Kuyembekezera mwana ndi nthawi yapadera komanso yokongola kwambiri pamoyo, sichoncho? Panthawiyi, pamene moyo waung'ono ukuyamba kukula m'thupi lanu, kupereka zakudya zabwino kwambiri kwa inu ndi mwana wanu ndiye chinthu chofunika kwambiri. "Kodi ndiyenera kudya anthu awiri tsopano?", "Ndidye chiyani?", "Ndidye chiyani?", ndi zina zotero. Mwina muli ndi mafunso ambiri m'maganizo mwanu. Musadandaule, ndi zachilendo. Lero, tikambirana za zakudya zanu panthawi ya mimba m'njira yosavuta komanso yochezeka kuti ikuthandizeni paulendowu.
Umu ndi momwe mungakonzekerere chakudya cha mwana wathanzi
Mumafunikira ma calories owonjezera pafupifupi 300 patsiku kuposa momwe munkachitira musanayambe kutenga pakati (ndi ena 600 ngati muli ndi mapasa). Koma izi sizikutanthauza kuti mungangodya chilichonse chomwe mukufuna. Mukufuna kupeza zakudya zokwanira kuchokera ku chakudya chilichonse chomwe mumadya, kwa inu ndi mwana wanu.
Zingakhale zovuta kudya pa nthawi yake chifukwa cha kusanza ndi nseru m'miyezi yoyambirira. Koma yesani kudya zakudya zopatsa thanzi momwe mungathere. Ndikofunikanso kumwa mavitamini omwe dokotala wanu wakupatsani.
Chabwino, tiyeni tiwone zakudya zofunika zomwe muyenera kuwonjezera pa zakudya zanu panthawiyi, komanso zakudya zomwe zili nazo.
| Zakudya zofunika kwambiri | N’chifukwa chiyani n’kofunika? | Pezani kuchokera ku zakudya izi |
|---|---|---|
| Folic Acid | Ndikofunikira kwambiri kupewa zolakwika mu neural tube mu ubongo ndi msana wa mwana. Chitsanzo ndi matenda otchedwa Spina Bifida . | Ndiwo zamasamba zobiriwira monga sipinachi ndi kale, mphodza, nandolo, nyemba, malalanje, ndi mavitamini omwe dokotala wakupatsani. |
| Chitsulo | Kuchuluka kwa magazi anu kumawonjezeka panthawiyi. Izi zimathandiza kupatsa mwana mpweya womwe amafunikira. Kusowa kwa ayoni kungayambitse kutopa ndi kuchepa kwa magazi m'thupi. | Ng'ombe, nkhuku, nsomba, mazira, soya, sipinachi, mphodza, mphesa zouma, zipatso zouma. Ndi bwino kumwa chitsulo chokhala ndi vitamini C (mandimu, lalanje) kuti chizimwe bwino. |
| Kalisiyamu | Ndikofunikira kumanga mano ndi mafupa olimba a mwana wanu. Ndikofunikanso kusunga mafupa anu olimba. Kupanda kutero, calcium idzachotsedwa m'mafupa anu ndipo mutha kudwala matenda a osteoporosis mtsogolo. | Mkaka, yogati, tchizi, nsomba zazing'ono zokhala ndi zipolopolo (mpheta), nkhanu, nthangala za sesame, ndi nkhanu. |
| Mapuloteni | Ndikofunikira kwambiri pakukula kwa ziwalo zonse za mwana, minofu, ndi minofu. | Mazira, nyama, nsomba, mkaka, mphodza, nandolo, nyemba zobiriwira, soya. |
| DHA (Omega-3) | Chofunika kwambiri pakukula kwa ubongo ndi maso a mwana. | Nsomba zamafuta monga salimoni, tuna, ndi mackerel (pafupifupi kawiri pa sabata), ndi mitundu ina ya mazira. |
| Ulusi | Zimathandiza kupewa kudzimbidwa, komwe kumachitika nthawi zambiri panthawi ya mimba. | Mpunga wofiirira, buckwheat, oats, buledi wa tirigu wonse, ndiwo zamasamba, zipatso (makamaka nthochi, mapapaya). |
Komanso, kumbukirani kuti ndikofunikira kwambiri kumwa madzi okwanira . Yesetsani kumwa magalasi osachepera 8-10 a madzi patsiku.
Tiyeni tipewe kudya zakudya zimenezi kwakanthawi, sichoncho?
Ngakhale pali zinthu zabwino kwa inu ndi mwana wanu, palinso zinthu zomwe muyenera kupewa panthawiyi. Zina mwa izi zitha kukhala zoopsa kwa mwana wanu.
- Mowa: Izi sizingachitike. Mowa ungawononge kwambiri kukula kwa mwana, kuyambitsa kubadwa msanga , komanso zilema zobadwa nazo.
