Mutungamiri weVegFamily.com, iyo yakakura online sosi yevabereki vanodya miriwo, Erin Pavlina anoudza nemuenzaniso wehupenyu hwake kuti kubata pamuviri uye zvirimwa hazvisi kungoenderana, asi zvinonyatsoenderana. Nyaya yacho yakazadzwa kusvika kumagumo nemashoko maduku, kuitira kuti vakadzi vane pamuviri vezvinomera vakwanise kuwana mhinduro dzemibvunzo inowanzozivikanwa:
Muna 1997, ndakachinja chaizvo kudya kwangu. Pakutanga ndakaramba zvachose nyama - ndakava wezvinomera. Mushure memwedzi ye9, ndakashandura kune chikamu che "vegans", ndiko kuti, ndakabvisa zvose zvemhuka kubva pakudya kwangu, kusanganisira mukaka uye zvigadzirwa zvemukaka (cheese, butter, etc.), mazai uye uchi. Iye zvino kudya kwangu kunongova kwemichero, miriwo, nzungu, zviyo nenyemba. Ndakazviitirei zvese izvi? Nokuti ndaida kuva neutano hwakanaka sezvinobvira. Ndakadzidza nyaya iyi, ndikaverenga mabhuku akawanda pamusoro penyaya iyi uye ndakaona kuti mamiriyoni evanhu pasi pano anonamatira kudya kwezvinomera. Vane utano hwakanaka, vanorarama kwenguva yakareba kudarika avo vanodya nyama nezvinogadzirwa nemukaka, uye vana vavo ndivo vana vakasimba uye vane utano hwakanaka panyika. Vegans vakaderera zvakanyanya panjodzi yegomarara, kurohwa kwemoyo, uye sitiroko uye kashoma kurwara nezvirwere zvakaita seshuga neasthma. Asi zvakachengeteka here kugara vegan paunenge uine pamuviri? Kwakachengeteka here kuyamwisa mwana pakudya kwemuriwo? Uye zvinokwanisika here kurera mwana sevegan pasina kuisa utano hwake pangozi? Ehe.
Pandakava nepamuviri (anenge makore matatu apfuura), vanhu vazhinji vakabvunza kana ndaizoramba ndiri vegan. Ndakatanga futi kuongorora zvangu. Ndakaverenga mabhuku pamusoro pevakadzi vanogara vegan panguva yekuzvitakura uye kudyisa vana vavo pakudya kumwe chete. Pane zvakawanda zvandisina kujeka, uye ndine chokwadi kuti nemiwo munozviziva. Ini ndichaedza kupindura yakajairika yemibvunzo ine chekuita nekuzvitakura, kuyamwisa uye kunotevera kudyisa kwemwana maererano nekudya kwakasimba kwezvinomera.
Chii chaunofanira kudya panguva yekuzvitakura?
Panguva yekuzvitakura, zvakakosha zvakanyanya kuchengetedza kudya kwakaringana - kukura kwakaringana kwe fetus kunoenderana neizvi. Vanodya miriwo vane pamuviri vane mukana wakakura: kudya kwavo kuzere nemavhitamini ese nemamineral salt anodiwa nemwana. Kana ukadya michero mishanu yekudya kwemangwanani uye mishanu yemiriwo yemasikati, edza KUTI Uwane mavhitamini akawanda! Zvakakosha kusiyanisa kudya kwako panguva yekuzvitakura kuitira kuti upe muviri huwandu hwakakwana uye huwandu hwevhithamini uye mineral salt. Pasi pane zvishoma zvingasarudzwa zvezvokudya zvezuva nezuva zvinopa zvose zvinovaka muviri izvo mukadzi ane pamuviri anoda. Nenzira, vasiri-vegetarians vakakodzerawo kune ndiro dzakarongwa.
Breakfast breakfast:
Bran hupfu mapanikake akarungwa nemaple manyuchi
Fruit puree
Cereal porridge ne bran, soy mukaka
Oatmeal nemaapuro uye sinamoni
Bran gorosi toast uye jamu yemichero
Yakarohwa Tofu nehanyanisi uye Red uye Green Peppers
Kudya:
Saladi yemiriwo uye lettuce nemafuta emichero kupfeka
Vegetarian Bran Bread Sandwich: Avocado, Lettuce, Madomasi nehanyanisi
Mbatatisi yakabikwa ne broccoli uye soy sour cream
Falafel sandwich ine tahini uye magaka
Ground pea soup
Kudya:
Pasta yakagadzirwa neupfu hwegorosi ne bran, yakarungwa ne marinara sauce
Makiki achanyura
Vegetarian pizza pasina cheese
Vegetarian brown mupunga uye tofu kurudzira-fry
Mbatata yakagochwa
Yakabikwa Beans neBBQ Sauce
sipinachi lasagna
Zvikafu zvishoma:
Popcorn ine Dietary Yeast
Michero yakaomeswa
michero yakakangwa
Nuts
MaProteins
Chero chikafu chine mapuroteni. Kana iwe uchidya zvakakwana macalorie zuva rega rega neakasiyana ezvekudya zvine hutano, unogona kuve nechokwadi chekuti muviri wako uri kugamuchirawo huwandu hunodiwa hweprotein nawo. Zvakanaka, kune avo vachiri kukahadzika izvi, tinogona kukupa zano kuti udye mamwe nuts uye legumes. Kana iwe uchingowana mapuroteni kubva kuzvirimwa, chikafu chako chirikushaya cholesterol, chinhu chinokonzera kuvharika kwetsinga. Usazviuraya nenzara - uye mapuroteni ari mukudya kwako achave akakwana iwe nemwana wako.
