Zoona Zokhudza Chonde ndi Kukalamba

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Nthawi zambiri timaganiza kuti kuyang'ana kwanthawi zonse pazakudya zopatsa thanzi ndiye kubetcha kwathu kwabwino kwambiri. Koma malinga ndi kafukufuku watsopano wofalitsidwa mu Zokambirana za National Academy of Sciences, kuwongolera chiŵerengero cha macronutrients omwe timadya m'moyo wathu wonse kungathandize kukulitsa chonde ndi moyo wautali.

Mu kafukufukuyu, ofufuza adayika mbewa za 858 pa chimodzi mwazakudya zosiyanasiyana za 25 zomwe zimakhala ndi mapuloteni osiyanasiyana, carb, mafuta ndi ma calories. Miyezi khumi ndi isanu mu phunziroli, anayeza mbewa zamphongo ndi zazikazi kuti zitheke bwino pakubereka. Amuna ndi akazi onse, kutalika kwa moyo kumawoneka kutalikiratu pa carb yapamwamba, mapuloteni ochepa, pomwe ntchito yobereka idalimbikitsidwa ndi zakudya zamapuloteni, zotsika kwambiri.

Kafukufukuyu akadali watsopano, koma asayansi omwe akugwira nawo ntchito akuganiza kuti ikhoza kukhala njira yabwinoko yoberekera kuposa mankhwala apano. "Azimayi akamachedwetsa kubereka, kufunikira kwa njira zothandizira kubereka kumawonjezeka," anatero wolemba kafukufuku Dr. Samantha Solon-Biet wa ku Charles Perkins Center ku yunivesite ya Sydney."Popitiliza maphunziro ena, ndizotheka kuti m'malo mwa azimayi omwe alibe chonde amatha kugwiritsa ntchito njira zowononga za IVF, njira ina ingapangidwe kuti asinthe kuchuluka kwa micronutrients pazakudya kuti zitheke kubereka. milandu yoopsa kwambiri. "

Pofuna kutithandiza kuona mmene kadyedwe kabwino, ukalamba, ndi kubereka moyenera, tinakambirana ndi akatswiri angapo.

Chifukwa chiyani mapuloteni oyembekezera?

Ndizomveka kuti mapuloteni amalimbikitsa chonde, malinga ndi katswiri wazakudya a Jessica Marcus, R.D. "Mapuloteni ayenera kukhala opambana m'maganizo nthawi yobadwa, chifukwa ndikofunikira pakupanga maselo ndi minyewa komanso yofunikira pakukula kwa mwana," akufotokoza. "M'malo mwake, mayi yemwe akudya zopatsa mphamvu zokwanira koma osakwanira zomanga thupi amatha kulemera yekha koma amatha kukhala ndi mwana wochepa thupi. Kulephera kudya kokwanira kumathandizanso kutupa. Magwero abwino ndi nyemba, nyemba, mtedza ndi mbewu, nkhuku, zowonda nyama, mkaka ndi nsomba. "

Ngakhale zosowa zamapuloteni zitha kutchulidwa kwambiri pamene mukuyesera kutenga pakati, pakadalibe zambiri zomwe sitikudziwa. "Ndikuchenjeza azimayi kuti asayambe kudya ma 20 oz steak katatu patsiku," akutero a Liz Weinandy, MPH, RD, LD, katswiri wazakudya ku chipatala ku The Ohio State University Wexner Medical Center yemwe wafotokozanso za OB / GYN. "Ngati mkazi akufuna kukwera pang'ono m'madyerero a mapuloteni, zingakhale bwino-koma ganizirani kudya zakudya zowonda zomwe sizinapangidwe kwambiri. Mwa kuyankhula kwina, chepetsani nyama za masana, agalu otentha, ndi salami ndikuonjezerani zakudya zopanda thanzi, monga mazira a nkhuku, kangapo pa sabata. " (Ndipo pewani Zakudya 6 izi zomwe sizingatheke panthawi yapakati.)

Kodi pali zakudya zina zilizonse kapena magulu azakudya omwe amalimbikitsa chonde?

Malinga ndi a Marcus ndi Weinandy, kuyang'ana kwambiri moyenera kumathandiza kwambiri. Zikumveka zosavuta, koma azimayi ambiri kulibe. "Bzalani zakudya monga masamba, zipatso, ndi mbewu zonse ziyenera kukhala maziko azakudya," akutero Marcus. "Amapereka mavitamini, minerals, ndi phytonutrients, monga folate pofuna kupewa neural tube defects, iron kuti apititse patsogolo kuchuluka kwa magazi, calcium kuti apange mafupa ndi kulamulira madzimadzi, ndi vitamini C kuti apange mano ndi mafupa."

Kuyang'ana kwambiri mafuta amtengo wapatali kungathandizenso. "Zakudya zamkaka zonenepa monga mkaka wonse ndi yogurt zitha kukulitsanso chonde," akutero a Weinandy. "Izi zikutsutsana ndi nzeru zanthawi zonse komanso malangizo apano omwe aliyense, kuphatikiza azimayi omwe akuyesera kutenga pakati, ayenera kudya mkaka wopanda mafuta ambiri kapena wopanda mafuta. Akatswiri ena amakhulupirira kuti pali mankhwala omwe amapezeka mumkaka wamafuta wathunthu omwe ndi othandiza pathupi."

