Zakudya za amayi apakati: Momwe mungalemetsere kwambiri ndikuwonetsetsa kuti mwana ali ndi thanzi labwino

Zamkati

• 1. Ufulu wodya chilichonse, koma pang'ono
• 2. Idyani saladi musanadye chakudya chachikulu
• 3. Pewani mchere wambiri
• 4. Imwani madzi ambiri
• 5. Zoyenera kuchita ndikulakalaka maswiti
• 6. Khalani ndi zokhwasula-khwasula m'manja

Kuti mukhale ndi thanzi labwino mukakhala ndi pakati, muyenera kudya zakudya zopatsa mphamvu, zomanga thupi komanso zipatso. Mchigawo chino, mayiyu sayenera kutsatira zakudya zilizonse kuti achepetse kunenepa ndipo zakudyazo siziyenera kukhala ndi zoletsa zazikulu, koma ayenera kukhala wathanzi komanso munthawi zonse kuti mwana alandire michere nthawi zonse ndikusunga makulidwe ake munjira yoyenera.

Chifukwa chake, muyenera kubetcherana ma milk, yogurts ndi tchizi wopanda mafuta, zipatso, ndiwo zamasamba ndi nyama zosiyanasiyana, ndikuwunika kwambiri mtundu wa chakudya, osati ma calories. M'munsimu muli mndandanda wa malangizo othandizira kuti muchepetse kunenepa mukakhala ndi pakati:

1. Ufulu wodya chilichonse, koma pang'ono

Mayi woyembekezera yemwe amakhala ndi kunenepa kokwanira pagawo lililonse lokhala ndi pakati atha kukhala womasuka pakusankha zakudya, koma mtundu wa chakudya uyenera kusamalidwa. Zakudya ziyenera kudyedwa 3h - 3: 30h iliyonse, pang'ono pang'ono ndipo ziyenera kukhala ndi michere yambiri, mavitamini ndi mchere.

Chifukwa chake, wina ayenera kusankha mpunga wabulauni, mkaka wosakanizika ndi zopangidwa ndi zipatso za mchere muzakudya zazikulu ndi zopsereza. Zakudya zofiira zitha kukhala gawo la menyu kawiri kapena katatu pa sabata, komabe muyenera kupewa zakudya zokazinga ndi mafuta okonzekera, kuphatikiza nyama yankhumba, soseji, salami ndi soseji. Onani zambiri zakomwe Kudya kwabwino kumathandizira thanzi.

2. Idyani saladi musanadye chakudya chachikulu

Kudya saladi musanadye chakudya chamasana ndi chakudya chamadzulo kumathandiza kuchepetsa kuchuluka kwa chakudya chomwe chimadyedwa komanso kupewa kuchuluka kwa glycemia mukatha kudya. Kuphatikiza pa kukongoletsa, saladi iyenera kukhala ndi masamba obiriwira ngati kale, popeza ali ndi folic acid yomwe ndiyofunikira pakukula kwamanjenje amwana. Ndikofunikanso kukumbukira kuti ndiwo zamasamba zomwe zingadyedwe zosaphika zimafunika kutsukidwa bwino komanso kutsukidwa, ndikuti saladi yamtunduwu iyenera kupewedwa mukamadya kunja kwa nyumba, chifukwa imatha kuipitsidwa ndikupangitsa toxoplasmosis. Onani zakudya zomwe zili pachiwopsezo cha Toxoplasmosis.

3. Pewani mchere wambiri

Mchere wochuluka uyenera kupewedwa kuti pasakhale kusungunuka kwamadzimadzi komanso chiopsezo chokhala ndi matenda oopsa, omwe angayambitse chiopsezo pamimba monga pre-eclampsia. Kuphatikiza apo, kusintha kwa mahomoni komwe kumachitika panthawi yapakati kumayambitsa kusungika kwamadzimadzi, zomwe zimapangitsa kuti pakhale kofunikira kwambiri kuwongolera mchere panthawiyi. Chifukwa chake, munthu ayenera kuchepetsa mchere womwe amawonjezera pophika chakudya, posankha zitsamba zonunkhira monga adyo, parsley ndi thyme, komanso kupewa zopangidwa ndi mafakitale zomwe zili ndi mchere wambiri, monga zokhwasula-khwasula m'mapaketi ndi chakudya chachisanu. Onani zoopsa ndi zovuta za pre-eclampsia.

4. Imwani madzi ambiri

Mukakhala ndi pakati ndikofunikira kwambiri kuti muwonjezere zakumwa zanu mpaka 2.5 L patsiku, makamaka madzi. Madzi amathandiza kuchepetsa kusungunuka kwamadzimadzi ndikuletsa kudzimbidwa, kuwonjezera pakufunika pochotsa zinthu zomwe mwana amayenera kudya zomwe ziyenera kuthetsedwa. Mayi woyembekezera amathanso kumwa timadziti tachilengedwe komanso tiyi wopanda thukuta, komabe tiyi ena sakuvomerezeka panthawiyi, monga tiyi wa boldo ndi sinamoni. Onani mndandanda wathunthu wa Tiyi yemwe mayi wapakati sangatenge.

5. Zoyenera kuchita ndikulakalaka maswiti

Kulakalaka maswiti kumabwera, koyamba kuchita akuyenera kukhala kupewa kapena kuwanyenga pakudya zipatso, chifukwa shuga ndiyomwerekeretsa ndipo kumakhala kovuta kukana chilakolakocho. Komabe, pamene kulakalaka maswiti kuli kosaletseka, munthu ayenera kusankha pafupifupi mabwalo awiri a chokoleti chamdima komanso kawirikawiri zamchere zotsekemera. Ndikofunikanso kukumbukira kuti nthawi yabwino kudya maswiti ndi pambuyo pa chakudya chachikulu, pomwe saladi wambiri wadya, chifukwa izi zimachepetsa mphamvu ya shuga wamagazi.

6. Khalani ndi zokhwasula-khwasula m'manja

Kukhala ndi zokhwasula-khwasula m'nyumba ndi m'thumba lanu ndikothandiza mukakhala ndi chilakolako chofuna kudya kapena mukakhala kunja ndipo nthawi yakudya yafika. Kunyumba, ndibwino kuti mukhale ndi yogati wamafuta ochepa, zipatso zosiyanasiyana, zotsekemera osadzaza, tchizi zoyera monga ricotta ndi mkate kapena chotupitsa, pomwe muthumba mutha kutenga zipatso zouma, mtedza ndi mtedza osawonjezera mchere kuti muzimitse Njala ngati chakudya chokwanira sichingachitike.

Chifukwa chake, amayi apakati omwe ali ndi kunenepa kokwanira ayenera kusamalira chisamaliro ndi zomwe amadya, ngakhale alibe zopinga ndi zoletsa. Chakudya chopatsa thanzi chimawonjezera kunenepa, kupereka zakudya zofunikira pakukula bwino kwa mwana, kupangitsa mayi ndi mwana kukhala athanzi ndikuthandizira kuchepa kwa mayi atakhala ndi pakati. Onani zakudya zomwe ndizoletsedwa kwa amayi apakati.