Kudya Kunodiwa Munguva Yekuzvitakura
Kubata pamuviri inguva inokosha apo muviri waamai unochinja zvinhu zvakawanda kuti utsigire kukura nekukura kwemwana ari mudumbu. Nokudaro, zvinodiwa zvekudya zvinovaka muviri zvinowedzera, uye kunaka kwechikafu kunova kwakakosha zvikuru. Izvi hazvirevi kuti vakadzi vane pamuviri vanofanira "kudya vanhu vaviri" vachidya zvakawanda, asi kuti vadye zvekudya zvine hutano, zvakaenzana, uye zvakachengeteka. Kudya zvakanaka kunovaka muviri kunobatsira kuchengetedza hutano hwaamai, kunotsigira kukura kwenhengo dzemuviri dzemwana ari mudumbu, kunoderedza njodzi yematambudziko, uye kugadzirira muviri kubereka nekuyamwisa.
Heano zvinovaka muviri zvinodiwa panguva yekuzvitakura, manyuko ezvekudya zvavo, uye mazano anoshanda ekuita kuti zvive nyore kusangana nezvinodiwa zvezuva nezuva.
1. Simba Rakakwana Uye Risina Kuwanda (Macalorie)
Munguva yekuzvitakura, zvinodiwa nesimba zvinowedzera sezvo pamuviri uchifambira mberi. Mumwedzi mitatu yekutanga, kuwedzera kwacho kunowanzova kushoma, asi mumwedzi mitatu yechipiri neyechitatu, zvinodiwa zvinowanzowedzera. Zvisinei, macalorie akawedzerwa haasi chikonzero chekunwa zvakawandisa zvekudya zvine shuga yakawanda uye mafuta akawanda. Chinangwa chikuru chinoramba chiri pakuwanda kwezvinovaka muviri: zvekudya zvine mavitamini akawanda, zvicherwa, mapuroteni, uye fiber pachikamu chimwe nechimwe.
Manyuko esimba ane hutano: mupunga, mbatatisi, mbatatisi, oatmeal, chingwa chegorosi rose, chibage, nemichero. Sarudza makabhohaidhiretsi akaomarara kuti uwane simba rakagadzikana uye kubatsira kuderedza nzara.
2. Mapuroteni ekukura kwenhengo dzemwana asati aberekwa
Mapuroteni anoita basa guru mukuumbwa kwenyama yemwana ari mudumbu, kusanganisira tsandanyama, ganda, nhengo, uye placenta. Mapuroteni anodiwawo pakuchinja kwemuviri waamai, zvakaita sekuwedzera kweropa uye kukura kwechibereko. Kushomeka kwemapuroteni kunogona kukanganisa kukura kwemwana ari mudumbu uye masoja ekudzivirira muviri aamai.
Mapuroteni anowanikwa: mazai akabikwa, hove dzisina mercury yakawanda, huku, nyama isina mafuta akawanda, tempeh, tofu, nzungu, mukaka nezvigadzirwa zvemukaka. Kusanganiswa kwemapuroteni emhuka nemiti kunogona kubatsira kusangana nezvinodiwa zvezuva nezuva.
3. Folic Acid (Folate) yekudzivirira Matambudziko eNeural Tube
Folate chinhu chakakosha, kunyanya panguva yekuzvitakura, sezvo ichibatsira mukuumbwa kweuropi nemusana. Kudya folate yakakwana kunogona kuderedza njodzi yekukanganisika kwetsinga dzemuuropi. Nyanzvi dzakawanda dzezvehutano dzinokurudzirawo folic acid supplements usati wazvitakura uye panguva yekutanga kwemwedzi mitatu, asi kudya kwakakwana kunoramba kuchikosha.
Manyuko efolate: miriwo mitema (spinach, broccoli), avocado, maranjisi, bhinzi dzekidney, edamame, uye zviyo zvakarungwa.
