Pamberi pemimba
Vitamin B ichabatsira kuchengetedza mwana wako asati azvarwa kubva kune zvimwe zvirema zvekuzvarwa. Iwe uchawana vhitamini iyi mumiriwo mashizha mashizha, bhinzi, uye zvikafu zvakasimbiswa (zvimwe zvingwa, pastas, uye zviyo). Kana uri kuronga kubata pamuviri, iva nechokwadi chokuti une zvokudya zvakakwana zveB-vitamini mukudya kwako.
Munguva yekuzvitakura
Saka zvino wave kudya kwevaviri. Asi mumwe wenyu achiri mudiki, saka hamuchadi zvimwe zvekudya. Madzimai akazvitakura anoda macalories anosvika mazana matatu pazuva kupfuura zvavanenge vadya – ingangoita kapu nehafu yemupunga, kapu yepizi, kana maapuro matatu ari pakati nepakati.
Kubata pamuviri haisi nguva yekutamba chikafu. Izvi zvakaratidzwa zvakajeka nenguva dzakaoma muHolland munguva yeHondo Yenyika Yechipiri, apo chikafu chakanga chakanyatsogoverwa zvokuti vanhu vakapotsa vaziya nenzara. Vakadzi vakanga vari mumimba yepakutanga panguva iyoyo vakabereka vana vakakura vane ngozi yakawanda yezvinetso zvehuremu uye chirwere chemwoyo zvichienzaniswa nevana vanaamai vaidya zviri nani panguva yekukura kwe fetus.
Zvakadini nokuwedzera uremu? Inogona kusiyana kubva pa11 kusvika ku15 makirogiramu. Kana iwe uri pasi pehuremu, pamwe zvishoma, uye kana wakafuta, zvishoma zvishoma.
Zvakadini neprotein, iron, uye zvimwe zvinovaka muviri zvinobatsira? Zvokudya zvakadyarwa zvinopa huwandu hwakakwana hweprotein kunyangwe pasina kusanganiswa kwakakosha kana kuwedzera - uye panguva yekuzvitakura zvakare. Nomuzvarirwo kuwedzera kudya kwako kudya kuchakupa puroteni yaunoda. Zvisinei, iwe uchada imwe iron, kunyanya muhafu yechipiri yemimba yako, saka ipfungwa yakanaka kudya mamwe mashizha emashizha akasvibira nebhinzi panguva ino. Vamwe vakadzi vanowana iron yakakwana nezvokudya; vamwe vangada zvinovaka muviri (kazhinji zvakatenderedza 30 milligrams pazuva). Chiremba wako anogona kutarisa zviri nyore nhanho dzako dzesimbi mukutanga uye pakati-pamuviri uye kuita kurudziro zvinoenderana.
Iwe unoda vhitamini B12 yehutano hwetsinga uye ropa, uye iyo yakavimbika sosi mavhitamini ekuzvarwa. Zviri nani kuti usavimba ne spirulina kana miso chete kuti upe muviri wako vhitamini B12.
Zvakadini neomega-3s, iwo "mafuta akanaka" akakosha kune hutano huropi uye tsinga hurongwa hwekuvandudza? Zvokudya zvakawanda zvezvirimwa, kunyanya flax, walnuts, uye soya bhinzi, zvakapfuma mualpha-linolenic acid, yakakosha omega-3 mafuta inoshandura kune mamwe omega-3s, kusanganisira EPA (eicosapentaenoic acid) uye DHA (docosahexaenoic acid).
Panguva yekuyamwisa
Kuyamwisa chipo chaicho kuna amai nemwana. Kuna amai, izvi zvinochengetedza nguva uye zvinobvisa mutengo uye kusagadzikana kwekudyisa mwana. Kumwana, kuyamwisa kunoderedza njodzi yekufutisa, chirwere cheshuga nemamwe matambudziko ehutano mune ramangwana. Chero bedzi muviri wako uchigadzira mukaka waamai, sezvakangoita panguva yekuzvitakura, iwe unozoda mamwe macalorie uye kudya kwakanaka.
Ngwarira zvaunodya - chaizvoizvo, mwana wako achadya zvakafanana. Zvimwe zvekudya izvo amai vanodya zvinogona kukonzera colic mumwana anoyamwa gare gare. Zvokudya izvi zvinosanganisira hanyanisi, broccoli, cauliflower, nechokoreti.
Sezvauri kuona, kudya-kwekudyara kwekudyara kweviri hakuna kuoma zvachose. Idya kudya kunovaka muviri uchitarisa miriwo, michero, zviyo zvakakwana, uye nyemba, uye wedzera zvikamu zvako zvakakodzera.