- Chepetsani kumwa caffeine:Khofi, tiyi, chokoleti, ndi zakumwa zina zoziziritsa kukhosi zimakhala ndi caffeine. Ndi bwino kuchepetsa kumwa khofi mpaka makapu amodzi kapena awiri patsiku. Kumwa mowa wambiri kungapangitse kuti mwana abadwe ndi kulemera kochepa.
- Nsomba zokhala ndi mercury yambiri: Nsomba zazikulu za m'nyanja monga shaki, tilefish, ndi tilefish zili ndi mercury yambiri. Izi zitha kuwononga mitsempha ya mwana wanu. M'malo mwake, idyani nsomba monga salimoni, mackerel, ndi shrimp.
- Mkaka ndi tchizi wosaphikidwa: Pewani tchizi chofewa (monga feta ndi brie) ndi zinthu zopangidwa ndi mkaka wosaphikidwa . Izi zitha kukhala ndi mabakiteriya otchedwa Listeria , omwe angakhale oopsa kwa mwana wanu. Yang'anani chizindikirocho ndipo gwiritsani ntchito zinthu zomwe zalembedwa kuti "zophikidwa."
- Nyama, nsomba, ndi mazira osaphika bwino kapena osaphika bwino: Pewani sushi yaiwisi, nyama yosaphika bwino (nyama yapakatikati yosowa kwambiri), ndi mazira osaphika (omwe amapezeka mu sosi zina). Izi zitha kukhala ndi mabakiteriya oopsa.
Kodi mumatani mukakhala ndi mavuto monga kusowa chilakolako cha chakudya komanso kusanza?
Mimba si nthawi yabwino nthawi zonse. Pakhoza kukhala nthawi zina zomwe mumamva ngati simukufuna kudya.
- Pa Matenda a M'mawa : Idyani chakudya chouma, monga mabisiketi awiri a kirimu kapena awiri, musanadzuke pabedi m'mawa. Idyani zakudya zazing'ono zingapo tsiku lonse m'malo modya chakudya chachikulu. Kumwa tiyi wa ginger kumathandizanso anthu ena. Pewani zakudya zamafuta, zokometsera, komanso zokazinga.
- Kudzimbidwa: Idyani zakudya zambiri zokhala ndi ulusi wambiri (zipatso, ndiwo zamasamba, mpunga wa chimanga). Imwani madzi ambiri. Izi zingathandize kuchepetsa vutoli kwambiri. Ngati n'zovuta, lankhulani ndi dokotala wanu.
- Kutentha pamtima: Idyani chakudya chochepa m'malo modya chakudya chambiri. Chepetsani zakudya zokometsera komanso zamafuta. Anthu ena amapeza mpumulo mwa kumwa kapu ya mkaka nthawi yochepa musanadye.
Musadye zakudya zochepetsa thupi mukakhala ndi pakati. Zingalepheretse inu ndi mwana wanu zakudya zomwe amafunikira kuti mukhale ndi thanzi labwino. Ngati muli ndi nkhawa iliyonse yokhudza kunenepa kwanu, munthu wabwino kwambiri woti mulankhule naye ndi dokotala wanu.
Zilakolako za Mimba ndi Pica
Ndi zachilendo kukhala ndi chilakolako cha mimba. Palibe vuto kulakalaka zinthu monga mango, pickles, ndi ayisikilimu. Koma ngati zikukulepheretsani kudya zakudya zabwino, muyenera kuziletsa pang'ono.
Komabe, nthawi zina zinthu sizimadyedwa, mwachitsanzo , dothi, dongo, choko, phulusa, ndi ayezi.Mungakhale ndi chilakolako chofuna kudya zinthu ngati izi. Tikutcha vutoli kuti Pica . Izi nthawi zambiri zimakhala chizindikiro cha kusowa kwa zakudya monga kusowa kwa chitsulo. Ngati muli ndi chilakolako cha zinthu zachilendo ngati izi, musadye. Ndi zovulaza kwambiri kwa inu ndi mwana wanu. Uzani dokotala wanu za izi nthawi yomweyo. Ngati mwangodya chinthu chakupha mwangozi, mutha kuyimbiranso National Poison Information Center ku Colombo National Hospital kuti akupatseni upangiri.
Uthenga Wopita Nawo Kunyumba
- Pangani zakudya zanu kukhala zokongola komanso zosiyanasiyana. Idyani ndiwo zamasamba, zipatso, tirigu, mapuloteni, ndi mkaka.
- Musaleke kumwa mavitamini (makamaka omwe ali ndi folic acid ndi iron) omwe dokotala wanu wakupatsani.
- Pewani mowa, kusuta fodya, ndi zakudya zosayenera.
- Imwani madzi okwanira. Khalani ndi madzi okwanira tsiku lonse.
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu, kulemera kwanu, kapena vuto lina lililonse la thanzi lanu, lankhulani ndi dokotala wanu momasuka za izi. Musachite mantha kapena kuchita manyazi.
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