Zakudya 7 zokulitsa mwayi wanu woyembekezera

Zamkati

• 1. Zipatso za zipatso
• 2. Tchizi lokalamba
• 3. Nyemba ndi mphodza
• 4. Salimoni ndi tuna
• 5. Zipatso zofiira
• 6. Masamba obiriwira
• 7. Mbewu ya mpendadzuwa
• Zomwe mungapewe kutenga mimba mwachangu

Kuonjezera mwayi wokhala ndi pakati, choyambirira ndikofunikira kuonetsetsa kuti kulemera kwa mayi wapakati yemwe ali ndi pakati ndikokwanira, chifukwa kunenepa kwambiri kapena kuchepa thupi kumatha kusokoneza kupanga mahomoni omwe amatsimikizira kubereka komanso kukhala ndi pakati.

Chinthu china chofunikira ndikuonetsetsa kuti kudya zakudya zofunikira pakukula kwa dzira, monga vitamini B6 ndi B12, zomwe zimapezeka mu nyemba ndi mphodza, mwachitsanzo. Ndikulimbikitsidwanso kuwonjezera chitsulo ndi folic acid, kuonjezera magazi m'magulu ogonana, kuonetsetsa kuti mayendedwe a oxygen amapita kwa mwana nthawi yapakati ndikuthandizira pakukula koyamba, kupewa kupindika ndi kuchotsa mowiriza.

Kuphatikiza apo, mwa amuna chakudya chopatsa thanzi komanso choyenera, chomwe chili ndi selenium yomwe ili mu tuna mwachitsanzo, chimakhudzana ndikupanga umuna wathanzi ndikupanga testosterone, yomwe ndi mahomoni akuluakulu obereketsa abambo.

Kuphatikiza zina mwa zakudya zomwe timadya tsiku ndi tsiku zitha kuthandiza banjali kumaliza zakudya zofunikira kuti akhalebe ndi chonde, kuwonjezera mwayi wokhala ndi pakati, monga:

1. Zipatso za zipatso

Zipatso za zipatso monga lalanje, mandimu, tangerine ndi chinanazi zili ndi vitamini C, calcium ndi potaziyamu wambiri, zomwe zimathandiza kukhazikika msambo, ndikuthandizira kuzindikira nthawi yachonde, yomwe ndi nthawi yoyenera kugonana. Kuphatikiza apo, lalanje lili ndi polyamine ndi folate zomwe zimathandiza kuletsa zopitilira muyeso zomwe zingawononge umuna ndi mazira.

2. Tchizi lokalamba

Tchizi takale monga parmesan ndi provolone, timakhala ndi thanzi labwino la mazira ndi umuna pokhala olemera ndi ma polyamines, kupewa zopewera zaulere kuwononga maselo oberekera.

3. Nyemba ndi mphodza

Zakudya izi zimakhala ndi fiber, iron, zinc ndi folate, zomwe zimathandizira kupanga ndikuwongolera mahomoni ogonana. Kuphatikiza pa kukhala ndi polyamine spermidine, yomwe imawongolera kukula kwa umuna, ndikuthandizira umuna.

4. Salimoni ndi tuna

Salimoni ndi tuna ndi gwero lalikulu la selenium, yomwe ndi michere yomwe imakhudzidwa ndikupanga mchira wa umuna, womwe umapangitsa kuti liwiro lifikire dzira. Kuphatikiza pa kukhala ndi omega-3, yomwe ndikofunikira pakukula bwino kwa ubongo wamwana m'masabata oyamba apakati.

5. Zipatso zofiira

Zipatso zofiira monga tomato, sitiroberi, yamatcheri ndi mabulosi akuda amakhala ndi lycopene, antioxidant yomwe imachepetsa milingo ya zopitilira muyeso zomwe zingawononge umuna ndi mazira.

6. Masamba obiriwira

Zomera zamdima monga kale, sipinachi, letesi ya aroma ndi arugula zili ndi chitsulo komanso folate, zomwe zimatha kukonza njira yotulutsa mazira ndikuchepetsa mwayi wamavuto amtundu ndi kupita padera. Amakhalabe ndi chitsulo, mchere wofunikira kwambiri wonyamula mpweya m'thupi komanso wofunikira pakuyika dzira la umuna m'chiberekero.

7. Mbewu ya mpendadzuwa

Mbewu ya mpendadzuwa yokazinga imakhala ndi vitamini E wambiri, womwe ungathandize umuna kuyenda, ndiye kuti, kuthandizira kuthamanga. Kuphatikiza pa kukhala wolemera ndi zinc, folate, selenium, omega 3 ndi 6, michere yofunikira kubereka kwa amayi ndi abambo, chifukwa amachulukitsa magazi m'magulu oberekera.

Zomwe mungapewe kutenga mimba mwachangu

Zizolowezi zina zimatha kusokoneza njira yoyambira ndikutenga mimba mpaka kumapeto, motero sakuvomerezeka, monga:

• Idyani zakudya zokazinga, margarines ndi zinthu zopangidwa: Zakudyazi zimatha kukhala ndi mafuta amtundu wina, omwe amakhudzana ndi kusabereka chifukwa amayambitsa zolakwika mu umuna komanso mtundu wa dzira;
• Kugwiritsa ntchito chakudya choyengedwa bwino: zakudya monga pasitala, buledi ndi mpunga woyera zikaikidwa m'thupi, zimawonjezera kuchuluka kwa insulini m'magazi, omwe amafanana ndi mahomoni ovarian. Chifukwa chake thupi limatha kuchepetsa kupanga mahomoni amenewa, chifukwa amamvetsetsa kuti ali nawo kale, ndipo izi zimabweretsa mazira osakhwima;
• Idyani caffeine: tiyi kapena khofi amachepetsa kuyamwa kwa calcium ndi chitsulo m'thupi, zomwe zitha kusokoneza chonde, kuphatikizanso, chifukwa ndizopatsa mphamvu ndikutha kuwoloka chotchinga cha placenta, ali ndi pakati, caffeine imatha kusintha kugunda kwa mtima ndi kagayidwe kamwana, kuwonjezera mwayi wa kubadwa kwa mwana wochepa ndi kupita padera;
• Zakumwa zoledzeretsa: kumwa mowa kumachepetsa kuchuluka kwa testosterone mwa amuna, kumachepetsa kupanga umuna, ndipo mwa amayi kumatha kusokoneza msambo, womwe umalepheretsa dzira kupezeka kuti likhale ndi umuna;
• Gwiritsani ntchito mankhwala popanda upangiri wachipatala: Kudzipatsa wekha kumatha kusokoneza chonde pochepetsa mahomoni ofunikira kuti dzira ndi umuna zikhwime.

Ngati banjali lisanathebe kubereka, tikulimbikitsidwa kuti tipeze dokotala yemwe angayang'ane magazi, mkodzo ndi nyemba ngati pali matenda opatsirana pogonana kapena zovuta zam'magazi, zomwe zikupangitsa kuti kubereka kukhale kovuta.

Pambuyo pa kuyezetsa kumeneku, ngati kuli kofunikira, banjali lipititsidwa kwa katswiri wa chonde, yemwe angathe kuyitanitsa ultrasound, mwachitsanzo, kuti ayang'ane thumba losunga mazira ndi machende.