Ngakhale atakhala ndi zakudya zosiyanasiyana komanso zopatsa thanzi, mmodzi mwa amayi atatu alionse amakhala ndi vuto la mavitamini ndi mchere pa nthawi yapakati. Panthawi imeneyi, zofunika chitsulo ndi vitamini D pawiri ndi zofunika ayodini ndi vitamini B9 kuwonjezeka ndi 30%. Choncho ndikofunika kutsogolera, ngakhale musanatenge mimba.

Ubwino wa Omega-3 mwa amayi apakati akuwonekera kwambiri. Ma lipids (mafuta) abwino amenewa amathandiza kuti mayi wapakati akhale ndi thanzi labwino komanso la mwana wosabadwayo.

Ma Omega-3 ena amatenga nawo gawo pakukula kwa maso ndi ubongo wa fetal: DHA ndi EPA. Kafukufuku wa ana ang'onoang'ono awonetsa kuti milingo yabwino ya omega-3 pa kubadwa imathandizira kukula kwa maso ndipo imatha kukulitsa IQ yawo.

Kuonjezera apo, mwa amayi oyembekezera, kukhala ndi Omega-3 wabwino kumawathandiza kukhala ndi makhalidwe abwino nthawi yonse yomwe ali ndi pakati komanso ngakhale pambuyo pobereka: amayi omwe amamwa kwambiri omega 3 amavutika kwambiri ndi Postpartum blues.

Screen ya kuchepa kwa Omega-3

Magazi a Omega-3 Mlingo ndi zotheka koma okwera mtengo komanso osagwiritsidwa ntchito kwambiri. Komabe, zimadziwika kuti Omega-3s nthawi zambiri akusowa m'mbale zathu. Pofuna kupewa zofooka, tikulimbikitsidwa kudya nsomba kawiri pa sabata, kuphatikizapo nsomba zamafuta kamodzi. Ngati mumadya mocheperapo, ndizotheka kuti muli ndi vuto la Omega-2.

Pankhaniyi, kubetcherana zakudya zomwe zili ndi zambiri:

• Nsomba zamafuta monga hering'i, mackerel, sardines mwatsopano, tuna watsopano kapena zam'chitini, trout, eel, anchovies, etc.
• Zakudya Zam'madzi : nkhono (zophikidwa) makamaka
• Mazira a nkhuku odyetsedwa ndi flaxseed
• Mtedza: mtedza makamaka, komanso amondi, hazelnuts, pistachios, cashews
• Mafuta: perilla, camelina, nigella, hemp, walnuts, rapeseed, soya. Koma samalani chifukwa Omega-3 yomwe ilipo mumafuta awa amangosinthidwa pang'ono kukhala DHA ndi EPA.

Choncho ndikofunikira amakonda zinthu zanyama zomwe zatchulidwa kale.

Mukhozanso kutenga zakudya zowonjezera zakudya zochokera ku mafuta a nsomba pa nthawi ya mimba ndi kuyamwitsa. Funsani dokotala wanu kapena wamankhwala.

Vitamini B9 (yomwe imatchedwanso kupatsidwa folic acid kapena folate) ndiyofunikira kuyambira masiku oyambirira a mimba chifukwa imakhudzidwa mwachindunji ndi kupanga ma genetic (kuphatikizapo DNA) ndi mapangidwe a minyewa ya fetal yomwe imapezeka kumayambiriro kwa mimba. Kuperewera kwa amayi kungakhale pa chiyambi, kuyambira sabata ya 4 ya mimba, ya zolakwika zazikulu za neural chubu - zomwe sizili zina koma ndondomeko ya dongosolo lapakati la mitsempha - komanso kuchedwa kwa kukula kwa utero.

Chophimba cha kuchepa kwa folate

Kuperewera kwa folic acid kumadziwika ndi kuyezetsa magazi kosavuta: maselo ofiira amagazi ndi ochepa komanso akulu kwambiri. Komabe, ndi bwino kudziwa kuti theka la amayi a ku France alibe folic acid. Ndipo pazifukwa zomveka: mmodzi mwa amayi awiri ali ndi folate yotsika kuposa 2/3 ya zakudya zoyenera kudya ndipo amayi opitirira 50% samaphwanya bwino folic acid.

Kuperewera kwa Vitamini B9 kumawonekera ndi kutopa kwakukulu, kusowa kwa njala, ngakhale kukwiya kwambiri ndipo kumawonekera kumayambiriro kwa mimba chifukwa zosowa zikuwonjezeka kuyambira masabata oyambirira.

Zakudya zomwe zili ndi zambiri:

• Zamasamba zobiriwira zakuda: sipinachi, chard, watercress, nyemba za batala, katsitsumzukwa, zikumera za Brussels, broccoli, letesi yachiroma, etc.
• Ziphuphu: mphodza (lalanje, zobiriwira, zakuda), mphodza, nyemba zouma, nyemba zazikulu, nandolo (zogawanika, mwanapiye, zonse).
• Zipatso zamtundu wa Orange: malalanje, clementines, mandarins, vwende

Bungwe la National Health Nutrition Programme (PNNS), komabe, limalimbikitsa kuwonjezereka mwadongosolo kuyambira pachiyambi cha mimba ndipo nthawi zambiri ngakhale kuchokera ku chikhumbo cha mimba.

Ayironi imathandiza kuti maselo ofiira a m'magazi atenge mpweya m'mapapo kuti ayendetse thupi lonse la mayi wapakati ndi kupita kwa mwana wosabadwayo kudzera mu thumba la chiberekero. Pa nthawi yomwe ali ndi pakati, kusowa kwa ayironi kwa amayi kumachulukitsidwa mbali imodzi chifukwa magazi a mayi woyembekezera amawonjezeka ndipo mbali inayo chifukwa chakuti zosowa za mwanayo ndizofunikira pakukula kwake.

Chifukwa cha kutaya kwa msambo komwe kumapangitsa kutaya magazi kwambiri, kusowa kwa ayironi kumachitika kawirikawiri mwa amayi. Kuperewera kwachitsulo kumayambitsa kutopa kwambiri komanso kupuma movutikira. Pakati pa mimba, zingayambitse kubadwa msanga kapena hypotrophy (mwana wamng'ono).

Chotchinga cha kusowa kwachitsulo

Masitolo achitsulo akhoza kuyesedwa ndi kuyezetsa magazi kosavuta. Mulingo wa ayironi nthawi zambiri umakhala wotsika mwa amayi omwe ali ndi mwana mmodzi kapena kuposerapo. Ngati akusowa, chitsulo mu mawonekedwe a mankhwala chidzaperekedwa ndi gynecologist, nthawi zambiri kuyambira mwezi wa 5 wa mimba.

Zakudya zomwe zili ndi zambiri:

• Zoyipa : pudding wakuda, impso ndi mtima makamaka. Komabe, chiwindi chiyenera kupewedwa (vitamini A)
• Zakudya zofiira : ng'ombe, mwanawankhosa, mwanawankhosa ndi masewera
• Nkhuku : nkhuku, turkey, bakha. Yang'anani pazigawo zomwe zili ndi magazi ambiri monga ntchafu
• Nsomba ndi nsomba : tuna, sardines, herring kapena mackerel wokazinga, clams, periwinkles, mussels ndi oyster yophika.

Zina mwa zakudya zochokera ku zomera:

• Masamba obiriwira: nettle, parsley, sipinachi, watercress
• Udzu wa m'nyanja : monga letesi wa m'nyanja ndi spirulina
• Mitundu : nyemba zofiira ndi zoyera, nandolo, nandolo zogawanika ndi mphodza
• Zipatso za Oleaginous (amondi, hazelnut, mtedza, pistachio), sesame, kuphatikizapo mu phala mawonekedwe ndi apricots zouma ndi nkhuyu zouma
• Zakudya zambewu ndi müesli, makamaka ndi mapira ndi oat flakes
• Condiments ndi zonunkhira : ena ali odzaza ndi chitsulo monga thyme, chitowe, curry ndi ginger
• Chokoleti cha mdima cocoa (70-80%)

Kuphatikiza apo, kuyamwa bwino iron kuchokera ku chakudya, vitamini C ndikofunikira. Onetsetsani kuti mumadya masamba atsopano ndi / kapena zipatso pa chakudya chilichonse, makamaka tomato, tsabola, broccoli, malalanje, manyumwa ndi zipatso zina za citrus, mwina ngati madzi a zipatso, makamaka akamapindidwa kumene.

Kuphatikiza apo, caffeine ndi theine amachepetsa kuyamwa kwachitsulo. Chifukwa chake, zakumwa izi ziyenera kudyedwa patali ndi chakudya komanso moyenera. Timalangiza kuti musapitirire makapu 3 patsiku.

ayodini amagwira ntchito yofunika kwambiri pakukula kwa ubongo wa mwana komanso kugwira ntchito kwa chithokomiro cha mayi.

Kufunika kwa ayodini kumawonjezeka pa nthawi ya mimba pamene kusowa kwa ayodini kwa amayi apakati nthawi zambiri kumatchulidwa ndi akatswiri a zakudya ndi amayi.

Chophimba cha kusowa kwa ayodini

Kuperewera kwa ayodini kumadziwika ndi kuyezetsa mkodzo kosavuta. Nthawi zonse, chithandizo cha ayodini chikulimbikitsidwa kwa amayi onse apakati.

Zakudya zomwe zili ndi zambiri:

• nsomba : nsomba zatsopano, zozizira kapena zamzitini, nkhono ndi crustaceans
• mkaka
• mazira
• mkaka

Langizo: sankhani imodzi mchere wa ayodini ndi njira yosavuta yowonjezerera zomwe mumadya ndikuphimba zosowa zanu panthawi yomwe muli ndi pakati.