Zakudya Zofunikira Pa Nthawi Yoyembekezera
Mimba ndi nthawi yofunika kwambiri pamene thupi la mayi limakumana ndi kusintha kwakukulu kuti lithandizire kukula ndi chitukuko cha mwana wosabadwayo. Chifukwa chake, zosowa za zakudya zimawonjezeka, ndipo ubwino wa chakudya umakhala wofunika kwambiri. Izi sizikutanthauza kuti amayi apakati ayenera "kudya anthu awiri" m'njira yoti azidya mopitirira muyeso, koma m'malo mwake azidya zakudya zopatsa thanzi, zoyenera, komanso zotetezeka. Kudya zakudya zoyenera kumathandiza kukhala ndi thanzi la amayi, kumathandiza kukula kwa ziwalo ndi minofu ya mwana wosabadwayo, kuchepetsa chiopsezo cha mavuto, komanso kukonzekeretsa thupi kubereka ndi kuyamwitsa.
Nazi zakudya zofunika kwambiri panthawi ya mimba, magwero a chakudya chawo, ndi malangizo othandiza kuti zikhale zosavuta kukwaniritsa zosowa za tsiku ndi tsiku.
1. Mphamvu Yokwanira Komanso Yosapitirira Muyeso (Ma calories)
Pa nthawi ya mimba, mphamvu zimafunika zimawonjezeka pamene mimba ikupita patsogolo. Mu trimester yoyamba, nthawi zambiri kuwonjezeka kumakhala kochepa, koma mu trimester yachiwiri ndi yachitatu, nthawi zambiri zosowa zimawonjezeka. Komabe, ma calories owonjezera si chifukwa chodyera zakudya zokhala ndi shuga wambiri komanso mafuta ambiri. Cholinga chachikulu chimakhala pa kuchuluka kwa michere: zakudya zomwe zili ndi mavitamini, mchere, mapuloteni, ndi ulusi wambiri pa kutumikira kulikonse.
Magwero abwino a mphamvu: mpunga, mbatata, mbatata, oatmeal, buledi wa tirigu wonse, chimanga, ndi zipatso. Sankhani chakudya chopatsa mphamvu cholimba kuti mukhale ndi mphamvu yokhazikika komanso kuti muchepetse njala.
2. Mapuloteni Othandizira Kukula kwa Minofu ya Mwana Wosabadwa
Mapuloteni amagwira ntchito yofunika kwambiri popanga minofu ya mwana wosabadwayo, kuphatikizapo minofu, khungu, ziwalo, ndi placenta. Mapuloteni ndi ofunikiranso pakusintha kwa thupi la mayi, monga kuchuluka kwa magazi ndi kukula kwa chiberekero. Kusowa kwa mapuloteni kungakhudze kukula kwa mwana wosabadwayo komanso chitetezo chamthupi cha mayi.
Magwero a mapuloteni: mazira ophikidwa, nsomba yopanda mercury, nkhuku, nyama yopanda mafuta ambiri, tempeh, tofu, mtedza, mkaka ndi zinthu zopangidwa ndi mkaka. Kuphatikiza mapuloteni a nyama ndi zomera kungathandize kukwaniritsa zosowa za tsiku ndi tsiku.
3. Folic Acid (Folate) Yoteteza Matenda a Mitsempha ya Mitsempha
Folate ndi michere yofunika kwambiri, makamaka panthawi yoyambirira ya mimba, chifukwa imagwira ntchito popanga ubongo ndi msana. Kudya folate yokwanira kungachepetse chiopsezo cha zolakwika za neural tube. Akatswiri ambiri azaumoyo amalimbikitsanso zowonjezera za folic acid musanayambe mimba komanso mu trimester yoyamba, koma kudya mokwanira ndikofunikira kwambiri.
Magwero a folate: ndiwo zamasamba zobiriwira (sipinachi, broccoli), avocado, malalanje, nyemba zam'mimba, edamame, ndi chimanga cholimba.
