Urashaka kubyara umwana? Reka twige ibi bintu ku bijyanye n'ibiribwa mu gihe utwite! (Indyo yo gutwita)

Niba utegereje umuntu mushya mu muryango wawe muri iyi minsi, mbere ya byose, ndagushimiye! Iki ni igihe kidasanzwe cyane. Rero, muri iki gihe kidasanzwe, ugomba kwita cyane ku buzima bwawe ndetse n'ubw'umwana wawe uri mu nda. Muri byo, ibiryo n'ibinyobwa ni ingenzi cyane. Abantu benshi batekereza ko iyo utwite , ugomba kurya abantu babiri. Ariko icy'ingenzi cyane si ukurya byinshi, ahubwo ni ukurya ibintu byiza bifite intungamubiri neza. Reka tubiganireho uyu munsi, sibyo?

Ese ukwiye kurya byinshi mu gihe utwite? Ese ukwiye kurya ibingana iki?

Ba nyina na ba nyogokuru bakunze kuvuga bati “Noneho tugomba kurya abantu babiri.” Hari ukuri kuri ibyo, ariko ntabwo dukeneye ibiryo byinshi nkuko tubitekereza. Niba utwite umwana umwe, ukeneye gusa karori 340 kugeza kuri 450 ku munsi. Ariko ntabwo ari mu ntangiriro zo gutwita, ahubwo ni mu bihe bya nyuma umwana akura vuba.

Tekereza nawe, iyi ngano ya karori ntabwo ari nini cyane. Igikombe cy'ibinyampeke n'ikirahure cy'amata mu gitondo bizaguha ako karori vuba. Icy'ingenzi ni uko izi karori z'inyongera urya ziva mu biribwa bifite intungamubiri bizafasha umwana wawe gukura no gukura k'ubwonko bwe. Karori zidafite icyo zimaze gusa ntacyo zimaze.

Ni izihe ntungamubiri z'ingenzi cyane muri iki gihe?

Indyo nziza igomba kuba irimo poroteyine, isukari, ibinure, vitamine, imyunyungugu, n'amazi menshi. Ni byiza kuvugana na muganga wawe ukagena gahunda y'ifunguro ikubereye, kuko ibyo buri wese akeneye bishobora gutandukana.

Ariko muri rusange, hari intungamubiri nkeya zifitiye akamaro buri wese muri iki gihe.

Aside folike ni iki? Kuki ari ingenzi?

Ushobora kuba warumvise iby'intungamubiri yitwa aside folike kuva watangira gutekereza kubyara. Ni vitamine B. Ifasha mu gukumira ubusembwa bw'imiyoboro y'ubwonko , nka spina bifida, bushobora kubaho mu ntangiriro z'imikurire y'umwana. Niyo mpamvu ari ngombwa cyane kubona aside folike ihagije mbere yo gutwita no mu byumweru bike bya mbere byo gutwita.

Folate iboneka mu buryo busanzwe mu bibabi by'imboga (cyane cyane icyatsi kibisi cyijimye), imbuto z'ibihwagari, amashu, ibishyimbo n'ibishyimbo. Ariko abaganga muri rusange basaba abagore bagerageza gutwita no mu gihe cyose batwite (cyane cyane iminsi 28 ya mbere) gufata ibinini bya aside folike. None se, ni byiza kubaza muganga wawe ibi?

Ibyiza bya Kalisiyumu

Tuzi akamaro ka calcium kugira ngo amagufwa n'amenyo yacu bikomeze. Kandi tuzi akamaro ka calcium mu gukomeza amagufwa n'amenyo yacu.Kalisiyumu kandi ifasha urusobe rw'amaraso , imitsi n'imitsi gukora neza. Amata n'ibiryo by'amata ni byo soko nziza ya kalisiyumu.

