Zakudya Zoyamwitsa 101: Zomwe Mungadye Mukamayamwitsa

Zamkati

• Dziwani zoyambira za mkaka wa m'mawere
• Pewani zakudya zoyamwitsa zopatsa thanzi
• Sinthani zakudya zanu zoyamwitsa zamagulu onse azakudya
• Zakudya zamagulu 1
• Zakudya zamagulu 2
• Ganizirani kumwa zowonjezera
• Mavitamini ambiri
• Vitamini B-12
• Omega-3 (DHA)
• Vitamini D.
• Imwani madzi ambiri
• Zakudya ndi zakumwa zoti mupewe mukamayamwitsa
• Kafeini
• Mowa
• Mkaka wa ng'ombe
• Kuyamwitsa ndi kuchepa thupi
• Tengera kwina

Mwinamwake mwamvapo kuti kuyamwitsa ndiko thanzi labwino kwa mwana wanu, koma kodi mumadziwa kuti kuyamwitsa kuli ndi phindu pa thanzi lanu?

Kuyamwitsa chiopsezo chokhala ndi matenda ena m'tsogolo, kuphatikizapo matenda a mtima ndi matenda ashuga. Zingathenso kuchepetsa nkhawa ndikuthandizani kuti muzimva kuti mukugwirizana kwambiri ndi mwana wanu watsopano. Zinthu zonse zabwino.

Komanso, mkaka wa m'mawere umadzaza ndi zakudya zopatsa thanzi komanso zoteteza zomwe ndizofunikira pakukula kwa mwana wanu. Ichi ndichifukwa chake mkaka wa m'mawere umadziwika kuti "muyeso wagolidi" wazakudya za khanda ndipo umatchedwa golide wamadzi.

* Onjezani "kupanga golide wamadzi" pamndandanda wazinthu zodabwitsa zomwe azimayi amatha kuchita.

Ndizosadabwitsa kuti zimatenga mphamvu zambiri kuti mupange golide wamadzimadzi ndipo zosowa zanu pazakudya zambiri zimakwaniritsa izi.

Ndizofunika kwambiri, kusankha zakudya zopatsa thanzi, zopatsa thanzi kuti muthandizire mkaka wa m'mawere. Kuphatikiza apo, kudya zakudya zopatsa thanzi mukamabereka kumatha kukuthandizani kuti muzimva bwino m'maganizo komanso mwakuthupi - ndipo ndani safuna izi? Lowani ife.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pakudya zakudya zabwino mukamayamwitsa.

Dziwani zoyambira za mkaka wa m'mawere

Mutha kukhala mukuganiza kuti ndichifukwa chiyani kuli kofunikira kwambiri kuti muzitsata zakudya zopanda thanzi, zopatsa thanzi mukamayamwitsa.

Kuphatikiza pakulimbikitsa thanzi lanu lonse, chakudya chopatsa thanzi ndichofunikira kuti muwonetsetse kuti mwana wanu akupeza zofunikira zonse zofunika kuti zikule bwino.

Kupatula vitamini D, mkaka wa m'mawere uli ndi zonse zomwe mwana wanu amafunikira kuti akule bwino m'miyezi 6 yoyambirira.

Koma ngati chakudya chanu chonse sichikupatsani zakudya zokwanira, chitha kukhudza mkaka wa m'mawere komanso thanzi lanu.

akuwonetsa kuti mkaka wa m'mawere umapangidwa ndi 87% yamadzi, 3.8% mafuta, 1.0% mapuloteni, ndi 7% ma carbohydrate ndipo amapereka 60 mpaka 75 kcal / 100ml.

Mosiyana ndi mkaka wa mwana, zopatsa mphamvu za mkaka wa m'mawere zimasiyana. Mkaka wa m'mawere umasintha mukamayamwa komanso mukamayamwa, kuti mukwaniritse zosowa za mwana wanu.

Kumayambiriro kodyetsa, mkaka umakhala wamadzi ambiri ndipo nthawi zambiri umathetsa ludzu la mwana. Mkaka womwe umabwera pambuyo pake (hindmilk) ndi wonenepa, wamafuta ambiri komanso wopatsa thanzi.

M'malo mwake, mkaka uwu umatha kukhala ndi mafuta ochulukirapo kawiri kapena katatu kuposa mkaka kuyambira koyambirira kwa chakudya, ndi ma calories 7 mpaka 11 pa ounce. Chifukwa chake, kuti mufike mkaka wopatsa thanzi kwambiri, ndikofunikira kuti mwana wanu atulutse bere limodzi asanasinthe kupita ku lina.

Mkaka wa m'mawere uli ndi zonse zomwe mwana amafunikira m'miyezi 6 yoyambirira ya moyo wake. Kuphatikiza apo, mafuta ndi kalori wamkaka wam'mawere amasintha nthawi yakudya komanso kupitilira nthawi kuti akwaniritse zosowa za mwana wanu.

Pewani zakudya zoyamwitsa zopatsa thanzi

Pali chifukwa chomwe njala zanu zitha kukhala zapamwamba kwambiri mukamayamwitsa mwana wanu watsopano. Kupanga mkaka wa m'mawere kumafunikira thupi ndipo kumafunikira ma calories owonjezera, komanso milingo yambiri yazakudya.

M'malo mwake, akuti mphamvu zanu zomwe mumafunikira mukamayamwitsa zimawonjezeka pafupifupi tsiku lililonse. Kufunika kwa michere yapadera, kuphatikiza mapuloteni, vitamini D, vitamini A, vitamini A, vitamini E, vitamini C, B12, selenium, ndi zinc zimakwereranso.

Ichi ndichifukwa chake kudya zakudya zosiyanasiyana zopatsa thanzi, zakudya zonse ndizofunikira kwambiri paumoyo wanu komanso thanzi la mwana wanu. Kusankha zakudya zokhala ndi michere yomwe ili pamwambayi kungathandize kuti mupeze zofunikira zonse zomwe inu ndi mwana wanu mukusowa.

Nazi zakudya zopatsa thanzi komanso zokoma zomwe muyenera kuziika patsogolo mukamayamwitsa:

• Nsomba ndi nsomba: nsomba, nsomba zam'nyanja, nkhono zam'madzi, sardines
• Nyama ndi nkhuku: nkhuku, ng'ombe, mwanawankhosa, nkhumba, nyama zanyama (monga chiwindi)
• Zipatso ndi ndiwo zamasamba: zipatso, tomato, belu tsabola, kabichi, kale, adyo, broccoli
• Mtedza ndi mbewu: amondi, walnuts, mbewu za chia, hemp mbewu, flaxseeds
• Mafuta athanzi: mapeyala, maolivi, kokonati, mazira, yogurt wamafuta onse
• Mafinya olemera: mbatata, sikwashi ya butternut, mbatata, nyemba, mphodza, phala, quinoa, buckwheat
• Zakudya zina: tofu, chokoleti chakuda, kimchi, sauerkraut

Tikukonda mndandandawu mpaka pano, koma makolo oyamwitsa samangokhala pazakudya izi. Onani mndandandawu kuti mumve zambiri zamagulu azakudya zowonjezera.

Ndipo ngakhale mukusangalala ndi zakudya zomwe mumadya nthawi zina zimakhala zathanzi, ndibwino kuti muchepetse kudya kwanu monga chakudya chofulumira komanso chimanga cham'mawa kwambiri momwe mungathere. M'malo mwake, sankhani njira zina zopatsa thanzi.

Mwachitsanzo, ngati mumakonda kuyambitsa tsiku lanu ndi mbale yayikulu yambewu yonyezimira, yesani kusinthana ndi mbale ya oats yodzaza ndi zipatso, kokonati wopanda shuga, komanso chidole cha mafuta a nati kuti mudzaze mafuta .

Kuti mukwaniritse kuchuluka kwanu kwa zopatsa mphamvu ndi zopatsa thanzi mukamayamwitsa, perekani thupi lanu zakudya zopatsa thanzi.

Sinthani zakudya zanu zoyamwitsa zamagulu onse azakudya

Chabwino, ndiye popeza tsopano muli ndi zoyambira chifukwa chakudya zakudya zopatsa thanzi ndikofunikira mukamayamwitsa, tiyeni tidumphiramo pang'ono kuti ndichifukwa chiyani kuli koyenera kusamala makamaka mavitamini ndi michere, inunso.

