Zvekudya panguva yekuzvitakura kuti mwana awedzere huremu
Zvemukati
- Mapuroteni: nyama, mazai uye mukaka
- Mafuta akanaka: maorivhi, mbeu uye nzungu
- Vitamin nemaminera: michero, miriwo uye zviyo zvakakwana
- Menyu yemwana kuti awedzere uremu
Kuwedzera huremu hwemwana panguva yekuzvitakura, munhu anofanirwa kuwedzera kudyiwa kwezvikafu zvine mapuroteni, senyama, huku uye mazai, uye chikafu chine mafuta akanaka, senzungu, mafuta omuorivhi neflakisi.
Kurema kushoma kwe "fetus" nekuda kwezvikonzero zvakasiyana, senge matambudziko neiyo placenta kana kupererwa neropa, uye kunogona kutungamira kumatambudziko panguva yekuzvitakura nekuzvara, sekuzvarwa nguva isati yakwana uye njodzi huru yekubatira hutachiona mushure mekuberekwa.
Mapuroteni: nyama, mazai uye mukaka
Zvikafu zvine mapuroteni zvakanyanya zvinobva mumhuka, senyama, huku, hove, mazai, chizi, mukaka uye yogati yakasikwa. Ivo vanofanirwa kudyiwa pakudya kwese kwezuva uye kwete chete panguva yekudya kwemasikati nekudya kwemanheru, sezvo zviri nyore kuwedzera chisvusvuro uye tudyo neiyo yogati, mazai nesizi.
Mapuroteni mapuroteni anodiwa pakuumbwa kwenhengo uye nyama munyama, pamusoro pekuva nebasa rekufambisa okisijeni uye zvinovaka muviri muropa raamai nemwana. Ona iro rondedzero izere yezvikafu zvine mapuroteni-akapfuma.
Mafuta akanaka: maorivhi, mbeu uye nzungu
Mafuta aripo muzvikafu zvakaita semafuta emuorivhi anowedzera, mhezi, nzungu dzeBrazil, nzungu, walnuts, salmon, tuna, sardines, chia uye mbeu yeflakisi. Izvi zvekudya zvakapfuma mu omega-3s uye mafuta anosimudzira kukura kwemuviri uye kukura kwehurongwa hwemwana hwekutya uye huropi.
Kunze kwekudya izvi zvekudya, zvakakoshawo kuti usashandise kudyiwa kwemafuta anotapira uye hydrogenated mafuta emuriwo, ayo anotadzisa kukura kwemwana. Mafuta aya anowanikwa mune zvekudya zvakagadziriswa zvakaita semabhisikiti, majarini, zvinonhuwira zvakagadzirwa, tudyo, keke mukanyiwa uye chikafu chakagadzirwa nechando.
Vitamin nemaminera: michero, miriwo uye zviyo zvakakwana
Mavhitamin uye mamineral akakosha zvinovaka muviri kuitira kushanda kwakakodzera kwemetabolism uye kukura kwemucheche, zvichikosha kumabasa senge kutakura kweoksijeni, kugadzirwa kwesimba uye kutapurirana kweshungu.
Izvi zvinovaka muviri zvinonyanya kuwanikwa mumichero, miriwo, uye zviyo zvakazara, zvakaita semupunga wakasviba, chingwa chine shava, bhinzi nenyemba. Izvo zvakakoshawo kuti uzive kuti dzimwe nguva chiremba wekubereka kana wezvekudya zvinovaka muviri anogona kupa vhitamini ekuwedzera panguva yekuzvitakura. Tsvaga kuti ndeapi mavitamini akakodzera vakadzi vane nhumbu.
Menyu yemwana kuti awedzere uremu
Iyi tafura inotevera inoratidza muenzaniso wemenyu yemazuva matatu kusimudzira huremu hwemwana panguva yekuzvitakura:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | chingwa chechingwa chakazara nezai uye chizi + 1 slice yepapai | yakajeka yogati ine oats + 1 slice yechizi | kofi nemukaka + 2 mazai akakwenywa + 1 slice yechingwa chakazara |
| Kudya kwemangwanani | 1 plain yogati + 10 cashew nzungu | 1 girazi rejusi girini nekabichi, apuro uye ndimu | 1 bhanana yakasviba ne 1 spoon nzungu ruomba |
| Lunch kudya kwemanheru | huku nemiriwo risotto ine brown mupunga + 1 orenji | hove dzakabikwa muhovhoni nemapatata akabikwa + sautéed saladi mumafuta emuorivhi | pasita yepasirese ine pasi yenyuchi uye tomato muto + green saladi |
| Manheru masikati | kofi nemukaka + 1 tapioca nechizi | 2 mazai akatswanywa + 1 bhanana rakakangwa mumafuta emuorivhi | michero saladhi ine oats + 10 cashew nzungu |
Kuti uve nekugona kuri nani kwekukura kwe "fetus", zvakakosha kuita hanya nhumbu kubva pakuzvitakura, kuva neongororo yeropa neye ultrasound nguva dzese uye kuperekedzwa nachiremba.
Goverana
Rash - mwana ari pasi pemakore maviri
