Zakudya Zoyenera kwa Amayi Oyamwitsa
Nthawi yoyamwitsa ndi nthawi yofunika kwambiri kwa mayi ndi mwana. Mkaka wa m'mawere ndiye gwero lalikulu la zakudya kwa makanda ndipo umagwira ntchito yofunika kwambiri pakumanga chitetezo cha mthupi lawo, kukula ndi chitukuko. Chifukwa chake, zosowa za zakudya za amayi oyamwitsa zimafunika chisamaliro chapadera. "Kudya moyenera" sikutanthauza kudya zakudya zodula kapena zopitirira muyeso, koma kumatanthauza kusunga zakudya zosiyanasiyana zokhala ndi kuchuluka koyenera komanso zizolowezi zabwino kuti amayi akhale olimba komanso kuti mkaka wa m'mawere ukhale wopangidwa bwino.
N’chifukwa chiyani kudya zakudya zoyenera n’kofunika kwambiri poyamwitsa mwana?
Poyamwitsa, thupi la mayi limagwiritsa ntchito mphamvu ndi michere kuti lipange mkaka wa m'mawere. Ngati mayi sakudya mokwanira, thupi limagwiritsa ntchito zakudya zomwe zimasunga, zomwe pamapeto pake zimatha kupangitsa mayi kutopa mosavuta, kudwala mosavuta, komanso kuchepa kwa thanzi. Mosiyana ndi zimenezi, ngati chakudya cha mayi chili chabwino, ubwino wake ndi wochuluka: kupanga mkaka wabwino kwambiri wa m'mawere, kuchira msanga pambuyo pobereka, komanso kukhala ndi moyo wabwino kwa mayi. Ndikofunikira kumvetsetsa kuti mkaka wa m'mawere nthawi zambiri umakhala wabwino, koma mavitamini ndi mafuta ena amatha kukhudzidwa ndi zakudya. Chifukwa chake, zakudya zoyenera zimakhalabe zofunika kwambiri.
Zofunikira pa mphamvu ndi magawo a chakudya
Amayi oyamwitsa nthawi zambiri amafunikira mphamvu zowonjezera poyerekeza ndi asanakhale ndi pakati. Komabe, mphamvu yowonjezerayi iyenera kupezeka kuchokera ku zakudya zopatsa thanzi, osati kuchokera ku zakudya zokhala ndi shuga wambiri kapena mafuta okhuta. Mfundo yosavuta komanso yothandiza ndi kuwonjezera kuchuluka kwa magawo pang'onopang'ono ndikulabadira zizindikiro za njala ndi kukhuta. Amayi ambiri amamva njala kwambiri akamayamwitsa—izi ndi zachilendo chifukwa thupi likugwira ntchito yopanga mkaka.
Kuti mupewe kuchita zinthu mopitirira muyeso, gwiritsani ntchito malangizo a "Fill My Plate": theka la mbale yanu liyenera kudzazidwa ndi zipatso ndi ndiwo zamasamba, kotala limodzi ndi chakudya cham'mawa, ndi kotala limodzi ndi mapuloteni. Kwa amayi oyamwitsa, mapuloteni amatha kuwonjezeredwa pang'ono, chifukwa ndi ofunikira pakukonza minofu ndi kupanga mkaka wa m'mawere.
Chakudya: sankhani zomwe zimapereka mphamvu yokhazikika
Chakudya cham'mawa ndiye gwero lalikulu la mphamvu. Sankhani chakudya chophatikizana chokhala ndi ulusi wambiri kuti mukhale ndi mphamvu yokhazikika komanso yokhuta kwa nthawi yayitali. Zitsanzo ndi monga mpunga wofiirira, mpunga woyera pang'ono, buledi wa tirigu wonse, oatmeal, mbatata, mbatata, chinangwa, chimanga, kapena mpunga wophikidwa pang'ono. Ulusi umathandiza kupewa kudzimbidwa, komwe kumachitika nthawi zambiri mwana akabereka, makamaka pamene kuchuluka kwa zochita kumakhala kochepa.
