Zakudya 5 Zokuchepetsani kapena Kupewa Mukamayamwitsa

Zamkati

• 1. Nsomba zambiri mu mercury
• 2. Mankhwala ena azitsamba
• 3. Mowa
• 4. Kafeini
• 5. Zakudya zopangidwa kwambiri
• Zina zofunikira
• Momwe mungadziwire ngati zakudya zanu zikukhudza mwana wanu
• Mfundo yofunika

Mkaka wa m'mawere ndi wopatsa thanzi modabwitsa. M'malo mwake, imapereka zakudya zambiri zomwe mwana wanu amafunikira miyezi isanu ndi umodzi yoyambirira ya moyo (,).

Ngakhale mkaka wa m'mawere umayendetsedwa bwino ndi thupi lanu, kafukufuku wasonyeza kuti zomwe mumadya zimakhudza zomwe zili mkaka wa m'mawere (,).

Mwambiri, palibe zakudya zoletsedwa. M'malo mwake, amayi amalimbikitsidwa kuti azidya zakudya zoyenera, zosiyanasiyana. Komabe, pali zakudya ndi zakumwa zina zomwe mungafune kuchepetsa mukamayamwitsa.

Nazi zakudya zisanu zochepetsera kapena kupewa mukamayamwitsa, komanso malangizo amomwe mungadziwire ngati chakudya chanu chikukhudza mwana wanu.

1. Nsomba zambiri mu mercury

Nsomba ndi gwero lalikulu la docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA) - mitundu iwiri ya omega-3 fatty acids omwe ndi ofunikira pakukula kwa ubongo mwa makanda, komabe kumakhala kovuta kupeza mu zakudya zina ().

Komabe, nsomba zina ndi nsomba zimathanso kukhala ndi mercury, chitsulo chomwe chimatha kukhala poizoni - makamaka makanda ndi ana, omwe amamva kwambiri poizoni wa mercury (,).

Kudziwika bwino kwa mercury kungakhudze kwathunthu dongosolo lamanjenje lamwana wanu. Zotsatira zake, atha kukhala ndi kuchedwa kapena zovuta mu (,):

• kuzindikira
• luso labwino lamagalimoto
• chitukuko cha kulankhula ndi chilankhulo
• kuzindikira-malo

Chifukwa chake, nsomba zomwe zili ndi mercury kwambiri ziyenera kupewedwa mukamayamwitsa. Zitsanzo zikuphatikizapo ():

• bigeye nsomba
• mfumu mackerel
• alireza
• cholimba cha lalanje
• Shaki
• nsomba zamipeni
• nsomba

Pofuna kuonetsetsa kuti omega-3 akuyenera kudya pochepetsa kuchepa kwa poyizoni wa mercury, amayi omwe akuyamwitsa amalimbikitsidwa kupewa nsomba za mercury m'malo mwake amadya ma ola 8-12 (225-340 magalamu) a nsomba zochepa za mercury sabata ().

Chifukwa chodandaula za poizoni wa mercury mwa makanda, azimayi omwe akuyamwitsa ayenera kupewa nsomba zomwe zili ndi mercury, monga shark, swordfish, ndi bigeye tuna.

2. Mankhwala ena azitsamba

Kugwiritsa ntchito zitsamba ndi zonunkhira monga chitowe kapena basil ku chakudya cha nyengo kumaonedwa kuti ndi kotetezeka mukamayamwitsa.

Komabe, zikafika pazowonjezera zitsamba ndi tiyi, pamakhala nkhawa zina pachitetezo, popeza kusowa kafukufuku kwa azimayi omwe akuyamwitsa (,).

Kuphatikiza apo, chifukwa zowonjezera zitsamba sizikulamulidwa ndi Food and Drug Administration (FDA) ku United States, palinso kuthekera kwakuti zowonjezerazi zitha kuipitsidwa ndi zitsulo zolemera zowopsa (,).

Ngakhale azimayi ambiri amayesa zowonjezera kuti athandize kuwonjezera kuchuluka kwa mkaka, pali umboni wocheperako pakukwanira kwawo, pomwe maphunziro ambiri sakupeza kusiyana pakukonzekera mkaka wa m'mawere poyerekeza ndi placebo ().

Ndibwino kuti mulankhule ndi omwe amakuthandizani musanayese kuwonjezera.

Popeza mankhwala ambiri azitsamba sanayesedwe ngati ali otetezeka panthawi yoyamwitsa, tikulimbikitsidwa kuti mukalankhule ndi omwe amakuthandizani musanagwiritse ntchito zowonjezera kapena tiyi wazitsamba.

3. Mowa

Malinga ndi Centers for Disease Control and Prevention (CDC), kupewa mowa ndiye njira yotetezeka kwambiri mukamayamwitsa. Komabe, zakumwa zakanthawi zina zimakhala zotetezeka, bola ngati mukusamala za kuchuluka ndi nthawi ().

