Kutarisirwa Kwekuchengetedzwa Kwevanaamai Vanodya Zvisina Kudya
Pendauluan
Veganism kudya uye mararamiro asingade zvese zvinogadzirwa nemhuka, kusanganisira nyama, hove, mazai, mukaka, uye zvigadzirwa zvemukaka. Panyaya yekuzvitakura, vanaamai vevegan vanogona kufamba vakachengeteka vasati vabata pamuviri, pamuviri, pakusununguka, mushure mekusununguka, uye pakuyamwisa chero bedzi zvinodiwa zvekudya zvikazadzikiswa uye kutariswa kwakakodzera kuchiitwa. Dambudziko guru revanaamai vevegan harisi "vegan" pachayo, asi njodzi yekushomeka kwezvimwe zvinovaka muviri, izvo zvinonyanya kuitika kana kuronga kwekudya kusina kunaka. Nokudaro, kutarisirwa kwevanaamai vevegan kunosimbisa kuongororwa kwezvekudya, dzidzo, kuwedzerwa kwakakodzera, uye kushanda pamwe nevamwe vashandi vehutano kana zvichidikanwa.
Nheyo Dzakakosha dzeKutarisira Vanaamai Vanodya Nyama Yemhuka
Kutarisirwa kwevanaamai vasina kudya nyama kuchiri kutevedzera misimboti yekutarisirwa kwevanaamai vasina kudya nyama: kuongorora kwakazara, kuongororwa kwevana vasati vaberekwa, kuronga, kuita, uye kuongorora. Musiyano uripo pakutarisisa zvakadzama pakuongorora kwezvekudya, kusanganisira mapuroteni, kudya mavitamini nemaminerari, tsika dzekudya zvine simba, uye kushandisa zvekudya zvinovaka muviri. Vanaamai vanofanirawo kushandisa nzira isina mutongo, vachiremekedza tsika nezvitendero zvaamai, uku vachiona kuchengetedzeka kwevanaamai nemwana ari mudumbu.
Ongororo
Ongororo yekutanga inosanganisira nhoroondo yezvekurapa, nhoroondo yekusununguka, mararamiro, uye mamiriro ekudya. Kune vanaamai vasingadyi nyama, zvinhu zvakakosha zvekuongorora zvinosanganisira:
1. Ndanga ndisingadyi nyama kwenguva yakareba (ndichangobva kuchinja kana kuti ndagara ndichidya kwenguva yakareba). Vanaamai vachangobva kuchinja vane njodzi huru yekusaronga menyu.
2. Kudya kwezuva nezuva: manyuko emapuroteni (tempeh, tofu, nzungu, edamame, seitan), manyuko emafuta ane hutano (avocado, nzungu, mhodzi), uye miriwo nemichero zvakasiyana-siyana.
3. Zvinowedzerwa zvinoshandiswa: kunyanya vhitamini B12, vhitamini D, iodine, iron, DHA omega-3, calcium, uye folic acid.
4. Zviratidzo zvekushaya simba: kuneta, kucheneruka, kuvaviwa, maronda emuromo anodzokororwa, kurasikirwa nebvudzi zvakanyanya, kurwadziwa, kana matambudziko emapfupa nemazino.
5. Kuongororwa kwemuviri uye kwevanhu: huremu, kureba, BMI, uye kuwedzera huremu panguva yekuzvitakura.
6. Kuongororwa kwekutsigira: Hb/hematocrit, ferritin (kana iripo), B12 levels (kana iripo), vitamin D (kana zvichibvira), glucose, uye kuongororwa kwepamuviri nguva dzose.
Ongororo iyi inosanganisirawo mamiriro ezvehupfumi nemagariro evanhu uye kuwanikwa kwechikafu nekuti kuwanikwa kwechikafu chakasimbiswa kana zvekudya zvinovaka muviri kunogona kukanganisa kubudirira kwekugutsa zvinovaka muviri.
Kuongorora uye Kuziva Matambudziko Ekusununguka
Zvichibva pakuongorora, nyamukuta anogona kuona matambudziko angangoitika, semuenzaniso:
– Njodzi yekusawana iron anemia (Hb shoma, iron shoma, kusadya iron yakakwana inobva mumiti).
– Njodzi yekushaikwa kwevhitamini B12 (kusatora mishonga yekuwedzera yeB12 uye kusatora chikafu chine simba).