4. Iron yekudzivirira Anemia
Huwandu hweropa raamai hunowedzera panguva yekuzvitakura, saka kudiwa kwesimbi kunowedzerawo. Iron inodiwa kuti pave nehemoglobin, chikamu cheropa chinotakura okisijeni. Kushomeka kwesimbi kunogona kukonzera anemia, zvichiita kuti amai vanzwe kuneta uye dzungu, uye kuwedzera njodzi yemamwe matambudziko.
Manyuko esimbi: nyama tsvuku isina mafuta akawanda, chiropa (chiropa chinofanira kuderedzwa uye bvunza nyanzvi yehutano), huku, hove, zai yolk, sipinachi, nzungu, uye tempeh. Kuti unwe zviri nani, idya iron ine vhitamini C kubva mumichero yakaita semarangi, guava, kana kiwi.
5. Calcium yeMapfupa neMazino emwana asati aberekwa
Calcium inobatsira mwana ari mudumbu kukudziridza mapfupa nemazino ake, pamwe nekuchengetedza hutano hwemapfupa aamai. Kana kudya calcium kusina kukwana, muviri unogona kutora calcium kubva mumapfupa aamai, zvichikonzera kudzikira kwehuwandu hwemapfupa. Calcium inobatsirawo mukushanda kwetsinga netsandanyama uye kugadzika kweropa.
Manyuko ecalcium: mukaka wakakangwa, yogati, chizi, hove dzakapfava (dzakadai sesadhini), tofu yakapfuma necalcium, uye mimwe miriwo mitema. Yeuka kuziva kuti haugone lactose; kana usingade mukaka wemombe, unogona kusarudza imwe nzira yakasimbiswa necalcium.
6. Vhitamini D yeKunyudzwa kweCalcium uye Kudzivirirwa kweMhepo
Vhitamini D inobatsira kunyudzwa kwecalcium mumuviri uye inotsigira masoja emuviri . Kushaikwa kwevhitamini D kwakajairika nekuda kwekushaikwa kwezuva zvakanyanya kana kudya zvakasiyana-siyana. Zvinodiwa nevhitamini D zvinogona kuzadzikiswa nechikafu, zvekudya zvinovaka muviri kana zvichikurudzirwa, uye kusvikwa nechiedza chezuva mangwanani zvakachengeteka.
Manyuko evhitamini D: hove dzine mafuta (salmon, sardine), zai, mukaka wakasimbiswa, uye chiedza chezuva.
7. Omega-3 (DHA/EPA) yeHuropi neKuona
Omega-3s, kunyanya DHA, inoita basa rakakosha mukukura kwehuropi hwemwana ari mudumbu uye retina. Ichi chikafu chinobatanidzwawo nekutsigira mashandiro epfungwa uye kukura kwetsinga. Kudya hove kunokurudzirwa, asi zvakakosha kusarudza mhando dzisina mercury yakawanda.
Manyuko eomega-3s: salmon, sardines, mackerel, chia seeds, flaxseed, walnuts, uye mazai eomega-3. Deredza hove dzine mercury yakawanda dzakadai seshark, swordfish, mamwe making mackerel, uye tuna hombe.
8. Iodine yeMahormone eThyroid uye Kukura kweUropi
Iodine inodiwa pakugadzirwa kwemahormone ethyroid, ayo anodzora mashandiro emuviri uye ane basa mukukura kwehuropi hwemwana ari mudumbu. Kushaikwa kweiodine kunogona kukanganisa kukura nekukura, zvichiita kuti kushandiswa kwemunyu une iodized kuve danho riri nyore asi rinobatsira.
Manyuko eaiodine: munyu une iodine, hove dzemugungwa, mazai, uye zvigadzirwa zvemukaka. Shandisa munyu zvishoma—kuda iodine hazvirevi kuti unofanira kudya munyu wakawandisa.
