Zvokudya Zvokudya zvevakadzi vane pamuviri
Kubata pamuviri rwendo runoshamisa runoratidzwa nekuchinja kukuru kwemuviri nepfungwa. Munguva iyi, muviri wemukadzi unoshanda nesimba kuti uwane nzvimbo yakakwana yemwana wake ari kukura. Kudya kwakanaka kwakakosha pakugara zvakanaka kweamai nemwana ari kukura. Kudya kwakakodzera kunotsigira kukura kwemwana ari mudumbu, hutano hwaamai, uye kunogona kutokanganisa hutano hwemwana kwenguva refu. Chinyorwa chino chichaongorora zvinodiwa nemadzimai ane pamuviri, chichisimbisa kukosha kwekudya kwakaringana uye zvinovaka muviri zvakasiyana-siyana.
Nheyo: Kudya Kwakakwana
Kudya kwakaringana ndicho chinhu chikuru pahutano hwakanaka kune wese munhu, asi chinonyanya kukosha panguva yekuzvitakura. Vakadzi vane pamuviri vanofanira kutarisa pakudya kwakasiyana-siyana uye kwakazara zvinovaka muviri kunopa mavhitamini, maminerari, uye simba rinodiwa kuna amai nemwana. Zvinhu zvakakosha pakudya kwakaringana zvinosanganisira:
1. Makorokari
– Makabhohaidhiretsi: Makabhohaidhiretsi ndiwo musimboti mukuru wesimba. Zviyo zvese, michero, nemiriwo zvinofanirwa kukosheswa kupfuura makabhohaidhiretsi akacheneswa kuti pave nechokwadi chekusunungurwa kwesimba nguva dzose uye kudya fiber inokosha.
– Mapuroteni: Mapuroteni akakosha pakukura kwenyama yemwana ari mudumbu, kusanganisira uropi, uye akakosha pakukura kwenyama yemwana ari mudumbu. Nzvimbo dzakanaka dzinosanganisira nyama dzisina mafuta akawanda, huku, hove, mazai, zvigadzirwa zvemukaka, nyemba, nenzungu.
– Mafuta: Mafuta ane hutano akakosha pakukura kwehuropi hwemwana nemaziso. Mafuta ane hutano anosanganisira maavocado, nzungu, mhodzi, nemafuta akadai semafuta emuorivhi nemafuta eflaxseed. Mafuta eOmega-3, anowanikwa muhove dzine mafuta akadai sesalmon, anonyanya kukosha panguva yekuzvitakura.
2. Zvikafu zvidiki
Zvikafu zvidiki, kunyangwe zvichidikanwa zvishoma, zvine basa guru mukukura kwakanaka kwemwana ari mudumbu uye kugara zvakanaka kwaamai.
– Folate/Folic Acid: Folate inokosha pakutanga kwekuzvitakura kudzivirira kukuvara kwetsinga dzemutsinga. Zvinokurudzirwa kuti vakadzi vane pamuviri vatore folic acid supplement ye400-800 micrograms pazuva pamwe nekudya chikafu chine folate yakawanda semashizha, nyemba, uye zviyo zvine simbi.
– Simbi: Simbi inotsigira kuwedzera kwehuwandu hweropa uye kuumbwa kweplacenta. Kushaya ropa panguva yekuzvitakura kunogona kukonzera kusununguka nguva isati yakwana uye kuzvarwa uine huremu hushoma. Zvinhu zvinopa imbi zvinosanganisira nyama tsvuku, huku, hove, nyemba, sipinachi, uye zviyo zvakagadziriswa iron.
– Calcium: Calcium inodiwa pakukura kwemapfupa nemazino emwana. Kana calcium yaamai isina kukwana, mwana ari mudumbu achatora calcium kubva mumapfupa aamai, izvo zvinogona kukanganisa hutano hwavo. Manyuko akanaka ecalcium anosanganisira zvigadzirwa zvemukaka, mukaka wezvirimwa zvakasimbiswa, miriwo yakasvibira yemashizha, uye tofu.
– Vhitamini D: Vhitamini iyi inoshanda pamwe chete necalcium kuvaka mapfupa nemazino emwana. Inogona kuwanikwa kubva muzvikafu zvine simba, hove dzine mafuta, uye pakupisa zuva zvakakwana.
– Iodine: Iodine yakakosha pakugadzirisa mashandiro ethyroid yaamai uye kukura kwehuropi hwemwana nehurongwa hwetsinga. Iodine inowanikwa muzvigadzirwa zvemukaka, hove, uye munyu une iodized.
– Vhitamini B12: Yakakosha pakuumbwa kwemasero matsvuku eropa uye kuchengetedza tsinga huru, vhitamini B12 inonyanya kuwanikwa muzvigadzirwa zvemhuka zvakaita senyama, mukaka, nemazai. Vakadzi vane pamuviri vanotevera kudya kwemiriwo kana kuti kwevegan vanofanira kufunga nezvekuwedzera zvekudya.
