Saka, zvinokuvadza uye chii chakanaka kuvakadzi vane pamuviri.
- Maruva michero.
Izvi ndizvo zvakanakisisa zvinobva mumakhahydrates. Chingwa kubva muupfu hwekukuya zvakakomba, hoo yakaoma, bran, muesli - izvi zvinowanikwa mune fiber.
Hazvisiko kuti udye hura hwakawanda, chingwa kubva muupfu wepamusoro-grade.
- Zvigadzirwa zvemhuka.
Nyama ndeimwe yezvinyorwa zvepuroteni yemhuka kune vakadzi vane pamuviri. Sarudza hutsika-hutsika huri hwehupenyu hwehupenyu, huchi (husina ngozi), turkey, mbira. Nyama zviri nani kubika kune vaviri, kudya kana kubika.
Dzivisa nyama yakakora, kushandiswa kwemaseseji, masikiji uye nyama yemiti yakagadzirwa, kusanganisira dumplings yakagadzirwa. Usabika kana kudya shish kebab uye fry.
- Soups uye broths.
Mushonga unofanirwa kuve wakabatanidzwa mumazuva ezvokudya zvemazuva ose emukadzi ane pamuviri. Zviri nani kubika muto pamusana wechipiri. Miti yemichero, rassolnik, beetroot, borsch, muto inobatsira. Usawanzoshandisa mukaka mutsva uye ugove nyama yemukaka.
- Ihove.
Hove - inobva calcium, phosphorus uye mapuroteni nokuda kwevakadzi vane pamuviri. Hove inofanira kuiswa muzvokudya 1-2 pavhiki. Tenga hove itsva dzemhando dzakaderera-mafuta: hake, cod, navaga, catfish, perch. Ika hove yehove, hove yakadzika, hove yakabikwa.
Hazvikurudzirwi kudya hove dzakasvibirira (sushi, mabhesi), munyu uye inopfungaira, mazai ehove, pamwe chete nehombwe nehokwe.
- Misi uye zvigadzirwa zvemisi.
Vakadzi vane pamuviri vanofanira kuziva kuti mukaka wemhou ndiyo yakasimba chaizvo. Usati washandisa, mukaka unofanira kubikwa. Pamikaka yakabikwa yakabikwa, sarudza kuviriswa, kefir, pasi-fat-fat cottage cheese, yogurt, mafuta-asina uromu wakisi. Cheese inofanira kusarudzwa nokungwarira uye nokuchenjerera - usasarudza kusvuta uye zvakakosha zvakasiyana-siyana.
- Zviyo nemashizha.
Chibage, buckwheat, rizi nemafuta zviyo zvinobatsira zvikuru kuvakadzi vane pamuviri. Usatora kutakura ne semolina uye oatmeal. Mbeu dzinokonzera zviyo, saka mbeu, nyemba, mazai uye lentiya zvakanakisisa zvinosanganiswa mukudya hakusi kamwe kamwe pavhiki.
- Mazai.
Usadya maawa maawa maviri pazuva. Zvakanakisisa kudya mazai akaomeswa kana muchimiro che omelette. Rega kubva mazai akaoma uye akaomeswa.
- Zvibereko, miriwo.
Zvibereko nemiriwo zviri nani kudya mutsva, muhombwa kana yakabikwa. Panguva imwecheteyo, zvakakosha kudya nekutarisira michero nemiriwo yemarangi, zvitsvuku uye mutsvuku, zvinogona kukonzera kugadzirisa kwemaitiro. Semuenzaniso, mapeaches, mapomegranati, apricots, marangari uye mazambiringa anogadzirwa zvakanaka zvinoshandiswa zvakanakisisa pakudya nenzira imwe chete.
Masango machena anobatsira zvikuru kumangwana uye mwana. Izvi zvinosanganisira cranberries, cranberries, cloudberries, strawberries, blueberries.
- Inwa.
Majisi, mashizha, zvinwiwa zvemichero, compotes, mashizha asina kusimba uye mashizha matsvuku, kofi isina simba - zvinogona uye zvinobatsira kunwa pamuviri.
Doro, zvinwiwa, doro, mazai akasimba nekofi, mvura yakabhakwa - kwete.
Mineral zvinhu zvinodiwa kumukadzi ane pamuviri.
