Kudya panguva yekuzvitakura

Zvinoenderana nebasa rayo, Iyo Edhiyo Bhodhi yeMedTvoiLokony inoedza neparinogona napo kupa yakavimbika zvekurapa zvemukati zvinotsigirwa neruzivo rwazvino rwesainzi. Mureza wekuwedzera "Zvakatariswa Zvemukati" zvinoratidza kuti chinyorwa chakaongororwa kana kunyorwa zvakananga nachiremba. Iyi nhanho-mbiri yekusimbisa: mutori wenhau wezvekurapa uye chiremba anotitendera kuti tipe zvemhando yepamusoro zvemukati zvinoenderana neruzivo rwekurapa rwazvino.

Kuzvipira kwedu munharaunda iyi kwakaongwa, pakati pevamwe, neSangano reVatori venhau vehutano, iro rakapa iyo Editorial Board yeMedTvoiLokony ine zita rekuremekedza reMudzidzisi Mukuru.

Mitemo yekudya inokurudzirwa kuvakadzi vane pamuviri iri nyore. Munguva yehafu yekutanga yepamuviri, sarudza hutano, hutsva, zvokudya zvepanyama uye usadzivisa kuchengetedza. Kuzviwedzera nemavhitamini nemamineral muchimiro chemapiritsi (kunze kwefolic acid) hazvikurudzirwe mumwedzi mitatu yekutanga yekuzvitakura. Kuwandisa kwemamwe mavhitamini (akadai sevhitamini A) kunogona kutokuvadza mwana ari mudumbu.

Macalorie ari pamuviri

Panguva yekuzvitakura, inoshanduka zvishoma: mukutanga trimester yakafanana neyepamberi pamuviri, uye mumatanho ekupedzisira inowedzera chete ne300 kilocalories pazuva, uye maererano nemitemo yeFood and Nutrition Institute, inenge 3000 kilocalories. .

Kana mukadzi ane huremu hwemuviri hwemazuva ese asati abata pamuviri, anofanirwa kuwana huremu hwepamusoro hwe20 muzana. maererano nehuremu hwako husati hwava nemimba. Asi kana wakafuta usati wabata pamuviri, unogona kusawedzera uremu zvachose.

Nutrition inotonga muhafu yechipiri yekuzvitakura

Mwana ari kukura anoda kudya kunovaka muviri kwakawanda, pakati peiyo mapuroteni, chivako chekutanga chematishu, chakakosha zvikuru. Munguva iyi, kudya kunofanira kuva nezvinhu zvakadai se:

  1. chingwa chakazara zviyo, pasta, uye mupunga webrown zvese zvinopa makabhohaidhiretsi. Zvigadzirwa izvi zvinopa simba, mavhitamini, zvicherwa pamwe nefiber;
  2. michero mitsva nemiriwo, izvo zvakare zvakakosha zvevhitamini, zvicherwa uye fiber;
  3. nyama, hove, mazai, nzungu, marimu, mukaka uye zvigadzirwa zvayo zvinopa kwete mapuroteni chete, asiwo iron uye calcium;
  4. mafuta emiriwo (mafuta omuorivhi, mafuta), zvichida muchimiro chekuwedzera saladhi.

Mukuwedzera, kudyiwa kwemafuta emhuka uye zvihwitsi kunofanira kuderedzwa. Kuwanda kwezvigadzirwa zvine mafuta uye shuga zvinokurudzira kuwedzera uremu. Iwe unofanirwawo kuyeuka nezve mavhitamini uye zvicherwa, izvo zvinosanganisira, kunyanya: iron, calcium uye vhitamini C.

Panguva yekuzvitakura, zvakakoshawo kushandisa folic acid supplementation, iyo inotsigira kukura kwakakodzera kwe fetus. 400 mcg folic acid inogona kuodha paMedonet Market.

Kudya kwepamuviri uye kudya nyama

Nyama inofanira kudyiwa nemukadzi ane pamuviri anenge mazuva ose, asi zvishoma. Zvisinei, nyama chena (huku) inosarudzwa kune nyama tsvuku ine utano. Nyama ndiyo yakanakisisa yakasikwa yesimbi yakanyungudutswa, iyo iyo inoda pamuviri inenge yakapetwa kaviri.

Haufanire kudya nyama mbishi, hove, hove dzegungwa. Chikonzero cheizvi injodzi yekutapukirwa ne toxoplasmosis, listeriosis kana nyama nehove zvipembenene. Nechikonzero chimwe chete, pates uye nyama yakanyorwa hazvikurudzirwe zvakare. Uyezve, hove dzinoputa uye kuchekwa kunotonhora zvine carcinogenic chiutsi chinobuda.

Kudya pamuviri uye kushandiswa kwemafuta

Panguva yekuzvitakura, iwe unofanirwa kurega nyama yakawanda ine mafuta uye mafuta emafuta - zvinokurudzira kufutisa, atherosclerosis, uye chirwere chemoyo. Kune rumwe rutivi, mafuta emiriwo ane mavhitaminzi akawanda (E, K, A) uye unsaturated omega-6 fatty acids, izvo zvinodiwa pakukura kwakakodzera kwe fetus. Zvigadzirwa zvinokurudzirwa zvinosanganisira: mafuta emuorivhi nesoya bhinzi, sunflower uye mafuta echibharo.

