Funso limodzi lalikulu lomwe amayi ambiri oyamwitsa amakhala nalo ndi lakuti, "Kodi chakudya chomwe ndimadya chidzakhudza mkaka wanga?" Timalandira upangiri kuchokera kwa abale, achibale, ndi abwenzi. Ena amati, "Musadye mpunga, udzakuvutitsani m'mimba," ndipo "Ngati mudya izi, mkaka wanu udzawonjezeka." Ndiye, kodi inunso mwakhala mukukakamira ndipo simungathe kudziwa kuti ndi iti mwa izi yomwe ili yolondola? Musadandaule, lero tiphunzira bwino za zakudya za mayi woyamwitsa (Breastfeeding Diet).
Kodi zakudya zanu zimakhudzadi mkaka wanu?
Mwachidule, kaya mudya chiyani, thupi lanu limachita zodabwitsa ndipo limapanga zakudya zomwe mwana wanu amafunikira nthawi zonse. Ndi kapangidwe kabwino ka chilengedwe. Izi zikutanthauza kuti simuyenera kudya zakudya zinazake kuti mupatse mwana wanu mkaka wopatsa thanzi. Koma, palinso mbali ina ya izi.
Mukadya zakudya zopatsa thanzi komanso zopatsa thanzi , sizimangowonjezera thanzi la mkaka wanu, komanso chofunika kwambiri, zimapatsa thupi lanu mphamvu ndi zakudya zomwe limafunikira . Taganizirani izi, thupi lanu limapanga zakudya zonse zomwe munthu wina amafunikira kuti akhale ndi moyo. Choncho n'zomveka kuti limafunika mphamvu zowonjezera, sichoncho? Pokhapokha ngati muli ndi thanzi labwino komanso lamphamvu ndi pamene mudzatha kusamalira bwino mwana wanu.
Kumbukirani, ndikofunikira kwambiri kumwa madzi ambiri mukamayamwitsa. Yesetsani kumwa malita osachepera 2-3 a madzi patsiku.
Kapangidwe ka mkaka wa m'mawere nakonso n'kodabwitsa. Mwana akayamba kumwa mkaka, mkaka wotuluka (mkaka woyamba) umakhala wamadzi ambiri. Umathetsa ludzu la mwana. Akamwa kwa kanthawi, mkaka wotuluka (mkaka wa kumbuyo) umakhala wokhuthala, wonenepa, komanso wopatsa thanzi. Ndi umene umadzaza mimba ya mwana ndikupereka zakudya zofunika kuti akule.
Ndiye ndi zinthu ziti zabwino kwambiri zowonjezera pa chakudya?
Mukamayamwitsa, mumafunika ma calories owonjezera pafupifupi 500 patsiku. Zimenezi zili ngati chakudya chochepa kwambiri. Koma ndikofunikira kupeza ma calories amenewa kuchokera ku chakudya chopatsa thanzi osati zakudya zopanda thanzi.
Tiyeni tiwone tebulo ili m'munsimu kuti tiwone zomwe muyenera kuwonjezera pa zakudya zanu.
| Gulu la zakudya | Zitsanzo ndi kufunika |
|---|---|
| Mapuloteni Opanda Mafuta | Izi zimapatsa thupi ma amino acid ofunikira. Izi ndizofunikira kwambiri kuti zikupatseni mphamvu zomwe mukufunikira. Zitsanzo: Nkhuku, nsomba, mazira, mkaka, yogati, tchizi, soya, mphodza, ndi nyemba monga nsawawa. |
| Mbewu Zonse | Izi ndi magwero abwino kwambiri a chakudya ndi mphamvu. Zitsanzo: mpunga wofiirira, oats, quinoa, buledi wa tirigu wonse, pasitala. |
| Mafuta Athanzi | Izi ndizofunikira kwambiri pakukula kwa ubongo wa mwana. Mumapezanso michere monga vitamini E, Omega-3, ndi Omega-6. Zitsanzo: mapeyala, mtedza, ma cashew, walnuts, mazira. |
| Zipatso ndi ndiwo zamasamba | Gawo lofunika kwambiri pa zakudya zabwino. Izi ndi gwero labwino la mavitamini B1, B2, B6, vitamini C, potaziyamu, folate, ndi ulusi. Zitsanzo: Zobiriwira monga sipinachi, kale, masamba a collard, tomato, tsabola, broccoli, malalanje, mphesa, ndi zipatso. |
Kodi pali zakudya zilizonse zomwe muyenera kuchepetsa panthawiyi?
