Momwe mungagwirizanitse zakudya zamasamba ndi mimba?

Ndi zakudya ziti zomwe zimaletsedwa kwenikweni?

Zamasamba kuponderezana m’zakudya zawo nyama iliyonse kapena mankhwala a m'nyanja (nsomba ndi nsomba), pazifukwa za thanzi, thanzi kapena makhalidwe. Komabe, ena nthawi zina amadya nsomba ndi nkhuku pang'ono, koma nyama zoyamwitsa (komanso nyama ozizira). Gululi limatchedwa "neo-vegetarianism".

Kodi pali kusiyana kotani ndi vegans?

“Zamasamba” samadya palibe nyama, ndiko kuti, palibe mkaka, palibe mazira, palibe uchi. Dongosolo lomwe lingayambitse ngozi kusowa kwakukulu kwa protein ndi mineral monga calcium kapena chitsulo, chifukwa n'zovuta kupeza bwino pakati pa masamba ndi mbewu. Kukambirana ndi katswiri wa zakudya ndiye kofunika.

Kodi zakudya zamasamba ndizowopsa?

Ayi, ngati zakudya zili bwino. Zitha kukhala zabwino kwa thanzi, popeza nthawi zambiri timanyadira malo a zipatso, ndiwo zamasamba ndi nyemba. Kuphatikiza apo, zakudya zamasamba zosiyanasiyana zimapereka mchere ndi mavitamini onse ofunikira m'thupi.

Kodi kulipira kusowa kwa nyama?

Nyama (monga nsomba) imapereka mapuloteni osiyanasiyana, ndiko kunena kuti ma amino acid onse omwe timafunikira minofu yathu, komanso kuti thupi lathu ligwire ntchito. Kubwezera kusowa uku, mazira okwanira ayenera kudyedwa (6 pa sabata), wa chimanga (tirigu, mpunga, balere3 ...), nyemba (mphesa, nyemba ...) ndi zopangira mkaka.

Kuti mumve bwino, panthawi ya chakudya chilichonse, kuphatikiza chimanga ndi nyemba kuti abweretse zonse Amino acid zofunika kwa thupi. Mwachitsanzo couscous: tirigu semolina ndi nandolo, kapena saladi ya mphodza ndi bulgur… Idyani tofu kapena china chochokera ku soya chomwe chimapereka zomanga thupi. Pankhani ya chitsulo, nyemba ndi ndiwo zamasamba zimapatsa, koma sizigwirizana bwino ndi thupi kusiyana ndi zomwe zimachokera ku nyama. Onetsetsani kuti mwawaza madzi atsopano a mandimu pa mbale zanu zonse. Vitamini C imalimbikitsa kuyamwa kwake.

Kodi muyenera kuwonjezera ngati ndinu wamasamba?

Ayi, ngati muli ndi zakudya zosiyanasiyana zokhala ndi mapuloteni. Dokotala akhoza kukuthandizani perekani iron supplementation pakakhala kutopa kosalekeza, kusanza kwambiri, mimba, kugwirizana ndi vitamini B12 kuteteza kuchepa kwa magazi m'thupi. Vitamini B12 imapezeka mu nyama yofiira, nsomba zamafuta, ndi oyster. Mwamwayi dzira yolk limabweretsanso. Osazengereza kuchita fufuzani kuchuluka kwa ayironi nthawi zonse.

Momwe mungagwirizanitse zakudya zamasamba ndi mimba?

Ngati muli ndi zakudya zopatsa thanzi zamasamba, musade nkhawa. Onetsetsani, monga mayi aliyense wapakati, atenge Zakudya za mkaka 3 mpaka 4 patsiku kwa calcium, idyani zakudya zokwanira zokhala ndi mafuta ambiri vitamini B9 monga masamba a masamba (sipinachi, saladi), ndi zokwanira zipatso zokhala ndi vitamini C kwa mayamwidwe achitsulo. Lankhulaninso ndi dokotala wanu za kadyedwe kanu, yemwe angatsimikizire kuti mulibe chitsulo kapena calcium.

Kodi ana angakhale osadya zamasamba?

Ayi. Ngakhale chikhumbo chofuna kuti ana atsanzire amayi ndi chachikulu, amafunikira nyama kuti akule ndi kukula. Palibe chomwe chidzawaletse kupanga zosankha zawozakudya akakula.

N’chifukwa chiyani anthu okonda zamasamba amaoneka kuti salemera kwambiri?

Chifukwa amene amalinganiza zakudya zawo zimatsatira kwambiri malingaliro a PNNS (National Health Nutrition Plan), ndiko kuti 50 mpaka 55% chakudya (makamaka phala), 33% mafuta koma zamtundu wabwino (zoperekedwa ndi amondi, walnuts, mafuta a masamba, osati nyama, nyama zozizira kapena mankhwala a mafakitale) ndi mapuloteni. Amadyanso kwambiri zipatso ndi ndiwo zamasamba, fiber yambiri komanso ma calories ochepa.

Kodi n'zotheka kudya zipatso ndi ndiwo zamasamba zambiri?

A priori ayi, ngakhale pakufunika kutero musagwiritse ntchito molakwika zipatso zokhala ndi fructose, makamaka mu mawonekedwe a madzi popeza amanyenga njala. Komanso tcherani khutu owonjezera yaiwisi masamba zomwe zimatha kuyambitsa kutupa kwa anthu omwe ali ndi matumbo okhudzidwa.

Kodi odya zamasamba atha kukhala ndi mwana wamkazi?

Kafukufuku wina wa ku Britain anapeza kuti, m’chipatala chimene amayi ambiri osadya masamba amaberekera ana, atsikana ambiri amabadwanso. Kungakhale kosavuta kulumphira kuganiza. Kafukufuku wakale anasonyezanso kuti mayi amene amadya mkaka wambiri ndi mchere wochepa amakhala ndi mwayi wokhala ndi mwana wamkazi. Kafukufuku wina wasonyeza zosiyana ndi zimenezi.