Tracy Norris
Zakudya zopatsa thanzi komanso zopatsa thanzi pa nthawi yapakati zimathandizira kuti mayi ndi mwana wosabadwa akhale wathanzi. Anthu omwe amadya zakudya zamasamba makamaka makamaka omwe amadya zakudya zopatsa thanzi ayenera kuonetsetsa kuti akupeza zakudya zokwanira zomanga thupi. Ndi zakudya ziti zomwe zimalimbikitsidwa?
Kodi zakudya ziyenera kuwoneka bwanji pa nthawi ya mimba?
Zakudya zabwino pa nthawi ya mimba - ndipo ngakhale zisanachitike - zimakhudza thanzi la mayi ndi mwana. Ndikofunikira kwambiri kulabadira kudya kwa mchere monga ayodini ndi folic acid, chifukwa ndizofunikira pakukula kwa mwana. Zakudya zisanu za zipatso ndi ndiwo zamasamba patsiku, zogawidwa mu 400 magalamu a masamba ndi 250 magalamu a zipatso, akulimbikitsidwa.
Zakudya zofunika pa nthawi ya mimba
Zosiyanasiyana ndizofunikira pankhani yazakudya panthawi yomwe ali ndi pakati kuti zamoyo ziperekedwe ndi michere yonse yofunika. Izi zikuphatikizapo:
- masamba ndi zipatso
- Zogulitsa zambewu zonse zimapereka ulusi wofunikira m'zakudya komanso vitamini B ndi kupatsidwa folic acid
- Nsomba za m'nyanja (zachita bwino!) kamodzi kapena kawiri pa sabata - chakudya choyenera kwa amayi apakati chifukwa chimathandiza kuphimba kufunikira kwa omega-3 fatty acids.
- Zakudya za nyama, monga tchizi, nyama, ndi mazira - zili ndi iron, mapuloteni (mapuloteni), ndi calcium, mwa zina.
- Zakudya za nyemba, zomwe zimakhala ndi chakudya chabwino komanso zimakhala ndi mapuloteni ambiri
Ndi zakudya ziti zomwe amayi ayenera kupewa panthawi yomwe ali ndi pakati?
Ngati mwana ali m'njira, mayi woyembekezera ayenera kukhala wopanda zakudya zina chifukwa zingawononge mwana wosabadwa:
- Zakudya zosaphika za nyama monga soseji yaiwisi (nyama, salami, soseji ya tiyi) ndizoletsedwa pankhani ya zakudya zopatsa thanzi panthawi yomwe ali ndi pakati. Iwo akhoza kuyambitsa matenda listeriosis ndi toxoplasmosis ndi salmonella
- Azimayi oyembekezera nawonso saloledwa kudya zakudya zopangidwa kuchokera ku (semi) mazira aiwisi monga mayonesi, chifukwa pali chiopsezo cha salmonella.
- Azimayi ayeneranso kupewa mkaka waiwisi ndi zinthu zina monga feta, camembert, ndi cream cheese pa nthawi yapakati, chifukwa kutentha pang’ono sikumaphadi majeremusi amene ali mumkaka wosaphika. Zitha kuvulaza mwana wosabadwayo komanso kuyambitsa padera. Kumbali ina, amayi amatha kudya zakudya izi motetezeka pamene akuyamwitsa.
- Pankhani ya matumbo monga impso kapena chiwindi, amayi apakati amayenera kudzichepetsera pang'ono chifukwa amatha kukhala ndi zitsulo zolemera.
- Mu trimester yoyamba ya mimba, chiwindi sichiyenera kudyedwa chifukwa chokhala ndi vitamini A wochuluka kwambiri. Vitamini A wochuluka akhoza kuwononga kukula kwa mwanayo.
Kodi caffeine ikhoza kukhala gawo la zakudya pa nthawi ya mimba?
Ngati mumakonda kumwa khofi, simuyenera kuchita popanda izo pa nthawi ya mimba ndi kuyamwitsa. Makapu atatu patsiku amawerengedwa kuti ndi otetezeka. Komabe, caffeine yochuluka kwambiri imawonjezera kutulutsidwa kwa timadzi timene timayambitsa matenda a cortisol ndikuwonjezera kuthamanga kwa magazi. Kafeini imathanso kuloŵa m’chimake popanda chotchinga ndipo, mochuluka, imasonkhezera kukula kwa mwana wosabadwa. Choncho, amayi apakati sayenera kumwa kwambiri zakumwa za caffeine monga zakumwa zopatsa mphamvu zochokera kwa amayi apakati.
Kodi odya zamasamba ndi omwe amadya zakudya zamasamba ayenera kusamala chiyani pa nthawi ya mimba?
Palibe cholakwika ndi zakudya zamasamba. Dongosolo lazakudya pa nthawi yapakati liyenera kukhala la mkaka, mazira, nyemba, zipatso, ndiwo zamasamba, ndi mtedza. Izi zimatsimikizira kupezeka kwa michere ndi mavitamini ndi iron. Kumwa kowonjezera kwa zipatso za citrus ndi tsabola kumalimbikitsidwa kuti mayamwidwe achitsulo azitha kuyamwa bwino.
Kwa zigawenga, makamaka pa nthawi yapakati, kupezeka kwa vitamini B12, zinki, chitsulo, ayodini, calcium, ndi mapuloteni ndikofunikira. Kuphatikiza pa kuwunika kwanthawi zonse kwa zakudya zopatsa thanzi, zakudya zopatsa thanzi ziyeneranso kukhala gawo lazakudya panthawi yomwe ali ndi pakati.
