Mimba zikutanthauza kuti mkazi nthawi imeneyi amadya awiri. Koma ziyenera kukumbukiridwa kuti imodzi mwa ziwirizi ndi yaying'ono kwambiri. Choncho, pa nthawi yonse ya mimba, ayenera mulingo woyenera mulingo wa zakudya.
M'munsimu muli mndandanda wa zakudya zofunika kwambiri kwa amayi apakati ndi malingaliro awo omwe amadya.
Kashiamu. Kufunika kwa kashiamu kwa amayi apakati khumi ndi asanu ndi anayi mpaka makumi asanu amakhalabe pamlingo wofanana ndi asanatenge mimba, ndipo ndi ofanana ndi mamiligalamu chikwi tsiku lililonse.
Kashiamu wokwanira pa nthawi ya mimba angapezeke mwa kudya zakudya zamasamba zokha. Matupi athu amamwa kashiamu wa masamba kuposa calcium, yomwe ili ndi mkaka ndi tchizi. Magwero abwino kwambiri a calcium ndi timadziti, dzinthu, zolowa m'malo mwa mkaka wa vegan, tahini, njere za mpendadzuwa, nkhuyu, mafuta a amondi, nyemba, broccoli, bok choy, masamba amitundu yonse, komanso soya ndi tofu. Kusankha ndikwabwino, koma chikhalidwe chachikulu ndikugwiritsa ntchito zomwe zili pamndandandawu tsiku lililonse.
Mafuta ofunikira amafunikira kwa amayi apakati. Choyamba, ndi alpha-linolenic acid (ALA), yomwe ikalowetsedwa, imasandulika kukhala omega-3 fatty acid. Zakudya zambiri za zomera zimakhala ndi asidi ameneyu, monga njere za fulakisi ndi mafuta, komanso soya, mafuta a mtedza, ndi canola.
Kwa osamasamba, chinthu monga chiŵerengero cha mafuta acids osiyanasiyana m'thupi ndichofunika. Angapezeke kuchokera ku zakudya monga mpendadzuwa, sesame, thonje, safflower, soya, ndi chimanga.
Kupatsidwa folic acid (folate) n'kofunika kupewa zolakwika mu mapangidwe neural chubu mu mluza, komanso amachita ntchito zina. Folate ndi yofunika m'masabata oyambirira a mimba. Masamba amatengedwa kuti ndi gwero lambiri la asidi awa. Legumes alinso ndi folate yambiri. Masiku ano, mbewu zambiri zaposachedwa zimalimbikitsidwanso ndi folate. Pafupifupi, mayi wapakati amafunikira 600 mg ya folate patsiku.
Chitsulo. Kufunika chitsulo kumawonjezeka pa mimba, monga m`pofunika mapangidwe latuluka ndi mwana wosabadwayo. Zowonjezera zitsulo nthawi zambiri zimaperekedwa kwa amayi apakati, mosasamala kanthu za zakudya zawo. Odya zamasamba ayenera kudya zakudya zokhala ndi ayironi tsiku lililonse. Zakudya zowonjezera zitsulo siziyenera kutengedwa nthawi imodzi monga tiyi, khofi, kapena calcium supplements.
Agologolo. Chofunikira cha mapuloteni a tsiku ndi tsiku kwa amayi a msinkhu wobereka ndi magalamu 46 patsiku, kukwera kwa magalamu 71 mu trimester yachiwiri ndi yachitatu ya mimba. Ndikosavuta kukwaniritsa zosowa zanu zama protein ndi zakudya zochokera ku mbewu. Zakudya zopatsa thanzi zamasamba, malinga ngati zili ndi zopatsa mphamvu zokwanira komanso zopatsa thanzi, zimakwaniritsa zosowa za thupi.
Mapuloteni ochuluka ndi mbewu ndi nyemba, mtedza, masamba, ndi mbewu.
Kufunika kwa vitamini B12 kumawonjezeka pang'ono panthawi yoyembekezera. Vitamini iyi imapezeka mumbewu zokhala ndi mipanda yolimba, m'malo mwa nyama, mkaka wa vegan, ndi yisiti. Seaweed ndi tempeh zili ndi B12. Kuti mupeze kuchuluka kwa vitamini B12 wokwanira, ndikofunikira kumwa mavitamini oyembekezera kapena zowonjezera zomwe zili ndi vitaminiyi.
Ngakhale kufunika kwa vitamini F kwa mayi woyembekezera kumakhalabe kofanana ndi komwe kulibe mimba, pafupifupi 5 mg patsiku, chisamaliro chiyenera kutengedwa kuti chipezeke pamlingo woyenera.
M'nyengo yadzuwa, vitamini D amapangidwa m'thupi chifukwa cha kuwala. Ndikokwanira kuthera pafupifupi kotala la ola padzuwa m'nyengo yamasika, chilimwe ndi autumn kuti mupeze kuchuluka kwa vitaminiyi.
Zinc. Thupi la mayi woyembekezera limafunikira zinc. Mlingo umakwera kuchokera ku 8 mpaka 11 mg patsiku. Odya zamasamba, komabe, amafunikira zinki yochulukirapo chifukwa samayamwa bwino chifukwa cha kumera kwake. Mtedza, nyemba ndi nyemba zili ndi zinc wambiri. Zinc imayamwa bwino kuchokera ku njere, njere ndi nyemba zomwe zaphuka ndi phwetekere kapena mandimu, zakumwa zoziziritsa kukhosi. Zinc imatha kutengedwanso, ndi gawo la vitamini complexes kwa amayi apakati.