyo.
Uthenga Wopita Nawo Kunyumba
- Idyani zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zosiyanasiyana. Musadye chakudya chomwecho tsiku lililonse.
- Imwani mavitamini ndi zakudya zina zopatsa thanzi zomwe dokotala wanu wakupatsani, panthawi yoyenera.
- Siyani kumwa mowa, kusuta fodya, komanso kudya nsomba zokhala ndi mercury yambiri.
- Imwani madzi ambiri tsiku lonse. Musalole kuti thupi lanu liume.
- Musadye zakudya zina kuti muchepetse thupi mukakhala ndi pakati. Zimakhala zoopsa kwa inu ndi mwana wanu.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu, zakudya zomwe mumadya, kapena matenda ena aliwonse, onetsetsani kuti mwalankhula ndi dokotala wanu.
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