7 Zvibereko zvinovaka muviri zvauchazoda Kudya Panguva Yepamuviri

Zvemukati

• Zvakanakira kudya muchero panguva yepamuviri
• 7 michero inovaka muviri yaunofanira kudya panguva yepamuviri
• 1. Maorenji
• 2. Mango
• 3. Makotapeya
• 4. Marimu
• 5. Mabhanana
• 6. Michero
• 7. Maapuro
• Zvakawanda sei zvibereko zvaunofanira kunge uchidya panguva yepamuviri?
• Nei hydration ichikosha panguva yekuzvitakura
• Zvibereko zvekuchengetedza matipi
• Kutora
• Mubvunzo:
• A:

Cavan Mifananidzo / Offset Mifananidzo

Panguva yepamuviri, mudiki wako anoenderana newe kuti uvape chikafu chavanoda. Ndosaka iri nguva yekuve nechokwadi chekuti urikugadzira sarudzo dzechikafu dzakanakisisa dzemwana - uye iwe pachako.

Zvakakosha kudya chikafu chakanyatsonaka chinosanganisira michero yakawanda nemiriwo. Izvi zvine simba zvekudya zvine zvakawanda zveizvo iwe nemwana wako - zvamunoda kuti mugare mune hutano.

Ngatitaurei nezve akanyanya kunaka iwo auchazoda kuramba uripo. Uye usakanganwe: Michero yakaomeswa uye yemumagaba uye miriwo zvinowanzove zvine hutano senge mhando nyowani, saka usanzwe sekunge iwe unofanirwa kuzvitora zvese kubva kumusika wemurimi.

Zvakanakira kudya muchero panguva yepamuviri

Paunenge uine nhumbu, zvakakosha kudya chikafu chinovaka muviri uye kudzivirira macalorie asina chinhu. Muchokwadi, kana iwe uchidya zvakanyanya zvisina kudya panguva yekuzvitakura, unogona kunge uchimisikidza mwana wako hupenyu hwunofarira mafuta neshuga, sekureva kwegore ra2013.

Zvibereko nemiriwo zvinozadzwa nezvinovaka muviri. Kana iwe ukawedzera zvakasiyana-siyana pakudya kwako, ungangowana mavitamini akawanda, zvicherwa, uye faibha izvo iwe nemwana wako zvamunoda.

Kudya michero nemiriwo kunobatsirawo kudzivirira kupatira, chiratidzo chinowanzoitika panguva yepamuviri. Enda iwe kune yekugadzira nzira uye iwe hauzozvidemba.

7 michero inovaka muviri yaunofanira kudya panguva yepamuviri

Kana iwe uri nepamuviri, unogona kunge uchishuvira chimwe chinhu chine shuga. Asi edza kusaita tsika yekusvikira chidimbu chekeke kana bhawa kuti ugutse iro rinotapira zino. Chibereko ndiyo mhinduro kwayo.

Iyo inopa kutapira iwe kwaunoshuva uye chikafu chaunoda. Nakidzwa nemichero iyi sechikamu chekudya kwakanaka kwepamuviri mumasadhi, mumas smoothies, pamusoro peiyo yogati, kana senge chidya chero nguva.

1. Maorenji

Maorange anokubatsira kuti ugare uine hydrated. Izvowo sosi huru ye folate, kana folic acid. Folate ndeye B vhitamini iyo yakakosha kwazvo mukubatsira kudzivirira huropi uye musana tambo kutadza, inozivikanwawo seiyo neural tube kuremara.

IAmerican College yeOstetrics uye Gynecology (ACOG) inokurudzira kutora mazana mana emakirogiramu (mcg) e folic acid pazuva usati watanga kuyedza mwana, wozosvika mazana matanhatu emamg pazuva kana uine pamuviri.

Maorange ari e vitamini C, futi. Vitamin C is antioxidant inobatsira kudzivirira kukuvara kwesero. Inobatsirawo muviri wako kutora iron.

Uyezve, hazvikuvadze kuti aya madiki mavhithamini mabhomba anonaka kudaro.

2. Mango

Mango ndeimwe sosi yakakura yevhitamini C. Imwe kapu inokupa yako yemari yezuva nezuva.

