Pa nthawi ya mimba, zakudya ndi thanzi zimakhudza kwambiri moyo wa amayi. Iyi ndiyo nthawi yofunika kwambiri yoganizira zomwe mkazi amadyetsa thupi lake ndi malingaliro ake, chifukwa chisankho chake chidzakhudza kwambiri moyo wa mwana wosabadwa.
Pakhala pali mikangano yambiri yokhudzana ndi zamasamba ndi zamasamba pa nthawi ya mimba zokhudzana ndi magwero a mapuloteni ndi mavitamini, koma bwanji za zakudya zosaphika? Malinga ndi kafukufuku, amayi omwe amadya 100% yaiwisi yaiwisi pa nthawi ya mimba amapeza zakudya zambiri, mphamvu zambiri, sakhala ndi toxicosis, ndipo amapirira kubereka mosavuta. Mwachiwonekere muli chinachake mmenemo.
Chakudya chokhazikika motsutsana ndi zakudya zosaphika
Mukayang'ana pazakudya zokhazikika zaku America, mudzakayikira mbali zonse zazakudya. Choyamba, anthu amene amadya zakudya zokonzedwa bwino nthawi zambiri amakhala ndi mafuta ambiri, shuga, ndi zomanga thupi, komanso zinthu zopangira, mankhwala ophera tizilombo, mankhwala owonjezera, ndi zakudya zosinthidwa chibadwa.
Gabriel Cousens, wolemba komanso wochirikiza zakudya zosaphika, akukhulupirira kuti kudya zakudya zopanda thanzi n’kwabwino kwambiri kuposa kadyedwe wamba, makamaka kwa amayi apakati: “Choyambitsa chachikulu cha imfa ndi matenda kwa ana osapitirira zaka 15 ndi khansa.” Amakhulupirira kuti izi "makamaka chifukwa cha kuchuluka kwa mankhwala ophera tizilombo ndi mankhwala ophera udzu - komanso ma carcinogens omwe ali nawo - muzakudya zokonzedwanso komanso zakudya zomwe zimabzalidwa wamba."
Amene amadya kwambiri “zachibadwa” kapena zakudya za m’thupi amapeza ma enzyme, mavitamini, mchere, ndi ma carbohydrate ochulukirachulukira okhala ndi zoonjezera pang’ono kapena zosapezekanso. Zonse zimadalira mtundu wa zakudya zomwe mumapanga. Zakudya zamasamba kapena zamasamba nthawi zambiri zimakhala zochepa zomanga thupi komanso mavitamini ena monga B12, pokhapokha ngati munthuyo wapeza nyama yabwino ndi mkaka. Mwachitsanzo, nyemba ndi mtedza ndi magwero abwino kwambiri a mapuloteni omwe anthu omwe amadya zakudya zamasamba ndi omwe amawakonda kwambiri. Yisiti yopatsa thanzi komanso zakudya zapamwamba zimatha kupereka B12 ndi mavitamini ena omwe anthu amasowa pazakudya zopanda nyama.
Chakudya chosaphika, komano, chikhoza kukhala chovuta kwambiri, ngakhale kuti anthu omwe asintha kadyedwe kameneka nthawi zambiri amalankhula za mitundu yodabwitsa ya chakudya cha munthu amene wasiya chakudya "chophika". Chakudya chokwanira si vuto kwa odya zakudya zosaphika, vuto liri pakusintha kuchokera ku zakudya zokhazikika kupita ku zakudya zosaphika. Odyera zakudya zakuda amanena kuti chinthu chovuta kwambiri kuti anthu azisiya kuyamwa kuchokera ku chakudya chopangidwa ndi thermally amaperekedwa, pamene thupi lathu limayamba kufuna chakudya chophika, kudalira - kukhudzidwa mtima. Munthu akayamba kudya kwambiri zakudya zosaphika, thupi limayamba kuyeretsa monga chakudyacho ndi "choyera" kotero kuti chimakakamiza thupi kuchotsa poizoni wochuluka.
Kwa iwo omwe amadya chakudya chophikidwa moyo wawo wonse, sikungakhale kwanzeru kusinthira ku 100% zakudya zosaphika nthawi yomweyo. Njira yabwino yosinthira, kuphatikiza kwa amayi apakati, ndikuwonjezera kuchuluka kwa zakudya zosaphika muzakudya. Mimba si nthawi yabwino yochepetsera thupi, chifukwa chirichonse chomwe chimalowa m'magazi, kuphatikizapo poizoni, chimathera ndi mwanayo.
Ndiye n'chifukwa chiyani zakudya zosaphika zimakhala zopindulitsa pa nthawi ya mimba?
