Chakudya panthawi yoyembekezera
 

Thanzi la mwana wosabadwa limadalira mtundu wa chakudya chomwe chimadyedwa panthawi yapakati. Poganizira izi, amayi ambiri oyembekezera amayesetsa kusintha kwambiri moyo wawo ndi zakudya zawo. Ndipo zonse zikhala bwino, ndikungofuna ungwiro, nthawi zambiri amapitilira muyeso. Madokotala otsogola komanso akatswiri azakudya amafotokozera m'mabuku awo momwe angapewere zolakwa zakufa, kukhala ndi thanzi labwino komanso kuthandizira kwambiri thanzi la mwana posintha zakudya zanu.

Mimba ndi zakudya

Sikoyenera konse kuti mayi wapakati asinthe kwambiri chilichonse, makamaka pankhani yazakudya. Chinthu chachikulu ndicho kusanthula zakudya zanu ndikuonetsetsa kuti panthawi yobereka mwana, thupi lake limapereka mavitamini ndi mchere wokwanira.

Pamodzi ndi izi, ndikofunikira kusamalira kuchuluka kwa zomwe zadyedwa. Zachidziwikire, tsopano ndikofunikira kudya awiri. Komabe, izi sizitanthauza kuti muyenera kudya mopitirira muyeso. Ndi bwino kumangodya nthawi zonse. Momwemo, iyenera kukhala chakudya katatu patsiku, ndi zakudya ziwiri kapena zitatu pakati pa chakudya chilichonse. Muyenera kudya pang'ono. Zochepa ndizabwinoko, koma nthawi zambiri.

Zakudya pa nthawi ya mimba

Kwa amayi ambiri, kutenga mimba kumayendera limodzi ndi kunenepa kwambiri. Ikhoza kukhumudwitsa kapena kuwononga malingaliro anu. Koma choyipitsitsa, pomwe chimalimbikitsa kuchitapo kanthu. Ndipo mayi woyembekezera, m'malo mosangalala ndi moyo ndikuwonjezera zina zowoneka ngati kanyumba kanyumba, ndiwo zamasamba ndi zipatso, zomwe mwana wamtsogolo amafunikira, pazakudya zake, amadzipangira chakudya, ndipo nthawi zina amatha kudya. Zambiri zalembedwa za kutalika kwa zomwe izi zitha kubweretsa kwa onse. Chifukwa chake, ndi kwanzeru kutchula momwe tingapewere izi.

 

Malinga ndi akatswiri, ndikwanira kutsatira malamulo osavuta:

  1. 1 Idyani pang'ono. Mutha kudya mpaka kasanu ndi kamodzi patsiku. Chachikulu ndichakuti chakudyacho ndi chopatsa thanzi komanso chachilengedwe ndimasamba ndi zipatso zochuluka kwambiri komanso mafuta ochepa komanso chakudya chambiri. Zomalizazi zimapezeka makamaka mu ufa ndi zotsekemera.
  2. 2 Kugwiritsa ntchito mphamvu zomwe thupi limalandira ndi chakudya. Chimodzi mwazifukwa zazikulu zakukula kunenepa ndikuwonjezeka kopanda kuchuluka kwa ma kilocalories, omwe, ndimayendedwe amphamvu, omwe ali kale m'masabata oyamba apakati. Malangizo a madotolo pazokhudza kuchuluka kwa zopatsa mphamvu zomwe amadya zimadalira msinkhu wa mayi, moyo wake, komanso thanzi lake. Madokotala ena amati m'miyezi 6 yoyambirira, mwana wosabadwayo safunika mphamvu zowonjezera. Mzimayi amafunika kuwonjezera mphamvu zomwe zimagwiritsidwa ntchito ma kilocalories 200 m'miyezi itatu yapitayo. Ena amaumirira kuti m'nthawi ya trimester yoyamba, mayi woyembekezera ndi bwino kudya makilogalamu 3 kuposa masiku onse. Ndipo chachiwiri ndi chachitatu - mwa 200. Ndani wa iwo kuti akhulupirire - zili kwa iye kuti asankhe. Chofunika kukumbukira ndikuti ma kilocalories 300 ndi kagawo kakang'ono ka tchizi pa sangweji, soseji imodzi idya, 200 g ya kaloti kapena broccoli, maapulo awiri ang'onoang'ono, 1 g ya mtedza kapena kapu yamkaka, koma osatinso.
  3. 3 Zimangokhala pokhapokha ngati pali njala.
  4. 4 Chotsani zakudya zopanda pake m'zakudya zanu(1, 2).

