11 Zvekudya uye Zvinwiwa Zvekudzivirira Panguva Yepamuviri - Chausingadye

Zvemukati

• 1. Hove huru yemekiyuri
• 2. Hove isina kubikwa kana mbishi
• 3. Nyama isina kubikwa, mbishi, uye yakagadzirwa
• 4. Mazai mbishi
• 5. Nyama yemuviri
• 6. Kafeini
• 7. Mabukira mbishi
• 8. Chibereko chisina kushambidzwa
• 9. Unpasteurized mukaka, chizi, uye muchero muto
• 10. Doro
• 11. Yakagadziriswa junk chikafu
• Chinokosha

Chimwe chezvinhu zvekutanga zvinodzidziswa nevanhu kana vaine pamuviri ndizvo zvavasingakwanise kudya. Inogona kunge iri bummer chaiyo kana uri sushi hombe, kofi, kana fanika isingawanzo.

Ndinofara, pane zvakawanda iwe unokwanisa idya pane zvausingakwanise. Iwe unongofanirwa kudzidza nzira yekufamba nayo iyo mvura (iyo yakaderera mercury mvura, ndiko kuti). Iwe unoda kunyatsoteerera kune zvaunodya uye kunwa kuti ugare uine hutano.

Zvimwe zvekudya zvinofanirwa kungodyiwa zvisingaite, asi zvimwe zvinofanirwa kudzivirirwa zvachose. Heano gumi nembiri zvekudya uye zvinwiwa zvekudzivirira kana kudzikisira paunenge uine pamuviri.

1. Hove huru yemekiyuri

Mercury chinhu chine chepfu zvakanyanya. Iine uye inowanzo kuwanikwa mumvura yakasvibiswa.

Mune yakakwira yakawanda, inogona kuve ine chepfu kune yako system yetsinga, immune system, uye itsvo. Inogona zvakare kukonzera matambudziko akakura ekuvandudza muvana, aine mhedzisiro yakaipa kunyangwe mune yakaderera huwandu.

Sezvo ichiwanikwa mumakungwa akasvibiswa, hove huru dzemumvura dzinogona kuunganidza huwandu hwakawanda hwemekiyuri. Naizvozvo, zviri nani kudzivirira hove yepamusoro yemekiyuri uchiine nhumbu uye uchiyamwisa.

Huru-mercury hove iwe yaunoda kudzivirira inosanganisira:

• shark
• pfumo
• mambo mackerel
• tuna (kunyanya bigeye tuna)
• marlin
• tilefish kubva kuGulf yeMexico
• orenji roughy

Zvisinei, zvakakosha kuti uzive kuti hadzisi dzose hove dzakakwirira mumekiyuri - ingori mamwe marudzi.

Kudya low mercury hove panguva yekuzvitakura kune hutano, uye hove idzi dzinogona kudyiwa kusvika, zvinoenderana neKudya neDrug Administration (FDA).

Hove ye mercury yakadzika yakawanda uye inosanganisira:

• anchovies
• cod
• flounder
• haddock
• salmon
• tilapia
• trout (mvura yakachena)

Hove dzakafuta salmon uye anchovies dzakanyanya kunaka sarudzo, sezvo iwo akakwirira mu omega-3 fatty acids, ayo akakosha kumwana wako.

2. Hove isina kubikwa kana mbishi

Iyi ichave yakaoma kune imi vateveri veSushi, asi yakakosha. Hove mbishi, kunyanya hove, dzinogona kukonzera hutachiona hwakawanda. Izvi zvinogona kuve hutachiona, hutachiona, kana hutachiona hwehutachiona, senge norovirus, Vibrio, Salmonella, uye Listeria.

Zvimwe zvezvirwere izvi zvinogona kungokubata iwe, zvichikonzera kushaya mvura uye kushaya simba. Zvimwe hutachiona zvinogona kupfuudzwa kumwana wako nemhedzisiro yakakomba, kana kutouraya.

Vakadzi vane nhumbu ndivo vanonyanya kubatwa nehutachiona hwe listeria. Muchokwadi, sekureva kweCentre for Disease Control and Prevention (CDC), vakadzi vane nhumbu vari kukwira hutachiona Listeria kupfuura huwandu hwevanhu. Vakadzi vane pamuviri veSpanish vane 24 nguva dziri panjodzi.

Iyi bhakitiriya inogona kuwanikwa muvhu uye yakasviba mvura kana zvirimwa. Hove mbishi dzinogona kutapukirwa panguva yekugadziriswa, kusanganisira kuputa kana kuomesa.

Listeria bacteria inogona kupfuudzwa kumwana wako kuburikidza nepacenta, kunyangwe iwe usiri kuratidza chero zviratidzo zvekurwara. Izvi zvinogona kutungamira mukusununguka nguva isati yakwana, kupererwa nepamuviri, kubereka mwana akafa, uye mamwe matambudziko akakomba ehutano, sekureva kwe.

Izvo chaizvo zvinokurudzirwa kudzivirira hove mbishi uye shellfish, kusanganisira akawanda masushi mashi. Asi usatombo kunetseka, iwe uchanakidzwa nazvo zvakanyanya mushure mekunge mwana azvarwa uye zvakachengeteka kudya zvakare.

3. Nyama isina kubikwa, mbishi, uye yakagadzirwa

Dzimwe dzenyaya dzakafanana nehove mbishi dzinokanganisa nyama isina kubikwa, futi. Kudya nyama isina kubikwa kana mbishi kunowedzera mukana wako wehutachiona kubva kubhakitiriya akati wandei kana zvipembenene, kusanganisira Toxoplasma, E. coli, Listeria, uye Salmonella.

Hutachiona hunogona kutyisidzira hutano hwemwana wako mudiki, pamwe zvichizotungamira mukuberekwa kwakafa kana chirwere chakakomba chetsinga, kusanganisira hurema hwepfungwa, hupofu, uye pfari.

Nepo mabhakitiriya mazhinji achiwanikwa pamusoro penzvimbo dzese dzenyama, mamwe mabhakitiriya anogona kumira mukati memhasuru yemhasuru.

Kumwe kucheka kwakazara kwenyama - senge zvinyoro nyoro, sirloins, kana ribeye kubva kumombe, gwayana uye nyama yemombe - zvinogona kuchengetedzeka kudya kana zvisina kubikwa kwese kwese. Zvisinei, izvi zvinongoshanda chete kana chimedu chenyama chakazara kana chisina kuchekwa, uye chakabikwa chose kunze.

Cheka nyama, kusanganisira nyama patties, burger, minced nyama, nyama yenguruve, uye yehuku, haifanire kudyiwa mbishi kana kubikwa. Saka chengetedza iwo mabhegi pane grill yakanyatsogadzirwa izvozvi.

Imbwa dzinopisa, nyama yemasikati, uye nyama yekudyira zvakare zvine hanya, izvo dzimwe nguva zvinoshamisika kune vanhu vane nhumbu. Iyi mhando yenyama inogona kutapukirwa nehutachiona hwakasiyana panguva yekugadzirisa kana yekuchengetedza.

Vakadzi vane nhumbu havafanirwe kudya zvigadzirwa zvakagadzirwa nenyama kunze kwekunge vadzokororwa kudzamara vapisa.

4. Mazai mbishi

Mazai asina mbishi anogona kusvibiswa ne Salmonella mabhakitiriya.

Zviratidzo zvehutachiona hwe salmonella zvinosanganisira fivhiri, kuda kurutsa, kurutsa, kurwadziwa mudumbu, uye manyoka.

Zvisinei, muzviitiko zvisingawanzoitiki, hutachiona hunogona kukonzeresa kubatira muchibereko, zvichitungamira mukuzvarwa nguva isati yakwana kana kubereka mwana akafa.

Chikafu chinowanzo kuve nemazai mbishi chinosanganisira:

• mazai mashoma
• akachengetera mazai
• hollandaise muto
• kumba mayonnaise
• dzimwe dzakagadzirwa pamba saradhi
• ice cream yakagadzirirwa kumba
• keke remumba rakagadzirwa

Zvizhinji zvezvigadzirwa zvinotengesa zvine mazai mbishi zvinogadzirwa nemazai akasanganiswa uye zvakachengeteka kudya. Nekudaro, iwe unofanirwa kugara uchiverenga chinyorwa kuti uve nechokwadi.

Kuti uve parutivi rwakachengeteka, ita shuwa yekugara uchibika mazai zvakakwana kana kushandisa mazai akasarudzika. Sevha iwo makuru emvura yolks uye yekuzvigadzirira mayo kusvika mushure mekunge mwana atanga kutanga.

5. Nyama yemuviri

Nyama yemuviri chinhu chikuru sosi yezvakasiyana zvinovaka muviri.

Izvi zvinosanganisira iron, vhitamini B12, vhitamini A, zinc, selenium, uye mhangura - zvese izvi zvakakunakira iwe nemwana. Nekudaro, kudya yakawandisa mhuka-yakavakirwa vhitamini A (preformed vhitamini A) haina kukurudzirwa panguva yekuzvitakura.

Kudya zvakawandisa zvakagadzirirwa vhitamini A, kunyanya mumwedzi mitatu yekutanga yepamuviri, zvinogona kutungamira mukuzvarwa kusakanganiswa uye kupererwa.

Kunyangwe izvi zvanyanya nevitamin A zvinowedzera, zviri nani kuti uchengetedze kudyiwa kwako kwenyama yemuviri kunge chiropa kune maawanda mashoma kamwe pasvondo.

6. Kafeini

Iwe unogona kuve mumwe wemamirioni evanhu vanoda avo ezuva nezuva makapu ekofi, tii, zvinwiwa zvinwiwa, kana cocoa. Iwe hausi wega haugone kana zvasvika parudo rwedu rwe caffeine.

Vanhu vane nhumbu vanowanzo kurairwa kuti vadzikise kudya kwavo zvine caffeine isingasvike mazana maviri emamirigiramu (mg) pazuva, sekureva kweAmerican College of Obstetricians uye Gynecologists (ACOG).

Caffeine inonwiwa nekukasira uye inopfuura zviri nyore muplacenta. Nekuti vacheche nemapaccenta avo havana enzyme huru inodiwa kugadzirisa caffeine, mwero wepamusoro unogona kuvaka.

Yakakwira caffeine inodyiwa panguva yekuzvitakura yakaratidzirwa kudzora fetus kukura uye kuwedzera njodzi yehuremu hwekuzvarwa huremu pakusununguka.

Kurema kwekuzvarwa uremu - kunotsanangurwa sepasi pe5 lbs., 8 oz. (kana 2.5 kg) - inosanganisirwa nerufu rwevacheche uye nengozi huru yezvirwere zvisingaperi mukukura.

Saka ramba uine ziso pamukombe wako wezuva nezuva wejoe kana soda kuti uve nechokwadi chekuti mwana haana mukana wekuwana yakawanda caffeine.

7. Mabukira mbishi

Sarudzo yako ine hutano saradi inogona kusasununguka kubva kune zvakashata zvinoshandiswa, chero. Mashizha matsva, anosanganisira alfalfa, clover, radish, uye mung bhinzi nhungirwa, inogona kusvibiswa ne Salmonella.

Iyo mhepo ine hunyoro inodiwa nembeu kutanga kumera yakanaka kune aya marudzi ehutachiona, uye anenge asingakwanise kusuka.

Neichi chikonzero, iwe unorayirwa kuti udzivise kumera mbishi zvachose. Nekudaro, zvinomera zvakachengeteka kudya mushure mekunge zvabikwa, sekureva kwa.

8. Chibereko chisina kushambidzwa

Iko pamusoro pemichero isina kushambidzwa kana isina kuvezwa uye miriwo inogona kunge yakasvibiswa nemabhakitiriya akati wandei nezvipembenene.

Izvi zvinosanganisira Toxoplasma, E. coli, Salmonella, uye Listeria, iyo inogona kuwanikwa kubva muvhu kana kuburikidza nekubata.

Kusvibiswa kunogona kuitika chero nguva panguva yekugadzira, kukohwa, kugadzirisa, kuchengetedza, kutakura, kana kutengesa. Chimwe chirwere chinotyisa chinogona kumira pamichero nemiriwo chinonzi Toxoplasma.

Ruzhinji rwevanhu vanowana toxoplasmosis havana zviratidzo, nepo vamwe vanganzwa sekunge vane furuwenza kwemwedzi kana kupfuura.

Vazhinji vacheche vane hutachiona Toxoplasma mabhakitiriya achiri mudumbu haana zviratidzo pakuzvarwa. Zvisinei, zviratidzo zvakadai sekusaona kana kuremara kwepfungwa gare gare muhupenyu.

Uyezve, chikamu chidiki chevacheche vane hutachiona vane ziso rakakomba kana kukuvara kwehuropi pakuzvarwa.

Paunenge uri nepamuviri, zvakakosha kuti udzikise hutachiona nekunyatsogeza nemvura, peeling, kana kubika michero nemiriwo. Chengetedza iyo seyakanaka tsika mushure mekunge mwana asvika, futi.

9. Unpasteurized mukaka, chizi, uye muchero muto

Mukaka wakatsvuka, chizi chisina kuiswa, uye inogona kuve neakawanda mabhakitiriya anokuvadza, kusanganisira Listeria, Salmonella, E. coli, uye Campylobacter. (Izvi zvinogona kunge zvichinzwika zvinozivikanwa izvozvi.)

Izvozvowo zvinoenda kune isina kunyatsogadziriswa muto, iyo zvakare iri nyore kune hutachiona hutachiona. Zvirwere izvi zvinogona kuve nemwana asati aberekwa.

Mabhakitiriya anogona kunge achingoitika kana kukonzerwa nekusvibiswa panguva yekuunganidza kana yekuchengetedza. Kunamatira ndiyo nzira inoshanda kwazvo yekuuraya chero hutachiona hunokuvadza, pasina kuchinja kukosha kwehutano hwechigadzirwa.

Kuti uderedze njodzi yekutapukirwa, idya chete mukaka wakaomeswa, chizi, uye muto wemichero.

10. Doro

Inorayirwa kudzivirira zvachose kunwa doro kana uine pamuviri, sezvo ichiwedzera. Kunyangwe shoma shoma inogona kukanganisa zvisina kunaka yemwana wako.

Kunwa doro panguva yekuzvitakura kunogona kukonzera fetus alcohol syndrome, iyo inosanganisira kushomeka kwechiso, hurema hwemwoyo nekuremara kwepfungwa.

Sezvo zvave zvichiratidzwa kuti zvakachengeteka panguva yekuzvitakura, zvinokurudzirwa kuti zvidzivise zvachose.

11. Yakagadziriswa junk chikafu

Hapana imwe nguva iri nani pane nhumbu yekutanga kudya zvinovaka muviri-dense zvekubatsira iwe neako mudiki anokura. Iwe unozoda huwandu hwakawandisa hwezvakawanda zvakakosha zvinovaka muviri, zvinosanganisira protein, folate, choline, uye iron.

Ichowo chirevo chekuti uri "kudya vaviri." Iwe unogona kudya sezvaunowanzoita panguva yekutanga semester, wozoita nezve mazana matatu emakoriori pazuva mutrimester yako yechipiri, uye nezve mazana mana emakoriori pazuva rako rechitatu trimester.

Yakanakisa nhumbu yekudya chirongwa chinofanira kunyanya kuve nezvikafu zvese, zvine zvakawanda zvinovaka muviri kuzadzisa zvako nezvido zvemwana. Yakagadziriswa junk chikafu chinowanzo kushomeka mune zvinovaka muviri uye chakakwira mumacalorie, shuga, uye akawedzera mafuta.

Nepo kumwe kuwedzera uremu kuchikosha panguva yekuzvitakura, kuwanda kwekuwedzera huremu kwakabatanidzwa kumatambudziko mazhinji nezvirwere.Izvi zvinosanganisira kuwedzera njodzi, pamwe nepamuviri kana matambudziko ekuberekwa.

Gara pakudya uye zvinwiwa zvinotarisa pamapuroteni, miriwo nemichero, mafuta ane hutano, uye macarhydrate ane fiber-senge zviyo, bhinzi, uye miriwo ine starchy. Usatombo kunetseka, kune nzira dzakawanda dzekuverevedza veggies muzvikafu zvako pasina kubayira kuravira.

Chinokosha

Paunenge uri nepamuviri, zvakakosha kuti udzivise zvekudya uye zvinwiwa zvinogona kuisa iwe nemwana wako panjodzi.

Kunyangwe hazvo chikafu uye zvinwiwa zvakachengeteka zvakakwana kunakirwa, zvimwe, sehove mbishi, isina kuiswa mushonga, doro, uye hove yepamusoro yemekiyuri, zvinofanirwa kudzivirirwa.

Uyezve, zvimwe zvekudya uye zvinwiwa sekofi uye chikafu chakakwira mushuga yakawedzerwa, zvinofanirwa kuve zvishoma kuitira kusimudzira nhumbu ine hutano.

Kana iwe uchida kudzidza zvakawanda nezve izvo zvikafu zvaunofanira kudya panguva yekuzvitakura, tarisa chinyorwa ichi: Kudya Kunovaka MuPamuviri.

• Dzivisa hove yepamusoro-mercury inosanganisira shark, swordfish, tuna, uye marlin.
• Hove mbishi uye shellfish inogona kusvibiswa nehutachiona uye zvipembenene. Zvimwe zveizvi zvinogona kukonzeresa hutano uye kukuvadza iwe nemwana.
• Nyama mbishi kana isina kubikwa inogona kunge iine hutachiona hunokuvadza. Semitemo yakajairika, nyama inofanirwa kubikwa nzira yose kuburikidza.
• Mazai asina mbishi anogona kusvibiswa ne Salmonella, uye zvinogona kuisa iwe nemwana wako panjodzi. Ive neshuwa yekubika zvakakwana mazai usati wadya.
• Nyama yemuviri chinhu chikuru simbi, vhitamini B12, vhitamini A, uye mhangura. Kudzivirira kudya zvakawandisa vhitamini A kudzikisira kutora kwako nyama yenyama kune mashoma maunzi kamwe pavhiki.
• Deredza caffeine inodyiwa kusvika pasi pe200 mg pazuva, inova inenge 2 kusvika 3 makapu ekofi. Kudya kwakanyanya kwecaffeine panguva yekuzvitakura kunogona kudzora kukura kwemwana uye kunokonzera huremu hwekuzvarwa.
• Mashizha matsva anogona kunge akasvibiswa nehutachiona. Idya chete ivo vakanyatso kubikwa.
• Zvibereko nemiriwo zvinogona kusvibiswa nehutachiona hunokuvadza, kusanganisira Toxoplasma. Zvakakosha kushambidza zvakakwana michero yose nemiriwo nemvura yakawanda yakachena.
• Usadya mukaka usina kucheneswa, chizi, kana muto wemichero, sezvo izvi zvekudya zvinowedzera mukana wehutachiona hwehutachiona.
• Dzivisa doro rose. Kunwa doro kunogona kuwedzera njodzi yekuparara, kubereka mwana akafa, uye fetal alcohol syndrome.
• Kudya zvakagadziriswa chikafu panguva yekuzvitakura kunogona kuwedzera njodzi yako yekuwedzera uremu, gestational chirwere cheshuga, uye matambudziko. Izvi zvinogona kuve nehutano hwenguva refu kune iwe nemwana wako.