Mimba ndi nthawi yapadera kwambiri kwa mkazi. Chifukwa chake, zachidziwikire, muyenera kuganizira mozama zakudyazo kuti muthandize mwana wanu kukula ndikumupatsa chiyambi choyenera m'moyo.
"Idyani awiri" si njira yabwino yothetsera vutoli: kunenepa kwambiri pa nthawi ya mimba kungayambitse kubereka komanso kumayambitsa matenda. Palibe chifukwa chowonjezera kuchulukitsa kwa calorie yanu chifukwa chakuti muli ndi pakati. Komanso, izi ziyenera kuchitidwa powononga zinthu zotsika mtengo, zomwe mwanayo adzalandira. Komabe, muyenera kuwonjezera zopatsa mphamvu zazakudya - pafupifupi 300 kilocalories patsiku.
Kuphatikiza apo, pali zakudya zina zomwe muyenera kuziphatikiza pazakudya zanu panthawi yomwe muli ndi pakati zivute zitani - ngati zili choncho chifukwa zimathandiza kupewa zovuta za kubadwa ndikuchepetsa zovuta. Nawu mndandanda wa iwo:
- Folate / kupatsidwa folic acid
Folate (yomwe imapezeka mu zakudya zachilengedwe) ndi folic acid (zowonjezera) ndizofunikira kwambiri masiku 28 oyamba atatenga pathupi. Madokotala amalimbikitsa kumwa zowonjezera folic acid, koma mutha kuwonjezera kuchuluka kwa zakudya monga masamba, zipatso, mtedza, nyemba, nandolo, ndi mbewu mpaka mutakhala ndi pakati. Mwachitsanzo:
- chikho * cha sipinachi yaiwisi chili ndi ma micrograms 58 a folate, ndipo chikho cha sipinachi yophika, yopanda mchere, yopanda mchere imakhala ndi ma micrograms 263;
- 1/2 chikho cha avocado yosaphika - 59 mcg
- 64 chikho chodulidwa romaine letesi - XNUMX mcg
- Mphukira 4 ya katsitsumzukwa kophika - 89 mcg;
- kapu ya ziphuphu zophika ku Brussels - 47 mcg;
- 78 chikho chophika quinoa - XNUMX mcg
- chikho cha parsley - 91 mcg
RDA yofunikira kuti ichepetse mwayi waziphuphu za neural tube (monga kutsekeka kwa msana wam'mimba ndi anencephaly) ndi ma micrograms 400.
- Omega-3 mafuta acids
Amayi ambiri samapeza omega-3 fatty acids okwanira panthawi yapakati, zomwe ndizofunikira pakukula kwamanjenje amwana, maso ndi makutu. Amayi apakati ayenera kulandira mamiligalamu 300 a omega-3 fatty acid patsiku.
Anthu ambiri amaganiza kuti nsomba ndiye yolemera kwambiri kapena gwero lokhalo la omega-3s. Komabe, mitundu ina ya nsomba ikhoza kukhala yoopsa chifukwa cha mercury yomwe ili nayo: momwe chitsulo ichi chimakhudzira mwana wosabadwa m'mimba chimatha kubweretsa kuchepa kwamaganizidwe, ziwalo za ubongo, kugontha, komanso khungu. Chifukwa chake, zakumwa za m'nyanja panthawi yomwe ali ndi pakati ziyenera kukhala zochepa. Nthawi zambiri, azimayi, atazindikira za ngoziyi, amakana zakudya zam'madzi, pomwe samalozera omega-3 muzakudya zawo. Mwamwayi, pali njira zambiri zopezera omega-3: mbewu za chia, mtedza, udzu wam'madzi, peyala.
- Calcium ndi magnesium
Pakati pa mimba, thupi la mayi limafunikira calcium yowonjezera, yomwe ndiyofunikira pakukula kwa mwanayo. Ngati kudya kashiamu sikokwanira awiri, mwanayo amatenga momwe angafunire, ndipo thupi la mayi limayamba kuperewera, zomwe zingayambitse mafupa ake. Kuchuluka kwa calcium kwa amayi apakati ndi mamiligalamu 1400.
Komabe, musadumphe mkaka! Chifukwa cha okosijeni wa zinthu zamkaka, calcium imatsukidwa pamodzi ndi asidi, zomwe thupi lanu limayesa kuletsa. M'malo mwake, idyani masamba obiriwira monga broccoli, zitsamba, nkhaka, letesi yachiroma, zitsamba zam'nyanja, mpiru, sipinachi, ndi nthangala za sesame / tahini kuti mukwaniritse zosowa zanu za tsiku ndi tsiku za calcium.
