Maitiro Ekuita Nayo Hutano Kubata

Zvemukati

• Mangani macalorie anodiwa nemukadzi ane pamuviri pazuva
• Zvakakosha zvinovaka muviri pakubata
• Mukadzi ane nhumbu anogona kuisa huremu mangani makirogiramu

Chakavanzika chekuona nhumbu ine hutano iri mune kudya kwakadzikama, uko mukuwedzera pakuona kukwana kwakaringana kwehuremu kuna amai nemwana, kunodzivirira matambudziko anowanzoitika mukuzvitakura, senge anemia kana cramps, semuenzaniso, izvo zvinogona kukanganisa mhando. hupenyu hwaamai nemwana.

Izvo zvinodiwa nemapuroteni, mavitamini uye zvicherwa zvinowedzera zvakanyanya panguva yekuzvitakura uye, nekudaro, zvakakosha kuti udye zvekudya zvinovaka muviri, kuitira kuti mwana agamuchire zvese zvinovaka muviri zvaanoda kuti akudziridze zvakakwana ave nechokwadi chekuti ane kukura kwepfungwa chaiko, achidzivirira pasi uremu pakuzvarwa uye kunyangwe kuumbika, senge musana bifida.

Mangani macalorie anodiwa nemukadzi ane pamuviri pazuva

Kunyangwe amai caloric inoda kuwedzera chete gumi macalorie pazuva mu1 trimester, panguva yechipiri trimester iyo yekuwedzera kwezuva nezuva inosvika 350 Kcal uye mune yechitatu trimester yenhumbu inosvika kuwedzera kwe500 Kcal pazuva.

Zvakakosha zvinovaka muviri pakubata

Panguva yepamuviri, kuve nechokwadi chekukura kwakanaka kwemwana uye hutano hwaamai zvakakosha kumedza huwandu hwakawanda hwezvimwe zvinovaka muviri, kunyanya folic acid, magnesium, iron, iodine, zinc uye selenium.

• Folic asidhi - Kuwedzeredzwa kwemapiritsi e folic acid kunofanira kutanga kanokwana mwedzi mitatu pasati pabata pamuviri, pasi pezano rekurapa, kudzivirira kukanganisika mumwana uye kunofanirwa kungogumiswa kana chiremba vachikurudzira. Ona zvimwe zvekudya zvakapfuma mu folic acid pa: Zvikafu zvakapfuma mu folic acid.
• Selenium uye zinc - Kuti usvike huwandu hwe selenium uye zinc ingodya kudya kweBrazil nati mazuva ese. Izvi zvakasikwa zvinowedzera kubatsira kudzivirira kutaridzika kwekukanganisa mumucheche uye kusashanda kwetachiona.
• Iodine - Kunyangwe huwandu hwe ayodini hwakakwira panguva yekuzvitakura, pane kushomeka kweichi chicherwa uye, nekudaro, hazvidiwe kuti zviwedzerwe nekuti zviripo munyu iodized.
• Magnesium - Kuti uwane huwandu hwakakwana hwemagesium panguva yekuzvitakura, vhitamini ine 1 mukombe wemukaka, 1 bhanana uye 57 g yembeu yepungu manhanga, ine 531 macalorie uye 370 mg ye magnesium, inogona kuwedzerwa kuchikafu.
• Mapuroteni - Kudya huwandu hweprotein inodiwa panguva yekuzvitakura ingo wedzera 100 g yenyama kana 100 g yesoy uye 100 g yequinoa, semuenzaniso. Kuti udzidze zvakawanda ona: Chikafu chakazara mupuroteni.

Kuwedzeredzwa kweizvi zvinovaka muviri kunogona kuitwawo mumapiritsi, sekurudziro yezvokurapa.

Mamwe mavitamini, akadai seA, C, B1, B2, B3, B5, B6 kana B12, akakoshawo panguva yekuzvitakura, asi huwandu hwayo hunosvikika nyore nekudya uye hapana chinowedzerwa chinodiwa.

Onawo: Mavhitamini echisikigo anowedzera kune vakadzi vane nhumbu.

Mukadzi ane nhumbu anogona kuisa huremu mangani makirogiramu

Kana, asati ave nepamuviri, amai vacho vaive vehuremu hwakajairika, vaine BMI iri pakati pe19 ne24, anofanirwa kuisa huremu huri pakati pegumi nemana negumi nematatu makirogiramu panguva yese yepamuviri. Izvi zvinoreva kuwedzera huremu hwe1 kusvika 2 kg mumwedzi mitatu yekutanga yekubata, mune yechipiri trimester kuwedzera pakati pe4 ne5 kg, uye imwe 5 kana 6 kilos mushure memwedzi mitanhatu kusvika mwana azvarwa, mutatu trimester .

Kana amai, vasati vava nepamuviri, vaine BMI isingasviki gumi nesere, huremu hune hutano huri pakati pegumi nemaviri kusvika gumi nemanomwe kg pamwedzi mipfumbamwe yekubata Kune rimwe divi, kana amai vakafuta uye vaine BMI iri pakati pe25 ne30 huremu hwakasimba hunowanda hwakatenderedza 7 kg.

Attention: Iyi Calculator haina kukodzera kune dzakawanda nhumbu.

Onawo maitiro ekuona nhumbu ine hutano mushure memakore makumi matatu mu: Kuchengetwa panguva ine njodzi yekuzvitakura.