Hari abantu bagira ibibazo byo mu gifu iyo banyoye amata, ari byo bita lactose idashobora kwihanganira . Cyangwa, niba udakunda amata, baza muganga wawe ku birebana n'inyongera ya kalisiyumu. Kalisiyumu iboneka kandi mu mafi mato afite ibikonoshwa (urugero: halibut, sardine), tofu, broccoli, epinari, n'ibinyobwa n'imbuto bikungahaye kuri kalisiyumu.

Ese urya inyama/urya imboga gusa?

Muri rusange abaganga ntibakugira inama yo gutangira indyo nshya y’abarya inyama mu gihe utwite. Ariko, niba usanzwe ukurikiza indyo y’abarya inyama cyangwa abarya inyama, ushobora gukomeza kubikora witonze. Ariko, ugomba kubimenyesha muganga wawe.

Bishobora kugorana gato kubona intungamubiri ukeneye utariye amafi, inyama, inkoko, ndetse n'amata, foromaje n'amagi. Ushobora gukenera poroteyine nyinshi kandi ushobora gukenera gufata inyongeramusaruro za vitamine B12 na vitamine D.

Ni izihe ntungamubiri z'ingenzi zihari?

Uretse izi ntungamubiri, icyuma (kiboneka mu nyama, imboga z'icyatsi kibisi, n'imbuto z'ibihwagari), iyode (kiboneka mu mafi yo mu nyanja, mu magi no mu mata), na choline (kiboneka mu nyama, mu magi no mu mbuto z'ibihwagari) na byo ni ingenzi cyane muri iki gihe. Hari igihe bigorana kubona ibi byose bihagije mu biribwa turya twenyine. Niyo mpamvu abaganga bakunze kugira inama yo gufata vitamine zihariye zo kubyara buri munsi.

"Wibuke ko buri funguro urya rigira ingaruka ku mikurire myiza y'umwana wawe. Niyo mpamvu ari ngombwa cyane kurya indyo yuzuye kandi ifite intungamubiri."

Ese ni ibisanzwe kugira irari ry'ibiryo?

Ni ibisanzwe cyane kugira irari ry'ibiryo mu gihe utwite. Ababyeyi bacu babyita "irari ry'ibiryo." Hari abantu bifuza shokora, ibiryo birungo , imbuto, cyangwa ndetse n'ibiryo bihumuriza. Ariko hari n'abantu bashobora no gushaka ibitari ibiryo, nk'ibumba cyangwa ifu y'ibigori. Ibi byitwa pica .

Kurya ibintu bitari ibiryo ni akaga gakomeye kuri wowe no ku mwana wawe. Niba kandi wifuza ibintu bidasanzwe, ntugatinye kubimenyesha muganga wawe.

Bitabaye ibyo, niba wifuza ibiryo bifite intungamubiri kandi bifite ubuzima bwiza , ntugomba kugenzura ibyo byifuzo. Akenshi, ibyo byifuzo bizashira mu mezi atatu utwite.

Ni ibihe biribwa n'ibinyobwa ugomba kwirinda mu gihe utwite?

Uretse kurya ibiryo byiza kandi bifite intungamubiri, hari n'ibintu ugomba kwirinda kurya no kunywa muri iki gihe. Ni ngombwa cyane kubyitondera.

