Kunwa mukaka panguva yepamuviri: makomborero uye kuchengetwa

Zvemukati

• 1. Placenta kuumbwa
• 2. Kukura kwemapfupa nemeno emwana
• 3. Kushanda kwema immune system
• 4. Kukura kwekuziva kwechecheche
• 5. Chengetedza hutano hwemukati
• Kunwa kofi nemukaka kwakaipa here kwauri?
• Dzimwe nzira dzekushandisa mukaka
• Dzimwe nzira dzekudya panguva yekuzvitakura

Iko kunwa kwemukaka wemombe panguva yekuzvitakura hakurambidzwe nekuti yakafuma mu calcium, vhitamini D, zinc, mapuroteni, ayo akakosha zvikuru zvinovaka muviri uye anounza mabhenefiti akati wandei kumwana naamai. Zvisinei, mukaka unofanirwa kunamwa, nekuti izvi zvinovimbisa kuti mabhakitiriya ese anogona kukonzera zvimwe zvirwere abviswa.

Kuti uwane mabhenefiti ese, zvinokurudzirwa kuti mukadzi ane nhumbu atore, paavhareji, 750ml yemukaka wemombe pazuva. Mukaka unogona zvakare kudyiwa nenzira yechimwe chikafu senge chizi kana yogati yechiGreek. Mushure mekusununguka, kana amai vachiyamwisa, zvinokurudzirwa kuti uwedzere mukaka waunodya kusvika 1 litre pazuva. Panyaya yekusagadzikana kwe lactose, mukadzi ane nhumbu anogona kusarudza chezi dzakakwegura uye dzakaporeswa, pamwe nemukaka weamondi, kutsiva mukaka wemombe.

Kunze kwekuwedzera kudya mukaka, kune zvimwe zvekuchengetedza zvekudya zvinobatsira kuona kuti zvese zvinovaka muviri zvekubata nhumbu zvine hutano uye kukura kwehutano hwevacheche, zvinovimbiswa uye njodzi yezvinogona kuitika mukuzvitakura nepamuviri zvinoderedzwa. Kunzwisisa kuti chikafu chinofanira kunge chakaita sei pakubata.

Zvakanakira mukaka mukuzvitakura:

1. Placenta kuumbwa

Mukaka une mapuroteni akakosha pakuumbwa kweiyo placenta uye mukukura uye kukura kwemwana, nekuti, kunyanya, mune yechipiri neyechitatu trimester yenhumbu, kudiwa kwekumedza protein kunowedzerwa.

Mapuroteni aripowo muzvikafu zvakaita sizi, yogati, bhinzi, pizi, nyama, hove kana mazai. Ziva chikuru chikafu chine mapuroteni-akapfuma.

2. Kukura kwemapfupa nemeno emwana

Chimwe chezvinhu zvikuru zvinovaka muviri mumukaka calcium, iyo yakakosha zvikuru mukukura kwemabhonzo nemeno emwana, asi izvo zvinobatsira mukuderedza matambudziko emazino aamai.

Huwandu hwecalcium hunofanirwa kudyiwa zuva nezuva panguva yekuzvitakura hunosiyana zvichienderana nezera remukadzi, ari 1300 mg / zuva, kumukadzi ari pakati pegumi nemana negumi nemasere ekuberekwa, uye 1000 mg / zuva, kumukadzi ari pakati pemakore gumi nemapfumbamwe nemakore makumi mashanu.

Pamusoro pemukaka, zvinokwanisika kuwana calcium mune zvigadzirwa zvemukaka, senge yogati kana chizi, mune yakabikwa kare, tofu kana yakazara rye chingwa. Izvo zvakakosha kuti usarudze chigadzirwa chemukaka nechikamu chepasi chemafuta, sezvo vaine huwandu hwepamusoro hwecalcium. Ona kuti ndezvipi zvekudya zvine calcium yakawanda.

3. Kushanda kwema immune system

Mukaka une zinc inobatsira mukushanda chaiko kwema immune system uye mukuvandudzwa kwemitsipa yemwana.

Iyo yakaderera huwandu hwenzvimbo inogona kukonzera kusanzwisisika mumwana, kushomeka, kana muzviitiko zvakakomba, kufa nguva isati yakwana.

Zinc inogona kuwanikwawo mune zvigadzirwa zvemukaka senge chizi kana yogati, mumombe, mune zviyo kana mumafuta emafuta semamondi, nzungu kana walnuts. Tsvaga kuti ndezvipi zvekudya zvakapfuma mu zinc.

