Zomwe mungadye panthawi yapakati kuti mwana akulemera kwambiri
Zamkati
- Mapuloteni: nyama, mazira ndi mkaka
- Mafuta abwino: maolivi, mbewu ndi mtedza
- Vitamini ndi mchere: zipatso, ndiwo zamasamba ndi mbewu zonse
- Menyu ya mwana wonenepa
Kuchulukitsa kunenepa kwa mwana nthawi yapakati, munthu ayenera kuwonjezera kudya zakudya zokhala ndi zomanga thupi zambiri, monga nyama, nkhuku ndi mazira, komanso zakudya zokhala ndi mafuta abwino, monga mtedza, maolivi ndi fulakesi.
Kulemera kochepa kwa mwana wosabadwa chifukwa cha zifukwa zingapo, monga mavuto a placenta kapena kuchepa kwa magazi, ndipo kumatha kubweretsa zovuta nthawi yapakati komanso yobereka, monga kubadwa msanga komanso chiopsezo chotenga matenda atabadwa.
Mapuloteni: nyama, mazira ndi mkaka
Zakudya zokhala ndi mapuloteni makamaka ndizopangidwa ndi nyama, monga nyama, nkhuku, nsomba, mazira, tchizi, mkaka ndi yogati wachilengedwe. Ayenera kudyedwa nthawi zonse osati tsikulo ndi nkhomaliro, chifukwa ndikosavuta kuwonjezera chakudya cham'mawa ndi zokhwasula-khwasula ndi yogurt, mazira ndi tchizi.
Mapuloteni ndi michere yofunikira pakupanga ziwalo ndi ziphuphu m'thupi, kuphatikiza pa udindo wonyamula mpweya ndi michere m'magazi a mayi ndi mwana. Onani mndandanda wonse wazakudya zopatsa thanzi.
Mafuta abwino: maolivi, mbewu ndi mtedza
Mafuta amapezeka pazakudya monga mafuta owonjezera a maolivi, ma cashews, mtedza waku Brazil, mtedza, walnuts, salimoni, tuna, sardines, chia ndi mbewu za fulakesi. Zakudya izi ndizolemera mu omega-3s ndi mafuta omwe amalimbikitsa kukula kwa thupi ndikukula kwamanjenje amwana ndi ubongo.
Kuphatikiza pa kudya zakudya izi, ndikofunikanso kupewa kudya mafuta opyapyala ndi mafuta a masamba a hydrogenated, omwe amalepheretsa kukula kwa mwana. Mafutawa amapezeka muzakudya zopangidwa monga mabisiketi, majarini, zonunkhira zopangidwa kale, zokhwasula-khwasula, mtanda wa keke ndi zakudya zokonzeka ndi mazira.
Vitamini ndi mchere: zipatso, ndiwo zamasamba ndi mbewu zonse
Mavitamini ndi michere ndi michere yofunikira pakugwira bwino kagayidwe kakang'ono ndi kukula kwa mwana wosabadwa, kukhala kofunikira pazantchito monga kuyendetsa mpweya, kupanga mphamvu komanso kufalitsa zikhumbo zamitsempha.
Zakudyazi zimapezeka makamaka mu zipatso, ndiwo zamasamba, ndi mbewu zonse, monga mpunga wa bulauni, buledi wofiirira, nyemba ndi mphodza. Ndikofunikanso kudziwa kuti nthawi zina dokotala wobereka kapena wopatsa thanzi amatha kuperekera mavitamini pa nthawi yoyembekezera, kuti athandizire kupezeka kwa zakudya m'zakudya. Pezani mavitamini oyenera amayi apakati.
Menyu ya mwana wonenepa
Tebulo lotsatirali likuwonetsa chitsanzo cha menyu ya masiku atatu yolimbikitsira kunenepa kwa mwana nthawi yapakati:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | buledi sangweji wamphesa wokhala ndi dzira ndi tchizi + chidutswa chimodzi cha papaya | yogati wopanda mafuta ndi oats + chidutswa chimodzi cha tchizi | khofi ndi mkaka + 2 mazira opukutidwa + chidutswa chimodzi cha mkate wamphumphu |
| Zakudya zoziziritsa kukhosi m'mawa | 1 yogurt yosavuta + mtedza 10 wamchere | 1 chikho cha madzi obiriwira ndi kabichi, apulo ndi mandimu | Nthochi 1 yosenda ndi supuni 1 ya batala |
| Chakudya chamadzulo | nkhuku ndi masamba a risotto ndi mpunga wofiirira + 1 lalanje | Nsomba zophikidwa uvuni ndi mbatata yophika + saladi wothira mafuta | pasitala wokoma ndi nthaka ng'ombe ndi phwetekere msuzi + saladi wobiriwira |
| Chakudya chamasana | khofi ndi mkaka + 1 tapioca ndi tchizi | Mazira opukutira 2 + nthochi imodzi yokazinga mumafuta | saladi yazipatso ndi oats + mtedza 10 wamasamba |
Kuti mukhale ndi chiwongolero chokwanira cha mwana wosabadwayo, ndikofunikira kusamalira asanabadwe kuyambira pomwe mayi amakhala ndi pakati, kukhala ndi mayeso a magazi ndi ultrasound pafupipafupi komanso kuti aziperekezedwa ndi azamba.
Kuwona
Kusinthasintha Kwambiri: Kufananitsa Thanzi Lanu ndi Kusamba Kwanu