– Njodzi yekushaikwa kwecalcium nevhitamini D (kudya chikafu chine calcium yakawanda mumiti uye kushaikwa kwezuva zvakanyanya).
– Njodzi yekusadya mapuroteni zvakakwana (kudya kunonyanya kudyiwa nemacarbohydrate pasina mapuroteni akasiyana-siyana emuriwo).
– Zvinetso zvepamuviri zvakaita se hyperemesis zvinogona kuwedzera kudya zvinovaka muviri.
Kuongorora uku ndiko kunoita kuti pave nehurongwa hwekutarisira hwakanangana.
Kuronga Kutarisira
Kuronga kutarisirwa kwevanaamai vasina kudya nyama kunosanganisira zvinhu zvakati wandei:
1. Dzidzo Yekudya Kwakakwana Yakavakirwa paVegan
Vananyamukuta vanobatsira vanaamai kuti vave nekudya kwechokwadi uye kuri nyore kutevedzera. Nheyo dzacho ndeidzi: simba rakakwana, mapuroteni akakwana, uye zvakawanda muzvikafu zvishoma. Mienzaniso yenhungamiro dzinoshanda:
– Mapuroteni: 2–3 zvikamu zvetempeh/tofu/zuva, 1–2 zvikamu zvebhinzi (bhinzi tsvuku, nyemba, nyemba), pamwe nembeu (chia, sesame) sezvinodiwa.
– Makabhohaidhiretsi akaomarara: mupunga webrown, oats, mbatatisi, chibage, chingwa chegorosi rose.
– Mafuta ane hutano: nzungu, mbeu, avocado, mafuta emuorivhi/canola zvine mwero.
– Muriwo nemichero yakasiyana-siyana: kunyanya miriwo mitema (spinach, kale), maranjisi, matomatisi, mhiripiri senzvimbo yevhitamini C inobatsira kunyudza iron.
– Zvekudya zvakasimbiswa: mukaka wezvirimwa wakasimbiswa necalcium nevhitamini D, zviyo zvakasimbiswa, mbiriso yekudya inovaka muviri yakasimbiswa neB12 (kana iripo).
Dzidzo inofanirawo kusanganisira nzira dzekuwedzera kuwanikwa kwesimbi mumuviri: kudya simbi inobva mumiti ine vhitamini C, uye kudzivisa tii/kofi pedyo nenguva yekudya sezvo izvi zvinogona kudzivirira kunyudzwa kwesimbi mumuviri.
2. Kuwedzera Kunokurudzirwa
Kuwedzerwa kwemishonga yekuwedzera kunowanzova chinhu chakakosha kune vanaamai vasingadyi nyama. Vananyamukuta vanogona kuronga kutumirwa kune vamwe kana kushanda pamwe chete kuti vaone mwero wakakodzera wemishonga, asi musimboti:
– Vhitamini B12: inoda kuwedzerwa nguva nenguva nekuti B12 inobva kumhuka.
– Folic acid: zvichienderana nepfungwa dzakagadzirwa kare uye zvinodiwa zve trimester yekutanga.
– Iron: sezvinodiwa, kunyanya kana Hb yakaderera.
– Vhitamini D: kana zuva risina kukwana kana kuti njodzi yekushaikwa kwemvura yakanyanya.
– Iodine: kuburikidza nemunyu une iodized kana zvekudya zvinovaka muviri kana zvisina kujeka kuti munhu anonwa sei.
– DHA omega-3: inogona kutorwa kubva kumasosi ealgae (DHA inobva mualgae), kunyanya pakukura kwehuropi hwemwana ari mudumbu.
– Calcium: kana kudya chikafu chakasimbiswa uye chirimwa kusina kukwana.
3. Hurongwa hweKutarisa
Hurongwa hwekutarisa hunosanganisira:
- Kutarisa kuwedzera kwehuremu zvichienderana neBMI.
- Kuongororwa kweHb nguva nenguva uye kuongororwa kwemhinduro yekuwedzera.
– Kutarisa kukura kwemwana ari mudumbu (uterine fundus/USG sezvakaratidzwa).
– Kupa mazano pamusoro pezvichemo zvepamuviri (kuda kurutsa, kurutsa, kuvimbiwa) kuitira kuti kudya kunovaka muviri kurambe kuripo.