Malamulo ena okhwima monga nthawi ya mimba amachepetsedwa panthawiyi. Kuopa zinthu monga nsomba zosaphika ndi nyama yosaphika bwino tsopano kungachepe kwambiri. Komabe, ndikofunikira kwambiri kudya zinthu zina pang'onopang'ono .
| Zoyenera kuchepetsa | Zoyenera kudziwa |
|---|---|
| Kafeini | Simuyenera kusiya kumwa khofi, tiyi, ndi soda. Koma ndi bwino kumwa makapu 1-2 a khofi patsiku. Ngati mukuvutika kugona kapena kusagona mokwanira, zingakhudze mwana wanu, zomwe zingamupangitse kukhala wokwiya komanso kulira. |
| Mowa | Ngakhale kumwa mowa pang'ono nthawi zina si nkhani yaikulu, kumwa mowa pafupipafupi komanso wambiri kungayambitse mavuto pa tulo ta mwana wanu, kunenepa kwake, komanso kukula kwake. Ndi bwino kudikira osachepera maola awiri mutamwa mowa pang'ono mutadyetsa mwana wanu. |
| Nsomba Yokhala ndi Mercury Yambiri | Ichi ndi chinthu chomwe chiyenera kupewedwa . Mercury ndi chinthu chomwe chingawononge mitsempha ya mwana. Zitsanzo: Nsomba zazikulu monga shaki, swordfish, ndi tuna. Nsomba zazing'ono monga king mackerel, king mackerel, ndi herring ndizotetezeka kudya. |
Kodi pali zakudya zilizonse zomwe si zabwino kwa makanda?
Sizimachitika kawirikawiri kuti mwana wanu akhale ndi vuto la ziwengo chifukwa cha chakudya chimene mumadya. Koma nthawi zina, ngati mudya zinthu monga mkaka (mkaka, tchizi, yogati), soya, tirigu, kapena mazira ndipo mwana wanu akuyamba kutupa pakhungu, eczema, kusanza, kutsegula m'mimba, kapena kulira kwambiri, mwina mwana wanu ali ndi vuto la ziwengo chifukwa cha chakudya chimenecho.
Ngati mukukayikira ngati izi, chinthu chabwino kuchita ndikulankhula ndi dokotala wa ana kapena dokotala wa banja lanu. Adzakupatsani upangiri woyenera.
Kodi ndikofunikira kumwa mavitamini owonjezera?
Ndizachilendo kukhala ndi vuto la kusowa kwa mavitamini ndi michere m'thupi mukabereka mwana. Choncho nthawi zina kumwa mavitamini owonjezera (zowonjezera) kungathandize kuti zakudya zanu zikhale bwino.
- Mavitamini Osiyanasiyana: Amayi ambiri amakumana ndi vuto la kusowa kwa mavitamini akabereka. Kumwa mavitamini tsiku lililonse kungathandize kuwonjezera zakudya zomwe mumadya.
- Vitamini B-12: Ngati ndinu wosadya nyama kapena wosadya nyama kapena muli ndi zakudya zochokera ku zomera, mwina mulibe vitamini B-12 yokwanira. Vitamini iyi imapezeka kwambiri muzakudya za nyama monga nsomba, nyama, ndi mazira. Ngati ndi choncho, mungafune kuganizira zomwa B-complex kapena B-12 yowonjezera.
- Vitamini D:Vitamini D ndi wofunikira kwambiri pa chitetezo chamthupi chanu komanso thanzi la mafupa. Kusowa kwa Vitamini D n'kofala pakati pa amayi oyamwitsa. Kungathenso kuwonjezera chiopsezo cha kuvutika maganizo pambuyo pobereka .
Chofunika kwambiri: Bungwe la American Academy of Pediatrics limalimbikitsa kuti makanda azilandira 400 IU (International Units) ya vitamini D tsiku lililonse kuyambira kubadwa mpaka miyezi 12. Kafukufuku wina wasonyeza kuti ngati mayi amwa vitamini D yowonjezera tsiku lililonse, kuchuluka kumeneko kumatha kuperekedwa kwa mwana wake kudzera mu mkaka wa m'mawere.
Komabe, musanayambe kumwa mavitamini aliwonse mwa awa, onetsetsani kuti mwalankhula ndi dokotala wanu ndipo muwamwe monga momwe mwalangizidwira.
Uthenga Wopita Nawo Kunyumba
- Thupi lanu limapanga mkaka wabwino kwambiri kwa mwana wanu, koma kudya zakudya zopatsa thanzi kudzakuthandizani inu ndi mwana wanu kukhala ndi thanzi labwino .
- Mumafunikira ma calories owonjezera pafupifupi 500 patsiku. Ndipo ndikofunikira kumwa madzi ambiri.
- Idyani zakudya zopatsa thanzi monga mapuloteni, tirigu wonse, mafuta abwino, ndiwo zamasamba, ndi zipatso.
- Chepetsani kumwa caffeine ndi mowa. Pewani kudya nsomba zazikulu zomwe zili ndi mercury yambiri.
- Ngati mukukayikira kuti mwana wanu ali ndi vuto la ziwengo ku chakudya china chake, funsani thandizo la dokotala nthawi yomweyo.
- Onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kumwa mankhwala enaake a vitamini.
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