Wagadzirira kuva amai here? Uri kuyamwisa mwana wako here? Saka ngatidzidzei nezvezvinovaka muviri izvi zvakakosha!

Ino inguva yakakosha zvikuru kwamuri, amai vari kutarisira mwana, uye kwamuri, muri kuyamwisa mwana wenyu. Saka, munguva ino inokosha , zvakakosha zvikuru kutarisira chikafu chamunodya nekuda kwehutano hwenyu nehwemwana wenyu. Munoda macalorie angangoita mazana matatu kusvika mazana mashanu kupfuura amunowanzo dya pazuva panguva iyi. Izvi ndezvekukura kwemwana uye simba renyu. Ngationei kuti ndezvipi zvinovaka muviri zvamunoda iwe nemwana wenyu panguva iyi.

Ndezvipi zvinovaka muviri zvakakosha zvaunoda panguva yekuzvitakura uye panguva yekuyamwisa?

Heano mamwe emavitamini achakubatsira iwe nemwana wako kuti murambe muine hutano hwakanaka. Izvi zvinowanzo kuwanikwa mumichero mitsva, miriwo, zviyo zvese, nzungu, nyemba, zvigadzirwa zvemukaka, uye nyama isina mafuta akawanda. Chiremba wako anogonawo kukurudzira kuti utore multivitamin ine iron panguva yekuzvitakura.

Calcium - Ita kuti mapfupa nemazino ako zvisimbe sesimbi!

Calcium yakafanana nesimende inovaka mapfupa nemazino ako nemwana wako. Ingofunga, haugone kuvaka imba usina nheyo yakasimba, ndizvo zvazviri. Kwete izvozvo chete, calcium inobatsirawo kutenderera kweropa redu, tsandanyama, uye tsinga dzese kushanda zvakanaka. Amai vane pamuviri uye vanoyamwisa vanoda calcium inosvika chiuru chimwe chete chemamiriyoni pazuva. Ungaiwana kupi?

• Zvigadzirwa zvemukaka zvisina mafuta akawanda ( yogati , chizi, mukaka usina mafuta akawanda)
• Muto weorenji wakasimbiswa necalcium uye zvimwe zvinoshandiswa pamukaka zvakaita semukaka wesoya nemukaka wemaarumondi
• Zvimwe zviyo
• Muriwo wakasvibirira wakaita sekare, sipinachi (kana ukadyiwa nesipinachi)

Makabhohaidhiretsi - Simba rekushanda kwezuva nezuva uye kukura kwemwana!

Makabhohaidhiretsi ndiwo manyuko makuru esimba remiviri yedu. Simba iri rinokosha pakukura kwemwana, pamabasa ako ezuva nezuva, uye pakuyamwisa mwana gare gare. Zvisinei, haasi makabhohaidhiretsi ese akanaka zvakaenzana.

Zvakanakisisa kuwana makabhohaidhiretsi kubva muzviyo zvese , zvakaita semupunga webrown une bran, buckwheat, bhari, bran bran, pamwe nemichero nemiriwo.

Chikafu ichi chakanakirawo dumbu nekuti chine faibha yakawanda. Zvakachenjera kuderedza makabhohaidhiretsi akacheneswa sechingwa chichena, mupunga muchena, uye chikafu nezvinwiwa zvine shuga yakawanda yakawedzerwa zvakanyanya sezvinobvira.

Fiber - Mhinduro yakanakisisa yekurwadziwa kwemudumbu uye kuvimbiwa!

Kuzvimba idambudziko rinonetsa vanaamai vazhinji panguva yekuzvitakura. Rinogona kukonzera kuzvimba uye kusagadzikana. Mhinduro yakanakisisa yeizvi ndeyekudya chikafu chine fiber. Ndezvipi zvekudya zvine fiber yakawanda?