Zinthu zopindulitsa panthawi yoyembekezera

Zakudya za mayi wapakati ziyenera kukhala zosiyanasiyana komanso moyenera momwe zingathere. Iyenera kukhala ndi:

  • Mapuloteni. Ma amino acid omwe ali nawo ndizomwe zimamangira thupi la mwana wosabadwa. Zitha kuchokera ku nyama ndi nsomba, mazira, nyemba kapena mtedza.
  • Zakudya zovuta. Mosiyana ndi zosavuta, zimapatsa thupi mphamvu zofunikira ndi fiber, zomwe zimapangitsa kuti chimbudzi chikhale bwino. Amapezeka m'mizere ndi ndiwo zamasamba.
  • Mafuta. Sayenera kupitirira 30% ya kuchuluka kwa kalori. Malinga ndi kafukufuku yemwe asayansi aku Illinois adachita ndikufalitsa mu magazini ya Psychology, "Zakudya zonenepa kwambiri panthawi yapakati zimatha kubweretsa matenda a shuga mwa mwana." Izi zikufotokozedwa ndikusintha komwe kumachitika pamitundu yobadwa nayo. Komabe, sikoyeneranso kuchepetsa kuchuluka kwamafuta omwe amadya pang'ono. Kupatula apo, ndi omwe amapereka mphamvu ndikulimbikitsa kaphatikizidwe ka mavitamini A, D, E, K. Gwero labwino kwambiri la mafuta ndi mafuta a masamba, mbewu ndi mtedza.
  • Mapadi. Zimakupatsani mwayi wopewa kudzimbidwa mumayi anu ndikumuteteza ku kunenepa kwambiri. Amapezeka mu chimanga, ndiwo zamasamba ndi zipatso.
  • Kashiamu. Ndichinthu chachikulu chomangira mano ndi mafupa a mwana. Amapezeka makamaka mu mkaka, broccoli, kolifulawa. Ayenera kudyedwa nthawi zonse pa nthawi yonse ya mimba. Izi zidzapanga ndi kulimbikitsa chigoba cha mwana popanda kuvulaza thanzi la amayi ake.
  • Chitsulo. Kamodzi m'thupi, kumakuthandizani kuti mukhale ndi mulingo woyenera wa hemoglobin, womwe umathandizira kuti mayendedwe a oxygen azitengera ziwalo ndi ziwalo. Magwero abwino azitsulo ndi ma apurikoti owuma, dzira yolk, oatmeal, salimoni, sipinachi, broccoli, ndi zina zambiri.
  • Vitamini C. Ndi antioxidant yomwe imathandizira kulimbitsa chitetezo. Kuphatikiza apo, imalimbikitsa kupanga collagen, chinthu chomwe chimayambitsa kukula kwa mafupa a mwana ndi kuzungulira kwa magazi. Amapezeka mu zipatso za citrus, mphesa, mitundu yosiyanasiyana ya kabichi, chiuno chonyamuka, ndi zina zambiri.
  • Kupatsidwa folic acid. Zimalepheretsa kubadwa kwa zilema za ubongo komanso ngakhale kubadwa msanga. Amapezeka mu broccoli, katsitsumzukwa, zipatso za citrus ndi mtedza. Ndi bwino kudya mankhwalawa kuyambira masiku oyambirira a mimba.
  • Vitamini A. Ndi udindo wa thanzi la khungu, mafupa ndi masomphenya a mwana wosabadwa ndipo amapezeka mu mkaka, mapichesi, ndi masamba obiriwira.
  • Vitamini D. Ndikofunikira pakukula kwa mafupa, mano ndi minofu mwa mwana. Mutha kuwonjezera thupi lanu ndi kudya nsomba, mazira a dzira, kapena kungoyenda padzuwa lofunda.
  • Nthaka. Ndiyomwe imapangitsa kukula kwa mwana wosabadwayo. Amapezeka munyama, nsomba, nsomba, ginger, anyezi, mazira, ndi zina zambiri.

