Mukati
Vakadzi vazhinji vanonetseka nezvekuwana uremu panguva yekuzvitakura. Kune rumwe rutivi, kuwedzera kwenhamba pazviyero kunoratidza kukura kwemwana, uye kune rumwe rutivi, hapana anoda kuwana mafuta akawanda. Kurema kwevakadzi vane pamuviri hakugoni kudziviswa, asi huwandu hwayo hunoenderana nekudya kwekuita kweamai vane pamuviri uye kunzwisisa kwe physiology yehutano hwose.
Ndeapi mapaundi anonzi akawedzera?
Kuti unzwisise kuti ndeapi makirogiramu akawandisa, zvinodikanwa kuti uone kuti ndeapi asiri epamusoro. Huremu hwemuviri wemwana chikamu chidiki chehuremu hwekuwedzera hunodiwa.
Ngationgororei zvakadzama:
- Mwana anorema 3-3,5 kg;
- Iyo placenta inowedzera kusvika 650 g;
- Chibereko chinosvika 1 kg yekusununguka;
- Chifuva chinowedzerwa neanenge 500 g;
- Kuwanda kweropa kunowedzera anenge 1,5 kg;
- Kuzvimba kunokwana 1,5 kg;
- Mafuta anochengeterwa akakosha pakubata pamuviri ane hutano ari pakati pe2-4 kg.
Zviri nyore kuverenga kuti uremu hunodiwa kune amai vane pamuviri panguva yekuberekwa inenge 10 kg.
Vanachiremba vane mipimo yavo yekuona kubvumidzwa kwehuremu hwevakadzi, zvichienderana nekutanga BMI (kuverengera kubata pamuviri nemwana mumwe):
- IMT kusvika 20 - 16-17 kg;
- 20-25 - 11-15 kg;
- 25-30 - 7-10 kg;
- Pamusoro pe30 - 6-7 kg.
Chinhu chipi nechipi chinodarika miganhu inotenderwa chinogona kuonekwa sechisingakoshi. Ehe, chiyero chemukadzi wega wega chinotemerwa nachiremba wake ari kuenda, uye data iri muchinyorwa chino inoverengerwa. Panguva yekuzvitakura, kuwedzera uremu hakudzivisiki uye kwakakosha kune hutano hwaamai uye nekukura kwemucheche, asi mubvunzo unomuka, sei kusawana zvakanyanya?
Nzira yekudzivisa sei kuwedzera uremu panguva yekuzvitakura?
Kuwana uremu hwakawandisa kunobatanidzwa nemaitiro ekudya, mune mamwe mazwi, maitiro kune chikafu. Vakadzi vakawanda vanotenda kuti vanofanira kudya maviri panguva yekuzvitakura. Zvido zvevakadzi vane pamuviri zvekoriori, zvinovaka muviri (protein, mavitamini nemaminerari) zvakakwirira kudarika zvevamwe vakadzi, asi izvi hazvirevi kuti haugoni kuzviramba chero chinhu.
"Idya vaviri", "Zvese zvinobatsira zvakapinda mumuromo mangu", "Mushure mekuzvitakura ndichadzikira uremu nekukurumidza", "Zvino ndagona", "Ndinoda kuzvipuruzira" - izvi nezvimwe zvakawanda kuzvinyengedza. kusavimbika. Zvidzidzo zvakasimbisa kuti mufambiro wekudya waamai uye huwandu hwemakirogiramu hunowanikwa panguva yekuzvitakura hunokanganisa maitiro ekudya kwemwana uye kuumbwa kwemuviri wake. Kana mukadzi akawana mafuta akawandisa panguva yekuzvitakura, ipapo mikana yemwana inotarisana nechinetso chekurema uye kuwedzera kunowedzera.
Izvo zvinodikanwa chaizvo zvevakadzi mukutanga trimester ndeye +100 ekuwedzera macalorie pazuva. Kupfuurirazve, iyo calorie yemukati inokwira uye inochengetwa padanho rimwe chete:
- Hupenyu hwekugara - +300 ekuwedzera macalorie pazuva;
- Kuva nekushanda nguva dzose - +500 ekuwedzera macalorie pazuva.
