Paunenge uchida kuwedzera huremu panguva yekuzvitakura

Vazhinji vakadzi vanofanirwa kuwana kumwe kunhu pakati pe25 kusvika 35 mapaundi (11 ne16 kilograms) panguva yepamuviri. Kana mukadzi asingawedzeri huremu, panogona kuve nematambudziko ehutano kuna amai nemwana.

Vazhinji vakadzi vanozowana maviri kusvika mana mapaundi (1 kusvika 2 kilograms) panguva yekutanga trimester, uye 1 pondo (0.5 kilogram) pasvondo kwevamwe vese nhumbu. Kuburikidza nepamuviri pese:

• Vakadzi vane huremu hwakawanda vanofanirwa kuwana zvishoma (15 kusvika pa20 mapaundi kana 7 kusvika ku9 kilograms kana zvishoma, zvichienderana nehuremu hwavo hwepamuviri).
• Vakadzi vane huremu hwepasi vachada kuwana zvimwe (28 kusvika pa40 mapaundi kana 13 kusvika 18 kilograms).
• Iwe unofanirwa kuwedzera huremu kana iwe uine vana vanopfuura mumwe chete. Vakadzi vane mapatya vachada kuwana 37 kusvika 54 mapaundi (17 kusvika 24 kilograms).

Vamwe vakadzi vane nguva yakaoma yekuwana huremu panguva yepamuviri. Dzimwe nguva, imhaka yekuti ivo vanotanga nepamuviri vasina huremu, kana vane zvimwe zvehutano zvinovatadzisa kuwana uremu. Dzimwe nguva, ivo havakwanise kuchengetedza chikafu pasi nekuda kwekusvotwa uye kurutsa.

Chero nzira, kudya kwakaringana, kune hupfumi, pamwe nekurovedza muviri zvine mwero, ndiyo hwaro hwepamuviri hwakanaka. Kumbira mupiki wako wehutano kuti mangani macalorie aunofanira kudya zuva rega rega, uye kuti ungawana sei huwandu hwakaringana hwehuremu.

Kana mupi wako akati iwe unofanirwa kuwedzera huremu, heano mamwe matipi ekubatsira.

• Usasvetuke chikafu. Panzvimbo pekudya matatu makuru kudya, idya zvishanu kune zvitanhatu zvidiki zuva nezuva.
• Ramba uchikurumidza, zvirinyore zvekudya zvekudya paruoko. Nuts, mazambiringa akaomeswa, chizi uye makanda, michero yakaomeswa, uye ice cream kana yogati isarudzo dzakanaka.
• Paridza peanut butter pachigunwe, makanda, maapuro, bhanana, kana celery. Supuni imwe chete (16 gramu) yemafuta enzungu anokachipa anosvika zana macalorie uye 3.5 magiramu epuroteni.
• Wedzera nonfat mukaka weupfu kune zvekudya senge mbatatisi yakachekwa, mazai akapwanyika, uye zviyo zvinopisa.
• Wedzera bota kana majarini, kirimu chizi, girafu, mukirimu wakasviba, uye chizi kune zvako zvekudya.
• Edza kudya zvimwe zvekudya zvine mafuta akanaka, senge nzungu, hove dzakakora, makotapeya, uye maorivhi.
• Imwai majuisi akagadzirwa kubva muchero chaiwo akakwirira muvhitamini C kana beta carotene. Muchero wemazambiringa, muto weorenji, papaya nectar, apricot nectar, uye muto wekaroti sarudzo dzakanaka.
• Dzivisa chikafu chisina kudya.
• Kumbira mupiki wako nezve kutora prenatal mavitamini uye zvimwe zvinowedzera.
• Ona chiremba wezvekudya kana wekudya zvinovaka muviri kuti ubatsirwe nedhayeti yako, kana mupi wako akakurudzira.

Kana iwe wakanetseka nehuremu hwako munguva yakapfuura, zvingave zvakaoma kubvuma kuti zvakanaka kuti uwane uremu izvozvi. Zvakajairika kuti unzwe kunetseka sezvo nhamba dziri pachiyero dzichikwira.

Kubata haisi nguva yekudya kana kunetseka nezvekuwedzera huremu. Ramba uchifunga kuti kuwedzera huremu kunodiwa kuti uve nepamuviri wakanaka. Huremu hunowedzera huchauya mushure mekunge waita mwana wako. Rangarira kusawana zvakawandisa, nekuti izvi zvinogona kukonzera kuti mwana wako ave mukuru. Kudya kune hutano uye kugara uchirovedza muviri kunobatsira iwe kuti uve nepamuviri noutano uye nemwana.

Kana kushushikana nezvemuviri wako kuchikanganisa kubata kwako kana hupenyu hwezuva nezuva, taura nemupi wako.

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.

Bodnar LM, Himes KP. Kudya kwemadzimai. Mu: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Sirivha RM, eds. Creasy uye Resnik's Maternal-Fetal Mushonga: Misimboti uye Dzidzira. 8th ed. Philadelphia, PA: Elsevier; 2019: chits. 12.

• Kubata uye Kudya