Chakudya chosaphika chili ndi zakudya zonse zofunika mu mawonekedwe okonzeka. Kuphika kumawononga ma enzyme ofunikira pakugayidwa kwa chakudya, komanso kuchuluka kwa mavitamini ndi mchere. Yang'anani madzi omwe mumaphikira ndiwo zamasamba. Mukuona momwe madzi asinthira? Ngati zonse zidalowa m'madzi, zatsala ndi chiyani mumasamba? Zakudya zosaphika zimakhala ndi mapuloteni, amino acid, antioxidants, ndi zakudya zina zofunika zomwe sizipezeka muzakudya zophikidwa. Chifukwa chakuti m’zakudya zosaphika muli zakudya zambiri, nthawi zambiri zimakhala zovuta kuti anthu azidya kwambiri nthawi imodzi. Pazakudya zosaphika, thupi limayamba kugwira ntchito bwino, nthawi zina limachita zinthu mosayenera poyamba: mpweya, kutsekula m'mimba, kusanza kapena kupweteka, popeza poizoni amachotsedwa ndipo thupi limayeretsedwa.
Chifukwa cha kuchuluka kwa madzi muzakudya zosaphika, komanso zinthu zopangidwa kale monga sulfure, silicon, potaziyamu, magnesium, mavitamini ndi michere, minyewa ya amayi apakati imakhala yotanuka kwambiri, yomwe imalepheretsa kutambasula ndikuchepetsa kupweteka komanso kumathandizira. kubereka. Kufufuza kwanga kwa amayi osadya nyama kumanena kuti amene amadya nyama yofiira panthaŵi ya mimba ali ndi chiwopsezo chokulirapo cha kukhetsa mwazi kuposa amene amadya pang’ono kapena osadya konse nyama.
A yaiwisi chakudya zakudya pa mimba ndithudi chinthu chimene chiyenera kukonzekera pasadakhale kapena pang`onopang`ono kusintha kumayambiriro kwa mimba. Onetsetsani kuti mumaphatikizapo mapeyala, kokonati, ndi mtedza muzakudya zanu, chifukwa mafuta okwanira ndi ofunikira pakukula kwa mwana wanu komanso thanzi lanu. Zakudya zosiyanasiyana zimakupatsani mwayi wopeza zinthu zonse zofunika. Amayi omwe amadya zakudya zosaphika pang'ono kapena osadya konse ayenera kumwa mavitamini owonjezera kuti apeze mavitamini ndi mamineral omwe amafunikira, koma okonda zakudya zosaphika satero. Ngati mutha kusinthana ndi zakudya zosaphika, simungafune zowonjezera mavitamini.
Osayiwala Zakudya Zapamwamba
Kaya ndinu wokonda zakudya zosaphika kapena ayi, ndi bwino kudya zakudya zapamwamba pa nthawi ya mimba. Superfoods ndi zakudya zokhala ndi michere yonse, kuphatikiza mapuloteni. Amatchedwa choncho chifukwa mutha kukhala pazakudya zapamwamba nokha. Superfoods idzakhutitsa thupi ndi zakudya ndikuwonjezera mphamvu.
Odyera zakudya zaiwisi amakonda zakudya zapamwamba chifukwa nthawi zambiri zimakhala zaiwisi ndipo zimatha kuwonjezeredwa ku smoothie kapena kudyedwa momwe zilili. Zakudya zapamwamba zimaphatikizapo, mwachitsanzo, dereza, physalis, nyemba za koko (chokoleti yaiwisi), maca, algae wobiriwira wabuluu, zipatso za acai, mesquite, phytoplankton ndi mbewu za chia.
Zipatso za Dereza ndi magwero abwino kwambiri a mapuloteni, okhala ndi “18 amino acid, antioxidants amene amathandiza kulimbana ndi ma free radicals, carotenoids, mavitamini A, C, ndi E, ndi maminerals ndi mavitamini oposa 20: zinc, iron, phosphorus, ndi riboflavin (B2) ). Zipatso za Dereza zili ndi vitamini C wochuluka kuposa malalanje, beta-carotene kwambiri kuposa kaloti, komanso ayironi kuposa soya ndi sipinachi.” Nyemba zosaphika za cocoa ndiye gwero labwino kwambiri la magnesium padziko lapansi. Kuperewera kwa Magnesium ndi limodzi mwamavuto akulu omwe angayambitse kuvutika maganizo, matenda a shuga, kuthamanga kwa magazi, nkhawa, kufooka kwa mafupa, ndi mavuto a m'mimba. Magnesium imathandiza kuti minofu ikhale yomasuka, yomwe imapindulitsa kwambiri amayi apakati panthawi yobereka.
Physalis, yemwe amadziwikanso kuti Inca Berry, wochokera ku South America ndi gwero labwino kwambiri la bioflavonoids, vitamini A, fiber, mapuloteni ndi phosphorous. Maca ndi muzu waku South America, wofanana ndi ginseng, womwe umadziwika kuti umagwira ntchito bwino pamagulu a endocrine. Pakati pa mimba, maca ndi chithandizo chabwino kwambiri cha mahomoni, amathandizira kusintha maganizo, amakhudzidwa ndi mapangidwe a minofu ndi kukula kwa mwana wosabadwayo. Blue green algae ndi gwero labwino kwambiri lamafuta acid, mapuloteni athanzi ndi B12. Lili ndi beta-carotene komanso mavitamini a B, ma enzymes, chlorophyll, mafuta acids, neuropeptide precursors (ma peptides amapangidwa ndi zotsalira za amino acid), lipids, chakudya, mchere, kufufuza zinthu, inki ndi zinthu zina zothandiza. za kukula. Lili ndi ma amino acid onse asanu ndi atatu, komanso osafunikira. Ichi ndi gwero lokhazikika la arginine, lomwe limakhudzidwa ndi kapangidwe ka minofu ya minofu. Chofunika kwambiri, mbiri ya amino acid pafupifupi imagwirizana kwathunthu ndi zosowa za thupi. Palibe ma asidi ofunikira omwe akusowa. ”
Zambiri zazakudya zapamwamba sizitha. Monga mukuonera, kaya mukudya yaiwisi kapena ayi, superfoods ndizowonjezera kwambiri pa mimba yanu kapena pambuyo pobereka.
Chakudya chosaphika ndi kubala
Azimayi ambiri amene amadya chakudya cha nthaŵi zonse ndiponso zakudya zosaphika panthaŵi yapakati anena kuti kubereka kunali kwachangu ndiponso kosapweteka pakudya zakudya zosaphika. Mkazi wina amene anabala mwana wake wachiŵiri (woyamba anabadwa pambuyo pa mimba pa chakudya chanthaŵi zonse, ntchito inatenga maola 30), akuti: “Mimba yanga inali yopepuka kwambiri, ndinali womasuka ndi wachimwemwe. Ndinalibe nseru. Ndinabereka Jom kunyumba ... ntchito inatenga mphindi 45, zomwe 10 zokha zinali zovuta. Mungapeze nkhani zambiri zofanana zokhudzana ndi zakudya zosaphika zakudya pa nthawi ya mimba.
Ndi zakudya zaiwisi za chakudya, mphamvu ndi maganizo zimakhala zapamwamba, monga momwe zilili ndi thupi. Chakudya chophikidwa nthawi zambiri chimayambitsa khalidwe lotayirira, kusinthasintha maganizo, ndi kugona. Sindikunena kuti chakudya cham'mimba chaiwisi ndicho njira yokhayo kwa amayi onse panthawi yomwe ali ndi pakati. Mayi aliyense ayenera kusankha yekha chomwe chili choyenera kwa iye ndi thupi lake panthawi yodabwitsayi. Amayi ena amakula bwino akasakaniza zakudya zophikidwa ndi zosaphika, ena sangadye chakudya chosaphika chifukwa cha malamulo awo, chifukwa zakudya zosaphika zimatha kuyambitsa mpweya ndi mpweya wambiri m'dongosolo.
Ndikofunikira kuti amayi azimva kuti ali olumikizidwa ndi zisankho zomwe amasankha pazakudya komanso kuti azimva kuti akuthandizidwa. Chitonthozo ndi resonance ndizofunikira kwambiri panthawi yomwe ali ndi pakati, monga momwe amamvera akusamalidwa pakukula kwa mwanayo.
Pa nthawi ina ndili ndi pakati, dokotala wina anandiyeza n’kunena kuti pafupifupi chilichonse chimene ndinkadya sichikundiwawa. Anandiika pa chakudya chapadera, chimene ndinayesera moona mtima kutsatira kwa milungu ingapo. Ndinkavutika maganizo kwambiri komanso ndinkavutika maganizo chifukwa choletsedwa kudya, choncho ndinayamba kumva chisoni kwambiri kuposa kundipimitsira. Ndinaganiza kuti chimwemwe changa ndi maganizo abwino zinali zofunika kwambiri kuposa mmene chakudya chimakhudzira thupi langa, choncho ndinayambiranso pang’onopang’ono ndipo mosamala ndinayamba kuwonjezera zakudya zina pazakudya zanga. Ndinalibenso zowawa kwa iwo, mimba inali yosavuta komanso yosangalatsa.
Chakudya chimene timadya chimakhudza kwambiri maganizo ndi maganizo athu. Chakudya chaiwisi cha chakudya chingakhale chopindulitsa kwambiri kwa iwo omwe azolowereka, kupanga mimba ndi kubereka mosavuta. Pa nthawi yomweyi, pa nthawi ya mimba, muyenera kudya mosamala komanso moyenera zomwe mukufuna, kaya ndi yaiwisi kapena yophika. Pali zinthu zambiri zomwe mungachite kuti ntchito ikhale yosavuta: kuchita masewera olimbitsa thupi, kusinkhasinkha, kuyang'ana maso, kuchita masewera olimbitsa thupi, ndi zina zambiri. Kuti mumve zambiri pazakudya komanso kuchita masewera olimbitsa thupi pa nthawi yapakati komanso pobereka, pitani kwa GP wanu, katswiri wazolimbitsa thupi, komanso mlangizi wanu wa yoga.