• Zviyo zvese - zvinoreva zviyo zvese, chingwa chebran, mupunga webrown, oats.
• Michero mitsva (mabhanana, mango, mapapaya, maranjisi) nemiriwo (makarotsi, bhinzi, sipinachi, kabichi).
• Nyemba dzakadai senyemba, nyemba, nyemba dzegirini, uye nyemba.

Kana izvi zvikawedzerwa muchikafu, ura hunoshanda zviri nani uye kuvimbiwa kunogona kuderedzwa zvakanyanya. Uyewo, inwa mvura yakawanda kuti fiber ishande zvakanaka.

Folic Acid - Yakakosha pakukura kwehuropi hwemwana nemusana!

Folic acid ivhitamini inokosha zvikuru yaunofanira kutanga kutora kubva panguva yauri kuronga kubata pamuviri. Izvi zvinodaro nekuti inobatsira uropi hwemwana nemusana (neural tube) kukura zvakanaka. Kana usingawane yakakwana, mwana wako ari panjodzi huru yekuve nezvikanganiso zvakakomba zvekuzvarwa zvakaita se neural tube defects. Nokudaro, kutora folic acid inosvika 400 micrograms (0.4 milligrams) pazuva usati wabata pamuviri uye mumwedzi mishoma yekutanga yekuzvitakura kunogona kuderedza njodzi iyi zvikuru. Mumwedzi mitatu yechipiri neyechitatu yekuzvitakura, kudiwa uku kunowedzera kusvika kuma 600 micrograms (0.6 milligrams), uye amai vanoyamwisa vanoda ma 500 micrograms (0.5 milligrams). Izvi zvinowanikwa muchingwa nezviyo zvine folic acid yakawedzerwa. Zvakare, miriwo yakasvibira (yakadai sespinachi, kale, uye collard greens), michero yecitrus (maorenji, matangerine), maavocado, lentils, nebhinzi zvine vhitamini iyi inonzi folate.

Mafuta Ane Utano - Mwana wako anoda mafuta kuti akure, asi akanaka!

Kunyange hazvo vamwe vanhu vachitya mafuta, mafuta chinhu chakakosha pakudya kune hutano. Mafuta anodiwa pakukura kwemwana, kunyanya panguva yekuzvitakura, kunyanya pakukura kwehuropi. Zvisinei, unofanira kusarudza mafuta ane hutano, kureva mafuta asina mafuta . Mafuta asina hutano akazara (nyama ine mafuta akawanda, bota, mafuta ekokonati) uye mafuta etrans (anowanikwa mumargarine, zvinhu zvakabikwa, uye chikafu chinokurumidza) anofanira kuderedzwa zvakanyanya sezvinobvira. Mafuta ane hutano anogona kuwanikwa mu:

• Mafuta emuriwo akaita semafuta emuorivhi , mafuta ecanola, uye mafuta ezuva.
• Nzungu nemafuta emunonge zvinogadzirwa nenzungu dzakadai semacashew, nzungu, maarumondi, nembeu dzemanhanga.
• Avokadho.
• Hove dzine mafuta akadai sesalmon, mackerel, uye sardines (idzi dzinewo omega-3 fatty acids).

Iodine - Yekuvandudza uropi hwemwana uye mashandiro e thyroid!

Iodine imineral inokosha inobatsira thyroid gland mumuviri wedu kugadzira mahormone. Mahormone aya akakosha zvikuru pakukura kwemwana, kunyanya uropi. Kana mwana asingawani iodine yakakwana panguva yekuzvitakura, zvinogona kukonzera matambudziko nethyroid gland, kunonoka kukura, uye matambudziko ekudzidza. Saka, zvakakosha kuti vanaamai vane pamuviri nevanoyamwisa vashandise munyu une iodine pavanenge vachibika uye vachidya chikafu chakapfuma mu iodine, senge hove (hove, shrimp, shellfish), uye zvigadzirwa zvemukaka. Zvakare, tarisa kana vhitamini yekusununguka yaunotora ine 150 micrograms ye iodide (iyi imhando ye iodine inonyudzwa nyore nyore nemuviri). Kana isina kukwana, zvakanaka kutaura nachiremba wako uchibvunza kana uchida kutora imwezve.