Zakudya mu mkaka wa m'mawere zitha kugawidwa m'magulu awiri, kutengera momwe zimapezera mkaka wanu.

Ngati mwataya zakudya zilizonse zamagulu 1, sizingabisike mkaka wanu mosavuta. Chifukwa chake, kuwonjezera pazakudya izi kumatha kulimbikitsa pang'ono mkaka wa m'mawere ndikuthandizira thanzi la mwana wanu. (Kodi muli ndi mafunso okhudzana ndi mavitamini pa nthawi yomwe ali ndi pakati? Fufuzani ndi dokotala ndikuwonanso gawo ili m'munsiyi.)

Kumbali inayi, kuchuluka kwa michere yamagulu 2 mumkaka wa m'mawere sikudalira kuchuluka kwa amayi, choncho kuwonjezera sikungakulitse kuchuluka kwa michere ya mkaka wa m'mawere. Ngakhale zili choncho, izi zikhozabe kupititsa patsogolo thanzi la amayi mwa kubwezeretsanso malo ogulitsa zakudya.

Ngati zonsezi zikumveka zosokoneza, palibe nkhawa. Nayi mfundo: kupeza zofunikira zokwanira zamagulu 1 ndikofunikira kwa inu ndi mwana wanu, pomwe kupeza zakudya zokwanira zamagulu 2 ndizofunikira kwambiri kwa inu.

Zakudya zamagulu 1

Nayi zakudya zamagulu 1 ndi momwe mungazipezere pamagawo omwe amakonda kudya:

• Vitamini B1 (Thiamin): nsomba, nkhumba, mbewu, mtedza, nyemba
• Vitamini B2 (Riboflavin): tchizi, amondi, mtedza, nyama yofiira, nsomba yochuluka, mazira
• Vitamini B6: nsawawa, mtedza, nsomba, nkhuku, mbatata, nthochi, zipatso zouma
• Vitamini B12: nkhono, chiwindi, yogurt, nsomba yochuluka, yisiti yathanzi, mazira, nkhanu, nkhanu
• Choline: mazira, chiwindi cha ng'ombe, chiwindi cha nkhuku, nsomba, mtedza
• Vitamini A: mbatata, kaloti, masamba obiriwira, nyama zam'thupi, mazira
• Vitamini D: mafuta a chiwindi a cod, nsomba zochuluka, bowa wina, zakudya zolimba
• Selenium: Mtedza waku Brazil, nsomba, Turkey, tirigu wathunthu, mbewu
• Ayodini: zouma zam'madzi, cod, mkaka, mchere wa ayodini

Zakudya zamagulu 2

Nayi zakudya zamagulu 2 ndi zakudya zomwe anthu amakonda:

• Zolemba: nyemba, mphodza, masamba obiriwira, katsitsumzukwa, mapeyala
• Calcium: mkaka, yogurt, tchizi, masamba obiriwira, nyemba
• Chitsulo: nyama yofiira, nkhumba, nkhuku, nsomba, nyemba, masamba obiriwira, zipatso zouma
• Mkuwa: nkhono, nkhono, mtedza, nyemba, nyama, mbatata
• Nthaka: oyisitara, nyama yofiira, nkhuku, nyemba, mtedza, mkaka

Monga tidakambirana kale, kuchuluka kwa michere yamagulu 2 mumkaka wa m'mawere sikukhudzidwa ndi zomwe mumadya kapena malo ogulitsira thupi.

Chifukwa chake, ngati chakudya chanu ndi chochepa, thupi lanu limatenga michere imeneyi m'mafupa anu ndi m'matumba anu kuti mutulutse mkaka wa m'mawere.

Mwana wanu nthawi zonse azipeza ndalama zokwanira (hooray!), Koma malo ogulitsira thupi anu amatha ngati simupeza ndalama zokwanira pazakudya zanu. Pofuna kupewa kusowa, michere iyi imayenera kuchokera pazakudya zanu kapena zowonjezera.

