Imwe yemibvunzo mikuru inobvunzwa naamai vakawanda vanoyamwisa ndeyekuti, "Chikafu chandinodya chichakanganisa mukaka wangu here?" Tinowana mazano kubva kumhuri, hama, neshamwari. Vamwe vanoti, "Usadye mupunga, uchagumbura dumbu rako," uye "Kana ukadya uyu, mukaka wako uchawedzera." Saka, iwewo wakabatwa uye haugone kuziva kuti ndechipi chakarurama zvechokwadi? Usazvidya moyo, nhasi tichadzidza chaizvo nezvekudya kwaamai vanoyamwisa (Breastfeeding Diet).
Kudya kwako kunokanganisa mukaka wako zvechokwadi here?
Zvichitaurwa zviri nyore, zvisinei nekuti unodya chii, muviri wako unoita zvinoshamisa uye unobereka zvinovaka muviri zvinodiwa nemwana wako nguva dzese. Ipfungwa yakanaka kwazvo yechisikigo. Izvi zvinoreva kuti haufanirwe kudya chikafu chakasiyana kuti upe mwana wako mukaka une hutano. Asi, pane rumwe rutivi rweizvi.
Kana ukadya chikafu chakaringana uye chine hutano , hazvingowedzeri kukosha kwemukaka wako chete, asi chinonyanya kukosha, zvinopa muviri wako simba nekudya kunovaka muviri kwaunoda . Funga nezvazvo, muviri wako unogadzira kudya kwakakwana kunodiwa nemumwe munhu kuti ararame. Saka zvine musoro kuti unoda simba rakawedzerwa, handiti? Kana uine hutano uye simba chete ndipo pauchakwanisa kutarisira mwana wako zvakanaka.
Yeuka kuti zvakakosha kunwa mvura yakawanda paunenge uchiyamwisa. Edza kunwa marita maviri kusvika matatu emvura pazuva.
Kuumbwa kwemukaka wemuzamu kunoshamisawo. Kana mwana atanga kunwa mukaka, mukaka unobuda (mukaka wekutanga) unowedzera mvura. Unopedza nyota yemwana. Mushure mekunwa kwenguva yakati, mukaka unobuda (mukaka weshure) unova wakakora, wakakora, uye une hutano hwakawanda. Ndiwo unozadza dumbu remwana uye unopa zvinovaka muviri zvinodiwa kuti akure.
Saka ndezvipi zvinhu zvakanakisisa zvekuwedzera pakudya?
Paunenge uchiyamwisa, unoda macalorie angangoita mazana mashanu pazuva. Izvozvo zvakafanana nekudya kudiki. Asi zvakakosha kuwana macalorie aya kubva mune chimwe chinhu chinovaka muviri pane chikafu chisina kunaka.
Ngatitarisei tafura iri pazasi kuti tione kuti ndezvipi zvaunofanira kuwedzera pakudya kwako.
| Chikamu chezvekudya | Mienzaniso nekukosha |
|---|---|
| Mapuroteni Asina Mafuta | Izvi zvinopa muviri maamino acid akakosha. Izvi zvakakosha zvikuru kuti zvikupe simba raunoda. Mienzaniso: Huku, hove, mazai, mukaka, yogati, chizi, soya, nyemba, uye nyemba dzakadai sechizi. |
| Zviyo Zvose | Aya ndiwo manyuko akanakisa emacarbohydrates nesimba. Mienzaniso: mupunga webrown, oats, quinoa, chingwa chezviyo zvese, pasta. |
| Mafuta Ane Utano | Izvi zvakakosha pakukura kwepfungwa dzemwana. Unowanawo zvinovaka muviri zvakaita sevhitamini E, Omega-3, uye Omega-6. Mienzaniso: maavokhado, nzungu, cashew, walnuts, mazai. |
| Michero nemiriwo | Chikamu chakakosha chekudya kune hutano. Izvi zvinopa mavhitamini B1, B2, B6, vhitamini C, potassium, folate, uye fiber. Mienzaniso: Miriwo yakaita sespinachi, kale, collard greens, madomasi, bell peppers, broccoli, maranjisi, grapefruit, uye michero. |
Pane zvekudya zvaunofanira kuderedza panguva ino here?