• Inzoga : Inzoga ntizikwiye na gato mu gihe utwite. Ndetse n'inzoga nkeya ntizifatwa nk'izifite umutekano. Rero irinde inzoga burundu.
• Vitamine n'ibikomoka ku bimera: Ntugafate vitamine cyangwa ibindi bikomoka ku bimera utabanje kugisha inama muganga. Hari ibintu bishobora kwangiza umwana uri mu nda.
• Kafeyine: Ni byiza kwirinda kafeyine (ikawa, icyayi, ibinyobwa bidasembuye) uko bishoboka kose. Ariko abaganga benshi bavuga ko kunywa igikombe kimwe cyangwa bibiri bya kawa cyangwa icyayi (ounces 1.8-1.8) ku munsi nta ngaruka mbi bizatera ku mwana wawe. Ariko, kunywa kafeyine nyinshi bishobora kongera ibyago byo gukuramo inda n'ibindi bibazo. Rero gabanya ibyo unywa, cyangwa uhindukire unywe ibinyobwa bidafite kafeyine.
• Indwara ziterwa n'ibiribwa: Indwara nka Listeriosis na Toxoplasmosis zishobora gushyira ubuzima bw'umwana mu kaga, bigatera ibibazo by'ubuzima cyangwa gukuramo inda. Kubera iyo mpamvu,
• Ntukarye inyama, amafi, cyangwa amagi bidatetse neza.
• Irinde amata n'ibikomoka ku mata bitarangiritse (ubwoko bumwe na bumwe bwa foromaje).
• Karaba imboga n'imbuto neza mbere yo kurya.
• Ntugakate ibiryo byatetse ukoresheje ibyuma cyangwa utubaho two gukataho twakoze ku nyama mbisi.

Niba waramaze gufata ibiryo n'ibinyobwa nk'ibi biteje akaga utabizi, ntugahangayike cyane ubu. Birinde igihe gisigaye. Niba ufite gushidikanya gukomeye, vugana na muganga wawe.

Ese ni byiza kurya amafi? Ni ubuhe bwoko bw'amafi ukwiye kurya?

Amafi n'ibinyamisogwe ni inyongera nziza ku mirire yawe mu gihe utwite kuko birimo aside irike ya omega-3 . Bifite kandi poroteyine nyinshi n'ibinure bike byuzuye.

Ariko, hari ubwoko bw'amafi bufite urugero rwo hejuru rwa mercure . Urugero, shark, swordfish, king mackerel, tilefish, orange roughy, na bigeye tuna. Iyi mercure ishobora kwangiza imikurire y'ubwonko bw'umwana uri mu nda.

Niba urya amafi yo mu nyanja, hitamo ubwoko butandukanye bw'amafi n'ibinyamisogwe. Kandi gabanya kurya garama 340 ku cyumweru. Ibyo ni nk'ibiryo bibiri. Dore amwe mu mafi afite mercure nke kandi afite umutekano wo kuribwa:

• Ifi y'inka
• Pollock
• Ibimera by'inka
• Tilapia
• Salimoni
• Isambaza

Bite se ku birebana na tuna yo mu macupa? Hari ibitekerezo bitandukanye kuri iki kibazo. Raporo zimwe na zimwe zivuga ko tuna yo mu macupa ishobora kuba irimo mercure nyinshi kurusha uko byatekerezwaga mbere, bityo ni byiza kugabanya kurya tuna yo mu macupa mu gihe utwite cyangwa ugerageza gusama.

Niba inshuti zawe cyangwa abavandimwe bawe bariye amafi yafatiwe mu ruzi cyangwa mu kiyaga, jya urya rimwe gusa kandi wirinde kurya andi mafi muri icyo cyumweru. Kuko tutazi ingano ya mercure iri muri ayo mafi.

Niba ufite ikindi kibazo kijyanye no kurya amafi, vugana na muganga wawe.

Ni iki ukora ku bintu nko kubyimba, kubabara mu gifu, no kugira isesemi?

Ni ibisanzwe kugira ububabare buto nk'ubu mu gihe utwite. Ntugahangayike, hari ibyo ushobora gukora kuri ubwo burwayi.

Ibisubizo byo kuvura impatwe

Kurya impatwe bishobora guterwa n'ubutare buri mu vitamine zo mu gihe cyo kubyara n'ibindi bintu. Gerageza kurya ibiryo bikungahaye kuri fibre nyinshi kurusha uko wabikoraga mbere yo gutwita. Shaka garama 20-30 za fibre ku munsi. Inkomoko nziza ya fibre ni:

• Imbuto n'imboga bishya
• Umugati w'ingano, ibinyampeke, muffins

Baza muganga wawe mbere yo gukoresha ibinini bya fibre, ibinyobwa, cyangwa ibindi bicuruzwa birimo fibre nyinshi utabanje kugisha inama muganga. Ntugakoreshe imiti yoroshya ububabare keretse muganga akubwiye. Ibintu nk'amavuta ya castor nabyo si byiza, kuko bishobora kugabanya ubushobozi bw'umubiri bwo kwinjiza intungamubiri.