Pewani chizolowezi chodzipatsa makeke otsekemera, tiyi wotsekemera, tiyi wotsekemera, kapena zokhwasula-khwasula zokhala ndi shuga wambiri tsiku lililonse. Nthawi zina, ndinu olandiridwa, koma musawapange kukhala gwero lanu lalikulu la mphamvu, chifukwa amatha kuwonjezera chiopsezo cholemera kwambiri ndikupangitsa kuti mphamvu zanu zichepe msanga.
Mapuloteni: chinsinsi cha kuchira komanso kupanga mkaka
Mapuloteni amathandiza kukonza minofu pambuyo pobereka ndipo amathandiza kwambiri pakupanga mkaka wa m'mawere. Mapuloteni ochokera ku nyama monga nsomba, nkhuku, nyama yopanda mafuta ambiri, mazira, ndi mkaka ndi abwino. Mapuloteni ochokera ku zomera monga tempeh, tofu, nyemba za mung, nyemba za impso, ndi edamame nawonso ndi othandiza kwambiri ndipo nthawi zambiri amakhala otsika mtengo.
Nsomba (makamaka nsomba zopanda mercury monga salimoni, sardine, ndi mackerel) zimapereka omega-3s, zomwe zimathandiza kukula kwa ubongo wa mwana wanu. Ngati nsomba sizikudya mokwanira, sankhani mitundu ina yamafuta abwino monga avocado, mtedza, ndi mafuta a azitona, pamene mukuganizira za kuchuluka kwa chakudya chomwe chimaperekedwa.
Mafuta: musawapewe, sankhani mafuta abwino
Amayi ambiri amaopa kudya mafuta chifukwa chodera nkhawa za kunenepa kwambiri. Komabe, mafuta abwino ndi ofunikira pa mahomoni, kuyamwa kwa mavitamini (A, D, E, ndi K), komanso kapangidwe ka mafuta mu mkaka wa m'mawere. Sankhani mafuta osakhuta kuchokera ku nsomba, mtedza, mbewu (chia, sesame), avocado, ndi mafuta a masamba (canola, azitona). Chepetsani mafuta osakhuta ndi osinthika kuchokera ku zakudya zokazinga, chakudya chofulumira, khungu la nkhuku lochuluka, ndi zakudya zopangidwa kwambiri.
Chofunika si mafuta okhaokha, koma kusankha mwanzeru mtundu ndi kuchuluka kwake.
Mavitamini ndi michere yoti muganizire
Pali zakudya zingapo zomwe nthawi zambiri zimadetsa nkhawa amayi oyamwitsa:
1. Calcium: yofunika kwambiri pa mafupa ndi mano athanzi. Magwero ake ndi monga mkaka, yogurt, tchizi, nsomba zofewa (sardines), tofu yokhala ndi calcium yambiri, ndi ndiwo zamasamba zina zobiriwira.
2. Iron: imathandiza kupewa kuchepa kwa magazi m'thupi, makamaka ngati magazi atuluka panthawi yobereka. Magwero ake ndi nyama yofiira yopanda mafuta ambiri, chiwindi (m'magawo ochepa), nkhuku, nsomba, ndiwo zamasamba zobiriwira, ndi mtedza. Sakanizani ndi magwero a vitamini C (malalanje, magwafa, tomato) kuti muyamwe bwino.
3. Vitamini D: Imathandiza chitetezo chamthupi komanso thanzi la mafupa. Magwero ake ndi kuwala kwa dzuwa m'mawa, mazira, nsomba zonenepa, ndi zakudya zolimbitsa thupi.
4. Ayodini: wofunikira pa ntchito ya chithokomiro ndi kukula kwa ubongo mwa makanda. Gwiritsani ntchito mchere wokhala ndi ayodini ndipo idyani nsomba/zam'nyanja pang'onopang'ono.
5. Mavitamini a folate ndi B: amathandizira kupanga mphamvu ndi maselo. Magwero ake ndi ndiwo zamasamba zobiriwira, mtedza, mazira, ndi tirigu.
Ngati muli ndi zakudya zochepa (monga, osadya nyama kwambiri) kapena muli ndi matenda enaake, funsani katswiri wa zaumoyo kuti akuuzeni za zakudya zowonjezera.
