Chikafu chaamai vanoyamwisa

Mumwe munhu akamboti kuzvarwa kwemwana izororo reupenyu hwese. Zvakaoma kupokana neizvi. Asi ini ndinogara ndichida kuwedzera kuti zororo iri dzimwe nguva rinovhiringidza vabereki venguva yemberi uye rinovamanikidza kutsvaga vakazvimiririra kutsvaga mhinduro kumibvunzo yakawanda yakamuka. Chimwe chezvinhu zvakakosha mumazuva ekutanga ehupenyu hwemurume mudiki chikafu chaamai vake, hongu, kana achivavarira kuyamwa zamu.

Kudya kune amai vanoyamwisa: kuva kana kusave

Hazvisi chakavanzika kuti zvose zvinodyiwa naamai vanoyamwisa zvinopinda mumuviri wemwana. Anogona kuita zvechisimba kune zvimwe zvokudya, somuenzaniso, rash kana intestinal colic, kune vamwe vasina kwavakarerekera. Asi ese, neimwe nzira kana imwe, anokanganisa kukura kwayo nekukura. Ndosaka vana chiremba vazhinji vachikurudzira kuti uongorore kudya kwako panguva yekudyisa, kunyanya kana yaimbova kure nekurongeka. Uye bvisa zvigadzirwa zvinokuvadza kana zvakaderera kubva pazviri, uchitsiva izvo zvinobatsira uye zvakachengeteka.

Zvakangodaro, isu tese tinoedza kupa vana vedu chete zvakanakisa uye kazhinji zvinopfuura kuita kwedu. Kana pakutanga munharaunda yedu zvaifungidzirwa kuti chikafu chaamai vanoyamwisa hachifanirwe kusiyana nenzira ipi kubva pakudya kwemukadziwo zvake, saka nekufamba kwenguva zvese zvachinja.

Huwandu hukuru hwevarapi vevana vaonekwa, vaunoda kuteerera. Mushure mezvose, mumwe nemumwe wavo anopa mazano avo uye mazano maererano nemodi uye kuwanda kwekupa mwana mucheche, pamwe nekuwanda uye mhando yechikafu chinodyiwa naamai. Uye zvese zvaizove zvakanaka, mazhinji acho, kunyangwe akavakirwa pasainzi yekurapa, asi, zvakadaro, zvinopesana uye zvinotsausa vabereki vadiki.

Kuti urege kuvhiringidzika uye nekuzvipa iwe nemwana wako huwandu hwakakwana hwevhitamini nema microelements, ayo anodikanwa zvese mukukura kwake uye kukura, uye amai vake kuti vadzorere simba ravo uye vaite basa ravo rekumuchengeta. teerera rairo yenyanzvi dzekunze dzekudya. Vakagara vasina kuchinjika kwemakore mazhinji uye vane nharo dzakasimba.

Mavari, vanovaka nezvezvikafu havamanikidze kuchinja dhayeti, asi chete pakuwedzera iyo yakadyiwa makorokori, ayo anoshandiswa kuzvidyisa. Uye ivo vanotenda kuti sezvo munhu mukuru achifanira kudya zvinoenderana nemutemo “piramidhi rekudya", Zvinoreva kuti amai vechidiki vanoyamwisa vanofanirwa kuzviita futi.

Mashoko mashoma nezve piramidhi rekudya

Kwenguva yekutanga izwi rekuti "piramidhi rekudya" rakaonekwa muna 1974. Achipa mufananidzo unoonekwa wezvakanaka zvinovaka muviri, akataridza huwandu hwenzverwa yemapoka ezvikafu akasiyana ayo munhu anofanirwa kudya pazuva pazuva rehupenyu hwakajairwa.

Zvakatevera kubva pazviri kuti zvakanyanya kukosha kushandisa zviyo uye zviyo. Zvishoma zvishoma michero nemiriwo. Kune zvakatowanda zvemukaka nenyama, kusanganisira hove. Uye iyo diki diki yezvinhu zvinodyiwa inofanira kubva mumafuta emiriwo, mafuta uye makabhohaidhiretsi.

