Zakudya Zamasamba Mimba
Zamkati
Mayi woyembekezera yemwe amadya zamasamba amatha kukhala ndi pakati komanso wathanzi, kukhala ndi chakudya chamagulu komanso chosiyanasiyana, michere yambiri ndi ma calories omwe amakwaniritsa zosowa za mayi ndi mwana.
Monga momwe zimakhalira ndi pakati, ndikofunikira kuti mgawoli limatsagana ndi dokotala komanso katswiri wazakudya, kupewa mavitamini ndi michere, monga iron, vitamini B12 ndi vitamini D, yomwe imapezeka makamaka munyama ndi nsomba, zomwe ndizofunikira Kukula kwa mwanayo, motero kupewa mavuto monga kuchepa magazi, kuchepa kwa thupi ndi zopindika za chubu cha neural.
Zomwe mungadye kuti mukhale ndi pakati
Mu tebulo ili m'munsiyi muli mavitamini ndi michere yayikulu yomwe ili yofunikira pakukula kwa mwana wosabadwayo komanso kukhala ndi pakati pathupi, zosowa zanu zatsiku ndi tsiku, ndi mavuto ati omwe angakhalepo pakakhala vuto:
| Zakudya zopatsa thanzi | Zakudya | Analimbikitsa tsiku mlingo | Mavuto chifukwa chosowa |
| Vitamini B9 (folic acid) | Sipinachi, broccoli, kabichi, katsitsumzukwa, parsley, zipatso za brussels, nyemba, tomato. | 600 mcg / tsiku | Spina bifida, kufooka kwa kukula, mavuto amakono a chitukuko, kunenepa kwambiri, gulu lankhondo. |
| Vitamini B12 (cobalamin) | Pankhani ya ovolactovegetarians ndizotheka kudya mkaka, mazira ndi zakudya zolimba. Pankhani ya zamasamba okhwima, zowonjezera zitha kukhala zofunikira. | 2.6 mcg / tsiku | Kukula kwa msinkhu, kuchepa kwa thupi, kuchepa magazi, matenda amitsempha. |
| Vitamini D. | Pankhani ya ovolactovegetarian ndizotheka kudya mkaka wolimba ndi mazira. Pankhani ya zamasamba okhwima, zowonjezera zitha kukhala zofunikira. | 10 mcg / tsiku | Osteomalacia en la madre pakubereka, kulemera kochepa, neocatal hypocalcemia ndi enamel hypoplasia. |
| Calcium | Pankhani ya ovolactovegetarian ndizotheka kudya zopangira mkaka. Pankhani ya wosadya bwino mutha kudya masamba amdima, sesame, nthangala za sesame, mtedza kapena mtedza. | 1000 mg / tsiku | Kuchepetsa kukula kwa mwana ndi matenda oopsa a amayi. |
| Chitsulo | Zitha kupezeka ndi masamba monga nyemba, nandolo, nandolo, mazira (ovolactovegetarian), chimanga cholimba, mkate wonse wambewu, masamba obiriwira obiriwira. Ndikofunikira kudya zakudya zokhala ndi vitamini C wokonda kuyamwa kwa chitsulo m'matumbo. | 30 mg / tsiku | Kuchepa kwa magazi, kubadwa msanga komanso kuchedwa kwa chitukuko cha mwana. |
| Nthaka | Amapezeka makamaka mu nyemba, ndi mtedza wa Brazil. | 15 mg / tsiku | Kulemera kochepa, kuthamanga kwa amayi, chiopsezo chowonjezeka chakufa kwa wakhanda. |
| Omega 3 | Mafuta amafuta, nthangala zamphesa, peyala, mafuta owonjezera a maolivi, mtedza, chia ndi zipatso zouma. | 1400 mg / tsiku | Yogwirizana ndi kuchuluka kwa chiberekero cha chiberekero komanso kubereka msanga. |
Ndikofunikanso kuchepetsa kumwa kwa mchere komanso zopangidwa ndi mafakitale zomwe zili ndi sodium wochulukirapo kuti calcium iziyamwa m'matumbo ndikupewa kusungidwa kwamadzi m'thupi.
Onani kanemayo kuti mumve malangizo ena kuchokera kwa katswiri wazakudya:
Nthawi yowonjezerapo
Zomwe mavitamini ndi mchere zimafunikira tsiku lililonse zimatha kusiyanasiyana kutengera ngati mayi wapakati alibe chakudya kapena ayi. Chifukwa chake ndikofunikira kupita kwa adokotala kukayezetsa labotale kuti aone ngati pali kusowa kwa zakudya m'thupi.
Komabe, nthawi zambiri, adokotala amalimbikitsa kuwonjezeranso mavitaminiwa kuti apewe kuperewera kwa zakudya mtsogolo.
Malangizo okhudzana ndi pakati
Ndikofunikira kukhala ndi chakudya choyenera komanso chosiyanasiyana chomwe chimakupatsani mwayi wopeza zakudya zonse zofunikira kuti mukhale ndi pakati, malangizo ena ndi awa:
- Yesetsani kuchita masewera olimbitsa thupi pafupipafupi komanso motsika pang'ono, monga kuyenda kapena kuchita masewera olimbitsa thupi;
- Gwiritsani ntchito 2 L kapena madzi ambiri patsiku;
- Idyani zakudya zazikulu zitatu ndi zina zowonjezera 2-3;
- Chepetsani kumwa khofi kwa makapu 2-3 patsiku, chifukwa ndichopatsa mphamvu chomwe chimadutsa pa placenta;
- Sungani kulemera kwake, pokhala abwino kuyika makilogalamu 0,5 pa sabata;
- Pewani kumwa zotsekemera;
- Pewani kudya tchizi monga brie, camembert, roquefort ndi pate zamasamba, chifukwa zimakhala ndi listeria;
- Pewani kumwa zina mwachilengedwe monga sinamoni ndi rue. Onani tiyi yemwe mayi wapakati sayenera kumwa;
- Musamwe mowa ndi ndudu.
Zakudya zamasamba zitha kukhala zathanzi pamagawo onse amoyo, kuphatikiza kutenga pakati, koma kuwongolera amayi asanabadwe ndi azamba komanso wazakudya ndikofunikira kuonetsetsa kuti mwana ndi mayi ali ndi thanzi labwino.
Werengani Lero
Kuchuluka kwa Lomotil