Kuchuluka kwa mowa womwe mwana wanu angapeze kuchokera mkaka wa m'mawere kumadalira kuchuluka kwa mowa womwe mumamwa komanso nthawi yomwe mumamwa. Kafukufuku akuwonetsa kuti kuchuluka kwa mowa mumkaka wa m'mawere kumakwera pambuyo pa mphindi 30-60 mukamaliza kumwa ().

Kuphatikiza apo, mowa ukhoza kukhalabe m'dongosolo lanu mpaka maola 2-3. Izi ndizongomwa kamodzi kokha - mukamamwa mowa kwambiri, zimatenga nthawi yayitali kuti muchotsere makina anu ().

Zotsatira zake, CDC imalimbikitsa kuti muchepetse zakumwa zoledzeretsa kamodzi patsiku ndikudikirira osachepera maola awiri mutamwa mkaka ().

Chakumwa chimodzi chofanana ndichofanana ():

• Ma ola 12 (355 mL) a mowa
• Mavitamini 5 a vinyo
• Ma ola 1.5 a mowa wolimba

Kumwa mowa kwambiri kwawonetsedwa kuti kumachepetsa mkaka wa m'mawere ndi 20%. (

Kuphatikiza apo, kumwa mowa mopitirira muyeso nthawi yoyamwitsa kumalumikizidwa ndi chiopsezo chowonjezeka chosokoneza magonedwe, kuchedwa kwa maluso a psychomotor, komanso kuzengereza kwazindikiritso pambuyo pake m'moyo (,, 16,).

Amayi omwe akuyamwitsa amalimbikitsidwa kuti amwe mowa umodzi kapena pang'ono patsiku ndikudikirira maola awiri musanayamwitse. Kumwa mowa pafupipafupi komanso mopitirira muyeso kumachepetsa mkaka komanso kumakhudza mwana wanu.

4. Kafeini

Khofi, koloko, tiyi, ndi chokoleti ndizo zomwe zimapezeka ndi caffeine. Mukazidya, zina mwa tiyi kapena khofi zimatha kumayamwa mkaka wa m'mawere (,).

Izi zitha kukhala zovuta, chifukwa makanda amavutika kuti athyole ndikuchotsa tiyi kapena khofi. Zotsatira zake, khofi wambiri wambiri pakapita nthawi amatha kudziunjikira m'dongosolo la mwana wanu, zomwe zimatha kupsa mtima komanso kuvuta kugona (,).

Malinga ndi CDC, amayi omwe akuyamwitsa amalimbikitsidwa kuti asamamwe mafuta oposa 300 mg patsiku, omwe amafanana ndi makapu awiri kapena atatu a khofi ().

Popeza zakumwa zamagetsi nthawi zambiri zimakhala ndi mavitamini owonjezera ndi zitsamba, kuwonjezera pa caffeine wambiri, azimayi omwe akuyamwitsa amalimbikitsidwa kuti azipewa izi pokhapokha atavomerezedwa ndi othandizira azaumoyo ().

Mukamayamwitsa, amayi amalimbikitsidwa kuchepetsa kumwa kwa caffeine mpaka 300 mg patsiku kapena zochepa kuti mupewe kukwiya komanso kusokoneza magonedwe a khanda lanu.

5. Zakudya zopangidwa kwambiri

Kuti mukwaniritse zofunikira zowonjezera zakumwa za mkaka wa m'mawere, ndikofunikira kwambiri kuti mudye chakudya chopatsa thanzi, choyenera ().

Popeza zakudya zopangidwa kwambiri zimakhala ndi ma calories ambiri, mafuta osapatsa thanzi, komanso shuga wowonjezera, komabe zili ndi fiber, mavitamini, ndi michere yambiri, tikulimbikitsidwa kuchepetsa kudya kwawo momwe zingathere.

Kafukufuku woyambilira adanenanso kuti zomwe mayi amadya akamayamwitsa zimakhudza zomwe mwana wake amadya pambuyo pake (,,).

Makamaka, kafukufuku wazinyama apeza kuti zonunkhira makanda zimawonekera kudzera mkaka wa m'mawere zimatha kukopa zomwe amakonda malinga ndi kukula kwawo).

Kafukufuku wina adawonetsa kuti makoswe obadwa kwa amayi omwe ali ndi zakudya zopatsa thanzi anali osavuta kudya zakudya zamafuta ambiri, shuga wambiri kuposa omwe amayi awo anali ndi chakudya chopatsa thanzi, chopatsa thanzi.

Ngakhale kuti kafukufuku wina amafunika mwa anthu, pali nkhawa kuti kupezeka pafupipafupi zakudya zamafuta, zotsekemera ngati khanda kumatha kubweretsa zizolowezi zopanda thanzi komanso kunenepa kwambiri mwana akamakalamba.

