“Dokotala wanga akuti ndiyenera kumwa lita imodzi ya mkaka wa ng’ombe patsiku; makolo anga amakhulupirira kuti ndikuchita zinthu zovulaza, ndipo ndikuyamba kukayikira kuti zonse zili bwino ndi zakudya zanga. Ngakhale wothandizira kwambiri komanso wodziwa bwino za zakudya zochokera ku zomera akhoza kukhala ndi kukayikira panthawi yomwe ali ndi pakati. Ndipotu, otchedwa akatswiri onse amafunsa za zakudya zake.
Ndipotu, n'zosavuta kutsatira zakudya zamagulu pa nthawi ya mimba malinga ngati pali zakudya zomwe zimakwaniritsa zosowa zanu ndi za mwana wanu. Kafukufuku wotsatizana yemwe adachitika m'mudzi momwe zakudya zamasamba ndi gawo la moyo wosamala za anthu awonetsa kuti nyama zamasamba zimatha kukhala ndi pakati komanso ana athanzi. Nazi zina zomwe muyenera kuziganizira mosiyana.
kulemera phindu
Ndi mapaundi angati omwe mumapeza pa nthawi ya mimba zimakhudza kwambiri kukula ndi thanzi la mwana wanu pakubadwa. Ngati munali ochepa thupi musanatenge mimba, muyenera kuyesa kupeza mapaundi 28-40. Mayi wolemera wapakati ayenera kuyesetsa 25-35 mapaundi kunenepa, ndipo akazi onenepa ayenera kuyesetsa kusaposa 15-25 mapaundi. Mayi wamng'ono angafunikire kuvala mapaundi 30-45.
Amayi ambiri osadya nyama amakhala ochepa thupi ndipo amalemera pang'onopang'ono kumayambiriro kwa mimba. Ngati ndi choncho, ndiye kuti muyenera kudya zakudya zambiri. Mwina kudya pafupipafupi kapena kudya zakudya zopatsa mphamvu zambiri kungakuthandizeni kuti mukhale bwino. Ambiri amapeza kukhala kosavuta kuti asadye kwambiri, koma kumwa. Mwachitsanzo, soya smoothie - mkaka wa soya umasakanizidwa ndi zipatso ndi tofu kapena yogurt ya soya - madzulo kwa milungu ingapo pamene kulemera kumachedwa.
Zinthu zina zopatsa mphamvu zama calorie ndi mtedza ndi mafuta a mtedza, zipatso zouma, ndi nyemba. Muyenera kukhala ndi cholinga chopeza ma calories owonjezera 340 patsiku lachiwiri ndi ma calories 450 owonjezera patsiku mu trimester yachitatu ya mimba. Ngati kulemera kwanu kukuwoneka kuti ndikwapamwamba kwambiri kwa inu ndi dokotala wanu, yang'ananinso mitundu ya zakudya zomwe mumadya. Mwa kungosintha maswiti ndi zakudya zamafuta ndi zipatso, ndiwo zamasamba, mbewu, ndi nyemba, mutha kupeza kunenepa kwambiri. Kuchita masewera olimbitsa thupi tsiku ndi tsiku komwe dokotala akukulangizani kungathandizenso.
mapuloteni
Mutha kumva mafunso ambiri okhudza ngati mukupeza zomanga thupi zokwanira. Ngati zakudya zanu ndizosiyanasiyana ndipo zili ndi mapuloteni abwino monga soya, nyemba, ndi mbewu, ndipo mumalemera, mukhoza kumasuka komanso osadandaula za kupeza mapuloteni okwanira. Amayi ambiri amapeza zomanga thupi podya kwambiri zakudya zomwe amadya nthawi zonse. Mwachitsanzo, mutha kuwonjezera 25 magalamu a mapuloteni ku zakudya zanu zanthawi zonse mwa kudya 2 bagels akuluakulu kapena makapu 1-1 / 2 a mphodza kapena tofu pamene mukumwa makapu 3-1 / 2 a mkaka wa soya.
Calcium ndi Vitamini D
Anyama amakhalanso ndi mafunso ambiri okhudza calcium. Kashiamu ndi vitamini D ndi zofunika kwambiri pakukula kwa mafupa ndi mano a mwana. Pali umboni wina wosonyeza kuti amayi apakati amazoloŵera kudya kashiamu wochepa komanso zofunikira zowonjezera poonjezera kuyamwa kwa calcium ndi kuchepetsa kutaya kwa calcium. Ili ndi phunziro lapadera, koma mfundo iyi ikhoza kuperekedwa kwa nyama zanyama zomwe zakudya zawo zimakhala zochepa mu calcium. Komabe, ndondomeko yamakono ndi 1300 mg ya calcium patsiku kwa amayi omwe ali pansi pa 19 ndi 1000 mg kwa amayi a zaka zapakati pa 19 mpaka 50. Azimayi oyembekezera omwe ali ndi mimba ayenera kuyesetsa kwambiri kuti adye 8 kapena zambiri za zakudya za calcium tsiku lililonse.
