Nthawi zambiri amanenedwa kuti chakudya choyamba cha tsiku ndi chofunika kwambiri pa tsiku ndipo chifukwa chabwino: thupi lanu lasala kudya kwa 10 kwa maola 12 ndipo kotero silinalandire mphamvu. Chofunika kwambiri pa nthawi ya mimba ndi chakudya cham'mawa, kuphatikizapo amayi omwe ali ndi nseru.

Anu abwino kadzutsa adzakhala amene adzakhala bwino bwino kukhutiritsa zilakolako zanu ndi kukwaniritsa zofunika kuti chakudya chamagulumagulu. Chokoma kapena chokoma, pali chakudya cham'mawa chochuluka monga momwe zimakhudzira mayi woyembekezera.

Koma onse adzapereka pa nthawi yomweyo chakudya amene ali gwero lalikulu la mphamvu kwa maselo a chamoyo, mafuta zofunika ntchito yawo yoyenera, kashiamu kwa kukula kwa mwanayo ndi kumene, mavitamini, mchere, CHIKWANGWANI ndi antioxidants.

Ngati ili bwino, chakudya cham'mawa chingathe:

• kupewa kusala kudya kwa nthawi yayitali zomwe zingawononge kukula kwa mwanayo
• amakwaniritsa zosowa za glucose wa fetal
• kukwaniritsa zosowa za vitamini ndi mchere za amayi ndi mwana
• pewani zovuta zamaulendo ngati phalalo silinayeretsedwe komanso ngati chipatsocho chadyedwa mwatsopano
• pewani kumverera kosasangalatsa kwanjala masana ndi kupewa zokhwasula-khwasula, zomwe ndi chifukwa cha kunenepa kwambiri.

Ndipo ngati ndinu m'modzi mwa 50% ya amayi apakati omwe ali ndi nseru, kudya chakudya cham'mawa chabwino kudzawathandiza chifukwa chokumbukira kuti njala imawonjezera nseru.

Perekani mafuta abwino: chakudya chochepa cha GI

Monga mukudziwira, ma carbohydrate ndi mafuta a thupi lanu, ndipo, ndithudi, a mwana wanu. Koma chenjerani: sizinthu zonse zama carbohydrate zomwe zimapangidwa mofanana pazakudya. Tidazolowera kunena kuti pali shuga pang'onopang'ono komanso shuga wothamanga. Malingaliro awa sali olondola kwenikweni. Kunena zowona, pali mitundu iwiri yama carbohydrate:

• Zomwe zimawonjezera shuga m'magazi ndikuyambitsa hypoglycemia. Izi zimabweretsa, pambuyo pa chakudya, kumverera kosasangalatsa kwa kutopa, njala kapena ngakhale kusapeza bwino. Izi zimatchedwa high GI (Glycemic Index) chakudya. Pankhani ya kadzutsa, izi zimakhudzanso mkate woyera mwachitsanzo, komanso mkate wonyezimira, chimanga cham'mawa "chakudya cham'mawa", shuga woyera, bulauni ndi shuga wambiri komanso makeke ambiri.
• Zomwe zimapangitsa kuti shuga achuluke pang'ono komanso zomwe sizimayambitsa hypoglycemia. Iwo amakhutitsidwa kwa nthawi yayitali ndipo amakulolani kuti mupewe njala pakati pa chakudya. Izi ndi mkate wakuda, mkate wakuda, Wasas ulusi, oatmeal, flaky muesli, zipatso za oleaginous (amondi, walnuts, hazelnuts, etc.) ndi zipatso zambiri. . Zotsekemera zotsatirazi zilinso ndi GI yotsika: fructose, madzi a agave, xylitol, shuga wa kokonati, uchi wa mthethe.

Monga mukuwonera, ili ndi gawo lachiwiri lazakudya zomwe zimayenera kuyanjidwa makamaka popeza zili ndi mavitamini ambiri, mchere, ulusi zomwe zimakupatsani mwayi wopezanso mphamvu zanu popewa kukwapula kwapampu pakati pa chakudya.

Lembani mavitamini

Ponena za mavitamini, palibe chomwe chimapambana zipatso ndi ndiwo zamasamba! Olemera mu mavitamini, mchere, fiber ndi antioxidants, ndizo zakudya zathanzi. Madzi amasamba ndi otchuka (celery, karoti, fennel, zukini, etc.) koma ngati si chikho chanu cha tiyi, khalani mu classic mwa kusankha chipatso chomwe mwasankha. Chabwino chingakhale kusinthasintha zipatso zanu pafupipafupi kuti mutengere mwayi pazakudya zamtundu uliwonse ndikuzidya mwatsopano kuti mupindule ndi kuchuluka kwa mavitamini, kusunga ulusi (wofunikira kuti matumbo ayende bwino) ndi ma antioxidants omwe ali nawo. . . Dulani mu zidutswa ndikusakaniza ndi mkaka ndi chimanga, apanga chakudya cham'mawa chabwino kwambiri! Madzi a zipatso ndi ma smoothies ndi njira yokoma yosungiramo mavitamini, malinga ngati akufinyidwa kapena kusakanikirana kunyumba. Sizitenga nthawi zambiri kuposa mphindi ziwiri, ganizirani!

Nanazi, pichesi, apricot, nectarine, apulo, peyala, mango, nthochi, zipatso zofiira, clementines, lalanje, manyumwa, quince, mkuyu, persimmon, kiwi, nectarine, vwende, plums, mphesa ... mndandanda ukupitirira!

Popanda kuyiwala calcium!