Niba ufite ikibazo cyo kutagira impatwe, muganga wawe ashobora kukwandikira umuti woroshya intebe. Menya neza ko unywa amazi menshi uko wongera fibre ufata, bitabaye ibyo, kutagira impatwe bishobora kwiyongera.

Bumwe mu buryo bwiza bwo kwirinda impatwe ni ugukora imyitozo ngororamubiri. Nywa amazi menshi umunsi wose hagati yo kurya. Ibi bigabanya umwanda kandi bikawufasha kwinjira mu igogora byoroshye. Hari igihe kunywa icyayi gishyushye, isupu, cyangwa umufa nabyo bishobora gufasha. Nanone, komeza imbuto zumye hafi.

Ni iki ukora kugira ngo ugabanye umwuka mu nda?

Bamwe mu bagore batwite bagira ikibazo cyo kuribwa mu gifu no kubyimba nyuma yo kurya broccoli, epinari, cauliflower, n'ibiryo bikaranze. Niba ibyo bikubayeho, irinde ibi biribwa kandi utegure indyo yuzuye. Ibinyobwa birimo karubone nabyo bishobora gutera umwuka no kubyimba kuri bamwe. Ariko ku bandi, bivugwa ko bituza uturemangingo tw'igogora. Hitamo rero ibikubereye.

Kugabanya isesemi

Kurwara isesemi mu gitondo bikunze kubaho mu gitondo, ariko bishobora kubaho igihe icyo ari cyo cyose cy'umunsi. Niba ukunze kumva usesemi, rya ibiryo bito, byoroshye kandi bifite ibinure bike (urugero: umugati wokeje, crackers) umunsi wose. Hari abantu babona ihumure mu kurya ibiryo n'ibinyobwa birimo tangawizi. Gerageza ibi bintu kugira ngo bigufashe mu kugira isesemi:

• Ntugafate vitamine yawe yo mu gihe cyo kubyara ufite ubusa mu nda, uyifate urimo kurya nijoro na mbere yo kuryama.
• Iyo ukangutse mu gitondo, banza urye utuntu duto (urugero: cracker) mbere yo kubyuka.
• Inywe bombo ikomeye ihekenya.

Muri make, ibintu byo kwibuka (Ubutumwa bwo kujyana mu rugo)

Sawa, ndizera ko ibyo twaganiriye byagufashije cyane. Mu magambo make, kwita ku mirire yawe mu gihe utwite ni ingenzi cyane kuri wowe no ku mwana wawe.

• Ntabwo ari ukurya cyane, ahubwo ni ukurya ibiryo bifite intungamubiri neza.
• Menya neza ko ubonye intungamubiri z'ingenzi nka aside folike, kalisiyumu, na feri . Vugana na muganga wawe ku bijyanye no gufata inyunganiramirire nibiba ngombwa.
• Irinde burundu ibintu nk'inzoga , ibiryo bidatetse neza, n'amafi arimo mercure nyinshi .
• Gabanya kafeyine.
• Niba ugize ikibazo gito nko kubabara mu gifu cyangwa isesemi, ntugatinye ahubwo fata ingamba zikwiye.
• Buri gihe vugana na muganga wawe kandi ubone inama ikubereye.

Tubifurije byimazeyo inda nziza kandi ishimishije n'umwana ufite ubuzima bwiza!

Indyo isanzwe , ibiryo byo gutwita, ibiryo mu gihe cyo gutwita, aside folike, kalisiyumu mu gihe cyo gutwita, ibiryo byo kwirinda mu gihe cyo gutwita, Indyo isanzwe yo gutwita Sinhala