Azimayi oyembekezera amene amalandira kuwala kwadzuwa nthaŵi zonse samafunikira vitamini D wowonjezera. Komabe, ngati kuwala kwa dzuŵa sikukukwanira, ma microgram 15 a vitamini D patsiku ayenera kumwedwa. Vitamini D iyenera kugwiritsidwa ntchito ndi chilolezo cha dokotala wanu, chifukwa mlingo waukulu wa vitaminiyu ukhoza kukhala poizoni. Zakudya zolimbitsa thupi ndi njira ina yokwaniritsira zosowa zanu za vitamini D.
hardware
Kuperewera kwa iron kuperewera kwa magazi m'thupi sikwachilendo pa nthawi ya mimba mwa amayi omwe amadya zamasamba komanso osadya zamasamba. Kufunika kwa ayironi kumawonjezeka kwambiri pa nthawi ya mimba chifukwa cha kuchuluka kwa magazi a mayi komanso chifukwa cha magazi opangidwa ndi mwana. Zakudya zowonjezera ayironi mu trimester yachiwiri ndi yachitatu nthawi zambiri zimalimbikitsidwa pamodzi ndi zakudya zachitsulo. Zakudya zowonjezera ayironi zingafunike ngati pali kuchepa kwa magazi m'thupi. Zakudya zowonjezera ayironi zisamwedwe ndi calcium zowonjezera koma ziyenera kutengedwa pakati pa chakudya kuti ziwonjezeke. Ngakhale mankhwala owonjezera ayironi atagwiritsidwa ntchito, amayi oyembekezera ayenera kudya zakudya zokhala ndi ayironi monga buledi, nyemba zouma, tofu, ndi masamba obiriwira tsiku lililonse.
Vitamini V12
Kudya pafupipafupi kwa vitamini B12 kuchokera ku zowonjezera kapena zakudya zolimbitsa thupi kumalimbikitsidwa kwa onse omwe ali ndi pakati. Vitamini B12 imagwira ntchito yofunika kwambiri pakukula kwa fetal.
Folic acid
Folic acid amadziwika chifukwa cholumikizana ndi vuto lobadwa lotchedwa neural chubu defect. Kafukufuku wasonyeza kuti amayi omwe ana awo anabadwa ndi vutoli adalandira folic acid yochepa ndipo anali ndi magazi ochepa kwambiri kuposa amayi ena. Kupatsidwa folic acid ndi kofunikira pa nthawi yomwe ali ndi pakati (mayi asanadziwe kuti ali ndi pakati) pakukula kwa neural chubu.
Zakudya zambiri zamasamba, kuphatikizapo mikate yolimba, pasitala, nyemba zouma, masamba obiriwira, ndi madzi a malalanje, ndi magwero abwino a folic acid. Zakudya zamasamba nthawi zambiri zimakhala ndi folic acid, komabe, kuti asunge mwana wawo yemwe sanabadwe atetezeke, amayi omwe akufuna kukhala ndi pakati ayenera kumwa zakudya zowonjezera kapena kugwiritsa ntchito zakudya zolimbitsa thupi zomwe zimapereka ma microgram 400 a folic acid patsiku. Docosahexaenoic acid (DHA)
DHA ndi asidi wamafuta omwe amapezeka kwambiri mu nsomba zamafuta. Zimagwira ntchito yofunika kwambiri pakukula kwa ubongo ndi retina. Linolenic acid imapezeka mu flaxseed, mafuta a flaxseed, rapeseed mafuta, walnuts, ndi soya. Idyani zakudyazi nthawi zonse ndipo pewani zakudya zomwe zili ndi mafuta a trans. Azimayi ena amasankha kugwiritsa ntchito zowonjezera zowonjezera za DHA za vegan microalgae.
Iodini
Odwala omwe ali ndi pakati omwe amagwiritsa ntchito mchere ayenera kugwiritsa ntchito mchere wokhala ndi ayodini patebulo komanso pokonza chakudya. Bungwe la American Thyroid Association limalimbikitsa kuti amayi apakati okhala ku United States ndi Canada amwe mavitamini okhala ndi ma microgram 150 a ayodini tsiku lililonse.
Malangizo onsewa okhudzana ndi kukhathamiritsa kwazakudya zamasamba amamveka bwino kwa amayi ambiri apakati. Ndi zopinga ziti zomwe zingabuke potsatira zakudya zamasamba zopatsa thanzi?
Mseru ndi kusanza
Matenda a m'mawa amavutitsa amayi ambiri oyembekezera, ndipo amayi omwe ali ndi zakudya zopanda thanzi nawonso. Azimayi ambiri amanyansidwa ndi zakudya zomwe zimapanga gawo lalikulu la zakudya zawo, monga saladi, nyemba zouma, ndi mkaka wa soya. Kudana uku kumakhala kofala kwambiri panthawi yomwe ali ndi pakati ndipo amaganiziridwa kuti akugwirizana ndi kununkhira kwakukulu komanso kusintha kwa mahomoni.
Mu trimester yachiwiri, muyenera kudya zopatsa mphamvu pafupifupi 340 patsiku, ndipo mu trimester yachitatu, zopatsa mphamvu 450 patsiku kuposa mimba isanakwane. Zakudya zokhwasula-khwasulazi zimatha kupereka ma calories owonjezera omwe amafunikira pa nthawi ya mimba: mphesa muffin, madzi a apulo, masamba atsopano ndi zipatso, muffins ndi bagels, yogurt ya soya, makeke a gingerbread, pudding mpunga, mtedza ndi zipatso zouma, pizza, pea patties.
Ngati ikoma, idyani! Yesetsani kudya zakudya zopanda mafuta komanso zamafuta ambiri. Amagaya mwachangu ndikukhala m'mimba kwa nthawi yochepa, zomwe zimapangitsa kuti nseru ichepe.
Idyani pafupipafupi. Nthawi zina nseru imabwera chifukwa cha njala.
Pewani zakudya zomwe zili ndi fungo lamphamvu. Nthawi zina zakudya zozizira zimaloledwa bwino chifukwa sizinunkhiza kwambiri. Pali wina akuphika ndipo simumasuka ndi fungo lomwe likuphatikizidwa, ngati n'kotheka, tulukani m'nyumba mukuphika. Onetsetsani kuti mwamwa madzi, madzi, mkaka wa soya, kapena msuzi wa miso ngati simungathe kudya zakudya zolimba. Pitirizani kuyesa kudya chilichonse chomwe mungathe.
Lumikizanani ndi dokotala ngati simungathe kumwa madzi aliwonse mkati mwa maola 24.
Kusowa nthawi
Kaya mumagwira ntchito yapakhomo kapena panyumba nthawi zonse, lingaliro la kuphika chakudya chambiri ndi zokhwasula-khwasula likhoza kukhala lotopetsa. Zakudya siziyenera kukhala zotopetsa. Chakudya chingakhale chosavuta, monga phala ndi zipatso ndi mkaka wa soya, batala wa peanut ndi crackers, kapena mbatata yophika ndi saladi.
Gwiritsani ntchito zakudya zosavuta monga nyemba zamzitini, masamba odulidwa kale, ndi zokhwasula-khwasula kuti muchepetse nthawi yophika. Gwiritsaninso ntchito zophikira zokakamiza komanso zodula masamba kuti moyo wanu ukhale wosavuta. Yendetsani m'mabuku ophikira okonda zamasamba kuti mupeze maphikidwe ofulumira komanso osavuta.
Dokotala wanu
Ngakhale kuti madokotala, azamba, ndi anamwino angakhale odziwa bwino za kadyedwe kake, ambiri a iwo sadziwa za kudya zamasamba komanso makamaka zamasamba. Wothandizira zaumoyo wanu angayambe kukufunsani mafunso ambiri okhudza zomwe mumadya komanso ngati mungathe kukwaniritsa zosowa zanu. Yang'anani uwu ngati mwayi wophunzitsa wina zoyambira zamasamba. Yesani kukambirana ndi dokotala wanu mbali zina za zakudya. Lembani zomwe mumadya kwa masiku angapo, izi zidzakuthandizani kutsimikizira dokotala wanu kuti mukuchita zonse bwino, kapena kuwonetsa mbali zomwe zikufunika kusintha.
Ngati muli ndi zodetsa nkhawa kapena mafunso, mungafunike kuonana ndi katswiri wodziwa za kadyedwe ndi odya zamasamba. Kumbukirani, zakudya zosiyanasiyana zamasamba zimatha kukwaniritsa zosowa zanu ndi za mwana wanu panthawi yosangalatsayi.
M’pofunikanso kuganizira za kuopsa kwa mowa ndi kusuta fodya. Kumwa mopambanitsa, komanso mosalekeza, kumwa mowa panthaŵi yapakati kungakhudze kukula kwa maganizo ndi thupi la mwanayo. Amayi ayenera kupewa kumwa mowa panthawi yomwe ali ndi pakati. Kusuta kumagwirizanitsidwa ndi kulemera kochepa, komwe kumawonjezera mwayi wa matenda osiyanasiyana. Kusuta kuyeneranso kupewedwa pa nthawi ya mimba.