Kudya kwemaviri, sezvakaitwa kare zvakakurudzirwa kuvakadzi vane pamuviri, iwe, zvichida, kune chero chinhu. Asi kuvandudza kunaka kwezvokudya kunokosha. Izvi zvakakosha munzvimbo yekutanga kuti ivone kuti mwana, achiri muchiri mumimba yeamai, akagadzirwa zvakanaka uye akaberekwa akasimba uye ane utano. Mushure mezvose, iyo chete inobva kune chikafu chekudya kwezvimedu ndeyezvinhu zvinopinda mumuviri weamai. Mhando yakasiyana uye yakakosha inofanirwa kusimbisa hutano hwako, izvo zvinokosha pakubata kwemazuva ose, kubereka mwana kubudirira uye kuchengetwa kunoitwa mwana.
Kuti udye zvakakodzera, hazvidikanwi kuita chikafu chakaoma kuti uwane kudya kwakanaka panguva yekuzvitakura. Zvose zvinotarisirwa ndezvokudya zvikafu zvine zvimiti zvinokosha.
Iwe unofanirwa kuongorora zvakare mazano ezvokudya uye kusiya tsika dzakaipa, nokuti haufaniri kufunga kwete chete nezvako uye zvaunofarira, asi nezvemwana uye zvaanoda.
Paunenge uchigadzira kudya panguva yekuzvitakura, zvinokosha kutevera mitemo yakawanda iri nyore: kuderedza kushandiswa kwezvinotapira, kupa munyu, zvinonhuwira, zvokudya zvekakani uye kupinda mune menyu kune mamwe matsva miriwo nemichero.
Mukuwedzera, iwe uri muitiro wekupinda kupinda kuti uverenge zviyero zvezuva nezuva zvekushandiswa kwezvinhu zvinokosha. Ndezvipi? Pamusoro peizvi zvakadzama.
Calcium
Kana chinhu ichi chisingapindi mumuviri wemukadzi ane pamuviri mune zvakawanda zvakakwana, zvinetso zvinogona kubuda nekuumbwa kwemapfupa emapfupa nemazino emwana. Kuumbwa kwemapfupa nemeno kunotanga nevhiki yechisere yehutumbi.
Calcium panguva yekuzvitakura inoda kaviri kudarika yakawanda, nokuti "inotorwa" kubva kuna amai nechechecheche. Kana chikamu chacho chasangana, mapfupa ako mapfupa acharamba akasimba zvakakwana uye akasimba, uye dzino rezodzi rezino haritauri.
Mhedziso huru ye calcium: cheese, mukaka, kefir, miriwo miriwo, sardines, nuts. Zvisinei, nemishonga yehuchi iwe unofanirwa kuchenjerera. Izvo zvine mukaka wakawandisa mafuta, iyo yakawanda yakawanda inokuvadza. Nokudaro, panguva yekuzvitakura, zvinokurudzirwa kunwa mukaka wakare-mafuta uye kutenga zvigadzirwa zvemukaka zvakasvibirira nechezasi yezana mafuta.
Approximate daily calcium intake:
- 85 g chesi;
- 25 g yemakungu;
- 170 g sardine;
- 2 makapu emukaka.
Kana calcium inotakura nheyo yemafupa emuviri wemwana, mapuroteni ndiwo maturo anodiwa ekugadzirisa kubva maitiro uye nhengo dzaro. Nokudaro, mapuroteni mune zvekudya kwako anofanira kunge ari kaviri kupfuura kare.
High content yeproteins (mapuroteni) mumiti, nyama, maruva, marisi. Nhamba yakakura - mune zvigadzirwa zvemhuka zvakabva. Zvisinei, ivo havakwanisiwo, sezvo zvakare kune ngozi kuwandisa muviri nemishonga yekuparara kwemapuroteni emhuka. Kuvapo kwenhamba yakawandisa yemafuta munyama kunotadzisawo. Mafuta akawandisa anofanirwa kudziviswa, kuitira kuti usawedzere kuwedzera kupfuura zvakakodzera. Kunyange zvazvo zvinhu zvose zvakanyanya. Kumbira chiremba wako kuti zvii zvakakura zvinorema zvinogamuchirwa mune imwe nyaya.
