Mimba ndi Zakudya zabwino

Zamkati

• Chidule
• Kodi zakudya zopatsa thanzi ndi chiyani, ndipo chifukwa chiyani zili zofunika pathupi?
• Kodi ndili ndi zofunikira zapadera pazakudya tsopano popeza ndili ndi pakati?
• Kodi ndiyenera kulemera motani ndikakhala ndi pakati?
• Kodi ndiyenera kudya ma calorie ambiri ndili ndi pakati?
• Ndi zakudya ziti zomwe ndiyenera kupewa ndikakhala ndi pakati?

Chidule

Kodi zakudya zopatsa thanzi ndi chiyani, ndipo chifukwa chiyani zili zofunika pathupi?

Chakudya chopatsa thanzi ndi kudya chakudya chopatsa thanzi komanso chopatsa thanzi kuti thupi lanu lipeze zakudya zofunikira. Zakudya zopatsa thanzi ndizakudya zomwe matupi athu amafunikira kuti zithe kugwira ntchito ndikukula. Amaphatikizapo chakudya, mafuta, mapuloteni, mavitamini, mchere, ndi madzi.

Mukakhala ndi pakati, zakudya ndizofunikira kwambiri kuposa kale. Mumafunikira zakudya zambiri zofunikira kuposa momwe mumafunira musanakhale ndi pakati. Kusankha zakudya zabwino tsiku lililonse kudzakuthandizani kupatsa mwana wanu zomwe akuyenera kukulitsa. Zithandizanso kuwonetsetsa kuti inu ndi mwana wanu mukulemera moyenera.

Kodi ndili ndi zofunikira zapadera pazakudya tsopano popeza ndili ndi pakati?

Mufunikira folic acid, iron, calcium, ndi vitamini D kuposa momwe mumafunira musanakhale ndi pakati:

• Folic acid ndi vitamini B yemwe angathandize kupewa zovuta zina zobadwa. Musanatenge mimba, mufunika ma mcg 400 (ma micrograms) patsiku. Pakati pa mimba ndi pamene mukuyamwitsa, mufunika ma mcg 600 patsiku kuchokera ku zakudya kapena mavitamini. Ndizovuta kupeza ndalamazi pazakudya zokha, chifukwa chake muyenera kutenga chowonjezera chomwe chili ndi folic acid.
• Iron ndi yofunikira pakukula kwa mwana wanu komanso kukula kwaubongo. Pakati pa mimba, kuchuluka kwa magazi mthupi lanu kumawonjezeka, chifukwa chake mumafunikira chitsulo chochulukira nokha ndi mwana wanu amene akukula. Muyenera kulandira 27 mg (milligrams) azitsulo patsiku.
• Calcium panthawi yoyembekezera ingachepetse chiopsezo chanu cha preeclampsia, matenda aakulu omwe amachititsa kuwonjezeka kwadzidzidzi kwa magazi. Calcium imamangitsanso mafupa ndi mano a mwana wanu.
• Akuluakulu omwe ali ndi pakati ayenera kulandira kashiamu mg wa 1 000 mg patsiku
• Achinyamata apakati (azaka 14-18) amafunikira calcium ya 1,300 mg patsiku
• Vitamini D imathandiza kashiamu kumanga mafupa ndi mano a mwana. Amayi onse, oyembekezera kapena ayi, ayenera kuti akupeza vitamini D (600 mayunitsi apadziko lonse) a vitamini D patsiku.

Kumbukirani kuti kutenga zowonjezera zowonjezera kungakhale kovulaza. Mwachitsanzo, kuchuluka kwa vitamini A kwambiri kumatha kubweretsa zovuta m'mimba. Ingotengani mavitamini ndi zowonjezera mchere zomwe wothandizira zaumoyo wanu amalimbikitsa.

Mufunanso mapuloteni ambiri mukakhala ndi pakati. Zakudya zabwino zomanga thupi zimaphatikizapo nyemba, nandolo, mazira, nyama zowonda, nsomba, mtedza ndi mbewu zopanda mchere.