Iron - Dzivirira Kushomeka kweIron Anemia uye Kukunda Kuneta!

Iron inokosha pakugadzira hemoglobin mumasero matsvuku eropa. Munguva yekuzvitakura, mwana anoda ropa rakawanda kuti placenta ikure uye ikure, saka kudiwa kwesimbi kwakanyanyawo . Munguva yekuzvitakura , unogona kudzivirira anemia yekushomeka kwesimbi nekudya chikafu chine iron yakawanda uye kutora mishonga yesimbi sezvakarairwa nachiremba wako. Kana uine iron shoma, unogona kunzwa kuneta nguva dzese, kunetseka kufema, uye kunzwa dzungu . Zvikafu zvine iron yakawanda:

• Nyama tsvuku isina mafuta, huku, nehove.
• Hove.
• Zviyo zvakasimbiswa nesimbi.
• Nyemba dzakadai senyemba, nyemba, uye bhinzi dzegirini.
• Muriwo wakasvibirira wakaita sespinachi, kale, uye collard greens.
• Kupinda kwesimbi kunowedzera kana chikafu chine simbi chikadyiwa pamwe chete nechikafu chine vhitamini C yakawanda (remoni, maranjisi, matomatisi).

Mapuroteni - akafanana nematombo anovaka muviri wemwana!

Mapuroteni ndiwo chivako chikuru chemuviri wemwana, kusanganisira tsandanyama, mapfupa, ganda, uye nhengo dzemukati. Kunyanya mumwedzi mitatu yechipiri neyechitatu yekuzvitakura, kukura kwemwana kunokurumidza, saka kudiwa kwemapuroteni kwakakwirawo. Kunyangwe amai vane pamuviri vachida mapuroteni akawanda kupfuura vakadzi vakajairwa, hazvikurudzirwi kuawana kubva kuzvinhu zvakagadzirwa zvakaita semapuroteni anotsvairwa nemapuroteni anogadzirwa. Chinhu chakanakisa kuwana mapuroteni kubva muzvikafu zvechisikigo. Mapuroteni akanaka:

• Nyama isina mafuta, huku, hove.
• Mazai.
• Mukaka, yogati, chizi.
• Nyemba, nyemba, nyemba, soya.
• Nzungu dzakadai semacashew, nzungu, nemaarumondi, uye nut butters dzinogadzirwa kubva mazviri.
• Tofu.

Vhitamini A - yemwoyo wemwana wako, kuona kwake, uye dziviriro yemuviri wake!

Vhitamini A ivhitamini inokosha inobatsira mwoyo yemwana wako, maziso, uye masoja emuviri kukura. Kushaikwa kwevhitamini A hakuwanzo kuwanikwa munyika dzakabudirira. Zvisinei , kutora vhitamini A yakawandisa kunogona kukuvadza mwana wako uye kukonzera matambudziko ekuzvarwa. Saka, zvakanaka kutora vhitamini yemwana asati aberekwa isina vhitamini A inopfuura 1,500 micrograms (5,000 IU). Uyewo, usatore ma supplements evhitamini A kunze kwekunge wakurudzirwa nachiremba. Zvikafu zvakachengeteka zvine vhitamini A:

• Mukaka nezvokudya zvemukaka.
• Michero yeorenji neyero nemimwe miriwo (semuenzaniso papaya, cantaloupe, makarotsi, mbatatisi, manhanga).
• Muriwo wegirini yakasviba (spinachi, kale).

Vhitamini B12 - yekugadzirwa kweropa remwana uye mashandiro ehuropi!

