Zamkatimu
Zaka zoyamba za moyo waumunthu zimadziwika ndi kusintha kwa thupi mofulumira kwa thupi, zomwe zimafuna njira yapadera ya zakudya. Pa nthawi ya mimba ndi kuyamwitsa, ubwana, ubwana ndi unyamata, zosowa zathu za zakudya zambiri zimakhala zazikulu kuposa nthawi ina iliyonse m'moyo.
Muuchikulire, cholinga chachikulu ndi kupewa matenda aakulu. M'mawu ena, zakudya ayenera kukhala ndi mafuta ochepa ndi CHIKWANGWANI, ndipo m'zaka zoyambirira za moyo, chidwi kwambiri ayenera kuperekedwa pa kukula ndi chitukuko cha thupi, ndiko kuti, kuti moikira magwero a mphamvu ndi zakudya. Poganizira kusiyana kwakukulu kumeneku pazakudya zomwe zimafunikira m'thupi lanu, mutha kuzindikira bwino momwe zakudya zamasamba zimakhudzira thanzi lanu.
Mimba ndi kuyamwitsa
Funso likhoza kubwera - kodi zakudya zanu zamasamba ndizokwanira kuthandiza kamnyamata kakang'ono kameneka kamene kamagawana nanu chakudya? Osapupuluma. Ndi nzeru zochepa, mutha kupeza zakudya zonse zofunika zomwe inu ndi mwana wanu mumafunikira. Pali maubwino angapo kwa amayi osadya masamba pa nthawi yapakati komanso yoyamwitsa, kuphatikiza kuchepetsa chiopsezo cha kunenepa kwambiri komanso kuthamanga kwa magazi. Kuphatikiza apo, zakudya zamasamba nthawi zambiri zimakhala ndi michere yambiri m'mbewu zonse, zipatso, ndi ndiwo zamasamba, komanso zakudya zamafuta ochepa kwambiri.
Kwa omwe ali ndi lacto-ovo-zamasamba, chiwopsezo cha kusadya mokwanira kwa michere m'thupi sichokwera kuposa cha anthu "omnivorous". Pokonzekera zakudya zanu pa nthawi ya mimba, muyenera kumvetsera kwambiri chitsulo, zinc komanso, mwina, mapuloteni. Poyerekeza ndi mayi woyembekezera yemwe sadya zamasamba, wodya zamasamba wa lacto-ovo amakhala ndi zovuta zochepa zopatsa thupi folic acid ndi calcium.
Amayi anyama omwe amakonzekera bwino zakudya zawo amathanso kukwaniritsa zosowa zonse za thupi lawo popanda vuto lililonse. Kuphatikiza pa zinki, chitsulo ndi mapuloteni, omwe amatha kukhala ovuta kwa omwe amadya zamasamba ndi lacto-ovo, muyeneranso kusamalira zakudya zomwe nthawi zambiri zimaperekedwa m'thupi kudzera mumkaka - makamaka calcium, vitamini D ndi vitamini. B12.
Malangizo Okonzekera Chakudya kwa Amayi Omwe Ali ndi Zamasamba ndi Zamasamba
1. Dzikhazikitseni ntchito yopeza 11-16 kg pa nthawi ya mimba.
Kulemera kwa 11-16 kg kumabweretsa chitukuko chabwino kwambiri cha amayi ndi mwana. Azimayi akuluakulu ayenera kuyang'ana malire apamwamba (16 kg), ndi amayi ang'onoang'ono omwe ali ndi malire otsika (11 kg). Popanda kulemera, tikulimbikitsidwa kuti tiwonjezere makilogalamu 13-18, komanso kwa amayi oyembekezera omwe ali onenepa kwambiri, omwe safunika kudziunjikira "mafuta osungira" kuti apange mkaka wa m'mawere, kuwonjezeka kwa 7-11 kg. nthawi zambiri zimakhala zokwanira. Tiyenera kukumbukira kuti anthu ambiri omwe amakhulupirira kuti ali ndi vuto la kunenepa kwambiri amalakwitsa, ndipo kulemera kwawo kuli mkati mwadongosolo labwino. Musanayese kuchepetsa kulemera pa nthawi ya mimba, onetsetsani kuti mufunsane ndi katswiri wa zakudya. Mungakhale mukudzimana mosayenera inuyo ndi mwana wanu wosabadwa zakudya zofunika. Osayesa kuonda mukakhala ndi pakati - ndizowopsa!