Muma 2000s, vanoona nezvezvoutano vakaunza izwi idzva - "ndiro yechikafu“. Ichi chiitiko chekuvandudza chikafu chakashandisirwa munhu wemazuva ano. Iyo inotora iyo yakanyanya kudyiwa kwemichero nemiriwo, zviyo zvishoma nezviyo, uye hushoma - mapuroteni (nyama nehove).

Nyanzvi dzinoomerera kuti amai vanoyamwisa vanofanirwa kudya makoriyori mazana matatu kusvika mazana mashanu kupfuura zvakajairwa, nekuti ivo ndivo vanoshandiswa munzira yekudyisa nekupomba, kana zviripo. Kubva pane izvi zvinotevera kuti muviri wake unofanirwa kugamuchira kanenge 300 - 500 kcal zuva nezuva. Nhamba yekupedzisira inoenderana nezvinhu zvakawanda, senge huremu, kurovedza muviri, kuwanda kwekupa chikafu, chiyero chemama metabolic, zera rake, zvichingodaro.

Kudyisa uye kurasikirwa uremu

Vanamai vazhinji vakawana mamwe mapaundi panguva yekutakura vacheche vanoedza kudzokera pachimiro chavo chekare nekukurumidza sezvazvinogona. Uye ivo vanotanga kudzikamisa ivo pachavo muchikafu, vachideredza huwandu hwekoriori inodyiwa kusvika ku1200 kana zvishoma.

Zvichakadaro, vanachiremba vanoti kurambidzwa kwakadaro hakugone chete kukanganisa hutano hwavo uye hutano, asi zvakare kunotungamira kukuderera kukuru kwehuwandu hwemukaka wemukaka. Nekuda kweizvozvo, zvichave zvakaipisisa kuna ivo vaviri amai, avo vari kugara vachineta nenzara, uye nemwana asina kudya zvinovaka muviri.

Iwe unogona kudzivirira iyi njodzi uye kudzoka muchimiro nekuteerera kuraira kwevezvehutano. Vanokurudzira:

1. 1 Deredza uremu zvishoma nezvishoma, uye kwete nekukasira, zvirinani mukati megore;
2. 2 Zvinoenderana nezano raLa Leche Lig (sangano repasirese remadzimai vanozvipira), "tanga kuita kurovedza muviri kushoma pasati papfuura mwedzi miviri mushure mekuzvarwa kwemwana kuitira kuti muviri ugone kupora nekugadzirisa mahormone".
3. 3 Usamhanye kudya nguva dzese paunonzwa nzara. Dzimwe nguva muna amai vanoyamwisa, inodzimwa negirazi remvura kana mukaka une mafuta mashoma.
4. 4 Inwa anenge magirazi 6-8 emvura pazuva. Izvi hazvingobvumiri iwe chete kudzikira zvishoma nezvishoma uremu, asi zvakare zvinowedzera mukuwedzera kweka lactation.

Vezvirimwa moms uye kudya

Vanamai vezvirimwa vanogona zvakare kudyisa mwana, chero bedzi zvirevo zvechiremba zvichiteverwa. Icho chokwadi ndechekuti mumuviri wavo panogona kuve neisina kukwana huwandu hwevhitamini B12, calcium, iron uye DHA acid, izvo zvinodikanwa kune yakajairwa kukura kwemeso uye huropi hwemwana.

Zvisinei, kune mamwe mashoko akanaka. Zvidzidzo zvakaratidza kuti mukaka wechipfuva kubva kumamagan vegan une huturu hushoma pane mukaka kubva kuna amai vanodya nyama.