Iyo minerals inokosha inokosha pakugadzirwa kwe fetus uye iyo yakajairika yekuita pamuviri inonzi calcium, phosphorus uye magnesium.
Calcium.
Icho chinhu chinonyanya kukosha mukushanda kwekuvhara ropa. Calcium inobatanidzwa mukugadzirwa kwemisi inopesana, kudyiwa uye basa rehutachiona kwete kwete chete raamai, asiwo remwana weramangwana. Zuva rega rega calcium kudya zuva rekuberekwa muchibereko chiri 250-300 mg. Ikozvino, pakuberekwa, muviri wemwana une 25 g ye calcium.
Muviri wemangwana amai, calcium inonyanya kuwanikwa mufupa uye cartilage tissues. Panyaya iyi, amai vanouya vanokwanisa kutarisana nematambudziko akadai sekuora mazino, kuora mazino uye kurasikirwa, makumbo.
Kudya kwezuva nezuva kwekamuviri yevakadzi vane pamuviri is 1.5 g. Zvinyorwa zve calcium: mukaka wakavhenganiswa nemichero yemiti, jeses, makungu, matsva mimwe miriwo.
Kuwedzera kuwedzerwa kwechiremba calcium kugadzirira kunorayirwa nachiremba, sezvo kuwedzera kaccium mumuviri kunogona kutungamirira pakuiswa kwemarara.
Phosphorus.
Inowedzera mumapfupa nemazino, inobatanidzwa muropa mararamiro, zvirongwa zvemagetsi. Parodontosis ndiyo chiratidzo chokutanga chekushaya phosphorus mumuviri. Nhamba yezuva nezuva ye phosphorus kumukadzi ane pamuviri is 1.5 g. Sources ye phosphorus: hove, chiropa, nyuchi, mazai mazai.
Magnesium.
Iyo michina inowanikwa mumapfupa, musimba uye manhu. Magnesium ndiyo inoshandisa maitiro akawanda emagumisiro nemagetsi. Chimiro chezuva nezuva chemagesium kuvakadzi vane pamuviri ndeye 250-300 mg. Kushayikwa kwemagesium mumuviri kunotungamirira kumagumo ekudzivirira nekuvandudzwa kwe fetus. Sources of magnesium: watermelon, buckwheat, oatmeal, gorosi rinogomera, peas.
Zvakakosha kuziva kuti izvozvi zvinotevera zviripo mumuviri zvishoma muhutachiwana hunoita mabasa anokosha mukukudziridza fetus:
- potassium uye saruminiyumu inopinza-munyu wenzara yemuviri (mazambiringa, mapeas, peaches, nuts, mushroom);
- Iron inhengo ye hemoglobin (cocoa, chiropa, buckwheat, oatmeal, apulo, mazai);
- Copper inokonzera kuchena kweganda nemvere, chikamu che elastin (cocoa, chiropa cod, squid);
- cobalt inowedzera kubatwa kwesimbi (hove, squid);
- iodine inodzora kubudiswa kwehomoni yehomoni (potassium iodide);
- Manganese inobatanidzwa mukugadzirwa kwemasaga (mbira, chikafu chinopisa, buckwheat),
- Zinc inobatsira kushandiswa kwemashuga, inobatanidzwa pakuumbwa kwemasero eropa (chiropa, cheese, lentils).
Vitamine uye vitamini complexes kune vakadzi vane pamuviri.
Iyo yakawanda mavhithamini inowanika mumichero nemichero mitsva. Panguva imwecheteyo, munhu anofanira kuziva kuti kune nguva refu yekuchengetedza uye kupisa kwekupisa, zvakawanda zvezvibereko uye mavhithamini zvinodzivirira.
Uyewo, kuvakadzi vane pamuviri, nyanzvi dzakagadzira vitamisi yakasiyana-siyana inopa hupenyu hwemazuva nemwana muvhithamini nekutsvaga zvinhu. Vitamini complexes inogona kutengwa pamishonga. Iko mavhitamendi anowanikwa kuvakadzi vane pamuviri: Elevit-Pronatal, Complivit-Amai, Sana-Sol nekuda kwevakadzi vane pamuviri uye vanokanganisa, Vitrum yevakadzi vane pamuviri, Materna, Pregnavit, nezvimwewo.