Iwo ekuwedzera macalorie anowedzerwa kune yekuchengetedza calorie kudya. Muhafu yekutanga yekuzvitakura, zvakakosha kugamuchira zvishoma 90 g yemapuroteni, 50-70 g yemafuta zuva rega rega, iyo yakasara yekoriori yemukati inofanira kunge iri makabhohaidhiretsi. Muchikamu chechipiri chekuzvitakura, mapuroteni anodiwa anowedzera - 90-110 g, mafuta uye makhahydrates anoramba ari pamwero wakafanana (calorizer). Panyaya yevakadzi vane pamuviri, mapuroteni akawanda ari nani pane zvishoma. Kushaikwa kwayo kunoita kuti fetal irege kukura.
Sezvauri kuona, hapana chikonzero chekudya kaviri servings uye kuenda pamusoro. Iwe unogona kuvhara maitiro matsva nemamwe maviri ekuwedzera ane hutano.
Chii chinofanira kubviswa kubva pakudya?
Muviri wemukadzi ane pamuviri igetsi rekudya kunovaka muviri kumwana, saka kusarudzwa kwechikafu hakufanirwe kutorwa zvisina basa.
Izvi zvinotevera hazvifanirwe kubviswa mukudya:
- Mamwe marudzi ehove (tuna, swordfish, king mackerel) nekuda kwekuwanda kwazvo kwesimbi inorema;
- Fodya (fodya uye hookah) uye kudzivisa kushamwaridzana nevasvuta (vanonzi vanosvuta fodya);
- Unpasteurized mukaka uye cheese, blue cheese;
- Zvigadzirwa zvekusvuta uye soseji;
- Doro;
- Caffeine;
- Zvigadzirwa zvemhuka zvakasvibirira (nyama ine ropa, carpaccio, sushi, nezvimwewo).
Uye iwe unofanirwawo kudzikamisa zvakanyanya chikafu chine yakakwira shuga yemukati (confectionery, yakabikwa zvinhu) uye usape kune chishuwo chekudya zvinokuvadza. Huwandu hweshuga kubva kune zvese zvekudya hazvifanirwe kudarika 40-50 g pazuva (calorizator). Panguva yekuzvitakura, mukadzi ane mhosva kwete iye oga, asiwo nekukura kwakanaka kwemwana.
Ndezvipi zvekudya zvinodiwa panguva yekuzvitakura?
Mumwe anogona kunyora kuti zvinhu zvose kunze kwezvakarambidzwa, asi izvi zvingasava zvechokwadi zvachose. Zvimwe zvekudya zvine zvinodiwa zvakanyanya nekuti zvine chikafu chinodiwa pakuumbwa uye kukura kwe fetus, pamwe nekuchengetedza hutano hwaamai.
Chii chinofanira kuiswa mukudya:
- Mapuroteni emhuka - Zvakakosha kuisa zvakasiyana-siyana muzvokudya zvako zvezuva nezuva. Semuenzaniso, mazai emangwanani, huku yemasikati kana nyama, huku yekudya kwemanheru kana hove, yekudya, mapuroteni emukaka.
- Zvokudya zvakakwirira mu vitamini D - mazai, cheese, chiropa, salmon, uyewo kuva muzuva 2-3 nguva pavhiki kwemaminitsi 20-30. Vanachiremba vanowanzonyora vhitamini D zvinowedzera nokuti zvakaoma kuvhara zvinodiwa zvezuva nezuva nezvokudya zviri nyore.
- Omega-3 mafuta - hove dzine mafuta, flaxseed mafuta, flaxseeds.
- Kunobva folic acid miriwo nemishonga.
- Vitamin B12 - inowanikwa mumapuroteni ezvokudya zvemhuka.
- Zvitubu zve calcium ndeyemukaka uye yakaviriswa zvigadzirwa zvemukaka, nzungu.
- Kunobva iron inyama, chiropa, nzungu, mhodzi, zviyo zvakasiyana-siyana, muriwo nemakwenzi.
Chiremba anogona uye anofanira kupa mamwe mavhitamini nemamineral akati wandei nenzira yekuwedzera, sezvo chikafu choga chingave chisina kukwana. Hazvizivikanwe kuti zvakapfuma sei mukudya uye kuti izvi zvinovaka muviri zvinotorwa sei.
Panguva yekuzvitakura, zvakakosha kuti unzwisise kuti kudya kwakakodzera kweamai vane pamuviri hakuzongomuponesa kubva pakuwedzera uremu, asiwo kuderedza njodzi dzekukura kufutisa, chirwere cheshuga mellitus, hypertension uye zvirwere zvemwoyo mumwana. Muviri wemukadzi wega wega wakasiyana, saka, chiremba anotsanangura zvinovaka muviri, kuwedzera kudya kwekuwedzera uye chirongwa chavo.