Mavhitamini uye zvicherwa

Aya anotevera mavitamini uye zvicherwa zvinofanirwa kupihwa kune iyo inochengetedza muviri:

• Calcium. Ichabatsira kuchengetedza mapfupa nemazino eamai panguva yekudyisa uye ichabatsira kugadzira skeletal system yakasimba kumwana. Mukuwedzera kune zvigadzirwa zvemukaka, inowanikwa mumiriwo yemashizha yakasvibirira.
• Choline. Inotora chikamu mumasabolism maitiro emuviri uye inobatsira mukukura kwehuropi, normalization yekurova kwemoyo uye kusimbiswa kwemhasuru yemoyo. Inowanikwa mune mazai yolks, huku uye chiropa chemombe, uye cauliflower.
• Zinc. Iyo inokonzera immune system uye inobva mugungwa, oatmeal, mazai, uchi uye citrus michero.
• Vitamin C. Chitubu che antioxidants, iyo, uyezve, ine simba rakanaka pane immune system uye inokurudzira kubatwa kwesimbi. Inowanikwa mumichero yecitrus, rose hips, bell pepper, kabichi uye sitiroberi.
• Potassium. Iyo inokonzera basa remwoyo uye inowanikwa kunyanya mumiriwo nemichero, kunyanya mumatato nemabhanana.
• Iron. Nhamba ye hemoglobin muropa inobva pairi. Inowanikwa munyama uye sipinachi.
• Omega-3 fatty acids iyo inokanganisa kuvandudza kwehurongwa hwemitsipa. Dzinowanikwa muhove dzine mafuta.

Unhu hwemukaka wezamu hunoenderana nezvinhu zvakawanda. Kunyange zvakadaro, chimwe chezvinhu zvikuru ndicho chikafu chinopinda mumuviri waamai. Munguva iyi, inofanira kunge iri yemhando yepamusoro uye yakasikwa isina mapreservatives uye dhayi. Ndokusaka amai vanoyamwisa vachifanira kusiya zvigadzirwa zvehafu-yakapera uye zvimwe zvinonaka zvakatengwa uye vachichinjira kune chikafu chepamba.

Top 10 zvigadzirwa zveamai vanoyamwisa

Oatmeal yakaoma makabhohaidhiretsi. Zvinoshamisa zvinovaka muviri uye zvine hutano, ine fiber nesimbi kubatsira kuvandudza ura mashandiro uye kuwedzera hemoglobin.

Mazai. Ane asidhi yeDHA nevhitamini D, iyo inodiwa nekuona kwemwana, uropi uye skeletal system. Asi iwe unofanirwa kuashandisa zvakanyanya, sezvo ari allergens.

Muriwo wemashizha akasvibira. Iine vhitamini A, iron, calcium uye folic acid, iyo pamwe chete ine simba rakanaka pakukura nekukura kwemwana.

Zvibereko. Iyo sosi ye antioxidants uye fiber. Ivo vanowedzera hutachiona uye vanovandudza hupenyu, pamwe nekuve nemhedzisiro pane ura basa.

Almond. Inopfumisa muviri neDHA acid, calcium uye magnesium uye inobatsira kugadzirisa lactation.

Hove. Iyo sosi yeDHA protein uye acid.

Avocado. Iine folic acid, mavhitaminzi E uye C. Inovandudza maitiro emagetsi, inokanganisa basa remwoyo, inobvisa cholesterol kubva mumuviri uye inodzorerazve, uye inokonzerawo hutano hwehutano hwemagetsi. Uye zvinobatsira kuwedzera lactation.

Mbeu yezuva. Iwo ane amino acids, mavitamini uye zvicherwa zvinodiwa kuti zviite kukura uye kukura kwemuviri. Vanogona kuwedzerwa yogati uye michero saladhi, kana kudyiwa vega.

Mvura - inobatsira kuwedzera lactation. Unogona kuitsiva nemukaka wakaderera-mafuta, girini tii kana compote. Unogona kunwa majusi emichero kana asingakonzere kurwara mumwana wako.

Rarama yogati. Kunobva mapurobioti kuna amai nemwana.

Iko kuvimbiswa kwehutano hwemwana hakungori chete kwakaringana uye kwakaringana kudya kwaamai, asiwo kufamba kazhinji mumhepo nyowani, pamwe nemafaro ake akanaka. Inoendeswa kwaari, inomunyararidza uye anovandudza kurara kwake. Uye uyu ndiwo wechipiri mubvunzo usingakoshe kune vabereki vazhinji, handizvo here?