Kunyange nekudya kwakasiyana-siyana uye kwakadzikama, mumwe chete pavakadzi vatatu anoshaya mavhitamini nemamineral panguva yekuzvitakura. Munguva iyi, zvinodiwa zvesimbi uye vhitamini D zvakapetwa kaviri uye zvinodiwa zveiodine uye vhitamini B9 zvinowedzera ne30%. Saka zvakakosha kutungamira, kunyangwe usati wabata pamuviri.

Kubatsira kweOmega-3 muvakadzi vane pamuviri kuri kuwedzera kuratidzwa. Aya emhando yakanaka lipids (mafuta) anobatsira kune zvese hutano hwemukadzi ane nhumbu uye hwemwana asati azvarwa.

Mamwe maOmega-3s anotora chikamu zvakanyanya mukuvandudzwa kweziso re "fetus" nemasero europi: DHA neEPA. Zvidzidzo muvana vadiki zvakaratidza kuti yakanaka omega-3 mazinga pakuzvarwa anokurumidza kukura kwekuona uye anogona kutowedzera IQ yavo.

Mukuwedzera, muna amai vane pamuviri, chimiro chakanaka cheOmega-3 chinovabatsira kuchengetedza tsika dzakanaka panguva yose yekuzvitakura uye kunyange mushure mekusununguka: vakadzi vanodya zvakanyanya omega 3 vanotambura zvishoma kubva kuPostpartum baby blues.

Chidzitiro chekushomeka kweOmega-3

Ropa Omega-3 dosages inogoneka asi inodhura uye isingaitwe zvakanyanya. Nekudaro, zvinoonekwa kuti Omega-3s inowanzoshaikwa mumahwendefa edu. Kuti udzivise kukanganisa, zvinokurudzirwa kudya hove kaviri pavhiki, kusanganisira hove dzine mafuta kamwe chete. Kana iwe ukadya zvishoma, zvinogoneka zvakanyanya kuti une Omega-2 kushomeka.

Muchiitiko ichi, kubheja chikafu chine zvakanyanya:

• Hove dzine oiri senge herring, mackerel, sardine nyowani, tuna nyowani kana yemumagaba, trout, eel, anchovies, nezvimwe.
• Seafood : oyster (yakabikwa) kunyanya
• Mazai ehuku anofurwa nemafuta
• Nzungu: nzungu kunyanya, asiwo maarmonds, hazelnuts, pistachios, cashews
• Mafuta acho: perilla, camelina, nigella, hemp, walnuts, rapeseed, soya beans. Asi chenjera nekuti iyo Omega-3 iripo mumafuta aya inongoshandurwa zvishoma kuita DHA neEPA.

Saka zvakakosha kuti kufarira zvigadzirwa zvemhuka zvambotaurwa.

Iwe unogona zvakare kutora zvekudya zvinowedzera zvichibva pamafuta ehove panguva yekuzvitakura nekuyamwisa. Bvunza chiremba wako kana wemishonga.

Vitamin B9 (inonziwo folic acid kana folate) yakakosha kubva pamazuva ekutanga enhumbu nekuti inobatanidzwa zvakananga mukugadzirwa kwemajini (kusanganisira DNA) uye kuumbwa kweiyo fetal nervous system inoitika pakutanga kwepamuviri. Kushaya kweamai kunogona kuva pamavambo, kubva pavhiki yechina yekuzvitakura, kwekukanganisa kwakakomba kwe-neural tube - iyo isiri imwe kunze kwekuratidzwa kwepakati penheyo system - asiwo yekunonoka kwekukura mu utero.

Chidzitiro chekushaya folate

Kushaikwa kwefolic acid kunoonekwa nekuongororwa kweropa kuri nyore: masero matsvuku eropa mashoma uye akakurisa. Zvisinei, zvakanaka kuziva kuti hafu yevakadzi vechiFrench havana folic acid. Uye nechikonzero chakanaka: mumwe chete pavakadzi vaviri ane folate yakaderera pane 2/3 yezvinokurudzirwa kudya kunovaka muviri uye vanopfuura 50% yevakadzi havanyatso gadzira folic acid.

Kushaikwa kweVitamin B9 kunozviratidza nekuneta kukuru, kurasikirwa nechido, kunyangwe kushatirwa kwakanyanya uye kunozviratidza pakutanga kwekuzvitakura nekuti zvinodiwa zvinowedzera kubva mumavhiki ekutanga chaiwo.

