Nemashoko ekuti wava kuda kuva amai, pamwe wazara nemufaro, tariro, uye kuda kuziva zvishoma. 'Zvino ndava kudya vanhu vaviri, handiti?', 'Ndinofanira kudya chii?', 'Ndinofanira kudzivisa chii?' Zvakajairika kuti mibvunzo yakawanda yakaita seiyi iuye mupfungwa. Kutaura zvazviri, nguva inonyanya kukosha muhupenyu hwemukadzi kana zvasvika pakudya inguva yekuzvitakura nekuyamwisa . Saka nhasi, ngatitaurei nezvekukosha kwekudya kwako kuunza mwana ane hutano, akangwara munyika ino, uye kuti ungazviita sei nemazvo.
Baby's due date (EDD)
Calculate the due date based on the last menstrual period
Zvinorevei chaizvo 'kudya vanhu vaviri'?
Vanhu vazhinji vanofunga kuti 'kudya vanhu vaviri' zvinoreva kuwedzera kaviri huwandu hwechikafu chaunodya. Asi ipfungwa isiriyo. Chinokosha pano hachisi huwandu, asi mhando yechikafu. Chikafu chinovaka muviri chaunodya chinokanganisa zvakananga kukura kwemwana ari mudumbu.
Ongororo yemazuva ano yezvekurapa yakawana kuti kudya kwaamai panguva yekuzvitakura kunogona kutokanganisa hutano hwemwana wavo (semuenzaniso, kufuta, chirwere cheshuga, chirwere chemwoyo) mushure mekuzvarwa. Izvi zvinonzi (Epigenetics). Zvichitaurwa zviri nyore, tsika dzako dzakanaka dzekudya ndicho chipo chakakosha chaunogona kupa mwana wako.
Usapotsa kudya zvinovaka muviri izvi!
Kunyange zvazvo zvinovaka muviri zvese zvichikosha panguva yekuzvitakura , tinofanira kungwarira zvimwe zvacho nekuti zvakakosha pakukura kwemwana.
| Zvinovaka muviri zvakakosha | Sei izvozvo zvichikosha? |
|---|---|
| Folic Acid | Izvi zvakakosha zvikuru kubva pamwedzi wekutanga wepamuviri. Nekuti zvakakosha pakukura kwehuropi hwemwana nemusana. Kushaikwa kwefolic acid kunoderedza njodzi yekukanganisika kwetsinga dzemutsinga dzemusana, senge Spina Bifida''. Izvi zvinosanganisirwa muvhitamini yaunopihwa nachiremba wako. Zvakare, wedzera zvekudya zvakaita sezviyo, chingwa, mupunga, uye pasta zvine folic acid yakawedzerwa mukudya kwako. |
| Simbi | Munguva yekuzvitakura, zvinodiwa nesimbi mumuviri wako zvinowedzera ne50% zvichienzaniswa nezvakajairika. Iron inokosha pakugadzira hemoglobin, iyo inotakura okisijeni muropa. Kana usina iron yakakwana, unganzwa kuneta zvakanyanya uye kuneta. Uyewo, kushomeka kwesimbi kwakanyanya kunogona kukonzera huremu hushoma hwekuzvarwa uye kukonzera kuti mwana asave nesimbi yakakwana pakuzvarwa. |
| Karusiyamu | Calcium inokosha pakukura kwemapfupa nemazino emwana wako. Kana usingawani calcium yakakwana kubva mukudya kwako, mwana wako achatora calcium yaanoda kubva mumapfupa ako. Izvi zvinogona kunetesa mapfupa ako uye kuwedzera njodzi yako yekurwara nezvirwere zvakaita se osteoporosis mune ramangwana. |
| DHA (Docosahexaenoic Acid) | Iyi iomega-3 fatty acid inokosha zvikuru pakukura kwehuropi hwemwana nekuona kwake. Izvi zvinowanikwa muhove dzakadai sesalmon. Zvisinei, dzivisa kudya hove hombe dzakadai seshark, tilefish, uye king mackerel. Dzinogona kunge dziine simbi dzinorema dzakadai semethylmercury, iyo inogona kukuvadza tsinga dzemwana. Salmon nemazai ane DHA zvakachengeteka. Bvunza chiremba wako kana uchida DHA supplement. |
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Check Availability →Ngatidzidzei nezvemavhitamini epamuviri
Chiremba wako achakupa vhitamini yakakosha yekuzvitakura panguva yekuzvitakura. Iyi ine zvinovaka muviri zvakawanda zvakakosha, zvakaita se folic acid ne iron, muhuwandu hwakakodzera.
Ongororo yakawana kuti vanaamai vanonwa vhitamini iyi nguva dzose vane mukana wakaderera we45% wekuva nechirwere chinonzi Preeclampsia.'' Preeclampsia chirwere chine njodzi panguva yekuzvitakura chinokonzera BP yakakwira uye mapuroteni muweti. Ndicho chikonzero chikuru chekusununguka nguva isati yakwana.