9. Fiber neMafuta ekuderedza Kuzvimba
Kuzvimba chigumburo chinowanzoitika panguva yekuzvitakura nekuda kwekuchinja kwemahormone uye kumanikidzwa kubva muchibereko munzira yekugaya. Fiber inobatsira kukurudzira kufamba kwetsvina, ukuwo mvura ichibatsira kupfavisa tsvina. Fiber inobatsirawo kudzora shuga yeropa uye inoita kuti unzwe wakaguta kwenguva yakareba.
Zvinhu zvinopa faibha zvinosanganisira miriwo ine mavara akasiyana-siyana, michero (papaya, mapeya, maapuro), nzungu, mhodzi, uye makabhohaidhiretsi akazara. Kunwa mvura yakakwana zuva rese kunogona kugadzirisa matambudziko ekugaya chikafu.
10. Choline yekukura kwehuropi uye mashandiro emasero
Choline inowanzo furatirwa, asi inokosha pakukura kwehuropi uye mashandiro emasero. Choline inobatanidzwawo mukuumbwa kwemasero nehurongwa hwetsinga. Ichi chinovaka muviri chinowanikwa muzviwanikwa zvemapuroteni emhuka nedzimwe nzungu.
Manyuko echoline: mazai, nyama, hove, mukaka, nedzimwe nzungu.
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Mazano Ekudya Kwakanaka Munguva Yekuzvitakura
1. Zadza ndiro yako nenzira yakaringana: hafu yendiro yemiriwo nemichero, kota yeprotein, kota yemakabhohaidhiretsi akaomarara.
2. Sarudza nzira dzekubika dzine hutano: kuipisa nemhepo, kuifashaidza, kuigocha nemafuta mashoma, kana kuibika.
3. Zvekudya zvinovaka muviri: yogati yakakangwa, michero, nzungu dzakakangwa, chingwa chegorosi rose nezai rakabikwa.
4. Deredza shuga nezvikafu zvakagadziriswa zvakanyanya: zvinwiwa zvinotapira, makeke akaputirwa, zvikafu zvakakangwa zvakanyanya.
5. Nyatsocherechedza kuchengetedzeka kwechikafu: dzivisa chikafu chisina kubikwa zvakanaka (mazai asina kubikwa, sashimi), mukaka usina kupiswa, uye chikafu chiri panjodzi yekusvibiswa.
Zvinovaka Muviri Zvinobva Mukuwedzera: Zvinodiwa Rini?
Kazhinji, chiremba kana nyamukuta anokurudzira mishonga yekuwedzera yakaita sefolic acid, iron, kana mavitamini epamuviri, kunyanya kana amai vaine anemia, kuda kurutsa kwakanyanya uye kurutsa, kana kudya zvishoma. Mishonga yekuwedzera haisi yekutsiva chikafu, asi inogona kubatsira kufukidza kushaya kukwana. Gara uchibvunza chiremba wako nezverudzi uye chiyero chemishonga yekuwedzera kuti uve nechokwadi chekuti yakakodzera hutano hwako.
Penutup
Kuzadzikisa zvinodiwa pakudya panguva yekuzvitakura hakusi kudya zvakawanda, asi kudya zvine hungwaru uye zvakachengeteka. Mapuroteni, folate, iron, calcium, vhitamini D, omega-3s, iodine, fiber, fluids, uye choline ndezvimwe zvezvinovaka muviri zvakakosha zvine basa guru muhutano hweamai nekukura kwemwana ari mudumbu. Nekudya kwakaringana, menyu yakasiyana-siyana, uye rutsigiro rwevashandi vezvehutano, pamuviri unogona kuva neutano hwakanaka uye wakasununguka.
Kana muchida, ndinogona kukubatsirai kugadzira menyu yemazuva manomwe yevakadzi vane pamuviri (1st/2nd/3rd trimester) ine sarudzo dzekutsiva zvichienderana nezvamunoda (semuenzaniso, kusada hove, kusadya miriwo, kana kuti kuva nenhoroondo yeanemia).