Yakawedzera Caloric Inoda
Kubata pamuviri kunowedzera macalorie anodiwa nemukadzi, kunyanya sezvo pamuviri uchifambira mberi. Zvisinei, izvi hazvirevi kuti "kudya vanhu vaviri" chaizvoizvo. Macalorie anodiwa ekuwedzera ari mashoma:
– Trimester Yekutanga: Kazhinji, hapana macalorie ekuwedzera anodiwa.
– Trimester Yechipiri: Macalorie 300-350 ekuwedzera pazuva anokurudzirwa.
– Trimester yechitatu: Kuwedzera macalorie 450-500 pazuva kwakakodzera.
Hydration
Kunwa mvura yakakwana kunowanzo regeredzwa asi kwakakosha panguva yekuzvitakura. Mvura inotsigira kuumbwa kwemvura yemudumbu, inowedzera huwandu hweropa, uye inobatsira mukugaya chikafu uye kutakurwa kwezvinovaka muviri. Vakadzi vane pamuviri vanofanira kuvavarira kunwa magirazi emvura angangoita 8-10 pazuva. Kudiwa kwemvura kunogona kuwedzera nekuita maekisesaizi uye mamiriro ekunze anodziya.
Kufungisisa kwakakosha
1. Mavhitamini epamuviri
Kunyange hazvo kudya kwakaringana kuchikosha, mavitamini epamuviri akagadzirirwa kuzadza chero misiyano yekudya. Anowanzo kuve nemazinga akakwira ezvimwe zvinovaka muviri zvinodiwa panguva yekuzvitakura, zvakaita se folic acid, iron, uye calcium. Zvakakosha kubvunza chiremba usati watanga chero kuwedzera kwemishonga.
2. Zvirambidzo pakudya uye Kurwara
Vakadzi vane mitemo chaiyo yekudya (vakadai sevasingadyi nyama, vasingadyi nyama, kana avo vane allergies yechikafu) vanofanira kunyatsoteerera kuti vave nechokwadi chekuti vari kuwana zvinovaka muviri zvose zvinodiwa. Izvi zvinogona kusanganisira kuronga kudya kwavo nokungwarira kana kutora zvimwe zvinovaka muviri sezvakakurudzirwa nemupi wehutano.
3. Zvekudya Zvekudzivisa
Zvimwe zvekudya zvine njodzi panguva yekuzvitakura uye zvinofanira kudziviswa. Izvi zvinosanganisira:
– Zvekudya zvisina kubikwa kana kuti zvisina kubikwa zvakakwana: Zvakaita sesushi, mazai asina kubikwa, uye nyama isina kubikwa zvakakwana, izvo zvinogona kuva nemabhakitiriya ane njodzi.
– Hove dzine mercury yakawanda: Dzakadai seshark, swordfish, king mackerel, uye tilefish.
– Zvigadzirwa zvemukaka zvisina kupiswa: Zvingave ne listeria.
– Kunwa caffeine yakawandisa: Kuwanda kwecaffeine kunobatanidzwa nekuwedzera kwenjodzi yekubuda pamuviri uye huremu hushoma hwekuzvarwa.
4. Kutarisira Zviratidzo zvePamuviri
Zviratidzo zvinowanzoonekwa pakubata pamuviri zvakaita sekunzwa kuda kudya mangwanani, kusada kudya, uye kuvimbiwa zvinogona kukanganisa kudya kunovaka muviri. Kudya zvidiki, kakawanda, uye kudya zvekudya zvine zvinovaka muviri zvakawanda zvinogona kubatsira kudzora kuda kurutsa. Zvikafu zvine fiber yakawanda, mvura yakawanda, uye kurovedza muviri nguva dzose zvinogona kubatsira kudzivirira kuvimbiwa.
mhedziso
Kuzadzikisa zvinodiwa nemadzimai ane pamuviri zvinovaka muviri kwakakosha pahutano nekugara zvakanaka kweamai nemwana. Kudya kwakaringana uye kwakasiyana-siyana kunosanganisira macronutrients akakwana uye micronutrients inokosha kunotsigira kukura kwakanaka kwemwana ari mudumbu uye hutano hwaamai. Kunyange zvazvo chikafu chichifanira kuva nzira huru yekuwana zvinovaka muviri, mavitamini epamuviri anogona kubatsira kuzadza chero mipata. Kugara uine mvura yakakwana uye kurangarira zvekudya zvakananga kunobatsira kuve nechokwadi cherwendo rwepamuviri rwakanaka.
Kusarudza zvekudya zvine ruzivo panguva yekuzvitakura kunoita kuti mwana ave neutano hwakanaka uye kunotsigira hutano hwaamai munguva ino inoshamisa yekuchinja. Vakadzi vanofanira kushanda pamwe chete nevanovapa hutano kuti vagadzirise kudya kwavo kuti kuenderane nezvavanoda, vachiona kuti amai nemwana vanowana mhedzisiro yakanaka.