Ndikofunikira kwa inu ndi thanzi la mwana wanu kuti mukhale ndi zokwanira zamagulu 1 ndi 2 zamagulu. Ngakhale kuchuluka kwa michere yamagulu 1 mkaka wa m'mawere kumakhudzidwa ndi kuchuluka kwa amayi, kuchuluka kwa michere ya gulu 2 sikuli.

Ganizirani kumwa zowonjezera

Ngakhale kuti chakudya chopatsa thanzi ndichofunikira kwambiri pakudya zakudya zabwino mukamayamwitsa, palibe kukayikira kuti kumwa mankhwala ena owonjezera kungathandize kubweretsanso m'masitolo anu mavitamini ndi michere.

Pali zifukwa zingapo zomwe amayi atsopano angakhale ochepa mu zakudya zina, kuphatikizapo kusadya zakudya zoyenera komanso mphamvu zowonjezera zowonjezera mkaka wa m'mawere, komanso kusamalira mwana wanu.

Kutenga zowonjezera kumathandizira kuti muzidya zakudya zofunikira. Koma ndikofunika kutopa posankha zowonjezera, popeza zambiri zimakhala ndi zitsamba ndi zowonjezera zina zomwe sizabwino kwa amayi oyamwitsa.

Tapeza mndandanda wazowonjezera zofunikira za amayi oyamwitsa ndikulimbikitsa kuchira pambuyo pobereka. Nthawi zonse onetsetsani kuti mukugula zinthu kuchokera kuzinthu zodziwika bwino zomwe zimayesedwa ndi mabungwe ena, monga NSF kapena USP.

Mavitamini ambiri

Multivitamin ikhoza kukhala chisankho chabwino pakuwonjezera kudya mavitamini ndi michere yofunikira.

Ndizofala kuti azimayi azikhala opanda mavitamini ndi michere atabereka ndipo akuwonetsa kuti zoperewera sizisankha, zomwe zimakhudza amayi m'malo opeza ndalama zambiri.

Pachifukwa ichi, kungakhale lingaliro labwino kutulutsa multivitamin tsiku lililonse, makamaka ngati simukuganiza kuti mukupeza mavitamini ndi michere yokwanira kudzera pachakudya chanu chokha. (Pokhala ndi zambiri zofunika kuziganizira ngati kholo latsopano, ndani?)

Vitamini B-12

Vitamini B-12 ndi vitamini wofunikira kwambiri wosungunuka m'madzi womwe umafunikira thanzi la mwana wanu, komanso thanzi lanu, mukamayamwitsa.

Kuphatikiza apo, azimayi ambiri - makamaka omwe amatsatira makamaka, omwe adakhalapo, ndi amayi omwe ali ndi mankhwala ena (monga acid reflux drug) - ali pachiwopsezo chowonjezeka chokhala ndi milingo yotsika ya B-12.

Ngati mungakwaniritse chimodzi mwamagawo awa, kapena ngati mukumva kuti simudya zakudya zokwanira B-12 monga nsomba, nyama, nkhuku, mazira, ndi zakudya zolimba, ndiye kuti mutenga chowonjezera cha B-complex kapena B-12 ndi lingaliro labwino.

Kumbukirani kuti mavitamini apamwamba kwambiri komanso mavitamini asanabadwe amakhala ndi B-12 yokwanira kukwaniritsa zosowa zanu.

Omega-3 (DHA)

Mafuta a Omega-3 ndiokwiyitsa masiku ano, ndipo pachifukwa chabwino. Mafuta awa, omwe amapezeka mwachilengedwe mwa nsomba zamafuta komanso ndere, amatenga gawo lofunikira paumoyo wa amayi ndi mwana.

Mwachitsanzo, mafuta omega-3 DHA ndi ofunikira pakukula kwamanjenje, khungu, ndi maso a mwana wanu. Kuphatikiza apo, kuchuluka kwa mafuta ofunikira mumkaka wa m'mawere kumadalira kuchuluka kwanu.

Kuphatikiza apo, zikuwonetsa kuti makanda omwe amadyetsedwa mkaka wa m'mawere ndi milingo yayikulu ya DHA amakhala ndi masomphenya abwino komanso zotsatira zama neurodevelopment.

Chifukwa kuchuluka kwa mkaka wa m'mawere wa omega-3s kumawonetsa kudya kwanu mafuta ofunikira awa, ndikofunikira kuti mukhale okwanira. Timalimbikitsa kuti amayi oyamwitsa adye 250 kapena 375 mg tsiku lililonse a DHA kuphatikiza EPA, mafuta ena omega-3 ofunikira.

Ngakhale kudya nsomba zokwana ma ola 8 mpaka 12, makamaka nsomba zamafuta monga saumoni ndi sardini, zimatha kukuthandizani kufikira, kutenga mafuta a nsomba kapena mafuta owonjezera a krill ndi njira yabwino yokwaniritsira zosowa zanu za tsiku ndi tsiku.

Vitamini D.

Vitamini D imangopezeka pazakudya zochepa, monga nsomba zamafuta, mafuta a chiwindi cha nsomba, ndi zinthu zolimba. Thupi lanu limatha kulipanganso kuwunika kwa dzuwa, ngakhale zimadalira pazinthu zambiri, monga khungu ndi komwe mumakhala.

imawonetsa kuti imakhala ndi maudindo ambiri mthupi lanu ndipo ndiyofunikira pachitetezo cha mthupi komanso thanzi lamafupa.

Vitamini D nthawi zambiri imakhalapo pamchere wochepa kwambiri, makamaka dzuwa likamalowa.

Chifukwa chake, kuwonjezera pa 400 IU ya vitamini D patsiku ndikulimbikitsidwa kwa ana oyamwitsa ndi makanda omwe amadya zosakwana 1 litre ya mkaka patsiku, kuyambira m'masiku ochepa oyambilira amoyo ndikupitilira mpaka atakwanitsa miyezi 12, malinga ndi American Academy of Pediatrics.

Malinga ndi, kuwonjezera ndi 6,400 IU tsiku lililonse kumatha kuthandiza kupatsa mwana wanu mavitamini D okwanira kudzera mkaka wa m'mawere wokha. Chosangalatsa ndichakuti, ndalamayi ndiyokwera kwambiri kuposa mavitamini D omwe akupezeka pano a 600 IU oyamwitsa amayi.

Kuperewera kwa Vitamini D ndikofala kwambiri pakati pa azimayi oyamwitsa. Ndipo kuchepa kumatha kubweretsa zovuta m'thupi, kuphatikiza kukhumudwa pambuyo pobereka. Ndicho chifukwa chake kuwonjezera pa vitamini iyi kumalimbikitsidwa.

Funsani wothandizira zaumoyo wanu kuti akuthandizeni kuti mumve bwino za mavitamini D.

Amayi oyamwitsa angapindule potenga mavitamini, vitamini B-12, omega-3s, ndi vitamini D zowonjezera mavitamini.

Imwani madzi ambiri

Kuphatikiza pa kukhala ndi njala kuposa nthawi zonse mukamayamwitsa, mutha kumvanso ludzu.

Mwana wanu akakhala pachifuwa panu, kuchuluka kwanu kwa oxytocin kumawonjezeka. Izi zimapangitsa kuti mkaka wanu uyambe kuyenda. Izi zimalimbikitsanso ludzu komanso zimathandiza kuti mukhale ndi madzi okwanira mukamadyetsa mwana wanu.

Ndikofunika kuzindikira kuti zosowa zanu za hydration zimasiyana kutengera zinthu monga kuchuluka kwa zochita ndi kudya. Palibe lamulo laling'ono lamtundu uliwonse pokhudzana ndi kuchuluka kwa madzi omwe mumafunikira mukamayamwitsa.

Monga lamulo, muyenera kumamwa nthawi zonse mukakhala ndi ludzu mpaka mutamaliza ludzu lanu.

Koma ngati mukumva kutopa kwambiri, kukomoka, kapena ngati mkaka wanu ukucheperachepera, mungafunike kumwa madzi ambiri. Njira yabwino yodziwira ngati mukumwa madzi okwanira ndi mtundu ndi kununkhira kwa mkodzo wanu.

Ngati mdima wachikasu ndipo uli ndi fungo lamphamvu, ndicho chizindikiro chakuti mwasowa madzi m'thupi ndipo muyenera kumwa madzi ambiri.

