Zipatso 7 Zopatsa Thanzi Mudzafuna Kudya Mukakhala ndi Pakati

Zamkati

• Ubwino wodya zipatso nthawi yapakati
• Zipatso 7 zopatsa thanzi zomwe muyenera kudya mukakhala ndi pakati
• 1. Malalanje
• 2. Mango
• 3. Zotulutsidwa
• 4. Mandimu
• 5. nthochi
• 6. Zipatso
• 7. Maapulo
• Kodi muyenera kudya zipatso zochuluka motani pamene muli ndi pakati?
• Chifukwa chiyani ma hydration amafunikira panthawi yapakati
• Malangizo oteteza zipatso
• Kutenga
• Funso:
• Yankho:

Zithunzi za Cavan / Zithunzi Zosintha

Pakati pa mimba, mwana wanu amadalira inu kuti muwapatse zakudya zomwe amafunikira. Ndicho chifukwa chake ndi nthawi yoti muwonetsetse kuti mukupanga zosankha zabwino kwambiri za mwana - ndi zanu.

Ndikofunika kudya zakudya zopatsa thanzi zomwe zimaphatikizapo zipatso zambiri ndi veggies. Zakudya zamphamvu izi zili ndi zambiri zomwe inu - ndi mwana wanu - muyenera kukhala athanzi.

Tiyeni tikambirane zabwino kwambiri zomwe mukufuna kuti mukhale nazo. Ndipo musaiwale: Zipatso ndi ndiwo zamasamba zachisanu nthawi zambiri zimakhala zopatsa thanzi monga mtundu watsopano, chifukwa chake musamve ngati mukuyenera kuzitenga zonse molunjika kumsika wa mlimi.

Ubwino wodya zipatso nthawi yapakati

Mukakhala ndi pakati, ndikofunikira kudya chakudya chopatsa thanzi komanso kupewa zopatsa mphamvu. M'malo mwake, ngati mumadya zakudya zopanda thanzi mukakhala ndi pakati, mwina mutha kukhazikitsa mwana wanu kuti azikonda mafuta ndi shuga kwa moyo wanu wonse, malinga ndi kafukufuku wa 2013.

Zipatso ndi ndiwo zamasamba zimadzazidwa ndi michere. Mukawonjezera osiyanasiyana pazakudya zanu, mutha kukhala ndi mavitamini, michere, ndi michere yambiri yomwe inu ndi mwana wanu mumafuna.

Kudya zipatso ndi ndiwo zamasamba kumathandizanso kupewa kudzimbidwa, chizindikiro chodziwika panthawi yapakati. Fikirani ku kanjira kokolola ndipo simudzanong'oneza bondo.

Zipatso 7 zopatsa thanzi zomwe muyenera kudya mukakhala ndi pakati

Ngati muli ndi pakati, mwina mungakhale mukukhumba china chake chotsekemera. Koma yesetsani kuti musakhale ndi chizolowezi chofikira keke kapena switi kuti mukwaniritse dzino lokomalo. Zipatso ndiye yankho labwino.

Zimakupatsani kukoma komwe mumalakalaka komanso chakudya chomwe mungafune. Sangalalani ndi zipatsozi ngati gawo la zakudya zabwino zotenga mimba mu masaladi, mu smoothies, yogurt, kapena ngati chotupitsa nthawi iliyonse.

1. Malalanje

Malalanje amakuthandizani kuti mukhale osamalidwa. Amakhalanso gwero lalikulu la folate, kapena folic acid. Folate ndi vitamini B yemwe ndi wofunikira kwambiri pothandiza kupewa ubongo ndi msana, zomwe zimadziwikanso kuti neural tube defects.

American College of Obstetrics and Gynecology (ACOG) imalimbikitsa kutenga ma micrograms (mcg) a 400 folic acid patsiku musanayese kuyesa mwana, kenako osachepera 600 mcg patsiku muli ndi pakati.

Malalanje ndi a vitamini C, nawonso. Vitamini C ndi antioxidant yomwe imathandizira kupewa kuwonongeka kwa khungu. Zimathandizanso thupi lanu kuyamwa chitsulo.

Kuphatikizanso apo, sizimapweteka kuti mabomba ang'onoang'ono a mavitaminiwa ndi okoma kwambiri.

2. Mango

Mango ndi gwero linanso lalikulu la vitamini C. Chikho chimodzi chimakupatsani zomwe mumalandira tsiku lililonse.

Mango amakhalanso ndi vitamini A. Kulephera kwa Vitamini A pobadwa kumalumikizidwa ndi chitetezo chochepa komanso chiopsezo chachikulu chazovuta, monga kutsegula m'mimba ndi matenda opuma.

Ngakhale ndizosowa, ndizotheka kupeza vitamini A wambiri, malinga ndi a. Mango ndiwowonjezera pakudya kwanu, koma idyani pang'ono, komanso zipatso zina zosiyanasiyana.

3. Zotulutsidwa

Mapepala ali ndi folate kwambiri kuposa zipatso zina. Alinso ndi:

• vitamini C
• vitamini B
• vitamini K
• CHIKWANGWANI
• choline
• magnesium
• potaziyamu

Amayi ena amati ma avocado amathandiza kuchepetsa mseru, mwina chifukwa cha potaziyamu ndi magnesium yomwe imapezeka pachipatsocho.

Potaziyamu amathanso kuthandizanso kukokana kwamiyendo, chizindikiro chodziwika chokhala ndi pakati. Kukokana kwamiyendo nthawi zambiri kumayambitsidwa ndi potaziyamu wotsika komanso magnesium.

Choline ndikofunikira pakukula kwa ubongo wa mwana wanu. Kuperewera kwa Choline kumatha kuyambitsa ziwalo za neural tube komanso kufooka kwa kukumbukira kwa moyo.

Nayi njira zingapo zozembera zopatsa zokoma mukamadya.

4. Mandimu

M'modzi, amayi apakati adanenapo zakugwiritsa ntchito mandimu kapena kununkhira kwa mandimu kuti athetse mseru wokhudzana ndi pakati.

Ma mandimu amakhalanso ndi vitamini C. Amathandizira kupatsa mphamvu m'mimba kuti muchepetse kudzimbidwa.

Ganizirani kuwonjezera zina kumadzi kapena tiyi kapena kuzigwiritsa ntchito mu njira iyi ya nkhuku ya Mediterranean.

5. nthochi

Nthochi ndi potaziyamu ina. Amakhalanso ndi vitamini B6, vitamini C, ndi fiber.

Kudzimbidwa kumakhala kofala kwambiri panthawi yapakati. Itha kuyambitsidwa ndi:

• kuthamanga kwa chiberekero m'matumbo
• kudandaula
• nkhawa
• chakudya chochepa kwambiri
• chitsulo mu mavitamini apakati

Kuwonjezera nthochi zokhala ndi fiber zingathandize. akuwonetsanso kuti vitamini B6 itha kuthandizanso kuthana ndi mseru komanso kusanza m'mimba koyambirira.

6. Zipatso

Zipatso - monga blueberries, raspberries, strawberries, mabulosi akuda, ndi goji zipatso - ali ndi mitundu yonse ya zabwino, monga:

• chakudya
• vitamini C
• CHIKWANGWANI
• wachinyamata

Amakhalanso ndi phytonutrients monga flavonoids ndi anthocyanins.

Zakudya zam'madzi zimakupatsani mphamvu zofunikira kwambiri, ndipo zimadutsa mosavuta mu placenta yanu kuti muzisamalira mwana wanu.

Ndikofunika kudya zakudya zopatsa thanzi zophatikiza ndi michere monga zipatso m'malo mwa zopangidwa, zopatsa mphamvu monga ma donuts, makeke, ndi makeke.

Ganizirani kukwapula smoothie ndi nthochi zonse ndi zipatso kuti mukhale ndi chakudya chokhala ndi vitamini kapena chotupitsa.

7. Maapulo

Maapulo ali ndi fiber yambiri ndipo ndi a vitamini C. Komanso, ali ndi vitamini A, potaziyamu, ndi pectin. Pectin ndi prebiotic yomwe imadyetsa mabakiteriya abwino m'matumbo mwanu.

Kuti mukhale ndi vuto labwino kwambiri pa tonde wanu, idyani peel - onetsetsani kuti mwatsuka ndi madzi ambiri poyamba.

Maapulo ndiwotheka kunyamula ndipo amatha kuwonjezeredwa m'maphikidwe ambiri, motero onetsetsani kuti mwadzaza mukadzaza chikwama chanu.

Kodi muyenera kudya zipatso zochuluka motani pamene muli ndi pakati?