Madzimadzi: Imwani mokwanira, palibe chifukwa chopitirira muyeso
Kupanga mkaka wa m'mawere kumafuna madzi, koma kumwa mowa wambiri sikuwonjezera mkaka woperekedwa. Lamulo lalikulu ndilakuti: imwani mukakhala ndi ludzu ndikumwa madzi ambiri mukamayamwitsa. Madzi ndiye chisankho chabwino kwambiri. Muthanso kupeza madzi kuchokera ku supu, zipatso, ndi ndiwo zamasamba. Chepetsani zakumwa zokhala ndi shuga wambiri. Khofi ndi tiyi ndizabwino pang'ono, koma samalani ngati mwana wanu akuyamba kutopa kapena akuvutika kugona—ngati ndi choncho, chepetsani kumwa caffeine.
Nthano ya zakudya zomwe "zimalimbikitsa kupanga mkaka wa m'mawere"
Zakudya zambiri zimakhulupirira kuti zimathandiza kupanga mkaka wa m'mawere, monga masamba a katuk, maluwa a nthochi, nyemba zobiriwira, kapena oats. Zina zimakhala ndi zopatsa thanzi ndipo zingakhale zothandiza ngati muwonjezera ma calories ndi mapuloteni omwe mumadya. Komabe, "zowonjezera mkaka wa m'mawere" zofunika kwambiri zimakhala kuyamwitsa/kupopera nthawi zonse, kuphatikizika bwino, kupuma, ndi kusamalira kupsinjika maganizo. Chakudya chingathandizire, koma osati m'malo mwake, mfundo zoyambira izi.
Chitetezo cha chakudya: sungani ukhondo ndikuchepetsa zakudya zina
Amayi oyamwitsa ayenera kukhala ndi chakudya chotetezeka pamene matupi awo akuzolowera, ndipo kutopa kungafooketse chitetezo chawo cha mthupi. Sankhani zakudya zophikidwa, zaukhondo, komanso zosungidwa bwino. Chepetsani nsomba zokhala ndi mercury yambiri (monga shark, marlin, swordfish) ndi chiwindi m'zigawo zambiri chifukwa cha kuchuluka kwa vitamini A. Mowa uyenera kupewedwa; ngati izi sizingatheke, nthawi yokwanira komanso kufunsa dokotala ndikofunikira.
Chitsanzo cha menyu yosavuta ya tsiku ndi tsiku
Nayi chitsanzo cha zakudya zothandiza (zikhoza kusinthidwa):
– Chakudya cham'mawa: oatmeal ndi nthochi + dzira lophika + madzi
- Chakudya cham'mawa: yogati/mkaka wamba + zipatso
– Chakudya chamasana: mpunga + mackerel + sipinachi yokazinga ndi kaloti + tempeh
- Chakudya chamasana: phala la mtedza wophikidwa kapena phala la nyemba zobiriwira ngati pakufunika
– Chakudya chamadzulo: supu ya nkhuku ya ndiwo zamasamba + mbatata/mbatata zotsekemera + zipatso
– Musanagone (ngati muli ndi njala): buledi wa tirigu wonse + batala woonda wa mtedza kapena kapu ya mkaka
Chofunika kwambiri ndi kusinthasintha ndi kusasinthasintha, osati kumangofuna zinthu mwangwiro.
Kutseka
Zakudya zoyenera kwa amayi oyamwitsa zimaphatikiza zakudya zosiyanasiyana zopatsa thanzi, kuchuluka koyenera kwa chakudya, mafuta abwino, madzi okwanira, ndi zizolowezi zina monga kugona mokwanira komanso kuthana ndi nkhawa. Zakudya zovuta siziyenera kukhala zovuta. Yambani pang'ono: onjezerani ndiwo zamasamba ndi mapuloteni pa chakudya chilichonse, sankhani zokhwasula-khwasula zopatsa thanzi, ndikumwa madzi ambiri. Zakudya zabwino zimathandiza amayi kuyenda bwino masiku oyambirira osamalira ana awo, ndipo ana awo amalandira chithandizo chabwino kwambiri kuchokera ku mkaka wabwino kwambiri wa m'mawere.
Ngati mukufuna, nditha kupanga nkhaniyi kukhala yovomerezeka/yasayansi, kapena kuwonjezera mndandanda wogulira wa sabata iliyonse ndi maphikidwe afupiafupi a amayi oyamwitsa.