Mukamayamwitsa, mumatulutsa oxytocin, yomwe imapangitsa ludzu. Njira yachilengedwe iyi imatsimikizira kuti mumamwa madzi okwanira kuti mukwaniritse zosowa zanu zamadzimadzi.

Zakudya ndi zakumwa zoti mupewe mukamayamwitsa

Ngakhale kuti mwina mwamvapo zina, ndibwino kudya pafupifupi chakudya chilichonse mukamayamwitsa, pokhapokha mutakhala ndi vuto linalake.

Ndipo, ngakhale zonunkhira zina kuchokera ku chakudya, zonunkhira kapena zakumwa zingasinthe kukoma kwa mkaka wa m'mawere, zikuwonetsa kuti sizokayikitsa kuti izi zingakhudze nthawi yodyetsa mwana wanu kapena kuwapangitsa kukhala ovuta.

Chikhulupiriro china cholakwika ndichakuti zakudya za "gassy" monga kolifulawa ndi kabichi zimayambitsanso mwana wanu. Ngakhale zakudya izi zitha kukupangitsani kukhala osalala, mankhwala omwe amalimbikitsa gasi samapita mkaka wa m'mawere, pa izi.

Mwachidule, zakudya ndi zakumwa zambiri ndizotetezeka panthawi yoyamwitsa, koma pali zochepa zomwe ziyenera kuchepetsedwa kapena kupewa. Ngati mukuganiza kuti china chake chikhoza kusokoneza mwana wanu, funsani omwe akukuthandizani zaumoyo kuti akuthandizeni.

Kafeini

Pafupifupi ya caffeine yomwe mumamwa imasamutsidwa mkaka wa m'mawere, ndipo kafukufuku akuti amatenga ana nthawi yayitali kuti apange caffeine. Kumwa zakumwa za khofi monga khofi sizinawonetsedwe kuti kumavulaza, koma zimatha kukhudza kugona kwa mwana.

Chifukwa chake, tikulimbikitsidwa kuti azimayi oyamwitsa achepetse kumwa khofi pafupifupi 2 mpaka 3 makapu patsiku. Ndi bummer, tikudziwa, koma osachepera ena khofi amaloledwa, sichoncho?

Mowa

Mowa amathanso kulowa mkaka wa m'mawere. Kuchulukako kumafanana ndi kuchuluka komwe kumapezeka m'magazi a mayi. Komabe, makanda amamwa mowa mopitirira theka la anthu akuluakulu.

Unamwino mutamwa zakumwa 1 mpaka 2 zokha zitha kuchepetsa mkaka wa mwana wanu ndikumayambitsa kusokonezeka komanso kugona mokwanira.

Chifukwa kumwa kwambiri pafupi ndi kuyamwitsa kumatha kusokoneza thanzi la mwana wanu, AAP imati kumwa mowa kuyenera kuchepetsedwa panthawi yoyamwitsa.

AAP imanena kuti osapitirira magalamu 0,5 a mowa pa kilogalamu ya kulemera kwa thupi, komwe kwa mayi wa kilogalamu 60 (132-mapaundi), ndi ofanana ndi ma ola awiri, mowa 8 wa vinyo, kapena mowa awiri.

Ngakhale zimapezeka kuti mumakonda kusangalala ndi chakumwa choledzeretsa ngati mayi woyamwitsa, ndibwino kudikirira osachepera maola awiri mutamwa kuti muyamwitse mwana wanu.

Mkaka wa ng'ombe

Ngakhale sizachilendo. Ana ena amatha kukhala osagwirizana ndi mkaka wa ng'ombe. Ndipo ngati mwana wanu ali ndi vuto lakumwa mkaka wa ng'ombe, ndikofunikira kuti muzichotsa mkaka wonse pazakudya zanu.

Mpaka makanda oyamwitsa amakhala osagwirizana ndi mapuloteni amkaka amphongo ochokera m'zakudya za amayi awo, ndipo amatha kukhala ndi zotupa, chikanga, kutsegula m'mimba, ndowe zamagazi, kusanza kapena khanda.

Wopereka chithandizo chazaumoyo wanu akhoza kukupatsani upangiri wa momwe mungasiyire mkaka pazakudya zanu, komanso ngati kuli kotheka kubweretsanso mkaka.

