Indyo yawe yo gutwita: Guhitamo icyiza kuri wowe n'umwana wawe?

Iyo witegura kuba umubyeyi, ugomba gutekereza cyane ku biribwa n'ibinyobwa, si byo se? Abantu benshi batekereza ko kurya byinshi ari ingenzi. Ariko mu by'ukuri, ibyo urya ni ingenzi kuruta ibyo urya. Kurya neza ni byo bifasha cyane mu mikurire y'umwana wawe no ku buzima bwe. Kubera ko ibyo urya muri iki gihe bigira ingaruka ku buzima bwose bw'umwana wawe, reka twiteho gato.

Noneho, niba ufite umwana umwe, ukeneye gusa karori 340 na 450 z'inyongera ku munsi. Kandi ibyo biri mu gice cya nyuma cy'inda, igihe umwana akura vuba. Tekereza nawe, ibi ntabwo ari karori nyinshi. Igikombe cy'ibinyampeke n'ikirahure cy'amata mu gitondo bizagufasha. Ariko icy'ingenzi ni uko izi karori z'inyongera urya ziva mu biribwa bifite intungamubiri. Icyo gihe ni bwo bifasha cyane imikurire y'umwana no gukura k'ubwonko bwe. Kurya ibirenze ibyo ukeneye, utekereza ko "tugomba kurya abantu babiri," bizagutera gukura bitari ngombwa.

Akamaro k'imirire kugira ngo umuntu atwite neza

Ni iki indyo nziza igomba kuba irimo? Poroteyine, karubohidrati, ibinure, vitamine, imyunyu ngugu, n'amazi menshi. Iyo ubonye ibi bintu byose ku rugero, wowe n'umwana wawe muzaba muzima. Mu by'ukuri, hari amabwiriza ashobora kugufasha gukora indyo ikubereye. Hari n'igihe, hari uburyo bwo kumenya ingano y'ibiryo ugomba kurya ku munsi, bitewe n'imyaka yawe, uburyo ukora cyane, n'igihe utwite. Kurya ibiryo bitandukanye, ku rugero rukwiye, ni bwo buryo bwiza bwo kugumana ubuzima bwiza. Ariko, ni byiza kuvugana na muganga wawe kugira ngo aguhe gahunda y'ifunguro ikubereye. Ashobora kandi kuzirikana ibyo ukeneye byihariye (urugero, niba ufite indwara nka Diyabete Mellitus) akaguha inama nziza.

Ni izihe ntungamubiri z'ingenzi cyane mu gihe cyo gutwita?

Ese wari uzi ko ibyo urya n'ibyo unywa bitangira kugira ingaruka ku buzima bw'umwana wawe na mbere yuko utwita? Niyo mpamvu tugomba kwitondera cyane intungamubiri zimwe na zimwe.

Aside Folike: Intambwe ya mbere yo kurinda umwana wawe

Urugero, ubushakashatsi bwagaragaje ko aside folike , vitamine B, ishobora gukumira ubusembwa bw'imiyoboro y'ubwonko - nka spina bifida - mu ntangiriro z'igitondo.- bifasha kwirinda ubusembwa bwo kubyara. Ubu busembwa bubaho hakiri kare cyane, rimwe na rimwe mbere yuko umenya ko utwite. Kubwibyo, ni ngombwa cyane kubirya bihagije mbere yuko utwite no mu byumweru bike bya mbere byo gutwita (cyane cyane iminsi 28 ya mbere). Folate - Iyi ni yo vitamine iboneka mu biryo bisanzwe - imboga z'icyatsi kibisi (epinari, kale), imbuto, ibishyimbo, amashaza, lentile, nibindi. Abaganga bakugira inama yo gufata ibinini bya aside folike mbere yo gutwita no mu gihe cyose utwite. Niba uteganya kubyara, menya neza ko wabajije muganga wawe ibijyanye na aside folike.

Kalisiyumu: Ifasha amagufwa n'amenyo gukomera

Igikurikiraho ni kalisiyumu . Iyi nayo ni intungamubiri y'ingenzi cyane. Kalisiyumu ifasha kubaka amagufwa n'amenyo bikomeye mu mwana wawe, kandi inafasha urusobe rw'amaraso, imitsi, n'imitsi gukora neza. Kubera ko umubiri wawe nawo wohereza kalisiyumu ku mwana wawe, iyo utabonye ihagije, amagufwa yawe ashobora gucika intege. Uburyo bwiza bwo kubona kalisiyumu ni ukunyura mu mata n'ibikomoka ku mata (yawurute, foromaje). Ariko, niba udashobora kwihanganira lactose cyangwa udakunda amata, ushobora kubaza muganga wawe ibijyanye no gufata inyunganiramirire ya kalisiyumu. Izindi soko za kalisiyumu zirimo imbuto, salmon, tofu, broccoli, epinari, n'ibinyobwa n'imbuto bikungahaye kuri kalisiyumu.

Inama zihariye ku babyeyi b'abarya inyama n'abarya inyama

Muri rusange abaganga ntibakugira inama yo guhindura indyo y’abarya inyama cyane mu gihe utwite, kuko bishobora kugorana kubona intungamubiri zose ukeneye. Ariko, niba usanzwe uri umurya inyama cyangwa urya inyama, ushobora gukomeza kubikora, ariko witonze cyane kandi uyobowe na muganga wawe. Bwira muganga wawe ibyo urya. Bishobora kugorana kubona intungamubiri ukeneye, cyane cyane poroteyine, icyuma, vitamine B12 , na vitamine D, utariye amafi, inyama, amata, foromaje n'amagi. Ushobora gukenera kurya poroteyine nyinshi kandi wenda ugafata inyongeramusaruro.

Izindi ntungamubiri z'ingenzi

Hari izindi ntungamubiri z'ingenzi.

• Ubutare: Ibi ni ingenzi mu gukora hemoglobin mu maraso. Ubutare bukenerwa buriyongera mu gihe cyo gutwita uko ingano y'amaraso yiyongera. Buboneka mu nyama no mu mafi (cyane cyane inyama zitukura), imboga z'icyatsi kibisi (epinari, kale), n'ibinyamisogwe (lentils, chickpeas).
• Iyode: Iyode ni ingenzi cyane mu mikurire y'ubwonko bw'umwana n'imitsi. Iboneka mu mafi yo mu nyanja, mu magi, mu bikomoka ku mata no mu munyu wa iyode.
• Choline:Iyi ni intungamubiri y'ingenzi mu mikurire y'ubwonko bw'umwana no kwibuka. Iboneka mu nyama, amagi , n'imbuto.

Hari igihe bigorana kubona izi ntungamubiri zose mu biribwa turya bihagije. Niyo mpamvu abaganga bakunze kugira inama yo gufata vitamine yo mu gihe cyo kubyara ku munsi. Bishobora gufasha cyane kwirinda izi ntege nke. Ariko ibuka ko ibinini bya vitamine bidasimbura indyo nziza.

Irari ry'ibiryo na Pica

Irari rikunze kugaragara cyane mu gihe cyo gutwita. Hari abantu bifuza shokora, ibiryo birungo, imbuto, ibiryo bitose, cyangwa se ibiryo bidakomeye. Ariko hari n'abantu bifuza ibitari ibiryo nk'ibumba, ifu y'ibigori, ivu n'isabune. Iri rari ry'ibitari ibiryo ryitwa pica. Kurya ibitari ibiryo bishobora guteza akaga kuri wowe no ku mwana wawe. Bishobora gutera ibibazo nko kuroga, kubura imirire, no kuziba amara . Niba nawe ufite iri rari, ntugire isoni maze ubwire muganga wawe.

Bitabaye ibyo, niba wifuza ibiryo bifite intungamubiri kandi bifite ubuzima bwiza, nta kibi kirimo mu gukurikiza ibyo byifuzo. Ariko nabyo bigomba gukorwa mu rugero. Akenshi, ibyo byifuzo bizashira mu mezi atatu utwite.

Irinde rwose ibi biribwa n'ibinyobwa mu gihe utwite!

Uretse kurya indyo yuzuye kandi ifite intungamubiri, ni ngombwa kandi kumenya ibyo kurya n'ibinyobwa ugomba kwirinda mu gihe utwite . Reka turebe ibyo ari byo.

• Inzoga ntizemerwa na gato! Bivugwa ko inzoga atari nziza mu gihe utwite, uko yaba ari nto kose. Ishobora kwangiza cyane imikurire y'umwana, cyane cyane imikurire y'ubwonko. Rero irinde inzoga burundu.
• Baza muganga wawe mbere yo gufata vitamine cyangwa ibikomoka ku bimera. Hari ibintu bimwe na bimwe (harimo vitamine nyinshi, hari n'ibimera) bishobora kwangiza imikurire y'umwana wawe. Rero ntugafate ikintu icyo ari cyo cyose utabanje kugisha inama muganga.
• Gabanya kafeyine. Abaganga bamwe bavuga ko kunywa igikombe kimwe cyangwa bibiri by'ikawa, icyayi, cyangwa ibinyobwa birimo kafeyine ku munsi (hafi ounces 1-8, cyangwa mililitiro 180-240) ari byiza ku mwana wawe. Ariko, kunywa kafeyine nyinshi byagaragaye ko byongera ibyago byo gukuramo inda no kubyara ibindi bibazo, nko kubyara umwana ufite ibiro bike. Bityo rero, gabanya uko bishoboka kose, cyangwa uhindukire ukoreshe ibidafite kafeyine. Wibuke ko shokora irimo na kafeyine.
• Witondere indwara ziterwa n'ibiribwa. Listeriosis naIndwara nka toxoplasmose zishobora gushyira ubuzima bw'umwana uri mu nda mu kaga, kandi zishobora gutera ibibazo by'ubuzima cyangwa gukuramo inda.
• Dore ibintu ugomba gukora:
• Ntukarye inyama zidatetse neza, amafi (urugero: amafi mabi ari muri sushi), cyangwa amagi (amagi adatetse neza).
• Irinde amata n'ibikomoka ku mata bitarangiritse (urugero: foromaje yoroshye).
• Karaba imboga n'imbuto neza mbere yo kurya.
• Komeza utandukanye n'inyama mbisi n'ibiti byo gukata, kandi ubikarabe neza nyuma yo kubikoresha. Karaba intoki zawe neza.

Niba warariye ibi biribwa cyangwa ibinyobwa bishobora kugutera ibyago mu gihe utwite, ntugahangayike cyane ubu. Birinde igihe gisigaye. Ariko niba ufite impungenge koko, vugana na muganga wawe.

Utekereza iki ku kurya amafi? Ese ni byiza mu gihe utwite?

Amafi n'ibishyimbo ni ifunguro rifite intungamubiri nyinshi wongera mu mirire yawe mu gihe utwite. Birimo ibintu by'ingirakamaro nka aside fatty acide omega-3 . Ibi ni ingenzi cyane mu mikurire y'ubwonko bw'umwana n'amaso ye. Bifite kandi poroteyine nyinshi n'ibinure bike byuzuye. Ariko, hari ubwoko bw'amafi butari bwiza kurya. Ibi biterwa nuko afite mercure nyinshi cyane. Urugero, amafi nka shark, tilefish, king mackerel, tilefish, orange roughy, na bigeye tuna. Iyi mercure ishobora kwangiza imikurire y'ubwonko bw'umwana.