Mishonga yemichero inowanikwa mumasango, makungu, wholemeal chingwa.
Approximate daily protein norm:
- 125-150 g nyama;
- imwe mazai;
- 500 ml yemukaka kana marimi emucheka (mukaka wakakanyiwa, kefir, mukaka, cottage cheese, nezvimwewo).
Miti yeboka iri: chingwa, mbatata, zviyo, masipi. Paunenge uine pamuviri, usabatanidzwa mumakhahydrates, ivo vanotakura muviri nemafuta akawanda. Shuga, sweets, chokoti, upfu hwegorosi wepamusoro-grade (iyo inoshandiswa kana kubika mabhodhoro emiti yakagadzirwa) inofanirwa kutora ma carbohydrates avo ane vitamine uye mineral salt - vari mumichero, miriwo, michero yakaomeswa.
Maximum daily carbohydrates norm:
- 100 g mbatata (pasita, rice);
- 100 g yemichero yakaomeswa;
- 190 g yemiriwo kana michero.
Fiber
Mapuroteni ezvipfuwo ndiye chivako chemuviri, mwana wemangwana, uye fiber chinhu chinozobatsira kutora zvigadzirwa zvekuora kwavo, kudzivirira kubatwa panguva yekuzvitakura. Vakuru vatengesi ve fiber ndeyezvibereko nemiriwo. Inowanikwawo mumucheka usina kuputika, pasita nechingwa kubva paupfu hwakawanda, nyemba, michero yakaomeswa.
Mafungiro ezuva nezuva anowanikwa:
- 50 g ye pasta;
- 200 g yemiriwo kana michero;
- 50 g emukanganisi;
- zvidimbu zvitatu zvechingwa zvakakwana-gorosi.
Vitamine
Mavhithamini anokosha panguva yekuzvitakura ndeyi: C, D, E, A, B mavitamini.
Vitamini C inosimbisa hutende uye masvingo emidziyo yeropa, inoita kuti muviri usapindirana nehutachiona, inobatsira iron kufanana nehutano hwakanaka panguva yekuzvitakura. Kana iri duku mumuviri, amai vakamirira vanokurumidza kuneta, vari kutyisidzirwa nekushaya ropa, kupererwa pamuviri kana kuberekwa vasati vasvika. Ascorbic acid haina kuunganidza mumuviri, saka kudya kwayo (nenzira yemishonga kana nechikafu) kunofanira kuva zuva nezuva. Izvi zvinobatsira mitsva yakachena, michero, majiroji, magreen. Nguva yakareba yekuchengetedza nekugadzira zvakagadziriswa zvinoparadza vitamini C, naizvozvo miriwo, michero uye majiroji zviri nani kudya mutsva kana kupisa. Kuti uwane vitamini C yakakurudzirwa nezvokudya, 2/3 zvekudya kwako kunofanira kuva miriwo, michero nemabriji. Kana izvi zvisingaitike, kuwedzerwa kwevhitamine C kunobatsira kugadzirisa nyaya yacho uye kugovera zvinhu zvekukosha zvakakosha zveyodorbic zvakakosha kwauri iwe nemwana wako.
Vitamini D inofanirwa kuti ive yakagadzirwa nemasikirini ye calcium mumuviri weamai uye mwana anouya. Vitamini inowanika muhove yemafuta, mune zvishoma inowanikwa muhotela, chiropa, mazai evha. Mushure mokuberekwa kwechecheche, iye achachida ichi kuitira kudzivirirwa kwezvikwereti.