Kuti muonde, onjezerani ma calories 100 owonjezera patsiku pazakudya zanu m'miyezi itatu yoyambirira ya mimba ndi zopatsa mphamvu 300 patsiku kwa miyezi isanu ndi umodzi yotsalayo. Ma calories 300 amangoposa nkhuyu zatsopano zitatu kapena ma amondi khumi ndi awiri patsiku, ndipo ma calories XNUMX angapezeke kuchokera ku sangweji imodzi ya peanut butter ndi nthochi. Ngati ndinu onenepa kwambiri kapena osanenepa mokwanira, muyenera kuwonjezera kudya kwa calorie tsiku lililonse.
Ngati m'miyezi itatu yoyamba ya mimba mumamva kudwala m'mawa, palibe chilakolako, onetsetsani kuti muyese kuwonjezera zakudya ndi mapuloteni ovuta ku zakudya zanu. Osatengeka ndi maswiti ndi zakudya zamafuta, idyani kangapo patsiku ndikumwa madzi ambiri momwe mungathere.
2. Idyani zakudya zamasamba zosiyanasiyana zopatsa thanzi.
Pa nthawi ya mimba, zakudya zanu zopatsa thanzi zimakula kwambiri, ngakhale kuti zopatsa mphamvu zanu zidzawonjezeka pang'ono. Izi zikutanthauza kuti muyenera kusiya zakudya zambiri "zopanda ntchito" zopanda thanzi. Ndi bwino kuganizira zakudya zonse.
3. Dzipangireni chakudya cha nyemba tsiku lililonse.
Pa mimba, muyenera nthawi zonse kutembenukira ku nyemba zomwe zimathandiza kuwonjezera mapuloteni a thupi, chitsulo ndi nthaka, zomwe ndizofunikira kuti mukhale ndi pakati komanso wathanzi. Zakudya izi ndizofunikira pakukula kwa chiberekero ndi kuchuluka kwa magazi, komanso kukula kwa fetal.
4. Idyani chakudya chochuluka kuchokera ku mkaka ndi mkaka.
Kuchulukitsa kashiamu wanu pa nthawi ya mimba kumathandiza kuonetsetsa kuti mafupa ndi mano apangidwe bwino, ndipo zimakhala ndi phindu pa dongosolo lamanjenje la mwana wanu, minofu, ndi magazi. Calcium ndi yofunikanso kwa thupi lanu.
Kuti mayamwidwe abwino komanso kuyamwa kwa calcium pa nthawi yapakati, mudzafunika kuchuluka kwa vitamini D, komwe kumapezeka tsiku lililonse padzuwa - anthu omwe ali ndi khungu loyera amalimbikitsidwa mphindi 20, omwe ali ndi khungu lakuda - ola limodzi. tsiku. Vitamini D athanso kupezedwa kuchokera ku mkaka wa ng'ombe wowumbidwa kapena cholowa mmalo ndi margarine (werengani zolembedwa mosamala). Anthu omwe alibe kuwala kwa dzuwa komanso anthu okhala kumpoto amalangizidwa kuti amwe mapiritsi a vitamini D (osapitirira 400 IU patsiku).
5. Wonjezerani kudya kwanu kwa omega-3 fatty acids kufika pa 1% ya ma calories anu onse.
Pa mimba ndi mkaka wa m`mawere, mufunika mafuta zidulo zofunika kwambiri kuonetsetsa bwinobwino chitukuko cha ubongo ndi maso a mwana wosabadwayo. Chifukwa chake, ndikofunikira kuwonjezera ma omega-3 mafuta acids mpaka 1% ya zopatsa mphamvu zonse. Zakudya zomwe zili ndi omega-3 fatty acids okwanira kwa munthu amene amatenga 2400 kcal. mu tsiku:
• Supuni 1 ya mafuta a flaxseed • Supuni 1 ya mafuta a canola ndi kapu imodzi ya soya wophika • Makapu 1 a broccoli owiritsa, masupuni 1,5 a mtedza ndi 4g soya tofu wolimba.
