Pamaso pa mimba
Vitamini B imathandizira kuteteza mwana wanu wosabadwa ku zilema zina zakubadwa. Mudzapeza vitamini imeneyi m'masamba obiriwira, nyemba, ndi zakudya zowonjezera (mikate ina, pasitala, ndi tirigu). Ngati mukukonzekera kutenga pakati, onetsetsani kuti muli ndi zakudya zokwanira za vitamini B muzakudya zanu.
Pa nthawi yoyembekezera
Ndiye tsopano mukudya awiri. Koma mmodzi wa inu akadali wamng'ono kwambiri, kotero simukusowa chakudya chowonjezera. Amayi oyembekezera amafunikira zopatsa mphamvu zokwana 300 patsiku kuposa zomwe amadya - pafupifupi kapu imodzi ndi theka ya mpunga, kapu ya nandolo, kapena maapulo atatu apakati.
Mimba si nthawi yopumira chakudya. Izi zinatsimikiziridwa momveka bwino ndi nthawi zovuta ku Holland panthawi ya nkhondo yachiwiri yapadziko lonse, pamene chakudya chinali chochepa kwambiri moti anthu anatsala pang'ono kufa ndi njala. Azimayi omwe anali ndi mimba yoyambirira panthawiyo anabala ana omwe adakula ndi chiopsezo chachikulu cha kulemera kwa thupi ndi matenda a mtima poyerekeza ndi ana omwe amayi awo amadyetsedwa bwino pakukula kwa mwana wosabadwayo.
Nanga bwanji kunenepa? Zitha kukhala 11 mpaka 15 kilogalamu. Ngati ndinu onenepa kwambiri, mwina mochulukirapo, ndipo ngati muli onenepa kwambiri, mocheperapo.
Nanga bwanji zomanga thupi, ayironi, ndi zakudya zina zopindulitsa? Zakudya zochokera ku zomera zimapereka mapuloteni okwanira ngakhale popanda kuphatikiza kwapadera kapena zowonjezera - komanso panthawi yomwe ali ndi pakati. Mwachibadwa, kuwonjezera kudya kwanu kudzakupatsani mapuloteni omwe mumawafuna. Komabe, mufunika chitsulo chowonjezera, makamaka mu theka lachiwiri la mimba yanu, choncho ndi bwino kudya masamba obiriwira ndi nyemba panthawiyi. Amayi ena amapeza ayironi wokwanira ndi chakudya; ena angafunikire zowonjezera zakudya (nthawi zambiri pafupifupi mamiligalamu 30 patsiku). Dokotala wanu amatha kuyang'ana kuchuluka kwa ayironi mutangotsala pang'ono kukhala ndi pakati komanso mkati mwapakati ndikukulangizani moyenerera.
Mufunika vitamini B12 kuti mukhale ndi thanzi labwino la mitsempha ndi magazi, ndipo gwero lodalirika kwambiri ndi mavitamini oyembekezera. Ndibwino kuti musadalire spirulina kapena miso nokha kuti mupatse thupi lanu vitamini B12.
Nanga bwanji za omega-3s, "mafuta abwino" omwe ali ofunikira kuti ubongo ukhale wathanzi komanso dongosolo lamanjenje? Zakudya zambiri zamasamba, makamaka fulakisi, walnuts, ndi soya, zimakhala ndi alpha-linolenic acid, mafuta omega-3 ofunika kwambiri omwe amasandulika kukhala omega-3s ena, kuphatikizapo EPA (eicosapentaenoic acid) ndi DHA (docosahexaenoic acid).
Pa nthawi yoyamwitsa
Kuyamwitsa ndi mphatso yeniyeni kwa mayi ndi mwana. Kwa amayi, izi zimapulumutsa nthawi komanso zimachotsa mtengo komanso zovuta zoyamwitsa mkaka. Kwa mwana, kuyamwitsa kumachepetsa chiopsezo cha kunenepa kwambiri, shuga ndi matenda ena m'tsogolomu. Malingana ngati thupi lanu likupanga mkaka wa m'mawere, monganso pa nthawi ya mimba, mudzafunika ma calories owonjezera ndi zakudya zabwino.
Samalani zomwe mumadya - makamaka, mwana wanu adzadya chimodzimodzi. Zakudya zina zomwe mayi amadya zimatha kuyambitsa colic mwa mwana woyamwitsa pambuyo pake. Zakudya zimenezi ndi anyezi, broccoli, kolifulawa, ndi chokoleti.
Monga mukuonera, chakudya chochokera ku zomera kwa awiri sizovuta konse. Idyani zakudya zopatsa thanzi moganizira zamasamba, zipatso, mbewu zonse, ndi nyemba, ndikuwonjezera magawo anu moyenera.