Akatswiri azachipatala nthawi zambiri amalimbikitsa kuti azidya zipatso ziwiri kapena zinayi zamasamba ndi masamba anayi kapena asanu masamba tsiku lililonse.

Mwambiri, zipatso imodzi ndi:

• chipatso chamkati (pafupifupi kukula kwa mpira wa tenisi)
• 1 chikho cha zipatso zodulidwa

Kukula kwamasamba ndi:

• 1/2 chikho cha ndiwo zamasamba zosaphika kapena zophika
• 1/2 chikho cha msuzi wa masamba
• 1 chikho cha masamba obiriwira

Pankhani ya timadziti ta zipatso 100%, bola ngati ali ndi mafinya, amakhala otetezeka kumwa. Koma mwina mungaphonye zina mwa michere yopangidwa ndi madzi.

Zipatso zouma zitha kugwiritsidwanso ntchito kupeza michere m'njira yopitilira. Ingodziwa kuti atha kukhala owonjezera kalori komanso shuga kwambiri kuposa anzawo atsopano.

Chifukwa chiyani ma hydration amafunikira panthawi yapakati

Kuchepa kwa madzi m'thupi kumachitika mukataya madzi ambiri kuposa momwe mumadyera. Nthawi zonse zimakhala zovuta, koma makamaka makamaka panthawi yapakati.

Madzi amathandiza kupanga placenta ndi amniotic sac. Zimathandizanso kukula kwa mwana wanu.

Ngati mukukumana ndi matenda am'mawa, chiopsezo chanu cha kuchepa kwa madzi m'thupi chimakhala chachikulu. Pofuna kupewa kutaya madzi m'thupi, imwani magalasi 8 mpaka 12 a madzi tsiku lililonse. Chifukwa zipatso zimakhala ndimadzi, zimatha kukuthandizani kuti musakhale ndi madzi okwanira.

Malangizo oteteza zipatso

Ngati ndi kotheka, gulani zipatso zosakanizidwa ndi mankhwala opangira mankhwala ndi feteleza. Koma kumbukirani kuti kudya zipatso zopanda mankhwala ndikwabwino kuposa kusadya chipatso chilichonse.

Kuti muchepetse chiopsezo chogwiritsa ntchito zotsalira za mankhwala ophera tizilombo kapena mabakiteriya, tsatirani malangizo awa:

• Sambani zipatso bwinobwino, ngakhale zitakonzedwa kale.
• Chotsani malo aliwonse opunduka omwe mabakiteriya amabisala.
• Imwani madzi osakaniza kapena owiritsa okha.
• Pewani kudya mavwende asanakwane, kapena idyani mukangodula.
• Sungani zipatso zatsopano mufiriji, kutali ndi nyama yaiwisi.

Kutenga

Kudya zipatso nthawi yapakati kumathandizira kuti inu ndi mwana wanu mukhalebe athanzi komanso okonzeka kudziko lapansi.

Zipatso zatsopano, zachisanu, ndi zamzitini ndizo zabwino zonse. Onetsetsani kuti palibe shuga wawonjezedwa ku mitundu yamzitini kapena yachisanu.

Lumikizanani ndi dokotala wanu ngati muli ndi mafunso kapena nkhawa zokhudzana ndi momwe mimbayo imadyera. Ngati mukufuna upangiri wina wazakudya, nazi zakudya 13 zomwe ndizosankha zabwino.

Funso:

Nchiyani chimayambitsa kulakalaka chakudya panthawi yapakati?

Yankho:

Mwinamwake mudamvapo kuti mahomoni kapena kuchepa kwa michere kumayambitsa zilakolako zamimba. Mwachitsanzo, ngati mumalakalaka maapulo obiriwira, mutha kukhala osowa pectin, potaziyamu, kapena vitamini A. Chowonadi ndichakuti, sizikudziwika bwinobwino chomwe chimayambitsa kulakalaka mimba. Mutha kungofuna china chake chomwe chimakonda tart ndi lokoma. Malingana ngati mukukhumba zakudya, ndibwino kuti mupereke nthawi ndi nthawi. Ngati zolakalaka zanu sizabwino, yesani kupeza njira zina zathanzi. Itanani dokotala wanu ngati mukulakalaka zakudya zopanda zakudya monga wowotchera zovala kapena dothi.

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