Vhitamini B12 ivhitamini inokosha zvikuru pakuumbwa kwemasero matsvuku eropa mumwana, kukura kwehuropi, uye kushanda zvakanaka kwehuropi. Inowanikwa zvakanyanya muzvikafu zvemhuka. Kureva, muzvinhu zvakaita senyama, hove, huku, mukaka, nemazai. Kunewo zviyo zvakasimbiswa zvine vhitamini B12 yakawedzerwa, uye mune dzimwe nzira dzemukaka dzisiri dzemukaka dzakadai semukaka wesoya.

Kana uri munhu asingadyi nyama kana kuti asingadyi nyama, unofanira kutaura nachiremba wako nezvekuti unofanira kutora here Vitamin B12 supplements panguva yekuzvitakura uye panguva yekuyamwisa, sezvo kushomeka kwezvikafu kunogona kukonzera matambudziko kwauri nemwana wako.

Vhitamini D - Inobatsira muviri kunwa calcium uye kusimbisa mapfupa!

Vhitamini D ndeimwe vhitamini inokosha inobatsira muviri wedu kunwa calcium, iyo inobatsira kuchengetedza mapfupa nemazino edu akasimba. Vhitamini D inogadzirwa mumuviri kana ganda redu rikasangana nezuva. Zvisinei, hatigone kuwana zuva rakakwana mangwanani nemanheru nguva dzese, uye dzimwe nguva rinogona kusakwana. Saka, tinofanira kuriwana kubva muchikafu zvakare. Zvekudya zvine vhitamini D:

• Mukaka wakasimbiswa usina mafuta akawanda kana kuti usina mafuta akawanda une vhitamini D yakawedzerwa.
• Muto weorenji une vhitamini D yakawedzerwa.
• Zai rakasviba.
• Hove dzine mafuta akadai sesalmon netuna.

Nyanzvi dzinokurudzira kuti vanaamai vane pamuviri nevanoyamwisa vawane kanenge maUnits 600 evhitamini D pazuva. Kana usina chokwadi kana uri kuwana vhitamini D yakakwana, taura nachiremba wako.

Zvimwe zvinhu zvakakosha kuti urangarire!

Chimwe nechimwe chezvinovaka muviri izvi chakakosha zvikuru pahutano hwako, hutano hwemwana wako asati aberekwa, uye hutano hwemwana wako anoyamwa.

Zvichitaurwa zviri nyore, kudya chikafu chine hutano uye chakaringana ndicho chinhu chakakosha. Izvi zvinoreva kuwedzera mhando dzakasiyana dzemiriwo ine mavara, michero, zviyo, nzungu, nyemba, nyama, hove, uye zvigadzirwa zvemukaka pakudya kwako. Usangodya chikafu chimwe chete kakawanda, chengeta chikafu chakasiyana-siyana.

• Mazano ekurapa anodiwa:Tevedzera mirairo yachiremba wako kana yemushandi wehutano wemhuri yako nokungwarira, kunyanya nezvema supplements. Vanoziva zvakanakira chirwere chako. Usambofa watanga kutora mavhitamini matsva usati watanga wabvunza chiremba.
• Inwa mvura yakawanda: Usakanganwa kunwa kanenge magirazi 8-10 emvura pazuva. Izvi zvakakoshawo zvikuru. Zvakakosha kuti amai vanoyamwisa vagare vaine mvura yakakwana mumuviri.
• Kana usina chokwadi, bvunza: Kana uine kusava nechokwadi nezvechikafu kana kudya zvinovaka muviri, zvakaita sekuti "Zvakanaka here kudya izvi?" "Zvichakuvadza mwana here?", usatya kana kuzeza kubvunza chiremba wako.

Hausi wega parwendo urwu. Hutano hwako nehwemwana wako ndizvo zvinonyanya kukosha. Saka idya zvakanaka, inwa zvakanaka, fara, uye ramba uine hutano hwakanaka! Zvipo zvakanaka kwauri!

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Kudya kwepamuviri, kuyamwisa, zvinovaka muviri zvakakosha, mavhitamini, zvicherwa, pamuviri une hutano, kukura kwemwana