Pa nthawi ya mimba, calcium imagwira ntchito yofunika kwambiri pakukula kwa mafupa ndi kukula kwa mwana. Zakudya za mkaka, kaya ndi ng'ombe, nkhosa kapena mbuzi, ndi gwero labwino kwambiri la calcium: yogurts, tchizi zoyera, faisselle, Swiss yaying'ono, tchizi, mkaka. Kwa amayi omwe sadya mkaka wa nyama, mwina mwa kusalolera kapena kulawa, zakumwa zamasamba ndi njira yabwino kwambiri, bola ngati asankha bwino ndi calcium. Pali zakumwa zamasamba za amondi, hazelnut, oat, spelled, chestnut, mpunga. Zogulitsa za soya (yogati kapena zakumwa zamasamba) ziyenera kupewedwa panthawi yomwe ali ndi pakati chifukwa ndizochepa zomwe zimadziwika ponena za zotsatira za nthawi yayitali za phytoestrogens zomwe zimakhala nazo.

Ganizirani za mafuta

Mosiyana ndi zomwe anthu ambiri amakhulupirira, mafuta sayenera kuletsedwa. M'malo mwake! Chifukwa ngati asankhidwa amtundu wabwino, amakhala ndi chitetezo pamitsempha yanu ndikulola kukula kwabwino kwa minyewa ya mwana wosabadwayo ndi maselo ake amaso. Buluu ali ndi ubwino wokhala ndi vitamini A wochuluka, wokhudzidwa ndi masomphenya, chitetezo cha khungu, kukula ndi kukana matenda. Lilinso ndi Vitamini D yomwe imathandiza kukonza bwino kashiamu. 10 g ya batala kuti atsatire mkate wanu ndi ndalama zabwino kwambiri. Kuti mukhale ndi mafuta abwino amafuta acids, mutha kusankha amondi kapena hazelnut puree mwachitsanzo (makamaka wathunthu komanso wopanda shuga wowonjezera).

Hydrate bwino

Mukagona usiku, ndikofunikira kuthira madzi bwino ndipo izi ndizofunikira kwambiri panthawi yomwe ali ndi pakati. Madzi ndi ofunikiradi kuti awonjezere kuchuluka kwa magazi kuti azithirira thumba, kupanga amniotic fluid ndikupanga thumba. Ngati galasi lamadzi mukadzuka silikusangalatsani, khalani ndi nthawi yokonzekera khofi wabwino kapena tiyi wabwino (mwinamwake wopanda caffeine kapena wopanda caffeine), tiyi wa zitsamba kapena chakumwa cha chicory ngati mukufuna. Chinyengo ndikumwa osachepera kapu yamadzi yayikulu (250 ml). Madzi a zipatso ongofinyidwa ndi njira yabwino yoyambira tsiku chifukwa zipatso zonse zimakhala ndi madzi ambiri.

Mseru imayamba m'masabata oyambirira a mimba ndipo nthawi zambiri imatha kumapeto kwa trimester yoyamba. Komabe, mu 20% ya milandu, amalimbikira, nthawi zina mpaka kumapeto kwa mimba. Nawa malangizo okuthandizani kuchotsa zizindikiro zosasangalatsa izi:

• Pamimba yopanda kanthu, imwani madzi pang'ono. Madzi a carbonated amawoneka kuti ndi othandiza kwambiri.
• Osadumpha chakudya chilichonse ndipo samalani kuti mukhale ndi kadzutsa kabwino. Ndi bwino kuyamba kudya chinachake mukadali pabedi, musanadzuke n’komwe. Komabe, pewani kugona pansi mutangomaliza kudya, ndipo dikirani mphindi 5 mpaka 10 musanadzuke.
• Gawani zakudya zanu muzakudya zingapo zazing'ono, zopepuka, ndipo ngati mulibe njala m'mawa, khalani ndi zakudya zopepuka monga mkaka ndi zipatso kuti muyambe. Mudzamaliza ndi phala m'mawa kwambiri komanso ma amondi mwachitsanzo.
• Pewani chakudya cham'mawa cholemera kwambiri komanso chonenepa kwambiri, chovuta kugayidwa. Chifukwa chake pewani makeke ndi zinthu zamakampani monga keke ya mapaundi, ma donuts kapena ma brioches.

Nachi chitsanzo cha chakudya cham'mawa cha mafani amtundu wa mkate-batala-jamu:

• Chakumwa chotentha: kulowetsedwa, khofi kapena tiyi (mwina decaffeinated kapena decaffeinated)
• 60 g wa mkate wambiri wambiri kapena fulakesi
• 10 g batala
• 2 tbsp. mpaka c. kugwa
• 1 mbale ya mkaka, 1 yogati kapena 1 faisselle kapena 2 yaing'ono Swiss kapena 1 fromage blanc
• 1 zipatso zanyengo, zonse kapena madzi

Kwa amayi omwe amakonda kadzutsa koyambirira, kosiyanasiyana, mavitamini 100%, olemera mu fiber ndi Omega-3:

• Chakumwa chotentha: kulowetsedwa, khofi kapena tiyi (mwina decaffeinated kapena decaffeinated)
• 40 g unga wa ngano
• 100 g wa kanyumba tchizi kapena 1 yogurt
• Zipatso zamafuta zomwe mungasankhe (ochepa 1): maamondi, mtedza kapena mtedza
• Zipatso 1 zatsopano zodulidwa: 1 apulo, 1 peyala, 2 kiwis, 2 clementines, 1 pichesi, 3 ma apricots, 1 pichesi, 1 brugnon, 100 g wa zipatso zofiira kapena 1/2 nthochi kapena 1/2 mango.
• 1 C. mpaka c. shuga, fructose kapena agave madzi
• Kusankha: nyemba za vanila kapena sinamoni

Sakanizani oatmeal ndi mkaka ndi chipatso. Kometsani malingana ndi zokonda zanu ndipo mwina onjezerani vanila kapena sinamoni.