Zvokudya zvine zvakawanda:

• Muriwo wakasvibira wakasviba: sipinachi, chard, watercress, butter bhinzi, asparagus, Brussels inomera, broccoli, romaine lettuce, nezvimwe.
• Legumes: nyemba (orenji, girini, dema), nyemba, bhinzi dzakaomeswa, bhinzi yakakura, pizi (kutsemuka, chick, yakazara).
• Michero ine ruvara rweOrenji: maranjisi, clementines, mandarins, melon

Sangano reNational Health Nutrition Programme (PNNS), zvisinei, rinokurudzira kuwedzera kwakarongeka kubva pakutanga kwepamuviri uye kazhinji kunyange kubva kune chido chekuzvitakura.

Iron inobvumira masero matsvuku eropa kuti atore oxygen mumapapu kuti itakurwe nemuviri wese wemukadzi ane nhumbu uye kumwana "fetus" kuburikidza ne placenta. Panguva yenhumbu, iron inoda yemukadzi inowedzerwa kune rumwe rutivi nekuti huwandu hweropa raamai huchawedzera uye nerumwe rutivi nekuti zvinodiwa nemwana zvakakosha pakukura kwake.

Nekuda kwekurasikirwa kwekuenda kumwedzi kunokonzera kurasikirwa kukuru kweropa, kushaikwa kwesimbi kunowanzoitika muvakadzi. Kushaikwa kwesimbi kunokonzeresa kuneta kukuru uye kupfupika kwekufema pakushanda nesimba. Panguva yekuzvitakura, zvinogona kukonzera kusununguka nguva isati yakwana kana hypotrophy (mwana mudiki).

Chidzitiro chekushaya iron

Zvitoro zvesimbi zvinogona kuongororwa nekuongororwa ropa kuri nyore. Chiyero chesimbi chinowanzodzikira muvakadzi vanotova nemwana mumwe kana vanopfuura. Muchiitiko chekushayikwa, simbi mumhando yemishonga ichave yakarongerwa negynecologist, kazhinji kubva pamwedzi we5 wekudzivirira.

Zvokudya zvine zvakawanda:

• Offal : pudding nhema, itsvo uye mwoyo kunyanya. zvisinei, chiropa chinofanira kudziviswa (vitamin A)
• Zvokudya zvitsvuku : nyama yemombe, mhuru, gwayana nemhuka
• Puchi : huku, turkey, dhadha. Tarisa pazvikamu zvine ropa rakawanda sezvidya
• Hove uye hove : tuna, sardines, herring kana grilled mackerel, clams, periwinkles, mussels uye oyster yakabikwa.

Pakati pezvokudya zvemiti yakabva:

• Iyo miriwo miriwo: nettle, parsley, sipinashi, watercress
• Masora egungwa : segungwa lettuce uye spirulina
• Legumes : bhinzi tsvuku uye chena, chickpeas, split peas uye nyemba
• Michero yeOleaginous (almond, hazelnut, walnuts, pistachio), sesame, kusanganisira fomu yekunamatira uye maapurikoti akaomeswa uye maonde akaomeswa
• Zviyo zvigadzirwa uye müesli, kunyanya nemapfunde uye oat flakes
• Condiments uye zvinonhuwira : mamwe azere nesimbi se thyme, kumini, curry neginger
• Chocolate tsvuku (70-80% cocoa)

Mukuwedzera, kunyatsotora iron kubva muchikafu, vitamini C kwakakosha. Iva nechokwadi chekudya miriwo mitsva uye / kana michero pakudya kwega kwega uye kunyanya, matomatisi, mhiripiri, broccoli, maranjisi, mazambiringa nemimwe michero yecitrus, pamwe muchimiro chemuchero wemuchero, zvichida uchangobva kusvinwa.

Mukuwedzera, caffeine uye theine inoderedza kutorwa kwesimbi. Izvi zvinwiwa zvinofanirwa kunwiwa kure kure nekudya uye zvine mwero fashoni. Isu tinopa zano kuti usapfuure 3 makapu pazuva.

Iodine inoita basa rinokosha chose mukukura kweuropi hwemwana uye mukushanda kwegondo raamai.

Kudiwa kweiodine kunowedzera panguva yekuzvitakura nepo kushaikwa kweiodine muvakadzi vane pamuviri kunowanzotaurwa nevanovaka muviri uye gynecologists.

Chidzitiro chekushomeka kweiodine

Kushaikwa kweiodine kunoonekwa nekungoongororwa weti. Muzviitiko zvose, iodine supplementation inokurudzirwa kune vose vakadzi vane pamuviri.

Zvokudya zvine zvakawanda:

• seafood : hove nyowani, dzakaomeswa kana dzemumagaba, shellfish uye crustaceans
• mukaka
• mazai
• zvigadzirwa zvemukaka

Zano: sarudza imwe iodized munyu inzira iri nyore yekuwedzera kutora kwako uye kuvhara zvaunoda panguva yekuzvitakura.