Mango dzakakwirisa muvhitamini A. Kushayikwa kweVitamin A pakuzvarwa kunofambidzana nehutachiona hwakadzika uye njodzi yakakwira yezvinetso, senge manyoka nezvirwere zvekufema.

Kunyangwe zvisingawanzoitika, zvinokwanisika kuwana zvakawandisa vhitamini A, zvinoenderana ne. Mangoes kuwedzera kukuru kune yako yekuzvitakura chikafu, asi idye zvine mwero, pamwe nezvimwe zvakasiyana michero.

3. Makotapeya

Avocados ane folate yakawanda kupfuura mimwe michero. Ivo zvakare ndeaya:

• vhitamini C
• vhitamini B
• vhitamini K
• faibha
• choline
• magnesium
• potasium

Vamwe vakadzi vanoti maavocado anobatsira kubvisa kusvotwa, pamwe nekuda kwe potassium uye magnesium iri muchero.

Potassium inogona zvakare kubatsira kudzikisa makumbo makumbo, chinowanzoitika chiratidzo chepamuviri. Makumbo makumbo anowanzo kukonzerwa nepasi potasium uye magnesium.

Choline yakakosha mukusimudzira kwehuropi hwemwana wako uye tsinga. Choline kushomeka kunogona kukonzera neural chubhu kuremara uye yehupenyu kurangarira kukanganisika.

Heano matani enzira dzekuverevedza zvinonaka avo muzvikafu zvako.

4. Marimu

Mune imwe, vanhu vane nhumbu vakataura kumwe kubudirira mukushandisa marimu kana hwema hwemonimu kubatsira kubvisa kushushikana kwakanangana nepamuviri.

Lemoni zvakare ane vhitamini yakawanda. Iwo anobatsira kumutsiridza gadziriro yekugaya kudya kudzimbikana.

Funga kuwedzera zvimwe kumvura yako kana tiyi kana kuzvishandisa mune ino nzira yekuMediterranean lemon chicken.

5. Mabhanana

Bhanana ndeimwe potasium. Izvo zvinewo vitamini B6, vitamini C, uye fiber.

Kuzvimbirwa kunowanzoitika panguva yepamuviri. Inogona kukonzerwa ne:

• uterine kumanikidza ura
• kunetseka
• kushushikana
• kudya kwakaderera-fiber
• simbi mumavhitamini epamuviri

Kuwedzera mabhanana akapfuma-fiber anogona kubatsira. inoratidza kuti vhitamini B6 inogona kubatsira kubvisa kusvotwa uye kurutsa mukutanga kwepamuviri futi.

6. Michero

Miti michero - yakadai seblueberries, raspberries, mahabhurosi, macheribheri, uye goji michero - vakapfuma mumhando dzese dzekunaka, senge:

• makabhohaidhiretsi
• vhitamini C
• faibha
• folate

Izvo zvinewo phytonutrients senge flavonoids uye anthocyanins.

Carbohydrate inokupa iwe inodiwa-simba, uye inopfuura zviri nyore kuburikidza nepascenta yako kuti idyise mwana wako.

Izvo zvakakosha kuti tidye zvakanyanya zvine hutano-dense yakaoma makabhohaidhiretsi semabriji panzvimbo pekugadziriswa, akareruka makabhohaidhiretsi semadonati, makeke, uye makuki.

Funga kukwenya smoothie neese mabhanana uye maabriji eiyo vhitamini-yakazara chikafu kana chikafu.

7. Maapuro

Maapuro ane fiber yakawanda uye ane vhitamini C. Uyezve, ane vhitamini A, potasium, uye pectin. Pectin prebiotic inopa hutachiona hwakanaka mumatumbu ako.

Kune yakanakisa bang yemubeche rako, idya iyo peel - ingo ita chokwadi chekuisuka nemvura yakawanda kutanga.

Maapuro anotakurika uye anogona kuwedzerwa kune akawanda mabikirwo, saka ita shuwa yekuchengetera iwe paunenge uchizadza rako rekugadzira bhegi.

Zvakawanda sei zvibereko zvaunofanira kunge uchidya panguva yepamuviri?

