Zakudya zokomera…
Calcium ndiyofunikira pomanga mafupa a mwana, makamaka m'kati mwa trimester yachitatu. Komabe, ngati simumupatsa zokwanira, sadzazengereza kukumba nkhokwe zanu… Choncho, nthawi zonse ganizirani za kubera gawo la mkaka wa sitolo yanu! Ganiziraninso za magwero a calcium ya zomera: ndi zosiyanasiyana ndipo kashiamu iyi imapangidwa bwino kwambiri. Pali calcium yambiri mu lnyemba monga mphodza ndi soya, nyemba zoyera, nyemba za impso kapena nandolo. Komanso ganizirani zipatso zouma, monga ma almond, walnuts ndi pistachios.. Zokhwasula-khwasula m'chikwama chanu kwa zilakolako zazing'ono zimenezo!
Kuthandizira kuyamwa kwa calcium, vitamini D imapezeka mu nsomba zamafuta, chiwindi, mazira ndi mkaka.. Komabe, nthawi zambiri imapezeka pakhomo panu chifukwa mumayisunga makamaka mukawotha dzuwa!
Un kudya mokwaniraFer ndikofunikira, makamaka kumapeto kwa mimba, pofuna kupewa chiopsezo cha kuchepa kwa magazi m'thupi. Mudzazipeza m'matumbo, mazira, nsomba ndi nyama.
Ganiziraninso za masamba obiriwira, olemera mu vitamini B9 (kapena kupatsidwa folic acid) ndipo koposa zonse, musayambe kudya zakudya zopanda mchere panthawi yomwe muli ndi pakati: zakudya zanu ziyenera kukhala zolemera mokwanira. ayodini, amapezekanso mu nsomba ndi mazira.
Zakudya, magwero a mphamvu, amapanga chakudya chofunikira cha mwana wosabadwayo. Sankhani shuga wapang'onopang'ono (wowuma, chimanga, mkate, phala) ndipo khalani ndi chizolowezi chowaphatikiza pakudya kwanu kadzutsa.
Mapuloteni sayenera kukhala vuto kwa inu chifukwa amapezeka mu nyama, nsomba, mazira ndi mkaka.
Pomaliza, musaiwale zachikhalidwe lipids (mafuta), mavitamini (zipatso ndi masamba) ndi mchere mchere.
... Ndipo ena zinthu kupewa!
Nthawi zambiri, sikulimbikitsidwa kudya caffeine wambiri (tiyi, khofi, Coca Cola, etc.).
Mowa ndi fodya zipewedwe kotheratu : amaonjezera chiopsezo cha kubadwa msanga komanso kubadwa kochepa.