Kazhinji vakadzi vanonetseka kuti miriwo inogona kukanganisa hutano hwemwana asati aberekwa. Vanachiremba vanoti chii nezvekudya panguva yekuzvitakura nekuyamwisa? Ino ndiyo nguva iyo mukadzi anofanirwa kuwana zvese zvakanakisa nechikafu, uye hezvino izvo zvinokurudzirwa nenyanzvi:
Zvakakosha zvikuru panguva iyi kuwana folic acid - B vhitamini inodzivirira kubva kune zvimwe zvirema zvekuzvarwa kwe "fetus". Iwe uchaiwana mumashizha ane mashizha akasvibirira, marimu, uye zvakakosha zvekudya zvakasimbiswa (zvimwe zvingwa, pastas, zviyo, uye zviyo). Iwe unofanirwa kuve nechokwadi kuti uri kudya zvakakwana folate-rich foods. Mukuwedzera, vanachiremba vanowanzokurudzira kudzivisa hove, sezvo inogona kunge ine mercury nezvimwe zvinopisa, asi kana kudya kwako kwakanyatsogadzirwa nemiti, iwe wakatogadzirisa dambudziko iri.
Ikozvino wava kudya vaviri. Asi mucheche haadi chikafu chakakura, saka haufanirwe kudya zvakanyanya. Vakadzi vane pamuviri vanofanira kuwedzera kudya kwavo kwezuva nezuva nemacalorie 300, inova kapu imwe nehafu yemupunga, kana kapu yepizi, kana maapuro matatu ari pakati nepakati.
Kubata pamuviri haisi nguva yekutamba chikafu. Nhau yenzara mukati meHondo yeNyika II, apo zvokudya zvakaganhurirwa zvikuru, yakaratidza kuti vakadzi avo panguva iyeyo vakanga vari munhanho dzokutanga dzenhumbu vakabereka vana vari mungozi yezvinetso zvouremu nehosha yemwoyo. Biochemistry yemwana inorongwa asati aberekwa, uye kuva nekudya kwakakwana kwakakosha mune izvi.
Chii chinofanira kuva kuwedzera uremu panguva yekuzvitakura? Vanachiremba vanoti optimally 11-14 kg. Zvimwe zvishoma zvinogona kunge zviri muvakadzi vatete uye zvishoma kana amai vakafuta.
Kazhinji kunetseka ndeye mapuroteni uye kudya kwesimbi. Chikafu chakavakirwa chirimwa chinokwanisa kupa muviri huwandu hwakakwana hweprotein kunyangwe pasina zvakakosha zvinovaka muviri. Kuwedzera kwechisikigo mukudya kwekudya panguva yekuzvitakura kunopawo kuwedzera kunoda kweprotein.
Muriwo wemashizha akasvibira uye mbesa zvichabatsira pane izvi. Vamwe vakadzi vanowana iron yakakwana kubva mukudya kwavo kwenguva dzose, nepo vamwe vachikurudzirwa zvokuwedzera iron (kazhinji inenge 30 mg pazuva kana kupfuura muvakadzi vane anemic kana vane pamuviri pemapatya). Izvi zvichagadziriswa nachiremba zvichienderana neongororo. Hapana chikonzero chekutanga kudya nyama uchiita izvi.
Chaunonyatsoda kutora vhitamini B12 yekuwedzera, iyo yakakosha kune hutano tsinga uye ropa. Usatarisira kuwana zvakakwana kubva kune spirulina uye miso.
"Mafuta akanaka" anodiwa pakukura kwehuropi uye hurongwa hwetsinga hwe fetus. Zvokudya zvakawanda zvezvirimwa, kunyanya flax, walnuts, soya bhinzi, zvakapfuma mualpha-linolenic acid, iyo ndiyo huru omega-3 mafuta inoshandura kuita EPA (eicosapentaenoic acid) uye DHA (docosahexaenoic acid). Vakadzi vanoshuvira kuitamba zvakachengeteka vanogona kuwana DHA supplements pane chero chitoro chezvehutano chikafu kana online.
Zvidzidzo zve caffeine zvakaburitsa mhedzisiro yakasanganiswa. Asi uchapupu hwakanakisisa, chidzidzo chevakadzi vane pamuviri 1063 muSan Francisco Bay Area, chakaratidza kuti imwe kana maviri kapu yekofi zuva nezuva inogona kuwedzera mukana wekubvisa pamuviri.
Kuyamwisa chipo chechisikigo kuna amai nemwana. Amai, inochengetedza nguva, mari uye inobvisa bopoto nemisanganiswa. Mwana haanyanyi kukura kufutisa, chirwere cheshuga nezvimwe zvinetso zveutano gare gare.
Amai vanoyamwisa vanoda mamwe macalories uye kudya kunovaka muviri kazhinji. Asi iwe unofanirwa kuchenjerera - izvo zvaunodya, mwana anodyawo.
Zvimwe zvekudya zvinogona kukonzera colic mucheche. Muvengi mukuru mukaka wemombe. Mapuroteni anobva mariri anoenda muropa raamai obva apinda mumukaka waamai. Anyanisi, cruciferous miriwo (broccoli, cauliflower uye chena kabichi) uye chokoreti zvakare hazvikurudzirwe.
Kazhinji, kudya kwevaviri haisi dambudziko. Mimwe miriwo nemichero, zviyo uye maruva, uye zvishoma kuwedzera kudya.