Nditatha nkhani yanga yonena za zakudya zoyenera za amayi apakati, ndidalandira mafunso ambiri. Makamaka, ndidafunsidwa zomwe ndingadye kwa iwo omwe akufuna kutenga pakati komanso nthawi yomweyo kudya zakudya zokhazokha.
Mwinanso, mafunsowa amayamba chifukwa cha kukayikira kwa anthu omwe amadya zakudya zamagulu m'dera lathu, zomwe zimakonda kudzudzula mavuto awo onse azaumoyo pazakudya zochokera ku mbewu. Ine ndekha ndamva kangapo kuti ndizovuta kutenga mimba popanda mapuloteni a nyama. Inde, ndizosatheka kunena mosapita m'mbali kuti zakudya zokhala ndi zomera zimakhala zathanzi kusiyana ndi zakudya za nyama: ngati pali mbatata, mpunga ndi pasitala (kawirikawiri, zomera zina), izi sizidzabweretsa zabwino.
Ichi ndichifukwa chake ndidaganiza zolemba zomwe ziyenera kuphatikizidwa pazakudya za amayi oyembekezera ndi abambo kuti awonjezere mwayi wokhala ndi pakati komanso kubereka mwana wathanzi.
Kugwira ntchito molondola kwa ziwalo zoberekera kumagwirizana mosagwirizana ndi zakudya zabwino. Zakudya zimakhala ndi zinthu zofunika kupanga mahomoni ena, komanso ma antioxidants omwe amateteza mazira ndi umuna ku zopitilira muyeso zaulere. Komabe, pali zakudya ndi zowonjezera zowonjezera zomwe sizili bwino ndipo zingayambitse mavuto a chonde.
Omwe amatsata zakudya zamasamba amafunika kuyang'anitsitsa zakudya zawo mosamala kwambiri kuti athetse kusowa kwa zinthu zina zofunika.
Moms-to-be (ndi abambo) ayenera kutsatira malamulo osavuta.
- Zowonjezera zambiri, ndiwo zamasamba ndi zipatso
Masamba obiriwira obiriwira, zipatso ndi ndiwo zamasamba zowoneka bwino zili ndi zinthu zambiri zoteteza ku antioxidants komanso kufufuza mchere womwe umathandizira kuchepetsa kukhudzidwa kwa thupi ndi ma free radicals ochokera ku kuwala kwa dzuwa ndi utsi wotulutsa, zomwe zimatha kuwononga ziwalo zoberekera, mazira ndi umuna. Opambana pakati pawo ndi blueberries, collard masamba ndi tsabola wofiira.
Kuphatikiza apo, masamba obiriwira obiriwira, spirulina, ndi zipatso za citrus ndizambiri. Ichi ndi chimodzi mwa zakudya zomwe thupi la mayi woyembekezera limafunikira. Amachepetsa chiopsezo cha kubadwa kwa mwana wakhanda. Idyani zipatso zosakaniza ziwiri komanso masamba atatu tsiku lililonse.
- Malo Otetezeka a Omega-3 ndi Omega-6
Ma acid acids awa ndiofunikira kuti akhalebe ndi thanzi labwino - amathandizira kupanga mahomoni, amachepetsa kutupa, komanso amathandizira kusamba.
Zomera zokhala ndi mafuta athanzi zimaphatikizapo mafuta a flaxseed, mafuta a hemp, avocado, nthangala za sesame, mtedza, mbewu za chia, ndi walnuts.
- Muziganizira kwambiri zachitsulo
Amapezeka mu katsitsumzukwa, nyemba, nyemba zophika ndi mphodza, buckwheat ndi masamba obiriwira. Zodabwitsa ndizakuti, kutsetsereka kwa nyemba, mbewu, ndi njere kumachepetsa kuchuluka kwa phytate ndikuwonjezera kuyamwa kwachitsulo. Iron ndi yofunika kwambiri pa nkhani za chonde chifukwa imalimbitsa ntchito zoberekera za thupi.
- Mbewu zina zonse
Kupezeka kwa mbewu zonse mu zakudya kumadziwika kuti kumathandizira kuchepetsa kunenepa, komwe kumawonjezera mwayi wokhala ndi pakati. Izi zimachitika makamaka chifukwa choti mavuto aziberekero azimayi nthawi zambiri amakhala ogundana.
Mbewu ndi magwero abwino kwambiri a ma carbohydrate ovuta, omwe ambiri amawatcha "zakudya zathanzi." Mkate wa tirigu wonse, quinoa, oatmeal, ndi mpunga wa bulauni zimapereka kutulutsidwa kwa shuga pang’onopang’ono m’mwazi, mosiyana ndi magwero ena. Izi zikutanthauza kuti simuyenera kuda nkhawa ndi kuchuluka kwadzidzidzi kwa shuga m'magazi ndi insulin yomwe ingasokoneze ntchito yanu yakubala.
- Zochepa zomwe zingatheke Kuchepetsa kubereka
Yesetsani kuchotsa kapena kuchepetsa muzakudya zanu mowa, caffeine, chakudya chosavuta, soya, zakudya zopanda mafuta (zotsirizirazi, monga lamulo, zimadzaza ndi shuga ndi zowonjezera mankhwala).
- Zowonjezera Zabwino Zowonjezera Kuchulukitsa
Zakudyazi ndizoteteza kwambiri mazira ndi umuna ndikuthandizira kupanga mahomoni. Zakudya zabwino kwambiri zitha kugulidwa m'sitolo iyi.
Poppies zamakalabu. Maca ndi chakudya chodyera chopangidwa kuchokera ku Peru chomwe, mwa zina, chawonetsedwa kuti chithandizira kuyika dongosolo la endocrine. Maca amabwera mu makapisozi, ufa ndi mavitamini omwe amatha kumwa tsiku lililonse.
Jelly yachifumu. Amalimbikitsa mapangidwe abwino mazira ndi normalizes ubereki dongosolo. Royal jelly imakhala ndi mavitamini A, B, C, D ndi E, komanso imakhala ndi mchere monga calcium ndi iron, ndi ma amino acid onse ofunikira. Ili ndi antibacterial ndi immunostimulating properties.
Njuchi phula ndi mungu njuchi. Mungu wa njuchi uli ndi mapuloteni ochulukirapo 50% kuposa ng'ombe ndipo uli ndi mavitamini ndi mchere wambiri. Propolis ndi mankhwala amphamvu a chitetezo chamthupi omwe amathandiza kulimbana ndi kutupa komanso amathandizira pochiza endometriosis. Amapezeka mu makapisozi kapena kuwonjezera uchi.