Kudya kwakanyatsonaka kune vakadzi vane pamuviri uye vanokanganisa kunokosha zvikuru. Nokuti izvi zvinokanganisa hutano hwaamai nemwana. Nokudaro, vanaamai vekupedzisira vanofanira kufunganya nezvakakwana, kudya kwakakodzera.
Nherera yehutano hwemwana nemwana.
Kuchengetedza kuti chikafu chevakadzi panguva yekuzvitakura uye lactation yakakosha, zvokudya zvinofanira kupiwa simba rakakwana (makoriri). Zvokudya zvinofanirawo kuva nezvakakosha zvinokonzera (semuenzaniso, mapuroteni, mafuta, makhahydrates, vitamini uye amaminera) muhuwandu hwakakwana uye zvakaenzana. Inofanira kuve yakagadziriswa kuti kudya kwakakwana kwemvura kunowanikwa zvakanaka. Mvura inofanira kucheneswa kwesimbi yakakura, chlorine, nitrate uye zvimwe zvinosvibisa zvinokuvadza. Izvi zvakakoshawo kuchengetedza kusiyanisa kwekudya kwevakadzi vane pamuviri uye vanokanganisa. Zvokudya zvinofanira kuva zvakasiyana-siyana, kunyange kana zvisingaiti nguva dzose kukumbira vanaamai vaduku. Izvo zvinoitika kuti mwana achangoberekwa anonzwa kunakidzwa kwekunakidza mumukaka wehadzi, zvichienderana nekudya kweamai. Izvi zvichave zvinobatsira kana zvasvika nguva yekushandura mwana kuti anyengedze zvokudya zvakasimba. Haangatyi zvido zvitsva zvisingashamisi, uye ugove unofadza patafura.
Zvokudya zvisina kunaka - izvi zvinorevei?
Zvikanganiso muzvokudya zvevakadzi vane pamuviri uye vanokanganisa zvinoitika kana mishonga yezuva nezuva isina kuzadza zvakakwana kuda kwekukura kweamai nevana zvipenyu zvezvibereko zvakasiyana-siyana. Kuronga kudya kwezuva nezuva, kwete vese vakadzi vanotungamirira kuvapo kwezvokudya zvakakosha panguva yekudzivirira micronutrients, zvakadai sesimbi, zinc, iodine. Kusakosha kwavo kunogona kutungamirira kumatambudziko akasiyana-siyana nehutano - vose amai uye vana vanokura. Zvisinei, kuwandisa kwezvokudya kune vanhu vane pamuviri uye vanocheka vanovhiringidzawo. Zvakakosha kuchengetedza chikwereti uye kubhadhara zvakanyanya kunaka kwezvokudya, panzvimbo yehuwandu hwayo. Izvo zvakakwana kuwedzera kukunda panguva yekuzvitakura hazvifaniri kudarika 12 kusvika 14 kilogram.
Mashoko mashomanana nezvekakori.
Vamiririri vezvenharaunda vanokurudzira kuti vakadzi mune yechipiri nechechitatu mamiriyoni ekudzivirira kuwedzera makoriri - avhareji 300 kcal pazuva. Uye inenge inenge 2500 makorikori pazuva. Ichokwadi kuti munhu anofanirwa kufunga nezvekudiwa kwemuviri we simba. Ivo vanobatanidzwa nezvinhu zvakadai sezera, ikozvino kwehutano (kusuruvara, kushaya muviri), mararamiro, maitiro, kana rudzi rwebasa rinoitwa. Ratidzai kuti kudya kwakakodzera kunofanira kunge chiremba.
Mushure mokuberekwa, simba rinodiwa nevakadzi vanoyamwisa rakanyanya kukura, richienzaniswa nemakore asati aberekwa. Kudya kwemazuva ose kweamai mushure mokuberekwa kunofanira kunge kwakagadzirwa. Nhamba yemakoriyamu paavhareji inofanira kuva yakawanda nema 600 kcal zuva nezuva mumwedzi mitanhatu yekutanga yekudya. Uye kcal 500 pazuva pazuva rinotevera - anenge 2 500 - 2 700 makorikori inofanira kuiswa muviri. Kunyanya, mamwe magetsi emagetsi muzvokudya anodiwa kune vakadzi vane uremu kurasikirwa munguva yeactation. Kunyanya kana kuora kurasika kudarika maitiro anogamuchirwa ezera ravo nekukura. Uye zvakare, kana amai vachidya vana vanopfuura mumwechete. Mukuwedzera, kuwedzerwa simba (makoriri) muzvokudya zvinodiwa kune vakadzi mushure mekusiya chikamu.
Protein.
