Kudya chaiko panguva yepamuviri

Vakadzi vane pamuviri vanofanira kudya kudya kwakaringana.

Kugadzira mwana ibasa rakaoma kune muviri wemukadzi. Kudya chaiko ndechimwe chezvinhu zvakanakisa zvaungaite kuti ubatsire mwana wako kukura nekukura zvakajairika.

Kudya kudya kwakaringana, kune hutano kunogona kubatsira kudzivirira:

• Kunyanya kuwedzera uremu
• Gestational chirwere cheshuga
• Mukana wekuda C-chikamu
• Anemia uye hutachiona muna amai
• Kupora kwakashata
• Kuberekwa kwekutanga kwemwana
• Mwana ane huremu hwekuzvarwa

Kuwanda kwehuremu hune hutano mukuzvitakura kunosiyana. Aya ndiwo marongedzero akajairwa:

• Zvakajairika huremu hwehuremu hwemukadzi ane hutano is 25 to 35 pounds (11 to 16 kilograms).
• Vakadzi vane huremu hunorema vanofanirwa kuwana chete mapaundi gumi kusvika makumi maviri (4 kusvika ku9 kilograms) panguva yepamuviri.
• Vakadzi vane huremu hwepasi kana vakadzi vane zvakawanda (mapatya kana kupfuura) vanofanirwa kuwana 35 kusvika 45 mapaundi (16 kusvika makumi maviri makirogiramu) mukuzvitakura.

Kumbira mupi wako wekuchengetedza hutano huremu hwaunofanira kuwana.

Kudya maviri hazvireve kuti kudya zvakapetwa zvakapetwa kaviri. Vakadzi vane nhumbu vanoda mazana matatu macalorie pazuva. Asi, uko macalorie aya anobva kunhau.

• Kana iwe uchidya zviwitsi kana chikafu chisina kudya, iwo macalorie ekuwedzera haape izvo zvinovaka muviri izvo mwana wako anoda.
• Nekuda kweizvozvo, mwana wako ari kukura anowana mavitamini uye mamineral aanoda kubva mumuviri wako. Hutano hwako hunogona kutambura.

Panzvimbo pechikafu chisina kudya, sarudza zvekudya zviri:

• Yakakwirira mumapuroteni
• Akapfuma mu omega-3 polyunsaturated mafuta uye akaderera mumafuta ekufambisa uye akazara mafuta
• Yakaderera mushuga (shuga inopa chete macalorie asina chinhu) kana yakanatswa makabhohaidhiretsi ane fiber yakawanda

Zvimwe zvinovaka muviri zvinodiwa nemwana wako ndeizvi:

• Calcium, yekukura kwakanaka.
• Iron, yeropa remwana. Iyo zvakare inodzivirira kupererwa neropa muna amai.
• Folic acid, yekudzora njodzi yespina bifida (isina kukwana kuvhara kwemuzongoza), anencephaly (kuremara kwehuropi), uye zvimwe zvinokanganisa kuberekwa.

Kudya chikafu chakakomberedzwa nezvose zvakafanira zvinovaka muviri uye kuwana kanokwana maminetsi makumi matatu ekurovedza muviri pazuva kwakakosha kuti uve nemimba yakanaka. Kune vakawanda vakajairika-huremu vakadzi vane nhumbu, iyo chaiyo huwandu hwe macalorie ndeiyi:

• Anenge zana nemazana masere emakori pazuva pazuva rekutanga kwetatu
• Anenge mazana maviri nemazana maviri emakori pazuva pazuva repiri trimester
• Anenge mazana maviri nemazana mana emakoriori pazuva panguva yechitatu yetatu

Chingwa, zviyo, mupunga, uye pasita:

• Idya 9 kusvika ku11 servings pazuva.
• Zvikafu izvi zvinokupa makabhohaidhiretsi. Dzinoshanduka kuita simba remuviri wako uye nekukura kwemwana wako.
• Yese-zviyo uye zvigadzirwa zvakasimbiswa zvine folic acid nesimbi.

Muriwo:

• Muriwo ivhu rakanaka revhitamini A uye C, folic acid, iron, uye magnesium.
• Idya 4 kusvika ku5 servings pazuva.
• Edza kuwana kanokwana kuita maviri ezvese zvako zvezuva nezuva kubva kugirini, mashizha emashizha.