Mimwe mitemo yakaoma sepanguva yekuzvitakura inorerutswa panguva iyi. Kutya zvinhu zvakaita sehove mbishi nenyama isina kubikwa zvakanaka ikozvino kunogona kuderedzwa zvakanyanya. Zvisinei, zvakakosha kudya zvimwe zvinhu zvine mwero .
| Zvekuganhurira | Zvekuziva |
|---|---|
| Kafeini | Hamufanirwe kurega zvachose kunwa kofi, tii, uye soda. Asi zvakanaka kunwa kapu imwe kana mbiri dzekofi pazuva. Kana muchinetseka kurara kana kunzwa kusagadzikana, zvinogona kukanganisa mwana wenyu, zvichiita kuti anyanye kunetseka uye acheme. |
| Doro | Kunyange hazvo kunwa doro shoma dzimwe nguva kusiri nyaya hombe, kunwa doro kakawanda uye kakawanda kunogona kukonzera matambudziko ekurara kwemwana wako, kuwedzera huremu, uye kukura. Zvakanaka kumirira kwemaawa maviri mushure mekudyisa mwana wako kana ukanwa doro shoma. |
| Hove dzine Mercury Yakawanda | Ichi chinhu chinofanira kudziviswa zvachose . Mercury chinhu chinogona kukuvadza tsinga dzemwana. Mienzaniso: Hove huru dzakadai seshark, swordfish, uye tuna. Hove diki dzakadai seking mackerel, king mackerel, uye herring dzakachengeteka kudyiwa. |
Pane zvekudya zvisina kunaka kuvana here?
Kashoma kuti mwana wako anzwe allergy kune chimwe chinhu chaunodya. Asi dzimwe nguva, kana ukadya zvinhu zvakaita semukaka (mukaka, chizi, yogati), soya, gorosi, kana mazai uye mwana wako oita mapundu paganda, eczema, kurutsa, manyoka, kana kuchema zvakanyanya, zvinogona kunge zviri zvekuti mwana wako ane allergy kune chikafu ichocho.
Kana uchifungidzira kuti pane chimwe chinhu chakadai, chinhu chakanakisa chekuita kutaura nachiremba wevana kana chiremba wemhuri. Vachakupa mazano akakodzera.
Zvinodiwa here kutora mamwe mavitamini?
Zvakajairika kuona kushomeka kwemavhitamini nemaminerari mushure mekubereka mwana. Saka dzimwe nguva kutora mamwe mavitamini (mavitamini ekuwedzera) kunogona kubatsira kuchengetedza huwandu hwekudya kwako hwakanaka.
- Multivitamins: Vanaamai vazhinji vanoshaya mavitamini mushure mekusununguka. Kutora multivitamins zuva nezuva kunobatsira kuwedzera kudya kwaunowana kubva mukudya kwako.
- Vhitamini B-12: Kana uri munhu anodya miriwo chete kana kuti uchidya zvinomera, ungangove usina vhitamini B-12 yakakwana. Vhitamini iyi inowanikwa zvakanyanya muzvikafu zvemhuka zvakaita sehove, nyama, nemazai. Kana zvakadaro, ungangoda kufunga nezvekutora B-complex kana B-12 supplement.
- Vhitamini D:Vhitamini D inokosha pakuchengetedza immune system yako uye hutano hwemapfupa. Kushaikwa kwevhitamini D kwakajairika pakati pavanaamai vanoyamwisa. Zvinogonawo kuwedzera njodzi yekushungurudzika mushure mekusununguka .
Chinhu chinonyanya kukosha: American Academy of Pediatrics inokurudzira kuti vacheche vawane 400 IU (International Units) yevhitamini D zuva nezuva kubva pakuzvarwa kusvika pamwedzi gumi nemiviri. Dzimwe ongororo dzakaratidza kuti kana amai vakatora vhitamini D yezuva nezuva, huwandu ihwohwo hunogona kupfuudzwa kumwana wavo kuburikidza nemukaka wemuzamu.
Zvisinei, usati watanga chero ipi zvayo yemavhitamini aya, iva nechokwadi chekutaura nachiremba wako uye unoatora chete sezvakarairwa.
Mharidzo Yekuenda Nayo Kumba
- Muviri wako unogadzira mukaka wakanakira mwana wako, asi kudya chikafu chinovaka muviri kuchakubatsira iwe nemwana wako kuti murambe muine hutano hwakanaka .
- Unoda macalorie angangoita mazana mashanu pazuva. Uye zvakakosha kunwa mvura yakawanda.
- Idya chikafu chakakwana chine mapuroteni, zviyo, mafuta ane hutano, miriwo, nemichero.
- Deredza caffeine nedoro. Dzivisa kudya hove hombe dzine mercury yakawanda.
- Kana uchifungidzira kuti mwana wako ane allergies kune chimwe chikafu, tsvaga rubatsiro rwechiremba nekukasika.
- Iva nechokwadi chekutaura nachiremba wako usati watanga chero mushonga wekuwedzera mavhitamini.
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