Purezidenti wa VegFamily.com, chida chachikulu kwambiri chapaintaneti cha makolo osadya zamasamba, Erin Pavlina akunena ndi chitsanzo cha moyo wake kuti mimba ndi zamasamba sizingogwirizana, koma zimagwirizana bwino. Nkhaniyi imadzazidwa mpaka malire ndi zing'onozing'ono, kotero kuti amayi oyembekezera omwe ali ndi zamasamba azitha kupeza mayankho a mafunso omwe amapezeka kwambiri:
Mu 1997, ndinasintha kwambiri kadyedwe kanga. Poyamba ndinakana kwathunthu nyama - ndinakhala wamasamba. Pambuyo pa miyezi 9, ndinasintha kupita ku gulu la "vegans", ndiko kuti, ndinachotsa zakudya zonse zanyama, kuphatikizapo mkaka ndi mkaka (tchizi, batala, etc.), mazira ndi uchi. Panopa chakudya changa chimangokhala zipatso, ndiwo zamasamba, mtedza, mbewu ndi nyemba. N’chifukwa chiyani ndinachita zonsezi? Chifukwa ndinkafuna kukhala wathanzi monga momwe ndingathere. Ndinaphunzira nkhaniyi, ndinawerenga mabuku ambiri pamutuwu ndipo ndinazindikira kuti anthu mamiliyoni ambiri padziko lapansi amatsatira zakudya zamasamba. Ali ndi thanzi labwino, amakhala ndi moyo wautali kuposa omwe amadya nyama ndi mkaka, ndipo ana awo ndi ana amphamvu komanso athanzi kwambiri padziko lapansi. Ma vegans ali pachiwopsezo chochepa cha khansa, matenda amtima, ndi sitiroko ndipo nthawi zambiri sadwala matenda monga shuga ndi mphumu. Koma kodi ndi zotetezeka kukhala vegan pamene muli ndi pakati? Kodi ndi bwino kuyamwitsa mwana pazakudya zosadya zamasamba? Ndipo kodi ndizotheka kulera mwana ngati wosadya nyama popanda kuika thanzi lake pachiswe? Inde.
Pamene ndinakhala ndi pakati (pafupifupi zaka zitatu zapitazo), anthu ambiri anandifunsa ngati ndipitirizabe kukhala wosadya nyama. Ndinayambanso kufufuza zanga. Ndinawerenga mabuku okhudza amayi omwe amadya zakudya zopanda thanzi pa nthawi ya mimba komanso kudyetsa ana awo pa zakudya zomwezo. Panali zambiri zomwe sizinali zomveka kwa ine, ndipo ndikukhulupirira kuti inunso mukuzidziwa. Ndiyesetsa kuyankha ambiri a mafunso okhudza mimba, yoyamwitsa ndi wotsatira kudyetsa mwana mogwirizana ndi okhwima zamasamba zakudya.
Zoyenera kudya pa nthawi ya mimba?
Pa nthawi yomwe ali ndi pakati, ndikofunikira kwambiri kutsatira zakudya zoyenera - kukula koyenera kwa mwana wosabadwayo kumadalira izi. Odya zamasamba oyembekezera ali ndi mwayi waukulu: chakudya chawo chimakhala chodzaza ndi mavitamini ndi mchere wamchere womwe mwana amafunikira. Ngati mumadya zipatso zisanu pa kadzutsa ndi masamba asanu pa nkhomaliro, yesetsani KUSAPEZA mavitamini ambiri! Ndikofunika kwambiri kusiyanitsa zakudya zanu panthawi yomwe muli ndi pakati kuti mupereke thupi ndi kuchuluka kwa mavitamini ndi mchere wambiri. M'munsimu muli zosankha zingapo za zakudya za tsiku ndi tsiku zomwe zimapereka zakudya zonse zomwe mayi wapakati amafunikira. Mwa njira, osadya zamasamba nawonso ndi oyenera mbale zomwe akufuna.
Chakumwa:
Nthambi ufa zikondamoyo okoleretsa ndi mapulo manyuchi
Zipatso puree
Phala la chimanga ndi chinangwa, mkaka wa soya
Oatmeal ndi maapulo ndi sinamoni
Nthambi ya tirigu toast ndi kupanikizana kwa zipatso
Tofu Wokwapulidwa ndi Anyezi ndi Red ndi Green Peppers
Chakudya:
Saladi wa masamba ndi letesi ndi masamba mafuta chikats
Sandwichi ya Nthambi Zamasamba: Avocado, Letesi, Tomato ndi Anyezi
Mbatata yophika ndi broccoli ndi kirimu wowawasa wa soya
Sangweji ya Falafel yokhala ndi tahini ndi nkhaka
Msuzi wa nandolo
Chakudya:
Pasitala wopangidwa ndi ufa wa tirigu wokhala ndi chinangwa, wothira ndi msuzi wa marinara
Ma cookies adzamira
Pizza yamasamba popanda tchizi
Mpunga wobiriwira wamasamba ndi tofu - mwachangu
Kuwotcha kwa mbatata
Nyemba Zophika ndi Msuzi wa BBQ
sipinachi lasagna
Zakudya zopepuka:
Popcorn ndi Yisiti Yazakudya
Zipatso zouma
zipatso zokoma
mtedza
Mapuloteni
Chakudya chilichonse chimakhala ndi mapuloteni. Ngati mumadya zopatsa mphamvu zokwanira tsiku lililonse ndi zosiyanasiyana zakudya wathanzi, mungakhale otsimikiza kuti thupi lanu ndi kulandira chofunika kuchuluka kwa mapuloteni ndi izo. Chabwino, kwa iwo omwe amakayikirabe izi, titha kukulangizani kuti mudye mtedza ndi nyemba zambiri. Ngati mumangotenga mapuloteni kuchokera ku zomera, chakudya chanu chikusowa cholesterol, chinthu chomwe chimayambitsa kutsekeka kwa mitsempha ya magazi. Osadzipha ndi njala - ndipo mapuloteni muzakudya zanu adzakhala okwanira kwa inu ndi mwana wanu.