4. Iron Yopewera Kuchepa kwa Magazi
Kuchuluka kwa magazi a mayi kumawonjezeka panthawi ya mimba, kotero kufunika kwa chitsulo kumawonjezekanso. Iron imafunika kuti pakhale hemoglobin, yomwe ndi gawo la magazi lomwe limanyamula mpweya. Kusowa kwa chitsulo kungayambitse kuchepa kwa magazi m'thupi, zomwe zimapangitsa mayi kutopa mosavuta komanso kuzunguzika, komanso kuwonjezera chiopsezo cha mavuto ena.
Magwero a chitsulo: nyama yofiira yopanda mafuta ambiri, chiwindi (kuchepa kudya chiwindi ndi kufunsa katswiri wa zaumoyo), nkhuku, nsomba, mazira a yolk, sipinachi, mtedza, ndi tempeh. Kuti muyamwe bwino, idyani chitsulo chokhala ndi vitamini C kuchokera ku zipatso monga malalanje, guava, kapena kiwi.
5. Calcium ya Mafupa ndi Mano a Mwana Wosabadwayo
Calcium imathandiza mwana wosabadwayo kukulitsa mafupa ndi mano ake, komanso kusunga thanzi la mafupa a mayi. Ngati calcium sikwanira, thupi limatha kutenga calcium kuchokera m'mafupa a mayiyo, zomwe zimapangitsa kuti mafupa achepe. Calcium imathandizanso pakugwira ntchito kwa mitsempha ndi minofu komanso magazi kuundana.
Magwero a calcium: mkaka wophikidwa pasteurized, yogurt, tchizi, nsomba zofewa (monga sardines), tofu wolemera ndi calcium, ndi ndiwo zamasamba zina zobiriwira. Kumbukirani kudziwa kuti mkaka wanu sungathe kudya lactose; ngati simungamwe mkaka wa ng'ombe, mungasankhe njira ina yokhala ndi calcium.
6. Vitamini D Yothandiza Kumwa Calcium ndi Chitetezo Chamthupi
Vitamini D imathandiza kuyamwa kwa calcium ndikuthandizira chitetezo chamthupi . Kusowa kwa Vitamini D kumachitika kawirikawiri chifukwa cha kukhala ndi dzuwa lochepa kapena kudya zakudya zosiyanasiyana. Zofunikira za Vitamini D zimatha kukwaniritsidwa kudzera mu chakudya, zowonjezera zakudya ngati zikulimbikitsidwa, komanso kukhala ndi dzuwa la m'mawa mosamala.
Magwero a vitamini D: nsomba zonenepa (nsomba za salimoni, sardine), mazira a yolk, mkaka wolimbikitsidwa, ndi kuwala kwa dzuwa.
7. Omega-3 (DHA/EPA) ya Ubongo ndi Masomphenya
Omega-3s, makamaka DHA, imagwira ntchito yofunika kwambiri pakukula kwa ubongo wa mwana wosabadwayo ndi retina. Chakudya ichi chimagwirizananso ndi kuthandizira ntchito ya ubongo ndi kukula kwa mitsempha. Kudya nsomba kumalimbikitsidwa, koma ndikofunikira kusankha mitundu yomwe ili ndi mercury yochepa.
Magwero a omega-3s: salimoni, sardine, mackerel, mbewu za chia, mbewu za flaxseed, walnuts, ndi mazira a omega-3. Chepetsani nsomba zokhala ndi mercury yambiri monga shaki, swordfish, mackerel enaake, ndi tuna yayikulu.
8. Ayodini wa mahomoni a chithokomiro ndi kukula kwa ubongo
Ayodini ndi wofunikira popanga mahomoni a chithokomiro, omwe amayang'anira kagayidwe kachakudya ndikuthandizira kukula kwa ubongo wa mwana wosabadwayo. Kusowa ayodini kungakhudze kukula ndi chitukuko cha mwana wosabadwayo, zomwe zimapangitsa kugwiritsa ntchito mchere wokhala ndi ayodini kukhala njira yosavuta koma yothandiza.
Magwero a ayodini: mchere wokhala ndi ayodini, nsomba zam'madzi, mazira, ndi zinthu zopangidwa ndi mkaka. Gwiritsani ntchito mchere pang'ono—kusowa ayodini sikutanthauza kudya mchere wochuluka.