4. Kukura kwekuziva kwechecheche

Mukaka chikafu chinofanirwa kudyiwa panguva yekuzvitakura nekuti chine ayodini, yakakosha mukukura nekukura kwehuropi hwemwana nehurongwa hwemitsipa uye kushomeka kwayo kunogona kukonzera kusanzwisisika kwekuziva.

Kune rimwe divi, semukaka une ayodini, zvinokurudzirwa panguva yekuzvitakura nekuyamwisa nekuti zvinobatsira mukugadzirisa muviri kwemukadzi uye zvinobatsira mukubvisa weti.

Iodine inogona kuwanikwawo muzvigadzirwa zvemukaka senge chizi kana yoghurt, muhove, kunyanya kubva kugungwa, mune nyemba kana miriwo, uye mumvura yegungwa, uko kunoshambidzwa kwegungwa. Sangana nezvikafu makumi maviri nesere zvine ayodini.

5. Chengetedza hutano hwemukati

Kunwa mukaka panguva yekuzvitakura kunobatsirawo kuchengetedza hutano hwemukati nekuti mukaka une maprobiotic, ari mabhakitiriya akanaka anowanikwa kunyanya mumukaka wakavira uye yogati.

Iko kushandiswa kwemaprobiotic panguva yekuzvitakura kune simba, semuenzaniso, paura hwemwana nekuti hutachiona hwakanaka hunopfuudzira kumucheche, panguva yekusununguka kana panguva yekuyamwisa.

Uye zvakare, maprobiotic anobatsira nehuremu kupora mushure mekuzvara uye, mukudzivirira kufutisa, mhando 2 chirwere cheshuga kana kushushikana.

Ona maitiro ekudzora huremu mushure mekusununguka nekutarisa inotevera vhidhiyo:

Kunwa kofi nemukaka kwakaipa here kwauri?

Kunwa kofi nemukaka panguva yekuzvitakura hakukuvadze, sekureba sekunge kuri muhuwandu hwakaenzana, nekuti iyo caffeine irimo mukofi, kana yawandisa, inogona kuwedzera njodzi yekutanga kusatendeka uye kunyange nekungoitika mukati. Naizvozvo, chero chimwe chikafu chine caffeine chinofanira kudyiwawo zvishoma. Kunyangwe mushure mekuzvarwa kwemwana, uku achiyamwisa, zvine caffeine inofanirwa kudzivirirwa kuve nechokwadi chekuti mwana haana kugadzikana.

Huwandu hwecaffeine iyo inogona kutorwa pazuva ingangoita 200 kusvika 300 mg, ine kapu imwe yekofi chiripo ine 60-70 mg ye caffeine, imwe kapu ye espresso ine 100-150 mg ye caffeine uye 200 ml yeti ine , paavhareji, 47 mg ye caffeine.

Dzimwe nzira dzekushandisa mukaka

Kana mukadzi asingade kunwa mukaka, anogona kudya zvimwe zvekudya zvemukaka zvakaita sebhata, pasteurized chizi kana ma yoghurt, kana chikafu chine zvinovaka muviri zvakafanana nemukaka, senge nzungu, zviyo, murima miriwo, hove, nyama kana mazai.

Dzimwe nzira dzekudya panguva yekuzvitakura

Sezvo paine zvidziviriro mukumwa kwemukaka panguva yekuzvitakura, kune zvekare zvimwe zvakakosha zvekudzivirira mumadyiro emukadzi ane nhumbu, nekuti zvimwe zvekudya zvinofanirwa kusarudzwa nekuda kwezvakanaka, senge chikafu chine iron, mapuroteni kana calcium, nepo vamwe vachifanira zvinodzivirirwa nekuti zvinogona kukonzera kushushikana kwepamuviri nemwana.

Zvese zvekudya zvinodyiwa zvisina mbishi, zvinofanirwa kushambidzwa zvakanaka uye, izvo zvekudya zvinosara zvinofanirwa kunge zvakabikwa zvakanaka uye, zvekudya zvakaita semukaka uye chezi dzisina kuiswa mushonga, hove dzegungwa mbishi kana dzisina kubikwa, hove mbishi, mazai mbishi kana asina kubikwa, zvinofanirwa kudzivirirwa nekuti zvinogona kukonzera hutachiona mumwana. Sangana nezvikafu gumi izvo vakadzi vane nhumbu vasingafanire kudya.