Niba urya amafi yo mu nyanja, hitamo ubwoko butandukanye bw'amafi n'ibinyamisogwe. Irinde kurya garama 340 ku cyumweru. Amafi meza afite mercure nkeya arimo:

• Salimoni
• Halmsso
• Kumbalavo
• Tilapia
• Isambaza
• Inkara
• Ibimera by'inka

Bite se ku bimera byo mu macupa? Hari ibitekerezo bitandukanye kuri iki kibazo. Ushobora kurya garama 170 z'ibimera byo mu macupa buri cyumweru. Ariko, tuna yera, cyangwa albacore tuna, ifite urugero rwa mercure ruri hejuru gato, bityo ni byiza kubyirinda. Raporo zimwe na zimwe zivuga ko tuna yo mu macupa ishobora kuba irimo mercure nyinshi kurusha uko byatekerezwaga mbere. Kubwibyo, ni byiza kugisha inama muganga wawe mbere yo gufata icyemezo cyo kurya amafi yo mu macupa utwite cyangwa ugerageza gusama.

Niba urya amafi inshuti zawe cyangwa umuryango wawe baroba (mu biyaga, mu migezi), gabanya kuri buri kimwe (hafi 1.500). Ntukarye andi mafi muri icyo cyumweru, kuko tutazi ingano ya mercure iri muri ayo mafi.

Niba ufite ikibazo ku bijyanye n'ingano y'amafi ugomba kurya cyangwa ubwoko bw'amafi ugomba kurya, vugana na muganga wawe. Muri ubwo buryo ushobora kubona ibisobanuro nyabyo.

Kubabara mu nda: Wakwitwara ute mu gihe cyo kutagira impatwe, kubyimba, no kugira isesemi?

Ni ibisanzwe kugira ibibazo byoroheje byo mu gifu nk'ibi mu gihe utwite. Reka turebe icyakorwa kuri ibyo.

Ikibazo cyo kutagira impatwe

Kurya impatwe bishobora guterwa n'ubutare buri mu vitamine zo mu gihe cyo kubyara, impinduka mu misemburo, no gukura kw'umura ku mara yawe. Rero, gerageza kongeramo fibre nyinshi mu mirire yawe kurusha uko wabikoraga mbere yo gutwita. Shaka garama 25-30 za fibre ku munsi. Ibiribwa byiza kuri ibi ni ibi:

• Imbuto nshya (imineke, imyembe, amapapayi, amacunga) n'imboga (karoti, ibishyimbo, imboga)
• Umugati w'ingano, ibinyampeke (ingano, ibinyampeke by'ibigori), muffins
• Ibinyamisogwe bitoshye nk'amashu, ubunyobwa n'ibishyimbo bibisi

Baza muganga wawe mbere yo gukoresha ibinini bya fibre, ibinyobwa, cyangwa ibindi bicuruzwa birimo fibre nyinshi. (Ntugakoreshe imiti yoroshya ububabare keretse muganga wawe abikubwiye. Nanone, ntugakoreshe amavuta ya castor, kuko ashobora kugabanya uburyo umubiri winjiza intungamubiri ndetse ashobora no gutuma umwana avuka imburagihe.)

Niba impatwe ikubangamiye cyane, muganga wawe ashobora kukwandikira umuti woroshya umwanda. Iyo ufashe fibre nyinshi, ibuka kunywa nibura ibirahuri 8-10 by'amazi ku munsi. Bitabaye ibyo, impatwe ishobora kwiyongera.

Bumwe mu buryo bwiza bwo kwirinda impatwe ni ugukora imyitozo ngororamubiri (nubwo byaba ari ikintu cyoroshye nko kugenda n'amaguru). Nywa amazi menshi umunsi wose hagati y'amafunguro. Ibi bizoroshya umwanda kandi biwufashe kwinjira mu gifu cyawe byoroshye. Hari igihe ibintu nk'icyayi gishyushye, isupu, n'umufa nabyo bishobora gufasha. Ni byiza kandi kubika imbuto zumye (urugero: amadete, imizabibu) hafi kugira ngo urye.

Imyuka n'ibibyimba

Abagore bamwe batwite bagira ikibazo cyo kuribwa mu gifu cyangwa umwuka iyo bariye ibintu nka broccoli, epinari, cauliflower, ibiryo bikaranze, n'ibiryo biryoshye. Niba ari uko bimeze kuri wewe, ushobora kwirinda ibyo biribwa no kurya indyo yuzuye. Kurya amafunguro make inshuro nyinshi ku munsi aho kurya amafunguro menshi nabyo bishobora gufasha. Ibinyobwa birimo karubone nabyo bishobora guteza ibi bibazo kuri bamwe, ariko hari abantu bavuga ko bituza inda zabo. Rero, fata icyemezo gikwiye.

Isesemi cyangwa isesemi ya mu gitondo

Ku bantu benshi, ibi bibaho mu gitondo gusa, ariko kuri bamwe, bishobora kumara umunsi wose. Niba ukunda kugira isesemi kenshi, rya amafunguro make kandi adakomeye umunsi wose, nko guteka ku mugati, ibisuguti, cyangwa igikoma cy'umuceri. Hari abantu kandi babona ihumure mu kurya ibiryo byakozwe muri tangawizi (nk'icyayi cya tangawizi cyangwa ibisuguti bya tangawizi). Dore bimwe mu bintu ushobora gukora kugira ngo urwanye isesemi:

• Ntugafate vitamine yawe yo mu gihe cyo kubyara ufite ubusa mu nda, ahubwo uyifate mbere yo kuryama hamwe n'ifunguro ryoroheje.
• Mbere yo kuva mu buriri mu gitondo, jya urya cracker imwe cyangwa ebyiri uzishyize iruhande rw'igitanda.
• Muraho, nyonka bombo ikomeye.
• Nywa amazi buri gihe. Hari igihe amazi arimo indimu nkeya na yo aba meza.
• Irinde ibintu byongera isesemi, nk'ibiryo bihumura cyane, umwotsi n'imibavu.
• Ruhuka bihagije. Isesemi ishobora no kwiyongera uko urushaho kunanirwa.

None se, ni ibihe bintu tugomba kwibuka mu byo twavuze?

Ibyo urya n'ibyo unywa mu gihe utwite ni ingenzi cyane kuri wowe no ku mwana wawe. Ntukabifate nk'umutwaro, ahubwo ubifate nk'amahirwe yo guha umwana wawe ibyiza byose.

• Ni ngombwa cyane kurya ibiryo byiza kuruta kurya byinshi. Shyiramo imbuto zitandukanye z'amabara, imboga, ibinyampeke byuzuye, n'ibiribwa bikungahaye kuri poroteyine mu ndyo yawe.
• Menya neza ko ubona intungamubiri zihagije nka aside folike, kalisiyumu, na feri . Ntukibagirwe gufata vitamine zo mu gihe cyo kubyara muganga aguhaye.
• Irinde ibintu bishobora guteza akaga nko kunywa inzoga, kunywa itabi, ubwoko bumwe na bumwe bw'amafi, n'ibiryo bidatetse neza.
• Iyo wumva ushaka kurya, fungura ikintu gifite intungamubiri. Ariko niba ufite inyota (pica) y'ibintu bitari ibyo kurya, bwira muganga wawe .
• Hari imiti yoroshye ivura indwara nko kutagira impatwe, kubyimba mu nda no kugira isesemi. Gerageza kuyivura, ariko niba ikomeye, bwira muganga wawe .
• Igikuru ni uko, niba ufite ikibazo cyangwa gushidikanya, vugana na muganga wawe. Ibyo ubona kuri interineti bishobora kutagukwiriye buri gihe. Ni we ushobora kukubwira neza icyakubereye wowe n'umwana wawe.

Rero, twizeye ko izi nama zo kugira ngo ukomeze kugira ibyishimo n'ubuzima bwiza muri iki gihe zizagufasha! Tukwifurije ibyiza byose wowe n'umwana wawe uri mu nda!

` Ibyokurya byo gutwita, imirire yo gutwita, ibiryo mu gihe cyo gutwita, aside folike, kalisiyumu, vitamine zo gutwita, Indyo yo gutwita