Muchero:

• Idya 3 kusvika ku4 servings pazuva.
• Chibereko chinokupa mavitamini A uye C, potasium, uye faibha. Sarudza michero mitsva nemajusi. Izvo zviri nani kwauri kupfuura michero yakaomeswa kana makani. Idya zvakawanda zvevitamin C-zvakapfuma zvekudya, semichero yemucitrus, mavise, uye michero Edza kudzivirira majusi ane shuga kana zvinotapira zvakawedzerwa.

Mukaka, yogati, uye chizi:

• Idya 3 servings pazuva.
• Zvigadzirwa zvemukaka chinhu chikuru sosi yeprotein, calcium, uye phosphorus. Kana iwe uchida kudzikamisa macalorie uye cholesterol, sarudza nonfat zvigadzirwa zvemukaka.

Nyama, huku, hove, bhinzi dzakaoma, mazai nenzungu:

• Idya 3 servings pazuva.
• Zvikafu zvinobva muboka iri zviwanikwa zvakanaka zveB mavitamini, mapuroteni, iron, uye zinc.

Mafuta nemafuta

Iwe unoda huwandu hwakaenzana hwemafuta mukudya kwako iwe nemwana wako ari kukura. Mafuta anopa simba refu-refu rekukura uye anodikanwa mukukura kwehuropi. Vakadzi vane zvakakosha zvekudya vanofanirwa kuronga kudya kwavo zvakanyatso kuona kuti vawane chikafu chavanoda. Taura nemupi wako kana wezvekudya kana uine chikafu chakakosha, senge:

• Muriwo kana vegan
• Lactose isingashiviriri
• Gluten-isina

Vakadzi vane pamuviri vanofanirawo kunwa mvura yakawanda. Dzivisa zvinwiwa zvine caffeine neshuga. Kumbira mupiki wako kuti mvura yakawanda sei yaunofanira kuwana zuva rega rega.

Iwe unofanirwa zvakare kutora prenatal vhitamini ine folic acid, iron, uye mamwe mavitamini uye mamineral ayo anodikanwa nevakadzi vese. Mupiki wako anogona kukupa tsamba yemavhitamini. Iwe unogona zvakare kuwana prenatal mavitamini kupfuura-the-counter.

Kunyangwe pasina anoziva kuti nei, vakadzi vazhinji vane nhumbu vane zvishuwo zvezvimwe zvekudya. Zvinogona kunge zviri nekuda kwekuchinja kwehomoni. Izvi zvishuwo zvinowanzo pfuura mushure memwedzi mitatu yekutanga.

Chero bedzi iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge ukawana izvo zvese zvinovaka muviri iwe zvaunoda iwe nemwana wako, zvakanaka kuti uve nezvimwe zvekudya zvaunoshuvira nguva nenguva.

Dzimwe nguva, vakadzi vane nhumbu vanowana zvishuwo zvisinganzwisisike zvezvinhu zvisiri zvekudya, senge tsvina, ivhu, yekuwachira mbichana, kana echizi machipisi. Iyi inonzi pica, uye inogona kukonzerwa nesimbi shoma kwazvo muropa, izvo zvinotungamira mukushaya ropa. Rega mupi wako azive kana iwe uine izvi zvishuwo.

Kuchengetwa kwepabonde - kudya chaiko

Berger DS, West EH. Nutrition panguva yepamuviri. Mune: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Obstetrics yaGabbe: Yakajairika uye Dambudziko Pamuviri. 8th ed. Philadelphia, PA: Elsevier; 2021: chits.

Cline M, Mudiki N. Antepartum kutarisirwa. Mune: Kellerman RD, Rakel DP, eds. Conn Yazvino Therapy 2021. Philadelphia, PA: Elsevier 2021: 1209-1216.

Gregory KD, Ramos DE, Jauniaux ERM. Kufungidzira uye kuchengetedza kwepamuviri. Mune: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Obstetrics yaGabbe: Yakajairika uye Dambudziko Pamuviri. 8th ed. Philadelphia, PA: Elsevier; 2021: chits.

• Kubata uye Kudya