Zakudya izi ndizoyenera amayi apakati, makamaka m'chilimwe

Zakudya izi ndizoyenera amayi apakati, makamaka m'chilimwe

Mosasamala kanthu za nyengo, amayi oyembekezera kaŵirikaŵiri amakhala osamala kwambiri ponena za zimene amadya panthaŵi ya mimba yawo. Kaŵirikaŵiri, chakudya chopatsa thanzi n’chofunika kwambiri panthaŵi imeneyi ya moyo, kuwonjezera pa kuti khanda limalandira zakudya zonse zimene mayi amadya ali m’mimba mwa mayiyo. Choncho, nthawi zonse zimakhala zopindulitsa kuti amayi apakati aziphunzitsidwa za zakudya zopatsa thanzi, malinga ndi zomwe zinafalitsidwa ndi HealthShots.

5 zakudya zofunika

Mayi ayenera kuganizira kwambiri za moyo wake pa nthawi yapakati kuti mwanayo akule bwino. Ndikofunikira makamaka m’nyengo yachilimwe pamene ambiri amakonda kudya mocheperapo ndipo mpata wa kutaya madzi m’thupi ukuwonjezeka, zimene zingakhudze thanzi la mwana. Mayi woyembekezera ayenera kusamala ndi chakudya chake kuti apewe kutenga pakati kuti apewe kutentha kwachilimwe motere:

1. Masamba

Masamba monga sipinachi, kabichi, ndi broccoli ali ndi zakudya zofunika kwambiri monga folic acid, iron, ndi calcium. Folic acid ndiyofunikira kwa mwana wosabadwayo, makamaka atangoyamba kumene kukhala ndi pakati, ndipo angathandize kuchepetsa chiopsezo cha zilema zobadwa. Iron ndi yofunikanso pakupanga maselo ofiira a m'magazi ndipo imathandiza kupewa kuchepa kwa magazi m'thupi panthawi yomwe ali ndi pakati, pamene calcium ndi yofunika kwambiri pakukula kwa fupa la fetal.

2. Zipatso

Zipatso monga malalanje, zipatso, nthochi, maapulo, ndi mapeyala zimapatsa mavitamini ndi minerals ofunika kwambiri, kuphatikizapo vitamini C, potaziyamu, ndi fiber. Vitamini C imathandizira kuyamwa kwachitsulo ndikuthandizira chitetezo chamthupi, pomwe potaziyamu ndi yofunika kuti magazi azithamanga komanso kuti madzi azikhala bwino m'thupi.

3. Mapuloteni owonda

Mapuloteni owonda monga nkhuku, nsomba, Turkey, ndi tofu amapereka zakudya zofunika monga iron, zinki, ndi vitamini B12. Iron ndiyofunikira pakukula ndikukula kwa fetal, pomwe zinc imagwira ntchito yofunika kwambiri pachitetezo cha chitetezo cham'mimba komanso kukula kwa maselo. Ngakhale kuti vitamini B12 ndiyofunikira pakukula kwa ubongo wa fetal ndi dongosolo lamanjenje.

4. Njere zonse

Mbewu zonse, monga mpunga wofiirira, quinoa ndi buledi watirigu, zimapatsa chakudya chambiri komanso fiber. Ma carbohydrate ovuta ndi magwero abwino amphamvu ndipo amatha kuthandizira kuwongolera kuchuluka kwa shuga m'magazi, pomwe ulusi umathandizira kupewa kudzimbidwa komanso kulimbikitsa kugaya bwino.

5. Mtedza ndi mbewu

Mtedza ndi mbewu, monga amondi, walnuts, mbewu za chia, ndi flaxseeds, zimapereka mafuta abwino, mapuloteni, ndi zakudya zofunika monga vitamini E ndi magnesium. Mafuta athanzi amatha kuthandizira kukula kwa ubongo wa fetal, pomwe vitamini E ndi wofunikira pakukula ndi kukula kwa maselo a fetal. Magnesium imathandizira kuwongolera kuthamanga kwa magazi ndikuthandizira kugwira ntchito kwabwino kwa minofu ndi mitsempha.

Akatswiri amalangiza kuti muzitsatira malangizo otsatirawa a mimba yotetezeka:
• Valani zovala zomasuka komanso zotayirira za thonje
• Imwani madzi ambiri kuti thupi likhale lopanda madzi
• Kuchita masewera olimbitsa thupi moyang'aniridwa ndi katswiri wolimbitsa thupi
• Osayang'ana padzuwa lolunjika
• Yang'anani pa kudya zakudya zopatsa thanzi kokha
• Samalani miyendo ndi mapazi ndikuwona kutupa kulikonse
• Muzigona mokwanira
• Pewani kupsinjika maganizo
• Pewani kutuluka panja nthawi yotentha

Ndipo panthawi yonse ya pakati, ngati kusintha kulikonse kwachilendo kukuwonekera kapena mayi wapakati ali ndi vuto lililonse, ayenera kukaonana ndi dokotala nthawi yomweyo.

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