Ngakhale kafukufuku wamafuta akadali koyambirira komanso kopanda tanthauzo, iwo omwe akufuna kutenga pakati angafune kuganizirapo. "Ngati amayi akudya zakudya zabwino zonse, magawo awiri kapena atatu azakudya zonse zamkaka patsiku ndizoyenera," akutero a Weinandy, omwe amachenjeza kuti izi sizingagwire ntchito ngati simukudya zakudya zopatsa thanzi . "Kuonjezera apo, mafuta ambiri athanzi angathandizenso kutenga mimba. Makamaka, omega-3s omwe amapezeka mu mapeyala, nsomba zamafuta, mafuta a azitona, mtedza ndi mbewu zonse ndi chiyambi chabwino. Kuchotsa mafuta ochepa omwe ali ndi thanzi labwino ndi abwino. " (Pezani kumvetsetsa kwabwino kwazikhulupiriro zabodza izi: Kulekanitsa Zowona ndi Zopeka.)

Ndi zakudya Zambiri ndikofunikira pakubala pamene tikulamba?

Ndikofunika kukumbukira kuti chonde ndi chokha, ndipo chimafika pachimake mwapadera kwa tonsefe. "Pambuyo pake, kutenga pakati kumakhala kovuta kwambiri," akutero Marcus. "Pamene tingathe kuchita zambiri kuti tikhale ndi thupi lathanzi, timakhala ndi mwayi wabwino. Ngakhale kuti sitingathe kulamulira ukalamba, tikhoza kulamulira zomwe timadya ndikupatsa thupi zomanga zomanga kuti apange maselo athanzi ndi minofu, ndikukhazikitsa maziko olimba okhalira ndi pakati. "

Popeza kubereka kumachepa tikamakalamba, kupanga zosankha mwanzeru tsiku lililonse ndikofunikira popeza azimayi amayang'ana kubereka ana mtsogolo. "Mwina chilichonse chokhala ndi thanzi chimakhala chofunikira kwambiri kuti chonde tikamakula," akutero a Weinandy. "Kuonetsetsa kuti mukugona mokwanira, kuchita masewera olimbitsa thupi nthawi zonse komanso kuchepetsa kupsinjika maganizo kuphatikizapo kudya zakudya zopatsa thanzi komanso zathanzi ndizofunikira pa thanzi lathu lonse, ndiye chifukwa chiyani iwo sangakhalenso oyembekezera?"

Malinga ndi Weinandy, njira yopindulitsa kwambiri yolimbikitsira chonde m'zaka zakubadwa zakubadwa ndikutsata chakudya chamagulu onse chitsanzo. "Ndikuganiza kuti nthawi zonse timafunafuna chakudya kapena michere kuti tiwonjezere kapena kuchotsa pachakudya chathu, koma izi zikusowa m'bwatomo," akutero. "Ndikufuna kuti amayi a msinkhu uliwonse, makamaka omwe akuyesera kutenga pakati, ayang'ane chithunzithunzi chachikulu ndikuonetsetsa kuti akudya zipatso ndi ndiwo zamasamba zambiri, makamaka tirigu, mafuta abwino, ndi zina zotero. timayang'ana kwambiri puloteni imodzi yokhala ngati michere, pamenepa - yomwe timazungulira mawilo athu popanda zambiri zoti tiwonetsere."

Kodi mungatani tsopano?

Malinga ndi Marcus ndi Weinandy, awa ndi njira zomwe amayi omwe ali ndi pakati angatenge:

• Yang'anani kwambiri pazakudya zopatsa thanzi zokhala ndi zomanga thupi zokwanira, zipatso ndi ndiwo zamasamba zambiri, makamaka tirigu, nyemba ndi mafuta athanzi monga omwe amapezeka mu nsomba, mtedza, mapeyala ndi mafuta a azitona.

Onetsetsani kuti zakudya zanu ndizosiyanasiyana kuti mupewe vuto lililonse la mavitamini ndi mchere, ndipo simukudya zakudya zomwezo tsiku ndi tsiku.

• Sankhani zakudya zokhazokha komanso zokhwasula-khwasula potengera mapuloteni, fiber, ndi mafuta athanzi, zomwe zingathandize kuti shuga wamagazi azikhala okhazikika. Izi zimathandizira kuti milingo ya insulini ikhazikike, ndikukhazikitsa mahomoni athanzi mthupi lonse.

• Vitamini wosabereka angathandize kudzaza mipata iliyonse yazakudya. Yesani mavitamini opangira chakudya chifukwa amakonda kukhala ozama.

• Kusankha makamaka zakudya zokhazokha, zochepa kwambiri ndizabwino.

• Ikani nthawi yomwe mumadya kuti mudye bwino, chifukwa zimakhudza osati kubereka kwanu kokha komanso kukula kwa mwana m'mimba ndi pambuyo pobadwa.

• Musamamenyetse chakudya chanu. Zakudya zochepa "zopanda pake" ndizosapeweka ndipo zili bwino.

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