kashiamu
Anthu ambiri, kuphatikizapo madokotala ambiri, amakhulupirira kuti mkaka uyenera kumwa kuti ukwaniritse zosowa za thupi la kashiamu. Izi sizowona ayi. Zakudya zamasamba zimakhala ndi calcium yambiri. Kashiamu yambiri imapezeka m'masamba amasamba monga broccoli ndi kale, mtedza wambiri, tofu, timadziti tokhala ndi calcium zowonjezera zimatha kukhala gwero la calcium. Kuti muwonjezere zakudya ndi calcium, ndikofunikira kuwonjezera molasses ndi ramu ndi nthangala za sesame ku chakudya.
Chiwopsezo cha chitsulo chosowa magazi m'thupi
Nthano ina yofala. Zakudya zopatsa thanzi komanso zamasamba zambiri zimakupatsirani ayironi wokwanira inu ndi mwana wanu yemwe akukula. Mukaphika muzitsulo zachitsulo, chakudyacho chimatenga chitsulo chowonjezeracho. Kudya zipatso za citrus ndi zakudya zina zokhala ndi vitamini C wambiri komanso zakudya zokhala ndi iron kumathandizanso kuyamwa kwa iron. Magwero abwino kwambiri achitsulo amaphatikizapo prunes, nyemba, sipinachi, molasi ndi ramu, nandolo, zoumba, tofu, nyongolosi ya tirigu, chinangwa cha tirigu, sitiroberi, mbatata, ndi oats.
Kodi ndiyenera kumwa mavitamini?
Ngati muli ndi zakudya zokonzedwa bwino ndipo mumatha kugula zinthu zamtengo wapatali, simukusowa mavitamini apadera a amayi apakati. Vitamini yokhayo yomwe ilibe zakudya zamasamba ndi B12. Ngati simugula zakudya zapadera zokhala ndi vitamini B12, muyenera kuzidya ngati zowonjezera mavitamini. Payekha, sindinatenge mavitamini aliwonse panthawi ya mimba. Dokotala wanga ankanditumiza nthawi ndi nthawi kuti ndikayezetse magazi kuti ndione ngati ali ndi folic acid, vitamini B12, ndi zakudya zina, ndipo kuwerenga kwanga sikunatsikepo. Ndipo komabe, ngati simukutsimikiza kuti zofunikira zanu za tsiku ndi tsiku za mavitamini zikukhutitsidwa mokwanira, palibe amene akukulepheretsani kumwa ma vitamini complexes kwa amayi apakati.
Kuyamwitsa
Ndinayamwitsa mwana wanga wamkazi kwa miyezi isanu ndi iwiri. Nthawi yonseyi, monga amayi onse oyamwitsa, ndimadya pang'ono kuposa masiku onse, koma sindinasinthe zakudya zanga zonse. Atabadwa, mwana wanga wamkazi ankalemera makilogalamu 3,250, kenako analemera kwambiri. Sizokhazo, ndikudziwa amayi ochepa omwe amadya masamba omwe akhala akuyamwitsa kwa nthawi yayitali kuposa ine, komanso ana awo akukula mokongola. Mkaka wa mayi wosadya zamasamba umakhala ndi poizoni wambiri komanso mankhwala ophera tizilombo omwe amapezeka mumkaka wa mayi amene amadya nyama. Izi zimayika mwana wosadya zamasamba pamalo abwino oyambira, zomwe zimamupatsa mwayi wokhala ndi thanzi posachedwapa komanso mtsogolo.
Kodi mwanayo adzakula wathanzi komanso wathanzi?
Mosakayikira. Ana oleredwa pazakudya zamasamba amadya kwambiri zipatso ndi ndiwo zamasamba kuposa anzawo omwe amadya nyama. Ana osadya masamba sadwala, amavutika kwambiri ndi ziwengo za chakudya. Kumayambiriro kwa zakudya zowonjezera, zipatso ndi masamba purees ziyenera kuyambitsidwa muzakudya za mwanayo. Pamene mwanayo akukula, akhoza kungoyamba kupereka chakudya kuchokera patebulo lazamasamba "wamkulu". Nazi zakudya zingapo zomwe mwana wanu adzasangalala nazo akamakula: batala wa peanut ndi masangweji odzola; zipatso ndi zipatso cocktails; oatmeal ndi maapulo ndi sinamoni; spaghetti ndi tomato msuzi; maapulosi; zoumba; broccoli wophika; mbatata yophika; mpunga; soya cutlets ndi mbale mbali iliyonse; waffles, zikondamoyo ndi toast French ndi mapulo madzi; zikondamoyo ndi blueberries; ... ndi zina zambiri!
Pomaliza
Kulera mwana wosadya masamba, mofanana ndi mwana wina aliyense, n’kosangalatsa, kopindulitsa, ndiponso kumagwira ntchito mwakhama. Koma zakudya zamasamba zimamupatsa mutu wabwino m'moyo. Sindinong'oneza bondo chigamulo changa kwa mphindi imodzi. Mwana wanga wamkazi ndi wathanzi komanso wokondwa…kodi chimenecho si chikhumbo chokondedwa cha mayi aliyense?