Kuitwa kweKutarisira
Munguva yekuitwa kwechirongwa ichi, vananyamukuta vanopa mazano nguva dzose pakushanya kweANC, vanoongorora mitemo yekuwedzera mishonga, uye vanobatsira kugadzirisa matambudziko. Kana amai vakasangana nekurutsa kwakanyanya uye kurutsa, vananyamukuta vanogona kukurudzira nzira dzakadai sekudya chikafu chidiki, kakawanda, chikafu chine simba rakawanda, chikafu chevegan, uye kutumira kune vamwe vanhu kana paine zviratidzo zvekushaya mvura mumuviri uye kudzikira kwehuremu.
Vananyamukuta vanofanirawo kuona kuti vanaamai vaziviswa nezvekuchengetedzwa kwechikafu: kuchena kwechikafu, kukwana kwesimbi, uye kutarisisa chikafu chevegan chakabikwa zvakanyanya chine shuga/munyu yakawanda asi chine zvinovaka muviri zvishoma.
Kutarisirwa Kwekubereka, Kuberekwa Mushure mekusununguka, uye Kuyamwisa
Munguva yekusununguka, chinangwa chinoramba chiri pakutarisa kwakajairika (kufambira mberi kwekusununguka, zviratidzo zvehupenyu, mamiriro emwana ari mudumbu). Kudya kwakanaka kunobatsira kuchengetedza simba raamai. Munguva yekusununguka uye yekuyamwisa, zvinodiwa nesimba nezvinovaka muviri zvinowedzera, saka vanaamai vanofanira kuramba vachidya mapuroteni, mvura, uye zvinhu zvidiki zvinokosha.
Mukaka wezamu unobva kuna amai vasina kudya nyama unogona kuramba uri wemhando yepamusoro, asi B12, vhitamini D, uye DHA zvakakosha nekuti zvinokanganisa huwandu hwemukaka wezamu uye mamiriro ekudya kwemwana. Nokudaro, kuwedzerwa kwemukaka waamai uye kutarisa mwana (kukura, kukura, uye zviratidzo zvekushaya ropa) zvinhu zvakakosha pakuchengetwa kuri kuitwa.
Kushandira pamwe uye Kutumira Vamwe
Kutarisirwa kwevanaamai vasina kudya nyama kunobatsira zvikuru pakubatsirana. Vanamukoti vanogona kushanda navanachiremba, nyanzvi dzezvekudya, kana vanachipangamazano vekuyamwisa, kunyanya kana:
– Hb yakaderera zvakanyanya kana anemia hazvivandudzike.
- Pane fungidziro yekuti pane kushomeka kweB12 pamwe nezviratidzo zvetsinga.
– Kukura kwemwana ari mudumbu hakuchakuri zvakanaka.
– Amai vane zvimwe zvirwere zvakaita sechirwere cheshuga panguva yekuzvitakura kana BP.
Kushandira pamwe chete kunoita kuti pave nezvirongwa zvakakodzera uye zvakachengeteka pasina kuregeredza zvinodiwa naamai.
Evaluation
Kuongororwa kunoitwa nekuongorora mhedzisiro: kuwedzera huremu kwakakodzera, hemoglobin iri nani, kudzikira kwezviratidzo, kukura kwakakwana kwemwana ari mudumbu, uye kugona kwaamai kuchengetedza kudya kwemhuka kwakaringana. Kana zvinangwa zvikasazadzikiswa, nyamukuta anoongorora hurongwa, anosimbisa dzidzo, anogadzirisa zvekudya zvinovaka muviri, kana kuita kuti pave nekutumira rubatsiro.
Mhedziso
Vanaamai vema-vegan vanogona kuva neruzivo rwakanaka rwepamuviri nerwekuyamwisa chero bedzi zvinodiwa zvavo zvekudya zvakarongwa zvakanaka uye vachiongororwa zvakanaka nezvekusununguka. Kutarisirwa kwevanaamai vema-vegan kunotarisa pakuongororwa kwakakwana kwezvekudya, dzidzo nezvekudya kwakaringana, kwakavakirwa pamiti, kuwedzerwa kwakakosha senge vhitamini B12 nesimbi, uye kutarisa nguva dzose kukura kwemwana nemwana ari mudumbu. Nzira yekuremekedza, yakavakirwa pauchapupu, uye yekushandira pamwe ichabatsira kuona hutano hwakanaka kuna amai nemwana.
