Kusamalira kunenepa kwanu panthawi yapakati

Amayi ambiri amayenera kupeza pakati pa mapaundi 25 mpaka 35 (11.5 mpaka 16 kilogalamu) ali ndi pakati. Ambiri amatenga mapaundi awiri kapena anayi (1 mpaka 2 kilogalamu) m'nthawi ya trimester yoyamba, kenako 1 kilogalamu (0,5 kilogalamu) sabata iliyonse. Kuchuluka kwa kunenepa kumadalira momwe zinthu ziliri.

• Azimayi onenepa kwambiri amafunika kuchepa (mapaundi 15 mpaka 25 kapena 7 mpaka 11 kilogalamu kapena kuchepera, kutengera kulemera kwawo asanatenge mimba).
• Azimayi ochepera kuyenera kupeza zambiri (mapaundi 28 mpaka 40 kapena 13 mpaka 18 kilogalamu).
• Muyenera kulemera kwambiri ngati muli ndi mwana woposa 1. Amayi omwe ali ndi mapasa amafunika kupeza mapaundi 37 mpaka 54 (16.5 mpaka 24.5 kilogalamu).

Chakudya chopatsa thanzi, chopatsa thanzi, komanso kuchita masewera olimbitsa thupi, ndiye maziko oyembekezera kwabwino.Kwa amayi ambiri apakati, kuchuluka kwa ma calories ndi:

• Ma calories 1,800 patsiku mu trimester yoyamba
• Makilogalamu 2,200 patsiku lachiwiri lachiwiri
• Ma calories 2,400 patsiku lachitatu

Kulemera kwakukulu komwe mumapeza mukakhala ndi pakati sikunenepa, koma kumakhudzana ndi mwana. Nayi kuwonongeka kwa momwe mapaundi 35 (16 kilograms) amawonjezerera:

• Mwana: mapaundi 8 (3.5 kilogalamu)
• Placenta: mapaundi awiri kapena atatu (1 mpaka 1.5 kilogalamu)
• Amniotic fluid: mapaundi awiri mpaka atatu (1 mpaka 1.5 kilogalamu)
• Minofu ya m'mawere: mapaundi 2 mpaka 3 (1 mpaka 1.5 kilogalamu)
• Magazi: mapaundi 4 (2 kilogalamu)
• Malo ogulitsa mafuta: mapaundi 5 mpaka 9 (2.5 mpaka 4 kilogalamu)
• Kukula kwa chiberekero: mapaundi 2 mpaka 5 (1 mpaka 2.5 kilogalamu)

Amayi ena amakhala onenepa kale akakhala ndi pakati. Amayi ena amalemera msanga panthawi yomwe ali ndi pakati. Mwanjira iliyonse, mayi wapakati sayenera kudya kapena kuyesa kuchepetsa thupi panthawi yapakati.

Ndibwino kuti muziyang'ana kudya zakudya zoyenera ndikukhala otakataka. Ngati simulemera mokwanira panthawi yoyembekezera, inu ndi mwana wanu mungakhale ndi mavuto.

Komabe, mutha kusintha zakudya zanu kuti mupeze michere yomwe mukufunikira popanda kulemera kwambiri. Lankhulani ndi omwe amakuthandizani kuti akuthandizeni pokonzekera zakudya zabwino.

M'munsimu muli malangizo othandiza kudya.

Zosankha zathanzi:

• Zipatso ndi ndiwo zamasamba zimapangidwira bwino. Amadzaza ndi mavitamini komanso mafuta ochepa.
• Idyani buledi, zotsekemera, ndi chimanga chopangidwa ndi mbewu zonse.
• Sankhani mkaka wochepetsedwa. Mufunika magawo 4 amkaka tsiku lililonse. Komabe, kugwiritsa ntchito mkaka, 1%, kapena 2% mkaka kumachepetsa kwambiri kuchuluka kwa ma calories ndi mafuta omwe mumadya. Komanso sankhani tchizi wopanda mafuta kapena yogurt wopanda mafuta ambiri.

