Momwe munganenepe musanakhale ndi pakati

Zamkati

• Zomwe mungadye kuti muchepetse kunenepa
• Zomwe muyenera kupewa pazakudya
• Menyu kuti muchepetse kunenepa
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Kuopsa kwa kunenepa kwambiri mukakhala ndi pakati

Pofuna kuti asalemetse kwambiri panthawi yomwe ali ndi pakati, mayi wapakati ayenera kudya wathanzi komanso popanda kukokomeza, ndikuyesera kuchita masewera olimbitsa thupi panthawi yapakati, ndi chilolezo cha oyembekezera.

Chifukwa chake, ndikofunikira kuwonjezera kudya zakudya zomwe zili ndi fiber, mavitamini ndi michere, monga zipatso, ndiwo zamasamba ndi zakudya zonse, monga mpunga, pasitala ndi ufa wonse wa tirigu.

Kulemera komwe mungapeze mukakhala ndi pakati kumadalira BMI yomwe mayi anali nayo asanakhale ndi pakati, ndipo imatha kusiyanasiyana pakati pa 7 mpaka 14 kg. Kuti mudziwe kuchuluka kwakulemera komwe mungapeze, tengani mayeso pansipa ya Gestational Weight Calculator.

Chenjezo: Chiwerengero ichi sichiyenera kutenga mimba zingapo.

Zomwe mungadye kuti muchepetse kunenepa

Pofuna kuchepetsa kunenepa, azimayi ayenera kudya zakudya zokhala ndi zakudya zachilengedwe komanso zakudya zonse, posankha zipatso, ndiwo zamasamba, mpunga, pasitala ndi ufa wathunthu, mkaka wopukutidwa ndi zinthu zina ndi nyama zowonda, kudya nsomba kawiri pa sabata.

Kuphatikiza apo, munthu ayenera kukonda kudya chakudya chokonzedwa kunyumba, pogwiritsa ntchito mafuta ochepa, shuga ndi mafuta a maolivi pophika zakudya. Kuphatikiza apo, mafuta onse owoneka kuchokera munyama ndi khungu la nkhuku ndi nsomba ayenera kuchotsedwa kuti achepetse kuchuluka kwa zopatsa mphamvu pazakudya.

Zomwe muyenera kupewa pazakudya

Pofuna kupewa kunenepa kwambiri panthawi yapakati, ndikofunikira kupewa kudya zakudya zokhala ndi shuga wambiri, mafuta ndi chakudya chosavuta, monga ufa woyera, maswiti, maswiti, mkaka wathunthu, makeke opukutidwa, nyama zofiira komanso zopindika, monga soseji, nyama yankhumba, soseji ndi salami.

Ndikofunikanso kupewa kudya zakudya zokazinga, chakudya chofulumira, zakumwa zozizilitsa kukhosi ndi zakudya zachisanu, monga ma pizza ndi lasagna, popeza ali ndi mafuta ambiri komanso zowonjezera zamagetsi. Kuphatikiza apo, munthu ayenera kupewa kudya nyama ndi masamba a msuzi, msuzi wothira kapena zokometsera zokonzeka, chifukwa ali ndi mchere wambiri, womwe umapangitsa kuti madzi asungike komanso aziwonjezera kuthamanga kwa magazi.

Menyu kuti muchepetse kunenepa

Chotsatirachi ndi chitsanzo cha menyu ya masiku atatu kuti muchepetse kunenepa mukakhala ndi pakati.

Tsiku 1

• Chakudya cham'mawa: Galasi limodzi la mkaka wopanda mkaka + 1 mkate wonse wokwanira ndi tchizi + chidutswa chimodzi cha papaya;
• Chakudya cham'mawa: 1 yogurt wachilengedwe ndi granola;
• Chakudya chamadzulo: 1 nkhuku yankhuku ndi msuzi wa phwetekere + 4 col. msuzi wa mpunga + 3 col. Msuzi wa nyemba + saladi wobiriwira + 1 lalanje;
• Zakudya zoziziritsa kukhosi: Madzi a chinanazi ndi timbewu tonunkhira + 1 tapioca ndi tchizi.

Tsiku 2

• Chakudya cham'mawa: Avocado smoothie + 2 mkate wonse wopaka mafuta;
• Chakudya cham'mawa: Nthochi 1 yosenda ndi oats + gelatin;
• Chakudya chamadzulo: Pasitala wokhala ndi msuzi wa tuna ndi pesto + saladi wothira masamba + magawo awiri a chivwende;
• Zakudya zoziziritsa kukhosi: 1 yogurt wachilengedwe wokhala ndi fulakesi + mkate wokwanira 1 wokhazikika.

Tsiku 3

• Chakudya cham'mawa: Galasi limodzi la madzi a lalanje + 1 tapioca + tchizi;
• Chakudya cham'mawa: 1 yogurt wopanda + 1 col. ma toast a fulakesi + 2;
• Chakudya chamadzulo: 1 chidutswa cha nsomba yophika + 2 mbatata yapakatikati + masamba owiritsa + magawo awiri a chinanazi;
• Zakudya zoziziritsa kukhosi: Galasi limodzi la mkaka wopanda mkaka + 1 mkate wonse wokwanira ndi tuna.

Kuphatikiza pa kutsatira chakudyachi, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi, mutalankhula ndi adotolo ndikukhala ndi chilolezo, monga kukwera maulendo kapena madzi othamangitsa. Onani Zochita 7 Zabwino Kwambiri Zomwe Mungachite Mimba.

Kuopsa kwa kunenepa kwambiri mukakhala ndi pakati

Kulemera kwambiri pakakhala ndi pakati kumatha kubweretsa mavuto kwa mayi ndi mwana, monga kuthamanga kwa magazi, eclampsia ndi matenda ashuga obereka.

Kuphatikiza apo, kunenepa kwambiri kumachedwetsanso kuti mayi azichira pambuyo pobereka komanso kumawonjezera mwayi wokhala ndi mwana wonenepa m'moyo wonse. Onani momwe mimba ya mkazi wonenepa ilili.

Onani maupangiri ena pakuchepetsa thupi mukakhala ndi pakati powonera vidiyo iyi: