Ngati mukuyembekezera mwana, ndi nthawi yabwino kwambiri. Koma ngati muli ndi matenda a shuga a mtundu woyamba kapena wachiwiri, muyenera kusamala kwambiri ndi zomwe mumadya ndi kumwa panthawiyi. Musaganize kuti ndi vuto lalikulu. Mukakonzekera pang'ono, mutha kuchita izi mosavuta ndikusunga inu ndi mwana wanu wathanzi. Tiyeni tiwone momwe tingachitire?
Choyamba, tiyeni tipange dongosolo labwino.
Ngati mukukonzekera kutenga mimba, ndi bwino kuyamba mwaonana ndi katswiri wa zakudya . Angakuthandizeni kupanga dongosolo labwino la zakudya lomwe likugwirizana ndi moyo wanu komanso limakupatsani zakudya zomwe mukufunikira. Kudya nthawi yomweyo tsiku lililonse ndikutsatira bwino dongosololi kungathandize kupewa kuchuluka kwa shuga m'magazi mwanu kuti kusakwere kapena kutsika mwadzidzidzi.
Koma kumbukirani, "kudya anthu awiri" sikutanthauza kuwirikiza kawiri chakudya chomwe mumadya. Pa nthawi ya mimba, mumafunikira ma calories ochepa okha, pafupifupi 300 kuposa omwe mumadya nthawi zonse, patsiku. Choncho m'malo modya kwambiri, yang'anani kwambiri kudya zakudya zopatsa thanzi .
Ndiye, kodi tiyenera kudya chiyani?
Malamulo onse a zakudya zabwino kuti mukhale ndi pakati ndi othandiza amagwira ntchito pano. Kuti mupeze zakudya zonse zofunika, muyenera kuphatikiza zakudya zoyenera monga ndiwo zamasamba, tirigu wonse, zipatso, mkaka wopanda mafuta ambiri, nyama yopanda mafuta ambiri, ndi mafuta athanzi.
Muyeneranso kukhala ndi dongosolo labwino lowongolera kuchuluka kwa shuga m'magazi mwanu tsiku lonse. Njira imodzi yabwino kwambiri yochitira izi ndikudya zakudya zitatu zazikulu komanso zokhwasula-khwasula zitatu patsiku. Yesani kuphatikiza mtundu umodzi wa mapuloteni ndi chakudya cham'mimba mu chakudya chilichonse.
| Mitundu ya Mapuloteni | Mitundu ya chakudya cham'madzi |
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Monga momwe musanayambe kutenga mimba, muyenera kuwerengera chakudya chanu cham'thupi kuti muchepetse shuga m'magazi mwanu. Kuchuluka kwa chakudya chomwe mukufuna kumadalira zinthu monga kutalika kwanu, kulemera kwanu, kuchuluka kwa zochita zanu, komanso kuwongolera shuga m'magazi mwanu. Katswiri wanu wazakudya adzakuuzani kuchuluka kwa chakudya cham'thupi ndi ma calories omwe ali oyenera kwa inu. Zosowa zanu za kalori zingakwere pang'onopang'ono pamene mimba yanu ikupita patsogolo.
Zakudya zofunika kwambiri pa mimba
Samalani kwambiri zakudya izi zomwe mayi aliyense wapakati amafunikira panthawiyi.
- Folic acid: Imateteza ku zolakwika za mitsempha ya ubongo muubongo ndi msana wa mwana. Mufunika ma microgram 400-800 a folic acid patsiku. Mutha kumupeza ngati mapiritsi, komanso mu sipinachi, mtedza, ndi buledi wolimbikitsidwa ndi chimanga. Funsani dokotala wanu za mavitamini ena omwe mungafune.
- Calcium: Imapezeka kuchokera ku zakudya za mkaka ndi ndiwo zamasamba monga broccoli.
- Vitamini D: Amapezeka mu nsomba monga salimoni ndi mkaka wothira mafuta.
- Chitsulo: Chingapezeke kuchokera ku nyama yofiira yopanda mafuta ambiri komanso nyemba monga nyemba ndi mphodza.
Pali njira yosavuta kwambiri yokonzera mbale yanu. Gawani gawo limodzi mwa magawo anayi a mbale yanu kukhala chakudya chopatsa mapuloteni monga nyama kapena nsomba, ndi gawo lina mwa magawo anayi kukhala chakudya chopatsa mphamvu monga mpunga, mbatata, kapena chimanga. Dzazani theka lotsalalo ndi ndiwo zamasamba zopanda mphamvu monga ndiwo zamasamba, tomato, ndi dzungu. Muthanso kuwonjezera kapu ya mkaka kapena yogati pa chakudya chanu.
Siyani zinthu izi!
Pali zinthu zingapo zomwe muyenera kupewa panthawi ya mimba kuti mukhale otetezeka komanso a mwana wanu.
| Zosayenera kutenga | Chifukwa ndi mfundo zofunika |
|---|---|
| Mowa | Zimawonjezera chiopsezo cha kutayika kwa mimba komanso matenda a mwana wosabadwayo chifukwa cha mowa. Choncho siyani kwathunthu. |
| Chakudya chosaphika kapena chosaphikidwa bwino | Pewani nsomba zosaphika (monga sushi), nsomba zokhala ndi mercury yambiri (monga tilefish), mkaka wosaphikidwa, tchizi (monga Brie, Feta), ndi madzi. Phikani nyama, mazira, ndi nkhuku bwino. Phikani masoseji mpaka atatenthedwa bwino. |
| Zakumwa zokhala ndi caffeine wambiri | Musamwe tiyi wa caffeine woposa mamiligalamu 200 patsiku (pafupifupi makapu 1 1/2 a khofi wamba). Tiyi wina wa zitsamba alibe caffeine, koma sizikudziwika momwe amakhudzira mwana wanu, choncho funsani dokotala musanamwe. |
| Zotsekemera Zopangira | Ngakhale kuti izi sizinatsimikizidwe kuti ndi zotetezeka panthawi ya mimba, ndi bwino kuzidya pang'ono. Yang'anani zolembedwa pa zakudya monga aspartame ndi saccharin. Funsani dokotala wanu kuti akupatseni upangiri pa kuchuluka koyenera. |
| Maswiti ndi zokometsera | Izi zitha kuwonjezera chakudya cham'thupi popanda kupereka zakudya zilizonse, zomwe zimapangitsa kuti shuga m'magazi akwere. Choncho chepetsani izi kwambiri. |
Uthenga Wopita Nawo Kunyumba
- Kuyambira nthawi yomwe mukukonzekera kutenga mimba, lankhulani ndi katswiri wa zakudya ndipo pangani dongosolo la chakudya lomwe lingagwire ntchito kwa inu.
- "Kudya anthu awiri" sikutanthauza kudya kawiri kuposa pamenepo, koma kumatanthauza kusankha ndi kudya zinthu zopatsa thanzi.
- Konzani kudya zakudya zazikulu zitatu ndi zokhwasula-khwasula zitatu patsiku. Phatikizani mapuloteni ndi chakudya cham'mawa pa chakudya chilichonse.
- Kusunga shuga m'magazi mwanu moyenerera n'kofunika kwambiri pa thanzi lanu ndi la mwana wanu. Tsatirani malangizo a dokotala wanu mosamala.
- Pewani mowa, zakudya zosaphika, ndi caffeine wambiri. Ngati mukukayikira za chakudya, musaganizepo, funsani dokotala wanu kuti atsimikizire.
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