Kune vakadzi vane pamuviri, zvinodikanwa zveprotein zvinoita kuti kukura kwemasero matsva kuwedzere. Chiyero chayo hachifaniri kuwira pasi pe 95 gramu pazuva. Chido chepuroteni chakanyanya kunyanya panguva yekuyamwisa mwana - nema 20 gm pazuva pazuva zvakare muhafu yekutanga yegore mushure mokuberekwa. Uye 15 gm pazuva pazuva zvakare mumwedzi mishoma inotevera yekuyamwisa. 60% yeproteiniti yezuva nezuva inofanira kuva yemhuka. Kuongororwa kwezvinomera zvekudya uye zvekudya kune amai vechidiki hazvibvumirwi. Puroteni yezvipfuwo mune zvakawanda zvakakwana iri mumukaka nemichero yekurai, muzvisikwa zvitsvuku, nyama yehuku nehove. Zvasara makumi mana 40% zvinofanira kuuya kubva pamaprotina anokosha emiti. Izvi, somuenzaniso, nyemba (nyemba, peas, nyemba) uye soya (kwete genetically modified!). Kudya kweprotini, pamusoro pezvose, kunokosha kumukadzi pachake. Nokuti kana mharidzo ine zvishoma puroteni (uye zvimwe zvikamu), muviri unoramba uine fetus kana mukaka wemukaka nemuwandu hunokosha hwe macro uye microelements. Asi atova kubva mumatanda ehupenyu hwemamai, kushaya simba rekuchengetedza utachiona.
Mafuta akanaka uye akaipa.
Kuwanda kwemafuta anodiwa mukudya kwevakadzi vane pamuviri uye vanokanganisa hazvisi zvakasiyana zvikuru nehutsika hwakarongedzerwa kune vakadzi vose. Mafuta anofanirwa kuverenga 30% yehuwandu hwemazuva ezvokudya zvezuva nezuva. Zvisinei, kune dzimwe humwe shanduko mukudya kunovaka muviri panguva yekuzvitakura uye lactation inosanganiswa nemhando yemafuta anodyiwa. Madzimai, kudiwa kweimwe inokosha mafuta akawanda acids inowedzera - iri linoleic acid uye alpha-linolenic acid. Mhedzisiro huru yemafuta aya acids ndeye: yemiti yemafuta (soybean, sunflower, rapseed, maorivhi), mafuta ehove (herring, sardines, mackerel, salmon) uye hove. Mafuta eSoybean nemafuta e-sunflower anofanira kushandiswa sekupfekedzwa kwemashizha. Uye mafuta emuorivhi anogona kushandiswa kugadzira ndiro dzinopisa (yekutsvaira, kubika nezvimwewo zvakadaro).
Vakadzi vane pamuviri uye vanaamai vanocheka vanokurudzirwa kudya zvisikwa, zvisikwa zvemavara. Nokudaro, munhu haafaniri kudya margarine uye ndiro dzakadai se "zvokudya zvinokurumidza" chero ipi zvayo uye fomu. Icho chinonyanya kukosha kwezvinonzi "zvakaipa" mafuta, kana isomeri ye trans fatty acids. Aya maAicid, achipfuura nepascenta uye mumbilical cord, anogona kuisa njodzi kumwana asati aberekwa. Mukuwedzera, inopinda mumukaka wemukaka, iyo inoshungurudza hutano hwechecheche. Mafuta anokuvadza anowanikwawo muhotela, asi anobvumirwa sechinhu chemafuta mukudya kwevakadzi vane pamuviri uye vanokanganisa. Izvi ndechokuti, kusiyana nemichina yekushandiswa inoshandiswa mukugadzirwa kwemargarine, mumasikirwo emhuka chaiwo iyo isomers ye-trans fatty acids inoumbwa mumuviri wekudya wemhou. Vane chikonzero chechisikigo, uye, naizvozvo, vanoonekwa sevanoponesa.
Ndeapi mahydrohydrates ari nani?
Carbohydrates ndiyo inokwana 55-60% yezvinodiwa zvezuva nezuva. Carhydrate muhupenyu hwekudya kwemazuva ose emudzimai ane pamuviri anofanira kunge akaenzana magiramu 400 pazuva, uye nokuda kwevakadzi vanoyamwisa - avhareji magiramu 500 pazuva. Mishonga yezvokudya inoshandiswa pakushandiswa kwe sucrose kana shuga, iyo inowanikwa mukudya kwezuva rimwe nerimwe isingafaniri kudarika 10% yesimba rinoshandiswa. Saka, panguva yekuzvitakura uye lactation, munhu haafaniri kudya maswisi akawanda. Zvinokurudzirwa kuti vanaamai vanodya kakawanda makabhahydrates panguva yakawanda panguva yekudya, izvo zvishoma nezvishoma zvinoputirwa nemuviri. Nzvimbo dzakanaka dzemakrobohydrates yakaoma zviyo, chingwa, mbatata.