Kutsekemera ndi vuto lina lapadera la zakudya pa nthawi ya mimba. Mukakhala ndi pakati, thupi lanu limafunikira madzi ochulukirapo kuti akhale ndi hydrated ndikuthandizira moyo wamkati mwanu. Chifukwa chake ndikofunikira kumwa madzi okwanira tsiku lililonse.

Kodi ndiyenera kulemera motani ndikakhala ndi pakati?

Kuchuluka kwa kulemera komwe muyenera kulemera kumadalira thanzi lanu komanso kuchuluka kwanu momwe mumayezera musanakhale ndi pakati:

• Ngati mumakhala wonenepa musanakhale ndi pakati, muyenera kupeza mapaundi pafupifupi 25 mpaka 35
• Ngati munali wonenepa musanakhale ndi pakati, muyenera kupeza zambiri
• Mukanakhala wonenepa kwambiri kapena munali onenepa kwambiri musanakhale ndi pakati, muyenera kupeza zochepa

Funsani kwa omwe amakuthandizani kuti mupeze kuchuluka kwa kulemera kwanu mukakhala ndi pakati. Muyenera kulemera pang'onopang'ono mukakhala ndi pakati, ndipo kulemera kwakukulu komwe kumapezeka mu trimester yomaliza.

Kodi ndiyenera kudya ma calorie ambiri ndili ndi pakati?

Ndi ma calories angati omwe mungafune kutengera zolinga zanu zolemera. Wothandizira zaumoyo wanu akhoza kukuwuzani chomwe cholinga chanu chiyenera kukhala, kutengera zinthu monga kulemera kwanu musanakhale ndi pakati, msinkhu wanu, komanso momwe mungathere msanga. Malingaliro onsewa ndi

• Mu trimester yoyamba ya mimba, mwina simukusowa zopatsa mphamvu zowonjezera
• Mu trimester yachiwiri, nthawi zambiri mumafunikira ma 340 owonjezera
• Mu trimester yotsiriza, mungafunike ma calories owonjezera 450 patsiku
• M'masabata omaliza okhala ndi pakati, mwina simungafunike zopatsa mphamvu zowonjezera

Kumbukirani kuti si ma calories onse ofanana. Muyenera kudya zakudya zopatsa thanzi zomwe zimadzaza ndi michere - osati "zopatsa mphamvu" monga zomwe zimapezeka mu zakumwa zozizilitsa kukhosi, maswiti, ndi maswiti.

Ndi zakudya ziti zomwe ndiyenera kupewa ndikakhala ndi pakati?

Pakati pa mimba, muyenera kupewa

• Mowa. Palibe kuchuluka kwa mowa komwe kumadziwika kuti ndikwabwino kuti mayi amwe akakhala ndi pakati.
• Nsomba zomwe zingakhale ndi milingo yayikulu ya mercury. Chepetsani tuna yoyera (albacore) mpaka ma ola 6 pa sabata. Osadya tilefish, shark, swordfish, kapena king mackerel.
• Zakudya zomwe zimakhala ndi majeremusi omwe angayambitse matenda obwera chifukwa cha chakudya, kuphatikiza
  • Zakudya zam'nyanja zosungidwira mufiriji monga nsomba zoyera, nsomba, ndi mackerel
  • Agalu otentha kapena nyama zotentha pokhapokha ngati kutentha
  • Nyama yozizira imafalikira
  • Mkaka wosasakanizidwa kapena timadziti
  • Masaladi opangidwa m'masitolo, monga nkhuku, dzira, kapena saladi wa tuna
  • Zakudya zosaphika zopanda mafuta, monga feta osasakanizidwa, Brie, queso blanco, queso fresco, ndi tchizi wabuluu
  • Zipatso zamtundu uliwonse (kuphatikizapo nyemba, clover, radish, ndi nyemba)
• Kafeini wambiri. Kumwa mowa wambiri wa tiyi kapena khofi kungakhale kovulaza mwana wanu. Kafeini wocheperako kapena wocheperako (wochepera 200 mg (milligrams) patsiku) amawoneka otetezeka panthawi yapakati. Izi ndizochuluka pafupifupi ma ola 12 a khofi. Koma kufufuza kwina kuli kofunika. Funsani kwa omwe amakuthandizani pa zaumoyo ngati kumwa pang'ono tiyi kapena khofi ndibwino kwa inu.