Zakudya 14 zabwino kwambiri zapakati

Madzi. Imayambitsa kupangika kwa maselo atsopano ndikukula kwa magazi, kumachepetsa kudzimbidwa ndikuyeretsanso thupi. Kuti muchepetse toxicosis, mutha kuwonjezera madontho ochepa a mandimu. Mutha kusintha m'malo mwake ndi timadziti ta zipatso, mkaka, chakumwa cha zipatso kapena compote.

Phalaphala. Lili ndi folic acid, fiber, mavitamini A, B, E, calcium. Kugwiritsa ntchito kwake nthawi zonse ndichinsinsi cha thanzi la mayi ndi mwana wamtsogolo.

Broccoli ndi gwero la calcium, fiber, folate, vitamini C ndi antioxidants. Zimathandizira pakukula kwamphamvu kwamanjenje ndikuwonjezera chitetezo.

Nthochi - Ali ndi potaziyamu wochuluka, womwe ndi wofunikira kuti mtima ugwire bwino ntchito. Kafukufuku wasonyeza kuti kumwa nthawi zonse kumatha kuteteza kutopa ndi mseru mwa amayi apakati.

Nyama yotsamira. Amapatsa thupi mapuloteni ndi ayironi, komanso amalepheretsa kuchepa kwa magazi m'thupi.

Curd ndi gwero la mapuloteni ndi calcium.

Zipatso. Amakhala ndi vitamini C, folic acid, fiber komanso madzi pafupifupi 90%.

Mtedza. Ali ndi mafuta abwino komanso mavitamini ndi mchere wambiri. Komabe, muyenera kuwagwiritsa ntchito mosamala, chifukwa mankhwalawa amatha kuyambitsa ziwengo.

Zipatso zouma. Pamodzi ndi mtedza, ndizakudya zopatsa thanzi komanso zopatsa thanzi, chifukwa zimakhala ndi zinthu zambiri zothandiza.

Yogurt. Gwero la calcium, lomwe limathandizanso kukonza chimbudzi.

Salimoni. Lili ndi omega-3 fatty acids. Amathandizira kupanga mavitamini A ndi E, amachepetsa chiopsezo chokhala ndi vuto lakubadwa, ndipo ali ndi udindo pakukula kwa ubongo ndikupanga ziwalo zamwana za masomphenya.

Peyala. Ndi mavitamini B, C, folate komanso potaziyamu wambiri.

Zakudya Zam'madzi. Malinga ndi kafukufuku wa asayansi ochokera ku UK ndi Brazil, wofalitsidwa mu magazini ya PLoS ONE, "ali ndi zinthu zomwe zimalepheretsa azimayi apakati kukwiya ndi 53%."

Karoti. Lili ndi vitamini A, yomwe imayambitsa chitukuko cha ziwalo za masomphenya, mafupa ndi khungu.

Zakudya zovulaza panthawi yapakati

  • Zakumwa zoledzeretsa. Amatha kuyambitsa kuchedwa pakukula kwa mwana.
  • Zakumwa za khofi. Amatha kuputa msanga.
  • Mazira akuda. Amatha kuyambitsa matenda a salmonella.
  • Tchizi buluu monga Brie ndi Camembert. Zitha kukhala ndi listeria, mabakiteriya omwe amachititsa poyizoni wazakudya.
  • Zogulitsa ufa ndi maswiti. Amakhala ndi shuga wambiri komanso mafuta ambiri, motero angayambitse kunenepa kwambiri kwa amayi apakati.

Mukamakonzekera zakudya zanu, kumbukirani kuti kutenga mimba ndi nthawi yabwino kwambiri kwa mayi aliyense. Ndipo kokha mu mphamvu yake kuti achite zonse kuti asangalale naye!

Zolemba zotchuka m'chigawo chino:

Siyani Mumakonda