Choyamba, zikomo kwa inu ndi banja lanu! Panthawi yokongola iyi, mwana wanu wamng'ono m'mimba mwanu amafunikira zakudya zonse zomwe amafunikira. Chifukwa chake, panthawiyi, mungakhalenso ndi mafunso monga "Ndidye chiyani? Ndipewe chiyani?" Musadandaule, ndizabwinobwino. Lero, tikambirana za zakudya zabwino kwambiri pa thanzi lanu komanso la mwana wanu.
Kodi muyenera kukonzekera bwanji chakudya chanu?
Pa nthawi ya mimba, thupi lanu limafunikira ma calories ochulukirapo kuposa masiku onse. Mwachidule, pafupifupi ma calories 300 owonjezera patsiku. Ngati muli ndi mapasa, kuchuluka kumeneku kungakhale pafupifupi ma calories 600. Koma ndikofunikira kuti ma calories awa asachokere ku zakudya zopanda kanthu, kutanthauza zakumwa zotsekemera ndi maswiti. Ndikofunikira kudya zakudya zopatsa thanzi komanso zopatsa thanzi .
M'miyezi yoyambirira, zingakhale zovuta pang'ono kudya chifukwa cha nseru ndi kusanza (kudwala m'mawa). Koma yesetsani kudya zakudya zoyenera momwe mungathere. Ndikofunikiranso kumwa mavitamini omwe dokotala wanu wakupatsani.
Kumbukirani, zomwe mumadya zimakhudza mwachindunji kukula kwa mwana wanu, choncho ganizirani za chakudya chilichonse.
Zakudya zofunika komanso zakudya zomwe mungapeze kuchokera
Ndikofunikira kuphatikiza zakudya zosiyanasiyana muzakudya zanu kuti mupeze michere yonse yomwe inu ndi mwana wanu mukufunikira. Tiyeni tiwone zomwe michere yofunikayi ndi zakudya zomwe mungapeze kuchokera.
| Gawo la zakudya | N’chifukwa chiyani n’kofunika? | Chakudya chomwe chilipo |
|---|---|---|
| Folic Acid | Ndikofunikira kwambiri kupewa zolakwika za neural tube mu ubongo ndi msana wa mwana. | Ndiwo zamasamba zobiriwira monga sipinachi, kale, nyemba, nandolo, malalanje, ndi nyemba. |
| Chitsulo | Kuti apange magazi, kunyamula mpweya m'thupi lonse la mayi ndi mwana, komanso kupewa kuchepa kwa magazi m'thupi. | Ng'ombe, nkhuku, nsomba, mazira, sipinachi, soya, mphodza, mphesa zouma. |
| Kalisiyamu | Zimathandiza mafupa ndi mano a mwana kukula bwino. Ndikofunikanso pa thanzi la mafupa a mayi. | Mkaka, yogati (mkaka wopanda mafuta ambiri), tchizi, nsomba zazing'ono zokhala ndi zipolopolo (nsomba za salimoni), ndiwo zamasamba zobiriwira zakuda (broccoli), mkaka wa soya. |
| Mapuloteni | Chofunika kwambiri pakukula kwa ziwalo, minofu, ndi ubongo wa mwana. | Nyama, nsomba, mazira, mkaka, nyemba, nandolo, mphodza, soya. |
| Vitamini C | Zimapangitsa kuti chitsulo chizigwira ntchito mosavuta m'thupi. Zimalimbitsa chitetezo chamthupi. | Malalanje, ma mphesa, mandimu, sitiroberi, mapapaya, tomato, tsabola. |
| Ulusi | Kupewa kudzimbidwa, komwe kumachitika nthawi zambiri panthawi ya mimba. | Buckwheat, oats, mpunga wofiirira, buledi wa tirigu wonse, ndiwo zamasamba, zipatso, nyemba. |
Zambiri zokhudza chitsulo ndi calcium...
Kuti chitsulo chilowe bwino, ndi bwino kuchitenga pamodzi ndi zakudya zomwe zili ndi vitamini C. Mwachitsanzo, idyani chakudya chokhala ndi msuzi wa nyemba ndi laimu pang'ono. Komanso, thupi limafunikira vitamini D kuti limwe bwino calcium. Chofunika ichi chikhoza kukwaniritsidwa mwa kudziika padzuwa m'mawa ndikudya zakudya zomwe zili ndi vitamini D (mazira, nsomba).