6. Phatikizani gwero lodalirika la vitamini B12 muzakudya zanu zatsiku ndi tsiku.
Kufunika kwa thupi kwa vitamini B12 kumawonjezeka pa nthawi ya mimba ndi lactation, chifukwa kumafunika kuthandizira kuwonjezeka kwa magazi, kukula ndi chitukuko cha khanda. Kwa odya zamasamba a lacto-ovo, makapu atatu a mkaka wa ng'ombe kapena dzira limodzi ndi makapu 3 a mkaka akwanira.
7. Odya zamasamba ndi omwe ali pachiwopsezo cha kuperewera kwa zakudya m'thupi, kusowa kwa zakudya m'thupi, kapena omwe sangathe kusunga zakudya zokhazikika amalangizidwa kuti amwe mankhwala apadera a vitamini-mineral. A folate supplement komanso iron akulimbikitsidwa kwa amayi onse oyembekezera.
Mavitamini Owonjezera
Simungathe kudya chakudya chochuluka monga momwe mukufunira chifukwa cha nseru, kusafuna kudya, kapena chifukwa china. Tengani mavitamini ndi mineral supplements.
Kumbukirani kuti zakudya zopatsa thanzi sizingathe kulipira zakudya zosakwanira, choncho ngati mutazitenga, yesani kupanga zakudya zanu kuti zikhale zokwanira komanso zathanzi. Osamwetsa mavitamini ndi mchere wokulirapo kuposa momwe zasonyezedwera pa lebulo (pokhapokha ngati adokotala atakuuzani).
Maminerali amodzi ndi mavitamini owonjezera kuwonjezera pa ayironi, folate, calcium, ndi vitamini B12 akhoza kukhala poyizoni ku thupi la mwana choncho sayenera kumwedwa pokhapokha ngati adokotala akuuzani.
Malangizo Owonjezera pa Kuyamwitsa ndi Zakudya Panthawi Yoyembekezera
Pamene mukuyamwitsa, zakudya zanu zopatsa thanzi zimakhala zapamwamba kwambiri kuposa momwe zimakhalira komanso zofanana ndi zomwe zili m'miyezi isanu ndi umodzi yapitayi. Amayi olemera wamba amafunikira ma calories 400-500 patsiku. Ndalamazi zitha kupezeka kuchokera ku mbale imodzi ya supu ya mphodza, mikate yosiyanasiyana ya chimanga, ndi kapu yamadzi alalanje. Ngati ndinu onenepa kwambiri, muyenera kudya zopatsa mphamvu 1-800, kuwonjezera pafupifupi 1000 zopatsa mphamvu pa chakudya (mwachitsanzo, kapu ya lalanje kapena mkaka wa soya ndi kashiamu ndi chidutswa cha mkate tahini) ndi kukonza zina tsiku lililonse akamwe zoziziritsa kukhosi masana. phala. Kumbukirani kuti ndi zakudya zosakwanira, mkaka wa m'mawere umavutika poyamba!
Pa nthawi yoyamwitsa, mudzafunika madzi owonjezera. Yesetsani kumwa madzi ambiri nthawi iliyonse mukudyetsa mwana wanu.
Muyenerabe kuchepetsa kudya kwanu kwa caffeine. Mowa umalowetsedwa msanga mu mkaka wa m'mawere choncho sayenera kugwiritsiridwa ntchito molakwika. Makanda ena amakhudzidwa kwambiri ndi adyo, anyezi, ndi zokometsera zokometsera zokometsera, motero amafunikira kuchepetsedwa. Ngati mwana wanu ali ndi colic, eczema, kapena mphuno yosatha, zomwe zimayambitsa matendawa zikhoza kubisika muzakudya zanu. Ngati banja lanu linali ndi ziwengo, m'pofunika kufufuza momwe zakudya zomwe zingayambitse ziwengo ndikuyesera kuchepetsa kapena kusiya kuzigwiritsa ntchito.
Azimayi omwe ali ndi vuto la kusowa kwa zakudya zinazake nthawi zina amafunika kudya zakudya zowonjezera. Onetsetsani kuti zowonjezera zomwe mumatenga zili ndi vitamini B12, vitamini D, iron, ndi zinc. Azimayi amtundu wanji ayenera kusamala kwambiri kuti apeze vitamini B12 wokwanira panthawi yoyamwitsa. Amayi ena amafunikiranso zowonjezera za calcium.
“Encyclopedia of Vegetarianism” yolembedwa ndi K. Kant