Nyanzvi dzezvekurapa dzinowanzo kurudzira kudya maviri kana mana servings yemichero uye mana kusvika mashanu mashanu emiriwo zuva rega rega.

Muzhinji, kushumirwa kwemichero ndiko:

• chidimbu chepakati chemuchero wese (anenge saizi yetenisi bhora)
• 1 mukombe wemichero yakatemwa

Imwe yekukura saizi yemiriwo ndeye:

• 1/2 mukombe wemiriwo mbishi kana yakabikwa
• 1/2 mukombe wejusi yemuriwo
• 1 kapu yemashizha emashizha

Kana zvasvika kumajusi ezana remichero%, sekureba sekunge ivo vakaguta, vakachengeteka kunwa. Asi iwe unogona kupotsa pane mamwe emuviri mune muto fomu.

Muchero wakaomeswa unogona zvakare kushandiswa kuwana zvinovaka muviri mune fomu yekuenda. Ingo ziva kuti vanogona kuve vakanyanya macalorie- uye shuga-gobvu kupfuura vamwe vavo vatsva.

Nei hydration ichikosha panguva yekuzvitakura

Kushaya mvura mumuviri kunoitika kana uchinge warasikirwa nemvura yakawanda kupfuura yaunotora. Iyo inogara yakakomba, asi inonyanya kunangana panguva yekuzvitakura.

Mvura inobatsira kuumba iyo placenta uye amniotic sac. Inotsigirawo kukura kwemwana wako.

Kana iwe uri kusangana nekurwara kwemangwanani, njodzi yako yekushayiwa mvura yakakwira. Kuti udzivise kupera mvura, inwa magirazi masere kusvika gumi nemaviri emvura zuva nezuva. Nekuti michero ine mvura, inogona kukubatsira kuti ugare uine hydrated.

Zvibereko zvekuchengetedza matipi

Kana zvichibvira, tenga michero yakasikwa iyo isina kurapwa nemishonga yekuuraya zvipuka uye mafetiraiza. Asi ramba uchifunga kuti kudya chisina michero michero kuri nani pane kusadya muchero zvachose.

Kuti uderedze njodzi yako yekushandisa mushonga wekuuraya zvipembenene kana mabhakitiriya, tevera aya matipi:

• Shamba michero zvakakwana, kunyangwe yakashambidzwa.
• Bvisa chero nzvimbo dzakakuvadzwa uko mabhakitiriya anogona kuvanda.
• Imwai chete pasteurized kana yakabikwa muto wemichero.
• Dzivisa kudya mavhite chaiwo, kana kuadya iwo mushure mekucheka.
• Chengeta michero mitsva mufiriji, kure nenyama mbishi.

Kutora

Kudya michero panguva yekuzvitakura kunobatsira kuona kuti iwe nemwana wako munogara muine hutano uye makagadzirira kutora nyika.

Zvibereko zvitsva, zvechando, uye zvemumagaba zvese zvakanaka sarudzo. Ingo ita shuwa kuti hapana shuga yakawedzerwa kumakedheni kana echando mhando.

Bata chiremba wako kana iwe uine chero mibvunzo kana zvinonetsa nezve nhumbu yako yekudya chirongwa. Kana iwe uchida mamwe mazano pane zvaunodya, hezvino gumi nezviviri zvekudya zviri sarudzo huru.

Mubvunzo:

Chii chinokonzeresa kuda chikafu panguva yekuzvitakura?

A:

Iwe unogona kunge wakanzwa kuti mahormone kana kushomeka kwehutano kunokonzera nhumbu yekuda kudya. Semuenzaniso, kana iwe uchishuva maapuro akasvibirira, unogona kushomeka mu pectin, potasium, kana vhitamini A. Chokwadi ndechekuti, hazvizivikanwe kuti chii chinokonzeresa kushaya mimba. Unogona kungoda chimwe chinhu chinonaka tart uye chinotapira. Chero bedzi iwe uchishuva chikafu, zvakanaka kuti upe izvozvi uye ipapo. Kana zvishuwo zvako zvisina hutano, edza kutsvaga dzimwe nzira dzakanaka. Dana chiremba wako kana iwe uchishuva zvisiri-zvekudya senge yekuwacha starch kana tsvina.

Inotsigirwa neMwana Njiva