9. Ulusi ndi Madzi Ochepetsa Kudzimbidwa
Kudzimbidwa ndi vuto lofala kwambiri panthawi ya mimba chifukwa cha kusintha kwa mahomoni ndi kupanikizika kwa chiberekero pa njira yogaya chakudya. Ulusi umathandiza kupititsa patsogolo matumbo, pomwe madzi amathandiza kufewetsa ndowe. Ulusi umathandizanso kulamulira shuga m'magazi ndikukupangitsani kumva kukhuta kwa nthawi yayitali.
Magwero a ulusi ndi ndiwo zamasamba zokongola, zipatso (papaya, mapeyala, maapulo), mtedza, mbewu, ndi chakudya cham'mimba chonse. Kumwa madzi okwanira tsiku lonse kungathandize kuthetsa mavuto am'mimba.
10. Choline Yothandizira Kukula kwa Ubongo ndi Kugwira Ntchito kwa Maselo
Choline nthawi zambiri imanyalanyazidwa, komabe ndi yofunika kwambiri pakukula kwa ubongo ndi magwiridwe antchito a maselo. Choline imagwiranso ntchito popanga nembanemba ya maselo ndi dongosolo lamanjenje. Chakudya ichi chimapezeka kwambiri m'mapuloteni a nyama ndi mtedza wina.
Magwero a choline: mazira, nyama, nsomba, mkaka, ndi mtedza wina.
-
Malangizo Odyera Zakudya Zathanzi Pa Nthawi Yoyembekezera
1. Dzazani mbale yanu moyenera: theka la mbale ya ndiwo zamasamba ndi zipatso, kotala la mapuloteni, kotala la chakudya chopatsa mphamvu chovuta kudya.
2. Sankhani njira zabwino zophikira: kuwiritsa, kuwiritsa, kusakaniza ndi mafuta pang'ono, kapena kuphika.
3. Zakudya zopatsa thanzi: yogati yophikidwa mu uvuni, zipatso, mtedza wokazinga, mkate wa tirigu wonse ndi dzira lophikidwa.
4. Chepetsani shuga ndi zakudya zopangidwa ndi zinthu zambiri: zakumwa zotsekemera, makeke opakidwa m'matumba, zakudya zokazinga kwambiri.
5. Samalani ndi chitetezo cha chakudya: pewani zakudya zosaphika/zosaphikidwa bwino (mazira osaphikidwa bwino, sashimi), mkaka wosaphikidwa mu uvuni, ndi zakudya zomwe zili pachiwopsezo cha kuipitsidwa.
Zakudya Zochokera ku Zowonjezera: Kodi Zimafunika Liti?
Nthawi zambiri, dokotala kapena mzamba angakulangizeni zakudya zinazake monga folic acid, iron, kapena mavitamini apakati, makamaka ngati mayi ali ndi vuto la kuchepa kwa magazi m'thupi, nseru ndi kusanza kwambiri, kapena kudya zakudya zochepa. Zakudya zowonjezera sizilowa m'malo mwa chakudya, koma zingathandize kuphimba zofooka. Nthawi zonse funsani dokotala wanu za mtundu ndi mlingo wa zakudya zowonjezera kuti muwonetsetse kuti ndizoyenera thanzi lanu.
Kutseka
Kukwaniritsa zosowa za zakudya panthawi ya mimba sikutanthauza kudya kwambiri, koma kudya zakudya zanzeru komanso zotetezeka. Mapuloteni, folate, iron, calcium, vitamini D, omega-3s, ayodini, ulusi, madzi, ndi choline ndi zina mwa michere yofunika kwambiri yomwe imagwira ntchito yofunika kwambiri pa thanzi la mayi ndi kukula kwa mwana wosabadwayo. Ndi zakudya zoyenera, menyu yosiyanasiyana, komanso chithandizo cha akatswiri azaumoyo, mimba imatha kukhala yathanzi komanso yomasuka.
Ngati mukufuna, ndingakuthandizeni kupanga chitsanzo cha menyu ya masiku 7 ya amayi apakati (1st/2nd/3rd trimester) yokhala ndi njira zina zosinthira malinga ndi zomwe mumakonda (monga, sindimakonda nsomba, sindidya nyama, kapena ndili ndi mbiri ya kuchepa kwa magazi m'thupi).