Nekushanda kwakanaka kwemukati, kudya kunofanira kuva nehuwandu hwakawanda hwezvokudya zvine fiber. Zuva rimwe nerimwe muviri wemukadzi ane pamuviri unoda 30 gramu e fiber. Muenzaniso wevakadzi vanocheka unoparadzaniswa kubva pamakumi maviri kusvika ku40 magiramu e fiber pazuva. Dhiyabhorosi fiber yakawanda-yakakwana-zviyo zvezviyo, kusanganisira chibage, gorosi, ruvara rutsvuku. Uyewo mafivha akafuma mumiriwo (kunyanya karoti, peas, broccoli) nemichero (kunyanya maapuro, mabhanana, mazambiringa akaomeswa, mapeari).
Zvose zvakanaka kuti mumwero.
Muzvirongwa zvezuva nezuva, vakadzi vanofanira kuchengetwa mune zvakawanda zvakakwana zvevhithamini, macro uye trace elements, mvura. Icho chirevo chekudya kwakakwana. Zvose izvo zvinoshaya uye kukwana kwezvinhu zvakasiyana zvinokanganisa utano hwaamai nevana. Migumisiro yekushayikwa kwevhithamini inogona kuva nengozi kune utano. Menyu yakakodzera inonyanya kukosha kuvakadzi panguva yekuzvitakura uye lactation, apo muviri unoda madhigiri akakwirira emavhithamini ose anogadzikana-mafuta (A, D, E) uye mavhithamini emuviri (C, folic acid). Vamiririri vezvenharaunda vanotenda kuti kushandiswa kwezuva nezuva kwehafu ye kirogiramu yemichero nemiriwo yakasiyana-siyana inopa muviri wevakadzi vane pamuviri uye vane chiremera nemuwandu hunodiwa hwevhitamini. Zvisinei, iwe unofanirwa kubvunza chiremba, iwe unogona kuwedzera kuwedzerwa kwevhithamini. Chinhu chakanaka chemafuta maune mavhithamini ane mazai emafuta, mukaka uye mishonga yemiti, bata uye egg yolk.
Cherechedza, zvisinei, izvi hazvirevi kungoshaya chete, asiwo kuwandisa kwemavhithamini kune ngozi. Semuenzaniso, kana iwe uchidya mavhithamini ane mafuta akawanda, zvinogona kutungamirira ku toxicosis - kana kuisa muviri muchetura. Izvo zviri nyore kutungamirira kune kudarika kwekusadzora kushandiswa kwemishonga yetiviritamin. Migumisiro yemamiriro aya inogona kusuruvara. Zvidzidzo zvakaitwa muUnited States zvakaratidza kukura kwemarudzi akasiyana-siyana ehutano husina maturo muvana vachangoberekwa amai avo vakatora maitiro akawandisa e vitamin A panguva yekuzvitakura - dzinopfuura 10 000 IU pazuva (pasi 4,000 IU pazuva). Saka, usati watora chero mimwe mishonga inobva mavitamini, taurirana nachiremba wako!
Zvokudya zvakapfuma mukutsvaga zvinhu.
Munguva yekudzivirira nekuyamwisa, muviri unoda zvinhu zvakawanda. Hazvibviri kutaurira pamusoro pezvose zvavo, saka tichaisa pfungwa pazvinhu zvakakosha zvikuru-calcium, magnesium, iron uye iodine.
Amai pavanenge vachidzivirira nekuyamwisa vanofanira kudya anenge 1200 mg yezuva nezuva. Chinhu chinokosha chechi chinhu ichi mukaka nemichero yekurairi. Semuenzaniso, mumatare emukaka mune 1200 mg ye calcium. Kunyanya zvakare muchechi. Mukuwedzera, calcium iripo (asi mune zviduku zvishoma) mumiti yemiti yakabva. Zvakaita semiriwo miriwo yakaoma (broccoli, Italian kabichi, mashizha mashizha), michero, mbeu, nuts, chingwa. Zvinosuruvarisa, hazvisi nguva dzose kugoneka kupa mutumbi nengozi inowanikwa ye "natural" calcium. Nokuda kwechikonzero ichi, kunyanya munguva yechando nechitsime, imwe yenyuchi inotorwa nenzira yekupedzwa. Zvisinei, izvi zvinofanira kuitwa pasi pekutarisa kwechiremba anoona rudzi rwemishonga uye maitiro ayo ezuva nezuva. Ongororo yezvokurapa yakaratidza kuti kunyamwa kunobatsira pamapfupa amai. Mune nguva yekuyamwisa, nekuda kwekuwedzera kwekudiwa kwemuviri wevakadzi nokuda kwekasiki, kuderedza minda yemasaga kunoratidzika kunge kune imwe yakakwirira kudarika asati abata pamuviri. Kubudirira kwekugadzirisa uku mukadzi anonzwa kunyange mushure mokutanga kwekuguma kwemwedzi.
