Sei kusawana mafuta mukubata

Zvemukati

• Chii chekudya kudzora huremu
• Chii chekudzivisa mukudya
• Menyu kudzora kuwedzera uremu
• Zuva 1
• Zuva 2
• Zuva 3
• Njodzi dzekurema zvakanyanya pakubata

Kuti usapfeke huremu hwakawandisa panguva yekuzvitakura, mukadzi ane nhumbu anofanirwa kudya akagwinya uye asina kuwedzeredza, uye edza kuita mashoma epanyama zviitiko panguva yepamuviri, nemvumo yechiremba.

Nekudaro, zvakakosha kuwedzera kudyiwa kwezvikafu zvakapfuma mu fiber, mavitamini uye zvicherwa, senge michero, miriwo uye chikafu chese, senge mupunga, pasita uye furawa yegorosi.

Kurema kunowanikwa panguva yekuzvitakura kunoenderana neBMI mukadzi aive nayo asati ave nepamuviri, uye inogona kusiyana pakati peanosvika manomwe kusvika gumi nemana kg. Kuti uzive huremu hwakawanda hwaungawana, tora bvunzo pazasi peGestational Weight Calculator.

Attention: Iyi Calculator haina kukodzera kune dzakawanda nhumbu.

Chii chekudya kudzora huremu

Kudzora huremu, vakadzi vanofanirwa kudya chikafu chakapfuma mune zvakasikwa uye zvekudya zvese, vachipa kufarira michero, miriwo, mupunga, pasita uye hupfu hwese, mukaka wakakwenenzverwa uye-nezvigadzirwa uye nyama dzakaonda, dzichipedza hove kanokwana kaviri pasvondo.

Uye zvakare, munhu anofanirwa kusarudza kudya chikafu chakagadzirwa pamba, achishandisa mashoma maoiri, shuga uye mafuta omuorivhi panguva yekubika kwekudya. Pamusoro pezvo, mafuta ese anoonekwa kubva munyama uye ganda rehuku nehove anofanirwa kubviswa kudzikisa huwandu hwemacalorie mune chikafu.

Chii chekudzivisa mukudya

Kuti udzivise kuwedzera kwakanyanya panguva yekuzvitakura, zvakakosha kudzivirira kudya zvakapfuma mushuga, mafuta uye akareruka makabhohaidhiretsi, akadai sefurau chena, zviwitsi, madhiri, mukaka wakazara, makuki akazadzwa, nyama dzvuku uye dzakagadzirwa, soseji, bhekoni, sausage uye salami.

Izvo zvakakoshawo kudzivirira kudyiwa kwechikafu chakakangwa, chikafu chinokurumidza, zvinwiwa uye chikafu chakaomeswa nechando, senge mapizza uye lasagna, sezvo ivo vakapfuma mumafuta uye nemakemikari ekuwedzera. Uye zvakare, munhu anofanirwa kudzivirira kudyiwa kwenyama uye yemuriwo muto cubes, hupfu hwakatsetseka kana yakagadzirira mwaka, sezvo ivo vakapfuma munyu, izvo zvinokonzeresa kuchengetedza kwemvura uye kuwedzera kuwedzera kweropa.

Menyu kudzora kuwedzera uremu

Unotevera muenzaniso we3-mazuva menyu yekudzora huremu panguva yepamuviri.

Zuva 1

• Kudya kwemangwanani: 1 girazi remukaka wakakora + 1 chingwa chakakwana chechizi nechizi + 1 slice yepapaya;
• Kudya kwemangwanani: 1 yogati yakasikwa ine granola;
• Kwekudya kwemasikati: 1 chicken steak nemadomasi muto + 4 col. mupunga wemupunga + 3 col. bhinzi muto + girini saradhi + 1 orenji;
• Masikati snack: Pineapple juice ine mint + 1 tapioca nechizi.

Zuva 2

• Kudya kwemangwanani: Avocado Smoothie + 2 yakazara mbiriso ne butter;
• Kudya kwemangwanani: 1 mashed bhanana ine oats + gelatin;
• Kwekudya kwemasikati: Pasita ine tuna uye pesto muto + sautéed yemuriwo saladhi + 2 zvimedu zvevise;
• Masikati snack: 1 yogati yechisikigo ine flaxseed + 1 chingwa chakazara chine curd.

Zuva 3

• Kudya kwemangwanani: 1 girazi remuto weorenji + 1 tapioca + chizi;
• Kudya kwemangwanani: 1 yogati yakajeka + 1 col. flaxseed + 2 toast;
• Kwekudya kwemasikati: 1 chidimbu chehove yakabikwa + 2 mbatatisi iri pakati + yakabikwa miriwo + 2 zvidimbu zveinanazi;
• Masikati snack: 1 girazi remukaka wakakora + 1 chingwa chakazara ne tuna.

Kunze kwekutevera chikafu ichi, zvakakoshawo kuita chiitiko chemuviri kakawanda, mushure mekutaura nachiremba uye uine mvumo yake, senge kufamba musango kana mvura maekisesaizi. Ona izvo Zvakanakisa Maekisesaizi Ekuita muPamuviri.

Njodzi dzekurema zvakanyanya pakubata

Kurema kwakanyanya mukuzvitakura kunogona kuisa njodzi kuna amai nemwana, senge yakakwira BP, eclampsia uye gestational chirwere cheshuga.

Pamusoro pezvo, kuwandisa muviri kunodzora kupora kwemukadzi munguva yekusununguka uye kunowedzera mikana yekuti mwana ange achifuta zvakanyanya muhupenyu hwese. Honai sei nhumbu yemukadzi akafuta.

Ona mamwe matipi ekudzora uremu panguva yepamuviri nekutarisa vhidhiyo inotevera: