Kudya kunofanira sei kuve nepamuviri

Zvemukati

• Zvikafu zvinofanirwa kudyiwa mukuzvitakura
• Zvikafu zvekudzivirira
• Menyu sarudzo mune nhumbu

Zvakakosha kuti panguva yekuzvitakura mukadzi ane kudya kwakadzikama uye izvo zvine zvese zvinovaka muviri kune hutano hwaamai uye kukura kwemwana. Kudya kwacho kunofanirwa kuve kwakapfuma mumapuroteni, michero nemiriwo, uye kunofanirwa kusanganisira chikafu chine folic acid, iron, calcium, zinc, omega-2, vitamin A uye vhitamini B12.

Nechikonzero ichi, kudya kwakanaka kwakakosha kusangana nezvido zvinovaka muviri zvemukadzi uye mwana ari mudumbu, pamusoro pekukosha pakubatsira kugadzirira muviri waamai pakubereka uye kukurudzira kugadzirwa kwemukaka.

Zvikafu zvinofanirwa kudyiwa mukuzvitakura

Chikafu panguva yekuzvitakura chinofanirwa kuve chakapfuma muzviyo zvakakwana, miriwo, michero, mukaka uye zvigadzirwa zvemukaka, bhinzi, hove uye nyama yakaonda, senge turkey nehuku. Izvo zvakakosha kuti chikafu chigadzirirwe chakabikwa kana kupiswa, kudzivirira chikafu chakakangwa, chikafu chakagadzirwa, chikafu chakaomeswa uye chikafu chakagadzirira.

Uye zvakare, zvakakosha kuti uise mukudya kwako kwezuva nezuva chikafu chine mavitamini uye zvicherwa izvo zvakakosha kune hutano hwaamai nemwana, senge:

• Vhitamini A: karoti, manhanga, mukaka, yogati, mazai, mango, broccoli uye yero mhiripiri;
• B12 vhitamini: zvigadzirwa zvemukaka, mazai uye chikafu chakakomberedzwa;
• Omega 3: mafuta eflakisi, mbeu yeflakisi, avocado, mamwe maorivhi mhandara, nzungu, chia nemichero yakaomeswa;
• Calcium: zvigadzirwa zvemukaka, murima miriwo, sesame uye michero yakaomeswa, senge walnuts;
• Zinc: bhinzi nemichero yakaomeswa senge nzungu dzeBrazil, nzungu, nzungu dzekashewiti uye walnuts;
• Iron: bhinzi, pizi, nyemba, mazai, zviyo, chingwa chine shava uye miriwo yakasvibira nemashizha;
• Folic acid: sipinashi, broccoli, kare, asparagus, brussels inomera, bhinzi uye madomasi.

Uye zvakare, kudyiwa kweprotein kwakakosha pakuumbwa kwemasuru kune vese amai nemwana, kunyanya mumwedzi mitatu yekupedzisira yenhumbu. Zvese izvi zvinovaka muviri zvakakosha kudzivirira matambudziko sekuzvarwa nguva isati yakwana, kupererwa neropa, huremu hwekuzvarwa, kuremara kwekukura uye kusakwana, semuenzaniso.

Zvikafu zvekudzivirira

Zvimwe zvekudya zvinofanirwa kudzivirirwa mukuzvitakura ndezvi:

• Hove ine yakakwira mercury zvemukati: zvakakosha kuti vakadzi vadye hove kanokwana kaviri pasvondo, zvisinei ivo vanofanirwa kudzivirira idzo dzine mercury, senge tuna uye swordfish, sezvo mercury inodarika iyo placental barrier uye inogona kukanganisa kukura kwemwana kwemitsipa;
• Nyama mbishi, hove, mazai uye hove dzegungwa: zvakakosha kuti chikafu ichi chinyatso kubikwa, sezvo chikadyiwa chisina kubikwa chinogona kukonzera kumwe kudya muchetura, pamusoro pekuwedzera njodzi ye toxoplasmosis;
• Michero nemiriwo zvisina kugezwa zvakanaka, kudzivirira chikafu chepfu;
• Zvinwiwa zvinodhaka:kunwa kwezvinwiwa zvinodhaka panguva yekuzvitakura kunoenderana nekunonoka kukura uye kukura kwemwana;
• Zvigadzirwa zvinotapira izvo zvinowanzo kuwanikwa mukudya kana zvigadzirwa zvakareruka, sezvo zvimwe zvisina kuchengetedzeka kana zvisingazivikanwe kana zvichikanganisa kukura kwe fetus.

Panyaya yekofi uye zvekudya zvine caffeine, hapana kubvumirana pane izvi, zvisinei zvinokurudzirwa kudya 150 kusvika 300 mg ye caffeine pazuva, iine 1 mukombe we 30 ml espresso ine inenge 64 mg ye caffeine. Nezve. Nekudaro, zvinoratidzwa kuti zvinodzivirirwa, sezvo caffeine inogona kuyambuka rukuvhute uye ikonzere shanduko mukukura kwe "fetus".

Pamusoro pezvo, pane imwe tii isingakurudzirwe panguva yepamuviri nekuti mhedzisiro yacho haizivikanwe panguva yekuzvitakura kana nekuti zvine hukama nekubvisa nhumbu. Ona kuti ndeapi ma tii asingakurudzirwe pakubata.

Menyu sarudzo mune nhumbu

Iyi inotevera tafura inoratidza yemuenzaniso menyu yemazuva matatu emukadzi ane nhumbu asina matambudziko ehutano:

Menyu iyi haitsanangure huwandu hwechikafu nekuti zvinoenderana nehuremu hwemukadzi, zvisinei iyo inosanganisa chikafu chakati wandei chine zvinovaka muviri zvekubata pamuviri zvine hutano. Uye zvakare, zvakakosha kuti panguva yemasikati mukadzi ane nhumbu anoshandisa 2 kusvika 2.5L yemvura pazuva.

Hezvino izvo zvekudya kuti uchengetedze huremu hwako panguva yepamuviri.