Ndipo kuti thupi likhale ndi calcium yokwanira, limafunikira chinthu china chofunikira - magnesium. Kuphatikiza apo, magnesium imathandizira kuti magayidwe am'mimba azigwira bwino ntchito komanso amathandizira kudzimbidwa. Mbewu za hemp, dzungu, ndi spirulina ndizochokera ku magnesium.
- Iron
Pakati pa mimba, chiopsezo chotenga kuchepa kwa magazi m'thupi kumawonjezeka chifukwa kudya kwachitsulo tsiku ndi tsiku kumawonjezeka kuchokera ku 15 mpaka mamiligalamu mpaka 18 milligrams kapena kupitilira apo. Kuperewera kwachitsulo kwakhala vuto lalikulu padziko lonse lapansi. Chifukwa chake, amayi oyembekezera amafunika kukhala osamala makamaka, makamaka ngati mumadya zamasamba. Malinga ndi kufalitsa American Journal Zachipatala zakudyaKuphatikiza pa kuchepa kwa magazi komwe mayi amakhala nako, kuchepa kwachitsulo kumatha kubweretsa kuchepa kwa kulemera kwake, zovuta pakubereka, komanso mavuto okhala ndi mwana wosabadwa.
Pali zowonjezera zabwino zopangira chitsulo, monga spirulina, nyemba za impso, nyemba zakuda ndi zobiriwira, ndi zakudya zina:
- Magalamu 30 a njere za dzungu amakhala ndi mamiligalamu 4,2 achitsulo;
- kapu ya sipinachi yaiwisi - 0,81 mg (yaiwisi, imakhala ndi vitamini C woyamwa bwino chitsulo),
- 1/2 chikho chophika mphodza 3,3 mg
- 1/2 chikho nandolo yophika - 2,4 mg
Pofuna kukuthandizani kuyamwa chitsulo moyenera momwe mungathere, idyani nyemba zokhala ndi zakudya zopatsa vitamini C monga tsabola belu, tsabola wotentha, thyme, parsley, ndi masamba ena.
- vitamini D
Vitamini D ndikofunikira pakuyamwa kwa calcium komanso kulimbitsa mafupa a mwanayo. Thupi limapanga vitamini D yake ikakhala padzuwa, ndiye kuti simungakhale osowa ngati mumakhala nthawi yokwanira padzuwa. Komabe, ambiri aife tikufunikirabe zowonjezera mavitaminiwa.
Amayi apakati ayenera kupeza mavitamini D osachepera 600 IU tsiku lililonse. Mu 2007, Canadian Pediatric Society yalengeza kuti zomwe amayi apakati ndi 2000 IU. Kulephera kwa Vitamini D kumatha kubweretsa ziwonetsero zobwerezabwereza za broncho mtsogolo.
Ngati simukudya zamasamba, supuni imodzi ya mafuta a chiwindi a cod imakupatsani mavitamini 1360 IU a vitamini D. Ma multivitamini ena asanabadwe amakhala ndi mlingo womwe mumafunikira (ndipo nthawi zina kuposa pamenepo), chifukwa chake simuyenera kutenga china chilichonse.
- vitamini B12
Vitamini B12 zowonjezerazi zimaperekedwa nthawi yapakati, makamaka ngati mayi woyembekezera ndi wosadya kapena wosadyera. Vitamini B12 ndikofunikira muubongo womwe ukukula wa mwana. Ndikofunikanso kwa amayi - asanakhale ndi pakati, atakhala ndi pakati, komanso mukamayamwitsa.
Kulephera kumadziwonetsera ngati ulesi, kukwiya, ndikuchedwa kukula. RDA ya vitamini B12 ndi ma micrograms 2,6 a amayi apakati ndi ma 2,8 micrograms azimayi oyamwitsa.
Ndi zakudya ziti zomwe muyenera kupewa mukakhala ndi pakati
Zachidziwikire, ndikofunikira kukambirana ndi ana anu zoletsa pazakudya. Koma zakudya zina zomwe zitha kuvulaza thupi la mayi wapakati komanso mwana wosabadwa (chifukwa cha mercury, poizoni, mabakiteriya owopsa, ndi zina zambiri) ziyenera kuchotsedwa mulimonsemo, ngakhale zitakhala zopindulitsa. Mwa iwo:
- Mitundu ya nsomba zokhala ndi ma mercury ambiri (swordfish, shark, tuna, king mackerel ndi tile);
- Nyama yaiwisi kapena yosaphika, nkhuku, mazira, kapena nsomba
- zinthu zopangidwa ndi mafakitale monga soseji ndi soseji.
Gwero:
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* chikho ndi muyeso wofanana ndi mamililita 250