Asi dzimwe nguva mapiritsi aya evhitamini anogona kunge akakura zvishoma uye akaoma kumedza. Kana kuti iron iri maari inogona kukonzera kushushikana mudumbu kana kuvimbiwa. Kana uine kusagadzikana kwakadaro, usanyara nezvazvo uye taura nachiremba wako. Iye achakupa imwe sarudzo inokukodzera.
Unofanirawo kufunga nezvemacalorie uye kuwedzera uremu.
Munguva yekuzvitakura, unoda mamwe macalorie mazana matatu pazuva.Inenge ounce imwe chete. Haisi huwandu hwakawanda. Funga nezvazvo, maapuro maviri makuru ane macalorie akawanda kudaro. Saka pamuviri haisi nguva yekudya uchiguta.
Kazhinji zvinoonekwa sekuti zvine hutano kuti mukadzi ane pamuviri awedzere huremu huri pakati pe11-16 kg (25-35 pounds). Mukadzi asina huremu hwakakwana anogona kukurudzirwa kuti awedzere huremu, uye mukadzi ane huremu hwakanyanya anogona kukurudzirwa kuti awedzere huremu.
Usamboedza kuderedza uremu (kudya) panguva yekuzvitakura. Kurukura chero zvinokunetsa nezvehuremu hwako nachiremba wako uye tevera mazano ake.
Funga kaviri nezvezvaunonwa.
Zvakakosha kunwa magirazi emvura angangoita gumi pazuva panguva yekuzvitakura. Mvura ndiyo yakanakisisa. Asi unogona zvakare kuwedzera zvinhu zvakaita semukaka nemuto wemichero mutsva pane izvi.
Regai izvi zvachose.
- Doro: Kunwa doro panguva yekuzvitakura kunogona kukonzera matambudziko makuru emuviri nepfungwa pakuzvarwa kwemwana. Hapana doro rakachengeteka. Saka, zvakanaka kurega doro zvachose. Kana wakanwa doro usati waziva kuti une pamuviri, usatya kuudza chiremba wako.
- Caffeine: Kofi, tii, nezvimwe zvinwiwa zvisina doro zvine caffeine. Kunyange zvazvo paine maonero akasiyana-siyana pamusoro pemigumisiro yayo, zvakanaka kuderedza kunwa kwako kofi kusvika pamakapu 1-2 pazuva nekuda kwezvikonzero zvekuchengetedza .
- Zvinwiwa zvine shuga: Zvinwiwa zvemichero nemasoda zvakaputirwa mupakeji zvine shuga yakawanda nemacalorie. Izvi zvinogona kukonzera kuwedzera uremu zvisina kufanira. Pane kudaro, zviri nani kunwa majusi matsva emichero akagadzirwa kumba (ane shuga shoma).
Heino maitiro ekuronga kudya kwako kwezuva nezuva:
Mukadzi ane pamuviri ane huremu hwakanaka uye anoshanda zvine mwero anoda macalorie angangoita 2400 pazuva. Tafura iri pazasi inogona kukupa pfungwa yakanaka yemhando uye huwandu hwezvikafu zvaunofanira kudya pazuva.
| Rudzi rwechikafu | Kudya pazuva | Mienzaniso |
|---|---|---|
| Zviyo | zvikamu zvisere | Chidimbu chechingwa chebran, hafu yekapu yemupunga wakabikwa/pasta |
| Muriwo | Kugoverwa kwevanhu vanosvika 4+ | Makarotsi maviri asina kubikwa, kapu imwe chete yemiriwo yegirini |
| Muchero | Zvikamu zviviri kusvika zvina | Apuro diki 1/orenji/mapichi, kapu imwe chete yemabheri |
| Zvekudya zvemukaka | zvikamu zvitatu | 240 ml mukaka kana yogati, 40 g chizi |
| Nyama, hove, mazai, nzungu | zvikamu zviviri kusvika zvitatu | 60-85 magiramu enyama yakabikwa, hove, kana huku |
| Mafuta neshuga | Zvishoma kwazvo | Muganho zvakanyanya sezvinobvira. |
Mharidzo Yekuenda Nayo Kumba
- Kudya kwako kwakanaka ndiko kwakanakisisa kwaunogona kuita muhutano hwemwana wako mune ramangwana, saka tarisa pane zvemhando yepamusoro pane zvehuwandu.
- Folic acid, iron, calcium, uye DHA zvinovaka muviri zvakakosha panguva iyi.
- Inwa vhitamini yawakapihwa nachiremba usati waberekwa usingapotsi kana zuva rimwe chete. Kana zvichikuomera kuitora kana kuti kana uine zvimwe zvinokunetsa, udza chiremba wako.
- Rega kunwa doro zvachose. Deredza zvinwiwa zvine caffeine.
- Gara uchitaura nachiremba wako nezvekudya kwako, kuwedzera uremu, kana zvimwe zvinetso zvehutano. Iye achakupa mazano akanakisisa.
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