karusiyamu
Vanhu vazhinji, kusanganisira vanachiremba vakawanda, vanotenda kuti mukaka unofanira kunwiwa kuti uenderane nezvinodiwa nemuviri zvecalcium. Ichi hachisi chokwadi. Chikafu chemuriwo chakapfuma kwazvo mucalcium. Karusiyamu yakawanda inowanikwa mumashizha emashizha akadai se broccoli nekare, nzungu dzakawanda, tofu, majusi ane calcium supplement anogona kushanda sechitubu che calcium. Kuti uwedzere kudya ne calcium, zvakakosha kuwedzera molasses ne rum uye sesame mbeu pakudya.
Dambudziko rekushaya iron anemia
Imwe ngano yakapararira. Chikafu chakagadzikana, chakasiyana-siyana chemuriwo chine chokwadi chekupa iron yakakwana iwe nemwana wako ari kukura. Kana iwe ukabika mumapani esimbi, chikafu chinotora iron yakawedzerwa. Kudya michero yecitrus uye zvimwe zvekudya zvakakwirira muvhitamini C pamwe chete nesimbi-yakapfuma zvekudya zvinowedzerawo kubatwa kwesimbi. Zvakanakisa zvitubu zvesimbi zvinosanganisira prunes, bhinzi, sipinashi, molasses ane rum, pizi, mazambiringa akaomeswa, tofu, gorosi germ, gorosi bran, sitirobheri, mbatatisi, uye oats.
Ndinofanira kutora mavitamini here?
Kana iwe uine kudya kwakanyatsorongwa uye uchikwanisa kutenga zvigadzirwa zvemhando yepamusoro, haudi chero yakakosha mavhitamini complexes kuvakadzi vane pamuviri. Iyo chete vhitamini inoshomeka mukudya kwemuriwo ndeye B12. Kana iwe ukasatenga chikafu chakakosha chakasimbiswa nevhitamini B12, iwe unofanirwa kuishandisa nenzira yevhitamini yekuwedzera. Ini pachangu, handina kutora mavhitamini panguva yekuzvitakura. Chiremba wangu akanditumira nguva nenguva kuti ndinoongororwa ropa kuti nditarise folic acid, vhitamini B12, uye zvimwe zvinovaka muviri, uye kuverenga kwangu hakuna kumbodonha pasi penguva dzose. Uye zvakadaro, kana iwe usina chokwadi chekuti chinodikanwa chako chezuva nezuva chevhitamini chakakwana zvakakwana, hapana anokumisa kubva kutora vitamin complexes kuvakadzi vane pamuviri.
Kuyamwisa
Ndakayamwisa mwanasikana wangu kwemwedzi inosvika minomwe. Nguva yose iyi, sevanaamai vose vanoyamwisa, ndaidya zvishoma kudarika nguva dzose, asi handina kumbochinja kudya kwangu kwemazuva ose. Pakuzvarwa, mwanasikana wangu airema 3,250 kg, uye akabva awedzera uremu zvakanyanya. Kwete izvozvo chete, ndinoziva vakadzi vashoma vanodya miriwo vakayamwisa kwenguva refu kupfuura ini, uye vacheche vavo vakakurawo zvinoyevedza. Mukaka waamai vanodya miriwo hauna zvakawanda zvechetura nemishonga inouraya zvipembenene inowanikwa mumukaka wemukadzi anodya nyama. Izvi zvinoisa mwana wezvinomera munzvimbo yakanaka yekutanga, zvichimupa mukana wakanaka wehutano munguva iri pedyo uye iri kure.
Mwana achakura ane utano uye achishanda here?
Pasina kupokana kupi zvako. Vana vanorerwa pakudya kwemiti vanodya michero nemiriwo zvakawanda kupfuura vezera ravo vanodya zvigadzirwa zvemhuka. Vana vevegetarian havawanzo kurwara, vanotambura zvishoma kubva pakudya kwekudya. Pakutanga kwezvokudya zvinowedzera, michero nemiriwo purees inofanira kuiswa mukudya kwemwana. Sezvo mwana anokura, anogona kungotanga kupa zvokudya kubva patafura yemiti yemiti "yevakuru". Hezvino zvokudya zvishomanana izvo mwana wako ane chokwadi chokunakidzwa nazvo sezvaanokura: nzungu butter uye jelly sandwiches; michero nemichero cocktails; oatmeal nemaapuro uye sinamoni; spaghetti ne tomato muto; applesauce; raisin; steamed broccoli; baked potato; mupunga; soy cutlets nechero side ndiro; waffles, pancakes uye french toast ine maple syrup; mapanikake ane blueberries; ... nezvimwe zvakawanda!
In mhedziso
Kurera mwana asingadyi miriwo, kungofanana nomumwe mwana upi noupi, kunofadza, kunotusa, uye kushanda nesimba. Asi kudya kwezvinomera kunomupa kutanga kwakanaka muupenyu. Handidembi chisarudzo changu kweminiti. Mwanasikana wangu ane hutano uye anofara…hachisi icho chishuwo chinokosheswa naamai vese here?