Kudya bwino pa nthawi ya mimba

Amayi oyembekezera ayenera kudya chakudya chamagulu.

Kupanga mwana ndi ntchito yovuta kwa thupi la mkazi. Kudya moyenera ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti muthandize mwana wanu kukula ndikukula bwino.

Kudya chakudya chopatsa thanzi kungathandize kupewa:

• Kulemera kwambiri
• Matenda a shuga
• Mwayi wofuna gawo la C
• Kuchepa kwa magazi ndi matenda mwa mayi
• Kuchira koyipa
• Kubadwa koyambirira kwa mwana
• Mwana wochepa thupi wobadwa

Kuchuluka kwa kunenepa mthupi mukakhala ndi pakati kumasiyana. Awa ndi malangizo onse:

• Kulemera kwathunthu kwa mayi wathanzi ndi mapaundi 25 mpaka 35 (makilogalamu 11 mpaka 16).
• Azimayi onenepa kwambiri ayenera kungolemera mapaundi 10 mpaka 20 okha (4 mpaka 9 kilogalamu) ali ndi pakati.
• Azimayi ochepera kapena amayi omwe ali ndi ma multiples (mapasa kapena kupitilira apo) ayenera kupeza mapaundi 35 mpaka 45 (16 mpaka 20 kilogalamu) ali ndi pakati.

Funsani wothandizira zaumoyo wanu kuti muchepetse kunenepa bwanji.

Kudya awiri sizitanthauza kudya chakudya chowirikiza kawiri. Amayi oyembekezera amafuna makilogalamu owonjezera 300 patsiku. Koma, komwe ma calories awa amachokera kuzinthu.

• Ngati mumadya maswiti kapena zakudya zopanda thanzi, ma calories owonjezera samakupatsani zakudya zomwe mwana wanu amafunikira.
• Zotsatira zake, mwana wanu wokula amapeza mavitamini ndi michere yomwe amafunikira mthupi lanu. Thanzi lanu likhoza kudwala.

M'malo mwa zakudya zopanda thanzi, sankhani zakudya zomwe ndi:

• Mapuloteni ambiri
• Olemera ndi omega-3 polyunsaturated mafuta ndikutsika kwama trans mafuta ndi mafuta okhutira
• Shuga wochepa (shuga amangopeza zopatsa mphamvu zopanda kanthu) kapena chakudya chamafuta chambiri

Zakudya zina zomwe mwana wanu amafunikira ndi:

• Calcium, yakukula bwino.
• Iron, yopezera magazi a mwanayo. Zimapewanso kuchepa kwa magazi kwa mayi.
• Folic acid, yochepetsera chiopsezo cha msana (kutsekedwa kosakwanira kwa msana), anencephaly (chilema chaubongo), ndi zovuta zina zobadwa.

Kudya chakudya chokwanira ndi zakudya zonse zoyenera ndikupeza masewera olimbitsa thupi osachepera mphindi 30 patsiku ndikofunikira kuti mukhale ndi pakati. Kwa amayi ambiri apakati olemera, kuchuluka kwa ma calories ndi:

• Pafupifupi ma calories 1,800 patsiku m'nthawi ya trimester yoyamba
• Pafupifupi makilogalamu 2,200 patsiku lachitatu
• Pafupifupi makilogalamu 2,400 patsiku lachitatu

Mkate, chimanga, mpunga, ndi pasitala:

• Idyani magawo 9 mpaka 11 patsiku.
• Zakudya izi zimakupatsani chakudya. Zimasandulika mphamvu ku thupi lanu komanso kukula kwa mwana wanu.
• Mbewu zonse ndi zopangidwa ndi zotetezedwa zili ndi folic acid ndi chitsulo.

Zamasamba:

• Masamba ndiwo magwero abwino a mavitamini A ndi C, folic acid, iron, ndi magnesium.
• Idyani magawo 4 mpaka 5 patsiku.
• Yesetsani kupeza zosachepera ziwiri zamasamba anu kuchokera masamba obiriwira, masamba.

