Kudya Kwakakwana Kwevanaamai Vanoyamwisa
Nguva yekuyamwisa inguva yakakosha kuna amai nemwana. Mukaka wezamu ndiwo musimboti wekudya kwevana uye unoita basa guru mukuvaka masoja emuviri wavo, kukura nekukura. Nokudaro, zvinodiwa nemadzimai anoyamwisa zvinoda kutarisirwa zvakanyanya. "Kudya kwakaringana" hazvirevi kudya chikafu chinodhura kana chinodhura zvakanyanya, asi zvinoreva kuchengetedza kudya kwakasiyana-siyana nehukuru hwakakodzera uye tsika dzakanaka dzekubatsira vanaamai kuti varambe vakagwinya uye varambe vachigadzira mukaka wezamu.
Sei kudya zvine mwero kwakakosha panguva yekuyamwisa mwana?
Pakuyamwisa, muviri waamai unoshandisa simba nezvinovaka muviri kugadzira mukaka wezamu. Kana kudya kwaamai kusina kukwana, muviri unotora zvekudya zvinovaka muviri, izvo zvinogona kuita kuti amai vasaneta, varware, uye vanzwe kudzikira kwekudya. Kusiyana neizvi, kana kudya kwaamai kwakanaka, mabhenefiti acho anowedzera: kugadzirwa kwemukaka wezamu kwakanaka, kupora nekukurumidza mushure mekusununguka, uye hupenyu hwakanaka hwaamai. Zvakakosha kunzwisisa kuti kunaka kwemukaka wezamu kunowanzo gara kwakanaka, asi mamwe mavhitamini nemafuta zvinogona kukanganiswa nekudya. Saka, kudya kwakaringana kunoramba kwakakosha.
Zvinodiwa nesimba uye zvikamu zvekudya
Vanaamai vanoyamwisa vanowanzoda simba rakawedzerwa kana tichienzanisa nepavasati vabata pamuviri. Zvisinei, simba iri rinofanira kuwanikwa kubva muzvikafu zvinovaka muviri, kwete kubva muzvikafu zvine shuga yakawanda kana mafuta akazara. Nheyo iri nyore uye inoshanda ndeyekuwedzera huwandu hwezvikamu zvishoma nezvishoma uye kuteerera zviratidzo zvenzara nekuguta. Vanaamai vazhinji vanonzwa nzara yakawanda pavanenge vachiyamwisa—izvi zvakajairika sezvo muviri uri kushanda kugadzira mukaka.
Kuti musanyanya kunwa doro zvakanyanya, shandisai gwara rekuti "Fill My Plate": hafu yendiro yenyu inofanira kuzadzwa nemichero nemiriwo, kota yemakabhohaidhiretsi, uye kota yeprotein. Kune vanaamai vanoyamwisa, mapuroteni anogona kuwedzerwa zvishoma, sezvo achikosha pakugadzirisa nyama uye kugadzirwa kwemukaka wezamu.
Makabhohaidhiretsi: sarudza ayo anopa simba rakagadzikana
Makabhohaidhiretsi ndiwo manyuko makuru esimba. Sarudza makabhohaidhiretsi akaomarara akapfuma mufayibha kuti uwane simba rakagadzikana uye kuguta kwenguva refu. Mienzaniso inosanganisira mupunga webrown, mupunga muchena une mwero, chingwa chegorosi rose, oatmeal, mbatatisi, mbatatisi, mufarinya, chibage, kana mupunga une noodles muzvikamu zvine mwero. Fiber inobatsira kudzivirira kuvimbiwa, izvo zvinowanzoitika mushure mekusununguka, kunyanya kana nhanho dzekushanda dzichiri shoma.
Dzivisa tsika yekuzvizadza nemakeke anotapira, tii yebubble, tii inotapira, kana zvekudya zvine shuga yakawanda zuva nezuva. Dzimwe nguva, unogona kuzviita, asi usazviite sosi yako huru yesimba, sezvo zvinogona kuwedzera njodzi yekuwedzera uremu zvakanyanya uye kukonzera kurasikirwa nesimba nekukurumidza.
Mapuroteni: chinhu chinokosha pakuvandudza mukaka uye kupora
Mapuroteni anobatsira kugadzirisa nyama mushure mekusununguka uye anoita basa guru mukuumbwa kwezvikamu zvemukaka wezamu. Mapuroteni emhuka akadai sehove, huku, nyama isina mafuta akawanda, mazai, nemukaka zvakanaka. Mapuroteni anobva mumiti akadai setempeh, tofu, mung beans, kidney beans, uye edamame anobatsirawo zvikuru uye anowanzo kuve akachipa.
Hove (kunyanya hove dzisina mercury shoma dzakadai sesalmon, sardines, uye mackerel) dzinopa omega-3s, izvo zvinobatsira kukura kwepfungwa dzemwana wako. Kana kudya hove kwakaderera, sarudza mamwe mafuta ane hutano akadai seavocado, nzungu, nemafuta emuorivhi, uchiramba uchingwarira huwandu hwekudya kwacho.
Mafuta: usaarege, sarudza mafuta ane hutano
Vanaamai vazhinji vanotya kudya mafuta nekuti vanonetseka nezvekufuta. Zvisinei, mafuta ane hutano akakosha pamahormone, kunwa mavitamini (A, D, E, naK), uye kuumbwa kwemafuta mumukaka wezamu. Sarudza mafuta asina kuguta kubva muhove, nzungu, mbeu (chia, sesame), avocado, nemafuta emiriwo (canola, olive). Deredza mafuta akazara uye etrans kubva muzvikafu zvakakangwa, chikafu chinokurumidza, ganda rehuku rakawandisa, uye chikafu chakagadziriswa zvakanyanya.
Chinokosha hachisi chekushaya mafuta, asi kusarudza nekuchenjera mhando nehuwandu.
Mavhitamini nemaminerari ekutarisira
Kune zvakawanda zvinovaka muviri zvinowanzo nyanya kukosha kuna vanaamai vanoyamwisa:
1. Calcium: inokosha pamapfupa nemazino ane hutano. Zvinhu zvinosanganisira mukaka, yogati, chizi, hove dzine mapfupa akapfava (sardines), tofu ine calcium yakawanda, uye mimwe miriwo yakasvibira.
2. Iron: inobatsira kudzivirira kupererwa neropa, kunyanya kana kubuda ropa kukaitika panguva yekusununguka. Zvinhu zvinosanganisira nyama tsvuku isina mafuta akawanda, chiropa (muzvikamu zvishoma), huku, hove, miriwo mitema, nenzungu. Sanganisa nezvinovaka vhitamini C (maranjisi, magwava, matomatisi) kuti unyatsopinza.
3. Vhitamini D: Inotsigira dziviriro yemuviri uye hutano hwemapfupa. Zvinhu zvinosanganisira chiedza chezuva chemangwanani, mazai, hove dzine mafuta, uye chikafu chakasimbiswa.
4. Iodine: inokosha pakushanda kwethyroid nekukura kwehuropi hwevacheche. Shandisa munyu une iodine uye idya hove/hove zvine mwero.
5. Mavhitamini eFolate neB: anotsigira simba uye kuumbwa kwemasero. Zvinhu zvinosanganisira miriwo yakasvibira, nzungu, mazai, uye zviyo.
Kana uine kudya kushoma (semuenzaniso, munhu asingadyi miriwo chete) kana kuti uine zvimwe zvirwere, bvunza nyanzvi yehutano nezvezvinodiwa zvekudya zvine pundutso.
Mvura: inwa mvura yakakwana, hapana chikonzero chekunwa zvakanyanya
Kugadzirwa kwemukaka wezamu kunoda mvura, asi kunwa zvakawandisa hakuiti kuti mukaka uwedzere kuwanda. Mutemo mukuru ndewekuti: inwa kana uine nyota uye inwa zvakawanda mushure mekuyamwisa. Mvura ndiyo sarudzo yakanakisisa. Unogonawo kuwana mvura kubva musobho, michero, nemiriwo. Deredza zvinwiwa zvine shuga yakawanda. Kofi netii zvakanaka kana zvichienzaniswa, asi cherechedza kana mwana wako achinyanya kunetseka kana kuti achinetseka kurara—kana zvakadaro, deredza kudya kwako caffeine.