Chinhu chakakosha zvikuru kune utano uyewo magnesium, iyo inobatanidzwa mubasa reemamiriki 300 emuviri womunhu. Nhamba yezuva nezuva ye magnesium yakakurudzirwa kuvakadzi vane pamuviri ndeye 350 mg. Uye kumayi ekuyamwisa - 380 mg. Pfuma yakawanda ye magnesium ndeyi: oatmeal, buckwheat, bransi yegorosi, gorosi gorosi, nyemba, mazai, soybea, kocoa, chokoti, nutswa nemichero yakaomeswa.
Anemia nekuda kwekushayikwa kwesimbi inowanikwa mu30% yevana vanotarisira. Izvi zvinotungamirira kune chinetso chakakomba chorwere chinosangana ne fetal hypoxia uye chinogona kukonzera kusati kwazvarwa. Nhamba yakasimbiswa yezuva nezuva yesimbi panguva yekuzvitakura ine 26 milligrams. Nzvimbo dzakanaka dzesimbi ndeyadzo (yepvo, mwoyo), chiropa, nyama yenguruve, egg yolk, oat flakes, nuts, nyemba, sipinashi. Semitemo, zvakaoma kupa mutumbi wemukadzi ane pamuviri ane yakawanda yematare chete nemubatsiro wekudya. Kazhinji zvakakosha kutora magadzirirwo emagetsi chaiwo.
Iodine inoita kuti hurumende ishande yeimwe yezvinonyanya kukosha zvegermocrine - chirwere chetachiona. Kuva chinhu chinonyanya kukosha chemakemikari emakemikari, iodine inotungamirira zvinokonzera kushandiswa kwemagetsi mumuviri. Kushayikwa kweIodine mukudya kwevakadzi vane pamuviri kunogona kuwedzera mungozi yekuparara pamuviri, kumutsa kukanganisa kwekukura kwomwana, uye kunogona kutotungamirira kurufu rwemucheche. Vakadzi vane pamuviri vanofanira kuwana miviri yeododhi zuva rega rega mumazana 160-180 micrograms, uye vanaamai vanoyamwisa - 200 micrograms pazuva. Kuti usangane nechikumbiro chakakosha chemazuva ose eododhi, zvinokurudzirwa kudya munyu wei idizedhi muchiyero che 4-6 gm pazuva.
Kwete-zvinwiwa zvinodhaka muzvokudya zvezuva nezuva.
Vakadzi, mumwedzi yokutanga yekudzivirira, vanofanira kunwa mvura zhinji-inenge 1.5 litres pazuva. Izvi zvinotevera kubva pakuti mvura mumasumbu anobudirira uye nhengo dzomwana asati aberekwa inenge 80%. Mumaawa matatu ekupedzisira ekudzivirira, zvinokurudzirwa kupedza nhamba yezvinwiwa muzvokudya kusvika 1 - 1.2 malita pazuva. Izvi zvakakosha zvikuru, nokuti mvura yakawandisa mumuviri inogona kukanganisa zvirwere zveuterine uye kudzivirira basa. Asi vanaamai vari kuyamwa vanofanira kudya anenge 1.5 - 2 maita emvura zuva nezuva.
Uye zvakare zvakakosha kuti titeerere kwete chete kuwanda, asiwo huwandu hwehuwandu hwemvura. Panguva yekuzvitakura uye lactation, usatora zvinodhared carbon, tete yakasimba, kofi uye doro. Panguva yekuyamwisa, kuwedzera kumvura yemvura, inobatsira kunwa zvinenge hafu yekita yemukaka pazuva. Sezvo ine mishonga inokosha, yakafanana ne calcium, protein uye vitamini B2. Asi iwe haugoni kufudza vana nemukaka wemhou! Mukuwedzera, iwe unogona kunwa anenge hafu yeitare pazuva (asi kwete) yezvibereko nemiriwo yemiriwo. Vagadziri vezvokudya zvekudya vakagadzira mhando dzakasiyana dzemishonga yemishonga. Mienzaniso yekuumbwa kweiyi, inotsigira mahara: teas neyekuwedzera kweanise, fennel, caraway, lemon balm uye nettle. Zvinhu zvinoshandiswa zviri mune zvinyorwa zvinobva mumiriwo aya zvinopinda mumukaka wemvere uye zvinowedzera chido checheche.
Kuvonga kudya kwakanyatsonaka kune vakadzi vane pamuviri uye vanokanganisa, zvinetso zvakawanda zvinogona kudziviswa. Mushure mezvose, hutano hwemwana naamai hunoenderana zvikuru nehuwandu hwezvokudya.