Mavhithamini eboka B anovimbisa kuvaka kweprotheni mumatumbu emwana uye mumuviri weamai, kusimbisa kutya uye endocrine system. Muzvizhinji zvakatowanikwa munyama, zviyo, mukaka wemhou, cottage cheese. Munguva yepamuviri, kune "kuwedzerwa kushandiswa" kwevhithamini yose, nokuti haifaniri kungoita iwe chete, asi nemakumbo, saka zvinhu zvose zviri pamusoro apa zvinofanira kuiswa mune zvekudya zvako kwezuva nezuva.
zvakakosha zvose pakuvandudzwa kwemasero eropa emucheche, uye nekuchengetedza, sekutonga, kaviri ropa rehupenyu raamai vanouya. Nokudaro, simbi panguva yekuzvitakura inotora zvakawanda. Zvichida chiremba anotozvinyora nenzira yemishonga.
Simbi inowanikwa muropa, michero, michero yakaomeswa. Asi zvinofungidzirwa kuti chiropa chinowedzera mavitamini A, kuwandisa kwaro kusina kuchengeteka kwekuvandudza kwomwana. Nokudaro, zviri nani kutenderera pane sipinashi, maapricki akaomeswa, hove uye, zvichida, inotora simbi mumapiritsi (kana akarayirwa nachiremba).
Yechipiri yemaminiti inokosha pakubata pamuviri ndeye folic acid. Achitenda kwaari, chirwere chepfungwa chinonyanya kushandiswa chemwana chinowanzoitika, kunyanya mumavhiki ekutanga ekudzivirira. Ichi chinhu hachizviunganidzi mumuviri, uye chido chacho chinokura. Saka, zvakakosha kuti mumasangano ezuva nezuva emamamangwana mune michina ine folic acid. Inosanganisira: broccoli, sipinashi, mahazikiti, mazamu, chingwa chega.
Kana ukawana mavitamini akakwana, mineral, mapuroteni, mafuta uye makabhahydrates anoshanda, zvokudya zvako hazvizongogamuchiri chete, asi zvinobatsira, uye mwana achazvarwa akaine utano uye akasimba.
Nokudaro, panguva yakakodzera kurongedza kudya kwako uye kuigadzirisa, kupa zviputi nezvinhu zvose zvaunoda. Uye ipapo achakura ane hutano.
Mashoko mashomanana pamusoro pematsiro esimbi
Imwe yemaminerari anokosha zvikuru yemuviri wemukadzi ane pamuviri isimbi. Zvechokwadi, zvinokosha kwete chete kune vanaamai vanotarisira. Ichi chinonyanya kukosha mune chimwe chimiro chiripo kune varume nevakadzi. Kazhinji, zvose zvinopindirana mumuviri wemunhu, uye kana zvinyorwa zveimwe mineral kana microelement zvishoma nezvishoma, zvisizvo zvose zvakasvibiswa zvemashoko anokosha, calcium, magnesium, mhangura, selenium, folic acid, zinc uye chromium, zvinowirawo kazhinji. Uye kukanganisa kwemaminera aya, uyewo, kunokonzera kusakwana kwesimbi kusagadzikana, kusagadzikana kusingaperi, misoro (migraines), tsoka uye uterine makumbo, gestational chirwere cheshuga, tachycardia uye kuwedzerwa kweropa, nemamwe matambudziko akawanda. Kana iwe usingadi kutarisana nematambudziko aya, uye panguva yepamuviri wese, uye kunyanya mwedzi shomanana yapfuura, unofanira kutora mavitamini uye uite mapeji ako nenzira yekuwana zvinhu zvose zvinobatsira.
Pakarepo mushure mekuwana zviratidzo zvekutanga zvekuzvitakura, unoda kuwedzerwa simbi kudya, nokuti mwana anozvida kuti akurudzire masero matsvuku eropa. Usaisa hanya nheyo dzekuongorora ropa, izvo chiremba anotaura nekutaurirana kwevakadzi. Kunyangwe kuongorora, kutorwa kubva pamunwe, kunogona kuudza chiremba nezvezvinetso zvinotanga, kana iwe wakarongedzerwa kugadziriswa kwesimbi, usakanganwa kuatora, izvi zvinovandudza ropa repa placenta.