Ndikulimbikitsidwa kuti azimayi oyamwitsa achepetse kudya khofi kapena mowa. Peresenti yocheperako ya ana ikhoza kukhala yotsutsana ndi mapuloteni amkaka amphongo mumadyedwe a amayi awo.

Kuyamwitsa ndi kuchepa thupi

Mutha kuyesedwa kuti muchepetse thupi mwachangu mukangobereka, koma kuwonda kumatenga nthawi ndipo ndikofunikira kukhala okoma mtima ku thupi lanu panthawiyi.

Ndi kusintha kwakukulu kwama mahomoni komwe kumachitika mukamayamwitsa komanso kalori ikufuna kupanga mkaka wa m'mawere, mutha kukhala ndi chilakolako chachikulu mukamayamwitsa.

Kuletsa zopatsa mphamvu kwambiri, makamaka m'miyezi yoyambirira yoyamwitsa, kumatha kuchepetsa mkaka wanu komanso mphamvu zofunikira kwambiri.

Mwamwayi, kuyamwitsa nokha kuti mulimbikitse kuchepa, makamaka mukapitilira miyezi 6 kapena kupitilira apo. (Izi zati, kuchepa thupi panthawi yoyamwitsa sikuchitika kwa aliyense!)

Kutaya pafupifupi mwa kuphatikiza zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi sikuyenera kukhudza mkaka kapena kapangidwe kanu ka mkaka, poganiza kuti mulibe chakudya choyambirira.

Amayi onse oyamwitsa, ngakhale atakhala olemera motani, ayenera kudya ma calorie okwanira. Koma ngati muli ndi kunenepa kwambiri, ndizotheka kuti mudzakhala ovuta kwambiri poletsa ma kalori.

Pachifukwa ichi, ndikofunikira kuti amayi omwe ali ndi thupi lochepa azidya mafuta owonjezera kuti apewe kuchepa kwa mkaka.

Zonsezi, kumbukirani kuti kuonda pambuyo pobereka ndi mpikisano wothamanga, osati kuthamanga. Zinatenga miyezi kuti muyambe kulemera kwa pakati panu ndi mwana wanu, ndipo zingatenge miyezi kuti muchepetse - ndipo zili bwino.

Chofunika kwambiri kukumbukira poyesera kutaya mimba ndikuti zakudya zopewera sizabwino paumoyo wonse ndipo sizigwira ntchito kuti muchepetse kulemera kwakanthawi.

Kutsata chakudya chopatsa thanzi, kuwonjezera masewera olimbitsa thupi m'moyo wanu watsiku ndi tsiku, komanso kugona mokwanira ndi njira zabwino kwambiri zolimbikitsira kuchepa thupi.

Kuyamwitsa kumawonjezera mphamvu zanu komanso chidwi chanu, choncho kuonda kungachedwe. Ndikofunika kudya zakudya zopatsa mphamvu zokwanira kuti muwonetsetse kuti mukukhalabe ndi thanzi mukamayamwitsa.

Tengera kwina

Kuyamwitsa ndi ntchito yovuta! Thupi lanu limafuna zopatsa mphamvu zambiri komanso zopatsa thanzi kuti inu ndi mwana wanu mukhale ndi thanzi labwino.

Ngati simukudya zakudya zopatsa mphamvu zokwanira kapena zakudya zopatsa thanzi, izi zitha kusokoneza mkaka wa m'mawere. Zingakhalenso zowononga thanzi lanu.

Ndikofunika kwambiri kuposa kale lonse kudya zakudya zosiyanasiyana zopatsa thanzi, zopatsa thanzi komanso kuchepetsa zakudya zopangidwa. Pewani kumwa mowa wambiri wa khofi ndi mowa, ndipo gwiritsitsani zomwe mwalandira kuti mwana wanu akhale wathanzi.

Ngati mukufuna, onetsetsani kuti mukuwonjezera zowonjezera m'zochita zanu, monga vitamini D ndi omega-3s. Ndipo potsiriza, khalani oleza mtima ndi thupi lanu. Tengani tsiku limodzi panthawi ndikudzikumbutsa tsiku ndi tsiku kuti ndinu odabwitsa bwanji.