Popeza zakudya zopangidwanso kwambiri zimakhala zochepa m'thupi ndipo zingakhudze zomwe mwana wanu amakonda mukadzakula, tikulimbikitsidwa kuti amayi oyamwitsa achepetse kudya zakudya zomwe zili ndi shuga wowonjezera komanso mafuta osinthidwa.

Zina zofunikira

Popeza zakumwa ndi zakumwa zimathera mkaka wa m'mawere, amayi ena amapeza kuti zakudya zonunkhira kwambiri monga anyezi, adyo, kapena zonunkhira zimapangitsa ana awo kukana kudyetsa kapena kukangana atadya (,).

Ngakhale kulibe umboni wosonyeza kuti amayi onse ayenera kupewa zakudya zonunkhira kwambiri, ngati muwona kusintha kwa chakudya cha mwana wanu, ndikofunikira kuti mukambirane ndi wazakudya wanu kapena dokotala wa ana kuti muchotse zakudya kapena zonunkhira zina pazakudya zanu (,).

Magulu ena omwe atha kukhala chakudya omwe angafunike kupewa nthawi yoyamwitsa ndi mkaka wa ng'ombe ndi zopangira soya.

Pafupifupi 0,5-2% ya makanda oyamwitsa atha kukhala osavomerezeka ndi mkaka wa protein wamkaka kuchokera kwa mkaka wa amayi awo, pomwe 0,25% itha kukhala yotsutsana ndi mapuloteni a soya (,,,).

Ngati dokotala wanu akukayikira kuti mwana wanu akhoza kukhala ndi vuto la mkaka kapena soya, tikulimbikitsidwa kuti musatenge mkaka wonse wamphongo kapena mapuloteni a soya pazakudya zanu kwa milungu iwiri ngati mukufuna kupitiriza kuyamwitsa ().

Ana ena amatha kukhala osamala ndi zakudya zonunkhira mwamphamvu kapena amakhala ndi ziwengo mkaka wa ng'ombe kapena mapuloteni a soya. Pazochitikazi, ndikofunikira kuti mulankhule ndi dokotala wa ana musanachotse zakudya zomwe mumadya.

Momwe mungadziwire ngati zakudya zanu zikukhudza mwana wanu

Mwana aliyense ndi wosiyana. Komabe, pali zizindikilo zofala kuti zakudya zanu zitha kukhudza mwana wanu, kuphatikiza (,):

• chikanga
• mipando yamagazi
• kusanza
• kutsegula m'mimba
• ming'oma
• kudzimbidwa
• kupuma
• kuchulukana
• kukangana kwachilendo
• mafuta ochulukirapo
• anaphylaxis - ngakhale ndizosowa, ndikofunikira kupeza chithandizo chamankhwala mwachangu

Ngati mwana wanu akuwonetsa izi, zitha kukhala chizindikiro kuti mwana wanu sagwirizana ndi zomwe mumadya. Ndikofunika kupanga nthawi yokumana ndi dokotala wa ana, chifukwa amatha kugwira nanu ntchito kuti athandizire kupeza chakudya chovuta.

Pazakudya zina, mungakulimbikitseni kuti muchepetse zovuta zilizonse zomwe mukukayikira kwa milungu iwiri kuti muwone ngati zizindikiro zikuchepa.

Kumbukirani kuti ngakhale mwana wanu atha kukhala ndi vuto lodana ndi matenda ena ali wakhanda, amatha kulekerera zakudya izi akamakula. Funsani dokotala wanu musanawonjezere zakudya m'zakudya zanu kapena za mwana wanu ().

Zizindikiro monga chikanga, chimbudzi chamagazi, kutsegula m'mimba, ndi kuchulukana zitha kuwonetsa kuti mwana wanu ali ndi vuto lodana ndi chakudya. Ndikofunika kugwira ntchito ndi ana anu kuti mudziwe zakudya zomwe zingakhudze mwana wanu.

Mfundo yofunika

Kuyamwitsa kumapereka zakudya zofunikira kwa mwana wanu amene akukula.

Ngakhale zakudya zambiri zomwe sizimaletsedwa panthawi yapakati zimayambiranso, pali zakudya ndi zakumwa zomwe sizingaloledwe kapena kukhala ndi zoyipa pa mwana wanu.

Ngakhale tikulimbikitsidwa kuti tipewe nsomba zomwe zili ndi mercury kwambiri komanso mankhwala ena azitsamba, zakudya monga mowa, tiyi kapena khofi, ndi zinthu zopangidwa kwambiri zitha kudyedwa koma zochepa.

Ngati mwana wanu ali ndi zizindikiro monga chikanga kapena chimbudzi chamagazi, zitha kukhala chifukwa cha zomwe mumadya. Ndikofunika kugawana nkhawa zanu ndi ana anu musanadye mwadzidzidzi pazakudya.

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