Iki ni cyo gihe cyiza cyane mu buzima bwawe. Ushobora kuba wumva ugomba gukorera umwana uri mu nda yawe byose neza. Kimwe mu bibazo bikomeye ushobora kuba ufite ni iki, 'Nkwiye kurya iki? Nkwiye kwirinda iki?' Ntugahangayike, uyu munsi turaganira ku ndyo nziza izagufasha wowe n'umwana wawe kugira ubuzima bwiza. Wibuke ko niba ufite ikibazo ku mirire yawe mu gihe utwite, ntugatinye kuvugana na muganga wawe.
Intego zo kugira indyo yuzuye mu gihe utwite
Indyo nziza ni ingenzi cyane ku mikurire n'iterambere ry'umwana wawe mu gihe atwite. Muri make, ukeneye karori zigera kuri 300 ku munsi kurusha uko wari usanzwe ubyifuza mbere yo gutwita. Niba utwite impanga, ibi bishobora kuba karori zigera kuri 600 ku munsi.
Bishobora kugorana gato kurya muri ubu buryo mu mezi make ya mbere bitewe no kugira isesemi no kuruka (`Gurwara mu gitondo`). Ariko, nubwo ugerageza kurya indyo yuzuye uko bishoboka kose, ni ingenzi cyane gufata `vitamine` zo mu gihe cyo kubyara (vitamine zikenewe mu gihe cyo gutwita) muganga wawe akwandikiye.
Kugira ngo ubone intungamubiri zose ukeneye, ugomba kurya ibiryo bitandukanye aho kurya ubwoko bumwe bw'ibiryo.
Reka turebe imbonerahamwe iri hepfo kugira ngo turebe ibyiciro by'ibiribwa n'ingano tugomba kurya ku munsi.
| Icyiciro cy'ibiribwa | Ifunguro risabwa buri munsi |
|---|---|
| Umugati n'ibinyampeke (ibinyampeke byuzuye) | Serivisi 6-11 |
| Imbuto | Serivisi 2-4 |
| Imboga | Imigabane 4 cyangwa irenga |
| Ibikomoka ku mata | Imigabane 4 |
| Poroteyine (inyama, amafi, amagi, imbuto z'ubunyobwa) | Imigabane 3 |
Intungamubiri z'ingenzi kuri wewe no ku mwana wawe
Mu gihe cyo gutwita, intungamubiri zimwe na zimwe zirakenewe cyane. Reka tubirebe ukwabyo.
Fibre
Ibiryo bikungahaye kuri fibre bishobora gufasha kwirinda impatwe , abantu benshi bahura nabyo mu gihe batwite . Ushobora kubona fibre ikomoka ku migati y’ingano, umuceri w’ibinyampeke, ingano, ibishyimbo, makaroni, ndetse n’imbuto n’imboga. Ni byiza kubona fibre mu mirire yawe. Ariko niba ibyo bidahagije, vugana na muganga wawe ku bijyanye no gufata inyunganiramirire.
Poroteyine
Ubwinshi bw'amaraso yawe buriyongera mu gihe utwite, kandi ugomba no gukora amaraso y'umwana wawe. Poroteyine ni ingenzi kuri ibi. Cyane cyane poroteyine inyurwa byoroshye n'umubiri , nk'inyama zitukura zidafite ibinure, inkoko n'amafi. Ushobora kandi kubona poroteyine mu bintu nk'ibishyimbo, amashaza, lentile, umweru w'igi, na tofu.
Ibinure byiza
Wowe n'umwana wawe mukeneye ibinure kugira ngo mukomeze kugira ubuzima bwiza. Ariko icy'ingenzi ni uguhitamo ibinure byiza kandi bidafite ibinure . Ingero nziza zabyo zirimo amavuta ya elayo, amavuta y'imboga, avoka, n'imbuto z'imiti.
Vitamine n'imyunyu ngugu by'ingenzi
Muri iki gihe, hakenewe vitamine n'imyunyu ngugu myinshi cyane. Uretse vitamine zo mu gihe cyo kubyara zanditswe na muganga wawe, ni ngombwa kandi kuzifata mu biribwa.
| Intungamubiri | Ibisabwa buri munsi | Ibiryo biboneka |
|---|---|---|
| Kalisiyumu | 1.000-1.300 mg | Amata, yawurute, foromaje, amafi mato afite ibisuguti, imboga z'icyatsi. |
| Icyuma | 27 mg | Inyama zitukura zifite ibinure bike, epinari, ibishyimbo, lentile. |
| Folate (Folate / aside folike) | 600 mcg (0.6 mg) | Imboga z'icyatsi kibisi, imitobe, ibishyimbo (birinda indwara nka 'Spine Bifida', ari zo nzitizi zivuka mu mitsi y'umwana). |
| Vitamine C | 80-85 mg | Amacunga, imbuto z'umuhondo, inkeri, ifaranga, ipapayi, broccoli, inyanya, amafi n'urusenda. (Bituma icyuma cyoroha ku mubiri kugifata). |
| Iyode | mcg 220 | Umunyu urimo iyode, ibiryo by'amata, amafi yo mu nyanja (mu rugero ruto). (Ni ingenzi mu iterambere ry'ubwonko bw'umwana n'imitsi). |
Ibintu ugomba kwirinda mu gihe utwite
Kugira ngo umwana wawe agire umutekano, hari ibiryo bishobora kuba ngombwa ko bigengwa burundu cyangwa cyane muri iki gihe.