Zakudya zomwe muyenera kupewa:

• Kutsekemera mwachilengedwe ndibwino kuposa zakudya ndi zakumwa ndi shuga wowonjezera kapena zotsekemera zopangira.
• Zakudya ndi zakumwa zomwe zimatulutsa shuga kapena madzi a chimanga ngati chimodzi mwazinthu zoyambirira sizabwino.
• Zakumwa zambiri zotsekemera zimakhala ndi ma calories ambiri. Werengani lembalo ndipo yang'anani zakumwa zomwe zili ndi shuga wambiri. M'malo madzi a sodas ndi zakumwa zipatso.
• Pewani zakudya zopatsa thanzi, monga tchipisi, maswiti, keke, makeke, ndi ayisikilimu. Njira yabwino yopewera kudya zakudya zopanda thanzi kapena zakudya zina zopanda thanzi ndikuti musakhale ndi zakudya izi m'nyumba mwanu.
• Yatsani mafuta. Mafuta amaphatikizapo mafuta ophika, margarine, batala, nsuzi, msuzi, mayonesi, mavalidwe a saladi wokhazikika, mafuta anyama, kirimu wowawasa, ndi kirimu tchizi. Yesani mitundu yotsika yamafuta yazakudya izi.

Kudya kunja:

• Kudziwa kuchuluka kwa ma calories, mafuta, ndi mchere mu chakudya chanu kumatha kukuthandizani kuti mudye wathanzi.
• Malo ambiri odyera amakhala ndi mindandanda yazakudya ndi zakudya patsamba lawo. Gwiritsani ntchito izi kukonzekera mtsogolo.
• Mwambiri, idyani m'malo omwe mumapereka saladi, msuzi, ndi ndiwo zamasamba.
• Pewani chakudya chofulumira.

Kuphika kunyumba:

• Konzani chakudya pogwiritsa ntchito njira zopanda mafuta ambiri.
• Pewani zakudya zokazinga. Frying zakudya mu mafuta kapena batala kuonjezera zopatsa mphamvu ndi mafuta chakudya.
• Kuphika, kuphika, kuphika, ndi kuwiritsa ndi njira zabwino zophikira, zopanda mafuta.

Kuchita masewera olimbitsa thupi:

• Kuchita masewera olimbitsa thupi, monga momwe wothandizirayo akulimbikitsira, kungathandize kuwotcha mafuta owonjezera.
• Kuyenda ndi kusambira nthawi zambiri kumakhala kotetezeka, machitidwe oyenera kwa amayi apakati.
• Onetsetsani kuti mukuyankhula ndi omwe akukuthandizani musanachite masewera olimbitsa thupi.

Ngati mwalimbana ndi kulemera kwanu m'mbuyomu, zingakhale zovuta kuvomereza kuti ndibwino kunenepa tsopano. Ndi zachilendo kukhala ndi nkhawa pamene manambala pa sikelo akuchuluka.

Kumbukirani kuti muyenera kunenepa kuti mukhale ndi pakati. Mapaundi owonjezera amabwera mutakhala ndi mwana wanu. Komabe, ngati mutakhala wonenepa kwambiri kuposa momwe mukufunira, mwana wanu adzakhalanso wamkulu. Izi nthawi zina zimatha kubweretsa zovuta pakubereka. Chakudya chopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse ndi njira zanu zabwino zowonongolera kuti mwana ali ndi pakati komanso mwana wathanzi.

Kusamalira asanabadwe - kuwongolera kunenepa kwanu

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.

Bodnar LM, Himes KP. (Adasankhidwa) Chakudya cha amayi. Mu: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Silver RM, olemba. Creasy ndi Resnik's Maternal-Fetal Medicine: Mfundo ndi Kuchita. 8th ed. Philadelphia, PA: Elsevier; 2019: chaputala 12.

• Mimba ndi Zakudya zabwino