Zipatso:

• Idyani magawo atatu kapena anayi patsiku.
• Zipatso zimakupatsani mavitamini A ndi C, potaziyamu, ndi fiber. Sankhani zipatso ndi timadziti. Zili bwino kwa inu kuposa zipatso zachisanu kapena zamzitini. Idyani zakudya zambiri za vitamini C, monga zipatso za zipatso, mavwende, ndi zipatso. Yesetsani kupewa timadziti tomwe timakhala ndi shuga kapena zotsekemera.

Mkaka, yogurt, ndi tchizi:

• Idyani magawo atatu patsiku.
• Zakudya za mkaka ndizopangira kwambiri mapuloteni, calcium, ndi phosphorous. Ngati mukufuna kuchepetsa mafuta ndi mafuta m'thupi, sankhani mkaka wopanda mafuta.

Nyama, nkhuku, nsomba, nyemba zouma, mazira, ndi mtedza:

• Idyani magawo atatu patsiku.
• Zakudya zochokera mgululi ndizopangira mavitamini B, mapuloteni, ayironi, ndi zinc.

Mafuta ndi mafuta

Mufunika mafuta owonjezera pazakudya zanu kwa inu ndi mwana wanu akukula. Mafuta amapereka mphamvu yayitali pakukula ndipo amafunikira pakukula kwaubongo. Amayi omwe ali ndi zosowa zapadera ayenera kukonzekera chakudya chawo mosamala kuti atsimikizire kuti alandila zakudya zomwe amafunikira. Lankhulani ndi omwe amakupatsani kapena wodyetsa zakudya ngati muli ndi zakudya zinazake, monga:

• Zamasamba kapena zamasamba
• Lactose osalolera
• Opanda zoundanitsa

Amayi apakati ayeneranso kumwa madzi ambiri. Pewani zakumwa ndi caffeine ndi shuga. Funsani omwe akukuthandizani kuchuluka kwamadzimadzi omwe muyenera kupeza tsiku lililonse.

Muyeneranso kumwa vitamini woberekera yemwe ali ndi folic acid, iron, ndi mavitamini ndi michere ina yomwe azimayi onse amafunikira. Wopezayo angakupatseni mankhwala a mavitamini. Muthanso kupeza mavitamini apakati pobereka.

Ngakhale palibe amene akudziwa chifukwa chake, azimayi ambiri apakati amalakalaka zakudya zina. Zitha kukhala chifukwa cha kusintha kwa mahomoni. Zolakalaka izi zimatha pambuyo pa miyezi itatu yoyamba.

Malingana ngati mukupeza zakudya zonse zofunika kwa inu ndi mwana wanu, ndibwino kukhala ndi zakudya zomwe mumalakalaka nthawi ndi nthawi.

Nthawi zina, amayi apakati amakhala ndi zilakolako zachilendo za zinthu zomwe sizakudya, monga dothi, dothi, chotsuka zovala, kapena ayisi. Izi zimatchedwa pica, ndipo zimatha kuyambitsidwa ndi chitsulo chochepa kwambiri m'magazi, chomwe chimayambitsa kuchepa kwa magazi. Lolani wothandizira wanu adziwe ngati muli ndi zilakolako izi.

Kusamala - kudya bwino

Berger DS, West EH. Zakudya zabwino panthawi yapakati. Mu: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Obstetrics a Gabbe: Mimba Yachibadwa ndi Mavuto. 8th ed. Philadelphia, PA: Elsevier; 2021: chaputala 6.

Cline M, Young N. Antepartum chisamaliro. Mu: Kellerman RD, Rakel DP, olemba., Eds. Chithandizo Chamakono cha Conn 2021. Philadelphia, PA: Elsevier 2021: 1209-1216.

Gregory KD, Ramos DE, Jauniaux ERM. Kulingalira komanso kusamalira amayi asanabadwe. Mu: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Obstetrics a Gabbe: Mimba Yachibadwa ndi Mavuto. 8th ed. Philadelphia, PA: Elsevier; 2021: chap.

• Mimba ndi Zakudya zabwino