Ngano yezvekudya zvino "kurudzira kugadzirwa kwemukaka wezamu"
Zvinotendwa kuti zvekudya zvakawanda zvinokurudzira kugadzirwa kwemukaka wemuzamu, zvakaita semashizha ekatuk, maruva ebhanana, bhinzi dzegirini, kana oats. Zvimwe zvine hutano uye zvinogona kubatsira kana ukawedzera macalorie ako neprotein. Zvisinei, "zvinosimudzira mukaka wemuzamu" zvinonyanya kukosha ndezvekuti ugare uchiyamwisa/kupomba kakawanda, kunamatira kwakakodzera, kuzorora, uye kudzora kushushikana. Chikafu chinogona kutsigira, asi kwete kutsiva, misimboti iyi yekutanga.
Kuchengetedzeka kwechikafu: chengetedza kuchena uye deredza zvimwe zvekudya
Vanaamai vanoyamwisa vanofanira kuchengetedza chikafu chakachengeteka sezvo miviri yavo ichichinja, uye kuneta kunogona kuderedza simba rekudzivirira muviri wavo. Sarudza chikafu chakabikwa, chakachena, uye chakachengetedzwa zvakanaka. Deredza hove dzine mercury yakawanda (semuenzaniso, shark, marlin, swordfish) nechiropa muzvikamu zvakawanda nekuda kwehuwandu hwadzo hwevhitamini A. Doro rinofanira kudzivirirwa; kana izvi zvisingaite, nguva yakaoma uye kubvunzana nenyanzvi yehutano zvinodiwa.
Muenzaniso wemenyu iri nyore yezuva nezuva
Heino muenzaniso wekudya kunoshanda (kunogona kugadziriswa):
– Kudya kwekuseni: oatmeal nebhanana + zai rakabikwa + mvura
– Zvekudya zvemasikati: yogati/mukaka usina mukaka + zvidimbu zvemichero
– Kwekudya kwemasikati: mupunga + mackerel + sipinachi yakakangwa nemakarotsi + tempeh
– Zvekudya zvemasikati: nzungu dzakabikwa kana porridge yebhinzi dzegirini kana zvichidikanwa
– Kudya kwemanheru: soup yehuku yemuriwo + mbatatisi/mbatatisi + muchero
– Usati warara (kana uine nzara): chingwa chegorosi rose + peanut butter yakatetepa kana girazi remukaka
Chinokosha ndechekusiyana-siyana uye kugara uchichinja-chinja, kwete kuda zvinhu zvakakwana.
Penutup
Kudya kwakaringana kwevanaamai vanoyamwisa kunosanganisa zvakasiyana-siyana zvekudya zvinovaka muviri, huwandu hwakakwana hwezvokudya, mafuta ane hutano, kunyorova zvakanaka, uye tsika dzemararamiro dzinotsigira zvakaita sekurara zvakakwana uye kudzora kushushikana. Kudya kwakaoma hakufanirwe kuoma . Tanga nepadiki: wedzera miriwo nemapuroteni pakudya kwega kwega, sarudza zvekudya zvinovaka muviri, uye inwa mvura yakawanda. Kudya kwakanaka kunobatsira vanaamai kufamba nemazuva ekutanga ekutarisira vana vavo, uye vana vavo vanowana rutsigiro rwakanakisisa kubva mumukaka wezamu wakakwana.
Kana muchida, ndinogona kugadzira chinyorwa ichi nenzira yepamutemo/yesainzi, kana kuwedzera runyorwa rwezvinhu zvekutenga vhiki nevhiki uye mabikirwo mapfupi evanaamai vanoyamwisa.
