Zakudya zoyenera kutenga mimba

Kubala: zakudya zotengera

Timadziwa mmene chakudya chimakhudzira thanzi lathu. Kafukufuku waposachedwapa wasonyeza kuti zimakhudzanso chonde. Mukafuna mwana, kusankha kwamafuta, mkaka kapena mavitamini sikungochitika mwachisawawa! Zakudya zina zimatha kupititsa patsogolo kutulutsa kwa ovulation mwa amayi kapena umuna mwa amuna. Koma ndiye, tiziyika chiyani pa mbale yathu kuti muwonjezere mwayi wotenga mimba?

Ndi zakudya ziti zomwe mungakonde kutenga mimba?

Kodi mumalota kukhala ndi pakati? Kuyambira tsopano, bwino kupewa zakudya zomwe zili ndi index yayikulu ya glycemic (GI), ndiko kunena zomwe zimachulukitsa shuga lanu mwachangu (shuga woyengedwa, ufa woyera, mbatata, soda ...).

Kudya kwawo kudzabwera kutulutsa kwakukulu kwa insulin kudzera mu kapamba. Komabe, zawonetsedwa kuti mobwerezabwereza hyperinsulinemia imatha kusokoneza ovulation.

kulimbikitsa zakudya zochepa za GI, monga mbewu zonse ndi ufa, masamba owuma, zipatso, masamba, madzi a agave, etc.

Makhalidwe abwino omwe mumayamba lero adzakhala opindulitsa mukamayembekezera Mwana. Zowonadi, kudya chakudya choyenera musanayambe komanso pa nthawi yapakati kumathandiza kupewa matenda a shuga.

CHIKWANGWANI chimathandizira kuti thupi lisamatengeke ndi shuga kapena chakudya, motero kuwongolera katulutsidwe ka insulin. Ganiziraninso za mbewu za fulakesi kapena sikwashi, blond psyllium, agar-agar kapena oat bran, zomwe mutha kuwonjezera pamasamba anu osaphika kapena yogati.

Limbikitsani chonde chanu: sankhani mafuta oyenera

Palibe funso lakuchotsa mafuta pazakudya zanu poyesa kukhala ndi mwana! Mukungoyenera kusankha bwino…

Un kudya bwino kwa omega-3 amatenga nawo mbali pakugwira ntchito koyenera kwa thupi lathu, moteronso la dongosolo lathu lobala. Kaya ndinu "oyesedwa mwana" kapena ayi, ndikofunikira kuphatikiza mafuta acid awa muzakudya zanu zatsiku ndi tsiku. Kukonda azitona, rapeseed, mtedza kapena linseed mafuta ndi ma margarine olemera mu omega-3 ku mafuta ena. Nthawi zonse muzidya nsomba zonenepa (monga mackerel, anchovies, sardines, sardines, cod chiwindi, etc.), nsomba zam'madzi ndi mazira a nkhuku zoweta panja kapena kuchokera ku ulimi wamba.

Kudziwa: omega-3s kuti mupitilize kuyamwa pa nthawi ya mimba tenga nawo mbali kukula kwa minyewa ya mwana wanu.

Ma trans mafuta acids, kuphatikiza pa kulimbikitsa kunenepa kwambiri, matenda amtima, shuga ndi khansa, amalepheretsa chonde. Amabisala muzakudya zokonzeka komanso zinthu zina zamafakitale, pansi pa mawu akuti "hydrogenated masamba mafuta“. Werengani zolembedwa mosamala!

Dongosolo la ana ndi zakudya: sankhani mkaka woyenera

Ngati mukufuna mwana panjira iliyonse, kusiya 0% yoghurts ndi mkaka wosakanizidwa ! Malinga ndi ofufuza a Harvard, zinthu zamkaka izi, zomwe zili ndi mafuta ochepa, zimakhudza momwe mahomoni athu amagonana. Zotsatira zake: silhouette ikhoza kukhala yocheperako, koma thumba losunga mazira limakhala lopweteka kwambiri.

Mofananamo, mkaka wonse zingapangitse kuti tikhale ndi chonde, malinga ngati ali abwino.

Kudya mkaka wathunthu umodzi kapena ziwiri patsiku kungathandize kubwezeretsa ovulation. Limbikitsani theka-skimmed mkaka (ngati mukufunadi), mkaka wonse, fromage blanc, Swiss cheese ndi yogati yopanda mafuta ochepa. Ayisikilimu ndi tchizi amakondedwanso, koma pamlingo wokwanira.

Vitamini B9: chakudya chofunikira chowonjezera

Kupatsidwa folic acid, kapena vitamini B9, ndi zofunika kwa amayi a msinkhu wobereka. Vitamini wamtengo wapataliyu amathandizira pakuyenda bwino kwa msambo, motero, nawonso pa nthawi ya ovulation ndi kutenga pakati ... Vuto lokhalo: amayi a msinkhu wobereka samadya mokwanira. Ichi ndichifukwa chake si zachilendo kupatsidwa folic acid ndi dokotala pamene mukuyesera kutenga pakati. Nkhani yabwino, mutha kuyiyikanso pa mbale yanu! Zitsanzo za zakudya zokhala ndi folate: sipinachi, letesi wa nkhosa, mphodza, mphodza, vwende, chestnut, oats, buckwheat, quinoa, mussels, clams, yisiti ya brewer, walnuts, nandolo ...

Kupatsidwa folic acid kumakhalanso ndi ubwino wambiri mwana wanu akayamba. Amayendetsedwa miyezi ingapo isanayambe kutenga pakati komanso m'nthawi ya trimester yoyamba ya mimba, amachepetsa chiopsezo chakutaya padera, amateteza mwana ku zina zolakwika (Kuchokera neural chubu makamaka yotchedwa spina bifida) ndipo imalepheretsa kubadwa msanga.

Zakudya Zomwe Muyenera Kuzipewa Kuti Muwonjezere Mwayi Wanu Wopeza Oyembekezera

Ngati pali zakudya zokomera kutenga pakati, palinso zakudya zomwe ndibwino kuzipewa, kapena zomwe ndizofunikira kuchepetsa kumwa. Iyi ndi nkhani ya zopangidwa ndi mafakitale, zomwe nthawi zambiri zimakhala zonenepa kwambiri, zamchere kwambiri kapena zotsekemera komanso zimakhala ndi zowonjezera zambiri. Izi ndizochitikanso pazakudya zokazinga, makeke, nyama yofiira ndi nyama yozizira, mowa ndi khofi.

Mawu Otsatira: zakudya zosiyanasiyana komanso zopatsa thanzi zomwe zimanyadira malo a zipatso ndi ndiwo zamasamba zanyengo, makamaka zamasamba kuti mupewe mankhwala ophera tizilombo.