Kudya pamuviri uye kushandiswa kwemichero nemiriwo

Panguva yekuzvitakura, zvakanyanya - kunyange kubva pa50 kusvika ku100 muzana. - kudiwa kwevhithamini nemaminerari anodiwa pakukura kwakakodzera kwe fetus kunowedzera (kunyanya vitamini C, carotenoids, folates). Ndosaka mukadzi muchipiri i chetatu trimester pamuviri inofanira kudya inenge 500 g yemiriwo uye 400 g yemichero, yakasiyana-siyana maererano nemhando.

Pamusana pekuti miriwo ine fiber yakawanda uye mavitamini, ndiyo yakanakisisa inodya dzidye dziri mbishi. Zvisinei, muriwo mbishi unogona kunetsa kugaya. Saka miriwo yakabikwa inoshanda zvakafanana.

Iwe unoda kuziva kuti ndezvipi zvikamu zvemiriwo uye zvimwe zvigadzirwa zvaunowedzera pakudya kwako? Shandisa chiyero chekicheni chemagetsi - chigadzirwa chinowanikwa muMedonet Market inopa.

Kudya pamuviri uye kushandiswa kwehove dzegungwa dzine mafuta

Mukudya kwemukadzi ane pamuviri hove chigadzirwa chakakosha nekuti dzinopa muviri mapuroteni, Vitaminiuye kunyanya unsaturated omega-3 fatty acids, iyo inoita basa rinokosha mukukura kwehuropi hwemwana uye zvichida kuderedza dambudziko rekuita zvirwere. Inonyanya kukurudzirwa ihove dzegungwa dzine mafuta, pakati peiyo herring inofanirwa kutarisirwa zvakanyanya (haiunganidzi masimbi anorema). Idzo dzine njodzi ituna nesalmon (Baltic neNorwegian salmon - kusiyana nesaumoni yemugungwa - ine simbi inorema yakawanda).

Kudya pamuviri uye kushandiswa kwechiropa

Kunyange zvazvo chiropa chiri chinhu chinokosha chesimbi, kushandiswa kwayo - kunyanya muhuwandu - hakukurudzirwi panguva yekuzvitakura. Iine huwandu hwakawanda hwevhitamini A, iyo inogona kuwedzera njodzi yemwana anotanga kukanganisa.

Kudya pamuviri uye kushandiswa kwemukaka uye zvigadzirwa zvemukaka

Nekuda kwekuti ivo vanopa mapuroteni ane hutano, yakanyanya kutorwa calcium uye vhitamini D mukati kudya kwezuva nezuva kwemukadzi ane pamuviri iwe unofanirwa kusanganisira mukaka uye zvigadzirwa zvemukaka (kunze kwekunge mukadzi ari allergic kune aya marudzi ezvigadzirwa). Mukuwedzera kune mukaka, zvinokurudzirwawo kudya kefir, yogati kana cheese (white cheese ine zvishoma calcium).

Iwe haufaniri kudya mukaka wakasvibirira uye cheeses akagadzirwa kubva mairi (zvakadai, semuenzaniso, chepakutanga oscypek cheese, blue blue cheese, Korycin cheese), nokuti inogona kuva mutsara webhakitiriya ane ngozi kune pamuviri. Listeria monocytogenes. Zvisinei, zvigadzirwa izvi zvinogona kubikwa kana kubikwa. Izvo zvinofanirwa kuyeukwa zvakare kuti maPolish akapfava cheeses senge brie kana camembert anogadzirwa kubva mumukaka wakaitwa pasteurization kana microfiltration process, saka manwiro avo akachengeteka.

zvakakosha

Hazvisi zvese zvekudya zvine hutano uye zvakachengeteka kumuviri wedu. Zvinokurudzirwa kuti ubvunze chiremba wako usati watanga chero kudya, kunyange kana iwe usina zvinetso zvehutano. Paunosarudza kudya, usambofa wakatevedzera fashoni yemazuva ano. Rangarira kuti zvimwe zvekudya, zvinosanganisira. kuderera mune zvakati wandei zvinovaka muviri kana kudzikamisa macalories, uye mono-diet inogona kukuvadza muviri, inotakura njodzi yekudya kusagadzikana, uye inogonawo kuwedzera chido chekudya, zvichibatsira kukurumidza kudzoka kune yaimbova uremu.

Diet pamuviri uye mvura zvinodiwa

Kudiwa kwemvura hakuwedzere kana kuchienzaniswa nenguva isati yasvika pamuviri - munhu wese anoda anenge 2 kusvika 2,5 malita avo pazuva.

Hazvibvumirwi kunwa mvura yekabhoni panguva yekuzvitakura, kunyange zvazvo inofanira kuyeukwa kuti carbon dioxide iri mairi inogona kukonzera gasi uye kuora mwoyo.

Kofi haifaniri kunwiwa yakawanda. Maererano nenyanzvi, zvakachengeteka kunwa makapu maviri ekofi pazuva kana uine pamuviri.

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