- Inzoga: Hagarika burundu. Inzoga zishobora gutera kuvuka imburagihe, ubumuga bwo mu mutwe, ubumuga bwo kuvuka, no kuvukana ibiro bike.
- Kafeyine : Ntugakoreshe 300 mg ku munsi. Igikombe gisanzwe cya kawa kirimo 150 mg ya kafeyine, naho igikombe cy'icyayi kirimo 80 mg. Shokora, cyane cyane shokora yijimye, nayo irimo kafeyine.
- Amafi arimo mercure nyinshi: Irinde kurya amafi manini yo mu mazi nka shark, swordfish, na mackerel. Ingano nyinshi ya mercure muri byo ishobora kwangiza uturemangingo tw'imitsi tw'umwana.
- Foromaje zoroshye zitarangiritse: Irinde foromaje nka feta, brie, na foromaje ifite imiyoboro y'ubururu. Izi foromaje zishobora kuba zirimo bagiteri yitwa Listeria, ikaba ari indwara ikomeye mu gihe cyo gutwita. Foromaje zikomeye nka foromaje ifite imiyoboro y'ubururu ni nziza.
- Inyama n'amafi bibisi cyangwa bidatetse neza: Irinde kurya amafi mabisi, inyama zidatetse neza, n'ibishishwa bibisi, nka sushi. Ibi bishobora kuba birimo bagiteri n'udukoko twangiza.
Ubu ni uburyo bwo gutegura ibiryo n'ibinyobwa mu minsi igoye
Isesemi, kuribwa mu nda, no gushyukwa mu gifu ni ibintu bisanzwe mu gihe utwite. Izi nama zizagufasha gucunga indyo yawe muri iki gihe.
- Ku bijyanye n'isesemi no kuruka (Indwara ya mu gitondo): Rya ibiryo nk'ibisuguti cyangwa isosi yumye mbere yo kuva mu buriri mu gitondo. Rya amafunguro mato umunsi wose, aho kurya amafunguro menshi icyarimwe. Irinde ibiryo birimo amavuta, bikaranze, ibirungo n'amavuta.
- Ku bijyanye no kuvura impatwe: Kurya imboga n'imbuto byinshi birimo fibre. Nywa nibura ibirahuri 6-8 by'amazi ku munsi.
- Ku kibazo cyo gushyuha mu gifu: Kurya amafunguro make menshi aho kurya amafunguro menshi. Hari abantu babona ihumure iyo banyoye ikirahure cy'amata mbere yo kurya. Gabanya ibinyobwa birimo ibirungo, aside na kafeyine.
Inama zihariye ku babyeyi b'abarya inyama
Niba urya inyama gusa, ntugomba guhindura indyo yawe kuko utwite. Ariko, ni ngombwa guhindura indyo yawe kugira ngo wowe n'umwana wawe mubone intungamubiri zihagije nka poroteyine, ubutare, kalisiyumu, na vitamine B12 . Shyiramo ibishyimbo byinshi, amashu, ubunyobwa, tofu, imbuto z'icyatsi n'imboga z'icyatsi mu mirire yawe. Ni byiza kuvugana na muganga wawe kuri ibi no gusaba inama inzobere mu mirire nibiba ngombwa.
Irari ryo gutwita na Pica
Ni ibisanzwe kugira irari ry'ibiribwa bimwe na bimwe mu gihe utwite. Igihe cyose bifite intungamubiri, nta kibazo kirimo kubirya mu rugero.
Ariko, hari igihe ushobora kumva urarikiye ibintu bitaribwa, nk'uduce twa barafu, umwanda, ibumba, uduti tw'ingwa, na sitashi. Iyi ndwara yitwa Pica . Ibi akenshi bishobora gufitanye isano n'indwara nko kubura icyuma (`Anemia`) . Ntukarye ibintu nk'ibyo ku mpamvu iyo ari yo yose. Bigira ingaruka mbi kuri wowe no ku mwana wawe. Niba ugize irari nk'iryo, bwira muganga wawe ako kanya.
Ubutumwa bwo kujyana mu rugo
- Kurya indyo yuzuye irimo ibiryo bitandukanye. Ntukarye ikintu kimwe buri munsi.
- Fata vitamine n'inyongeramusaruro z'ubutare muganga wawe yaguhaye, mu gihe gikwiye.
- Reka burundu kunywa inzoga, kunywa itabi, no kurya amafi arimo mercure nyinshi.
- Nywa amazi menshi umunsi wose. Ntureke ngo umubiri wawe ushire amazi mu mubiri.
- Ntugafate indyo igabanya ibiro mu gihe utwite. Bigira ingaruka mbi kuri wowe no ku mwana wawe.
- Niba ufite impungenge ku mirire yawe, uburyo urya, cyangwa ikindi kibazo icyo ari cyo cyose cy’ubuzima, menya neza ko wavuganye na muganga wawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.