Zakudya zopewera panthawi ya mimba
Zakudya zina pa nthawi ya mimbaZingakhale zoopsa kwa inu ndi mwana wanu. Ndikofunikira kwambiri kudziwa izi.
| Zoyenera kupewa | Chifukwa |
|---|---|
| Mowa | Pali chiopsezo chachikulu cha mwana kulephera kukula bwino, chilema cha nzeru, komanso zilema zobadwa nazo. Siyani kwathunthu. |
| Nyama, nsomba, ndi mazira osaphika kapena osaphikidwa bwino | Matenda oopsa a bakiteriya monga Salmonella ndi Listeria amatha kuchitika. |
| Mkaka ndi tchizi zosaphikidwa | Tchizi chofewa monga feta ndi Brie chili ndi chiopsezo chotenga matenda a Listeria. Yang'anani chizindikirocho ndipo gwiritsani ntchito zomwe zalembedwa kuti "pasteurized." |
| Nsomba zazikulu zomwe zili ndi mercury yambiri | Nsomba zazikulu monga shaki, tilefish, ndi king mackerel zili ndi mercury yambiri. Izi zitha kuwononga mitsempha ya mwana. Nsomba zazing'ono monga tilapia ndi halibut ndizotetezeka kudya. |
| Kumwa kwambiri caffeine | Khofi, tiyi, chokoleti, ndi zakumwa zina zoziziritsa kukhosi zili ndi caffeine. Chepetsani kumwa khofi mpaka kapu imodzi kapena ziwiri patsiku. Funsani dokotala wanu kuti akupatseni upangiri. |
Kodi mumatani ngati muli ndi vuto la kusasangalala nthawi ya mimba?
Ndizachilendo kuti mukumane ndi zovuta zazing'ono panthawiyi. Nazi njira zina zothetsera mavuto.
Matenda a M'mawa
- Idyani chakudya monga makeke kapena chidutswa cha buledi wouma musanadzuke pabedi m'mawa.
- M'malo modya chakudya chachikulu nthawi imodziIdyani chakudya chochepa tsiku lonse.
- Pewani kudya zakudya zamafuta ndi zokometsera . Kumwa tiyi wa ginger kumathandizanso anthu ena.
Kudzimbidwa
- Imwani magalasi osachepera 8-10 a madzi patsiku.
- Idyani zakudya zambiri zokhala ndi ulusi wambiri (zipatso, ndiwo zamasamba, tirigu wonse).
- Zipatso monga guava ndi guava zimathandiza kwambiri.
kutentha pamtima
- Musadye kwambiri nthawi imodzi, idyani zakudya zingapo zazing'ono.
- Anthu ena amapeza mpumulo mwa kumwa kapu imodzi ya mkaka musanadye.
- Chepetsani zakudya zokometsera, mafuta ndi zakumwa za zipatso za citrus (madzi a lalanje).
Tiyeni tiphunzirenso za 'Zilakolako za Mimba'
Ndi zachilendo kukhala ndi chilakolako cha chakudya ukakhala ndi pakati . Timachitchanso kuti 'chilakolako cha chakudya'. Ngati muli ndi chilakolako cha chakudya chopatsa thanzi, palibe vuto kudya. Koma yesani kulamulira chilakolako chanu cha zakudya zotsekemera komanso zonenepa.
Chofunika kwambiri: Nthawi zina mungakhale ndi chilakolako cha zinthu zomwe si chakudya, monga dothi, phulusa, choko, ndi ayezi. Vutoli limatchedwa Pica . Izi zitha kuchitika chifukwa cha kusowa kwa chitsulo m'thupi. Musadye zinthuzi pazifukwa zilizonse. Ndi zovulaza kwambiri kwa inu ndi mwana wanu. Ngati mukumva chilakolakochi, onetsetsani kuti mwadziwitsa dokotala wanu.
Musayese kudya zakudya zopatsa thanzi kuti muchepetse thupi mukakhala ndi pakati. Ndikofunikira kupeza zakudya zomwe mukufunikira kuti mukhale ndi thanzi labwino kwa inu ndi mwana wanu.
Uthenga Wopita Nawo Kunyumba
- Pangani zakudya zanu kukhala zokongola komanso zosiyanasiyana . M'malo modya chinthu chomwecho tsiku lililonse, onjezerani ndiwo zamasamba, zipatso, ndi tirigu zosiyanasiyana pa chakudya chanu.
- Musamaphonye tsiku limodzi la mavitamini a m'mimba , makamaka mapiritsi a folic acid, omwe dokotala wanu wakupatsani.
- Pewani zakudya zosayenera monga mowa, nyama ndi nsomba zosaphika, ndi mkaka wosaphikidwa.
- Imwani madzi ambiri tsiku lonse. Ndi ofunikira kwambiri pa thanzi lanu komanso la mwana wanu.
- Kambiranani ndi dokotala wanu kaye za mavitamini ena omwe mumamwa kapena nkhawa zilizonse zokhudza zakudya zomwe mungakhale nazo.
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