Momwe Mungakhalire ndi Mimba Yathanzi

Zamkati

• Kodi mayi wapakati amafunikira ma calories angati patsiku
• Zakudya zofunikira pamimba
• Kodi mayi wapakati angalemetse mapaundi angati?

Chinsinsi chotsimikizira kuti mayi ali ndi pathupi pabwino chimakhala pa chakudya chamagulu, chomwe kuphatikiza kuwonjezera kunenepa kwa mayi ndi mwana, chimateteza mavuto omwe amapezeka nthawi yapakati, monga kuchepa kwa magazi kapena kukokana, zomwe zingawononge thanzi. moyo wa mayi ndi mwana.

Zosowa zamapuloteni, mavitamini ndi michere zimakulira kwambiri panthawi yapakati, chifukwa chake, ndikofunikira kudya zakudya zopatsa thanzi, kuti mwana alandire michere yonse yomwe amafunikira kuti akule bwino ndikuwonetsetsa kuti ali ndi malingaliro olondola, kupewa otsika kulemera pakubadwa komanso kusokonekera, monga msana bifida.

Kodi mayi wapakati amafunikira ma calories angati patsiku

Ngakhale caloric ya amayi imafuna kuwonjezera ma calories 10 patsiku mu 1 trimester, nthawi ya 2 trimester kuwonjezeka tsiku ndi tsiku kumafika 350 Kcal ndipo mu 3 trimester ya mimba kumafikira kuwonjezeka kwa 500 Kcal patsiku.

Zakudya zofunikira pamimba

Pakati pa mimba, kuonetsetsa kuti mwana wakhanda akukula bwino komanso thanzi la mayi ndikofunika kumeza zakudya zambiri, makamaka folic acid, magnesium, iron, ayodini, zinc ndi selenium.

• Folic acid - Zowonjezera mapiritsi a folic acid ayenera kuyamba miyezi itatu asanatenge mimba, pansi paupangiri wa zamankhwala, kuti apewe zovuta m'mwana ndipo ziyenera kuthetsedwa pomwe adalangizidwa ndi adotolo. Onani zakudya zina zokhala ndi folic acid ku: Zakudya zokhala ndi folic acid.
• Selenium ndi zinc - Kuti mufikire selenium ndi zinc ingodya mtedza waku Brazil tsiku lililonse. Chowonjezerachi chachilengedwe chimathandiza kupewa kuwonongeka kwa khanda mwa mwana komanso kuwonongeka kwa chithokomiro.
• Ayodini - Ngakhale kuchuluka kwa ayodini ndikokwera panthawi yapakati, mulibe kuchepa kwa mcherewu, chifukwa chake, sikofunikira kuti uwonjezere chifukwa umapezeka mumchere wa ayodini.
• Mankhwala enaake a - Kuti tikwaniritse magnesium yochuluka panthawi yapakati, vitamini ndi 1 chikho cha mkaka, nthochi 1 ndi 57 g wa njere zamatope, omwe ali ndi ma calories 531 ndi 370 mg wa magnesium, amatha kuwonjezeranso pachakudyacho.
• Mapuloteni - Kudya kuchuluka kwa mapuloteni omwe amafunikira panthawi yoyembekezera ingowonjezerani 100 g ya nyama kapena 100 g wa soya ndi 100 g wa quinoa, mwachitsanzo. Kuti mudziwe zambiri onani: Zakudya zokhala ndi mapuloteni ambiri.

Kuwonjezeranso kwa michereyi kumatha kuchitidwanso m'mapiritsi, malinga ndi malingaliro azachipatala.

Mavitamini ena, monga A, C, B1, B2, B3, B5, B6 kapena B12, amakhalanso ofunikira panthawi yapakati, koma kuchuluka kwawo kumafikiridwa mosavuta ndi zakudya ndipo palibe chowonjezera chofunikira.

Onaninso: Mavitamini achilengedwe othandizira azimayi apakati.

Kodi mayi wapakati angalemetse mapaundi angati?

Ngati, asanakhale ndi pakati, mayiyo anali wonenepa bwino, ali ndi BMI pakati pa 19 ndi 24, ayenera kulemera pakati pa 11 ndi 13 kilos nthawi yonse yomwe ali ndi pakati. Izi zikutanthauza kulemera kwa 1 mpaka 2 kg m'miyezi itatu yoyambirira ya bere, mu trimester yachiwiri kuwonjezeka kwa pakati pa 4 ndi 5 kg, ndi 5 kapena 6 kilos pambuyo pa miyezi 6 kufikira mwanayo atabadwa, mu trimester yachitatu .

Ngati mayi, asanakhale ndi pakati, ali ndi BMI yochepera zaka 18, kunenepa bwino kumakhala pakati pa 12 mpaka 17 kg kwa miyezi 9 ya pakati. Kumbali inayi, ngati mayi ali wonenepa kwambiri ndi BMI pakati pa 25 ndi 30 kunenepa koyenera kuli pafupifupi 7 kg.

Chenjezo: Chiwerengero ichi sichiyenera kutenga mimba zingapo.

Onaninso momwe mungatsimikizire kuti muli ndi pakati pathupi mutakwanitsa zaka 30 mu: Kusamalira panthawi yoyembekezera.