“Chiremba wangu anoti ndinofanira kunwa rita rimwe chete remukaka wemombe pazuva; vabereki vangu vane chokwadi chekuti ndiri kuita chimwe chinhu chinokuvadza, uye ndinototanga kukahadzika kuti zvese zviri mugwara nekudya kwangu. Kunyangwe mutsigiri akasimba uye ane ruzivo rwekudya kwezvirimwa anogona kusangana nekusahadzika panguva yekuzvitakura. Mushure mezvose, avo vanonzi nyanzvi vose vanobvunza nezvekudya kwake.
Zvechokwadi, zviri nyore zvakakwana kutevera kudya kwevegan panguva yekuzvitakura chero bedzi kune zvokudya zvinosangana nezvinodiwa zvako uye zvemwana wako. Tsvakurudzo dzakatevedzana dzakaitwa munharaunda yemusha umo kudya kwevegan chiri chikamu chehupenyu hune hukama hwevanhu zvakaratidza kuti vegans vanogona kuve nenhumbu dzine hutano uye vana vane hutano. Hezvino zvimwe zvinhu zvakakodzera kufunga zvakasiyana.
Kuwedzera kwehuwandu
Imakirogiramu mangani aunowana panguva yekuzvitakura ane chekuita nekukura uye hutano hwemwana wako pakuzvarwa. Kana iwe wakanga uri pasi pehuremu usati waita pamuviri, unofanira kuedza kuwana 28-40 mapaundi. Avhareji uremu mukadzi anofanira kuvavarira makirogiramu 25-35 ehuremu, uye vakadzi vakafuta vanofanira kuvavarira kuwana isingapfuure 15-25 mapaundi. Amai vechidiki vangada kuisa 30-45 pounds.
Vakadzi vakawanda vegan vakaonda uye vanorema zvishoma nezvishoma pakutanga kwepamuviri. Kana iri nyaya yako, saka iwe unofanirwa kudya zvimwe zvekudya. Zvichida kudya nguva dzose kana zvokudya zvine macalorie akawanda zvichakubatsira kuti uve nani. Vakawanda vanoona zviri nyore kusadya zvakawanda, asi kunwa. Semuenzaniso, soy smoothie - mukaka wesoya unosanganiswa nemuchero uye tofu kana soy yogurt - manheru kwemavhiki akawanda apo kuwedzera kunononoka.
Mamwe masosi akaomeswa emakoriyumu anosanganisira nzungu uye nut butters, michero yakaomeswa, uye legumes. Iwe unofanirwa kuvavarira kuwana anenge mazana matatu nemakumi mana emamwe macalories pazuva muchipiri uye mazana mana nemakumi mashanu ekuwedzera macalorie pazuva mutatu retatu remimba. Kana uremu hwako huchiita sehwakanyanya kukurisa iwe nachiremba wako, ongororazve marudzi ezvokudya zvaunodya. Nekungotsiva zvihwitsi uye chikafu chine mafuta nemichero, miriwo, zviyo, uye nyemba, unogona kuwana huremu huri pakati nepakati. Kurovedza muviri kwezuva nezuva kunokurudzirwa nemutarisiri wako wehutano kunogonawo kubatsira.
Protein
Iwe unogona kunzwa yakawanda mibvunzo pamusoro pekuti uri kuwana mapuroteni akakwana here. Kana kudya kwako kwakasiyana zvakakwana uye kuine mapuroteni akanaka akadai sezvigadzirwa zvesoya, bhinzi, uye zviyo, uye ukawedzera uremu, unogona kuzorora uye kusanetseka nezvekuwana mapuroteni akakwana. Madzimai akawanda anowedzera mapuroteni nekudya zvakawanda zvezvokudya zvavanogara vachidya. Semuenzaniso, unogona kuwedzera magiramu makumi maviri neshanu eprotein kune yako yenguva dzose kudya nekudya 25 mabheji makuru kana 2-1 / 1 makapu elentil kana tofu uchinwa 2-3 / 1 makapu emukaka wesoya.
Calcium uye Vitamin D
Vegans vanowanawo mibvunzo yakawanda nezve calcium. Zvose calcium nevhitamini D zvakakosha pakukura kwemapfupa nemazino emwana. Pane humwe humbowo hwekuti vakadzi vane pamuviri vanojaira kune yakaderera yekudya calcium uye yakawedzera zvinodiwa nekuwedzera kunyura kwecalcium uye kuderedza kurasikirwa kwecalcium. Ichi chidzidzo chakasiyana, asi musimboti uyu unogona kukwidziridzwa kune vegans vane kudya kwavo kunogona kunge kwakaderera mu calcium. Zvisinei, kurudziro yemazuva ano ndeye 1300 mg ye calcium pazuva kune vakadzi pasi pe19 uye 1000 mg yevakadzi vane makore 19 kusvika ku50. Vakadzi vane pamuviri vegan vakadzi vanofanira kuita nhamburiko dzakakosha kuti vadye 8 kana kupfuura kugoverwa kwezvokudya zvine calcium zuva rega rega.
Vakadzi vane pamuviri vanogamuchira chiedza chezuva nguva dzose havadi imwezve vhitamini D. Zvisinei, kana chiedza chezuva chisina kukwana, 15 micrograms yevhitamini D pazuva inofanira kutorwa. Vitamin D inofanirwa kungoshandiswa chete nemvumo yenyanzvi yako yehutano, sezvo madosi akakwira evhitamini iyi anogona kuve muchetura. Zvokudya zvakasimbiswa ndeimwe nzira yekuzadzisa zvaunoda vhitamini D.
Iron
Iron inoshaya anemia haina kujairika panguva yekuzvitakura mune vese vakadzi vezvinomera uye vasiri vegetarian. Kudiwa kwesimbi kunowedzerwa zvikuru panguva yekuzvitakura nekuda kwekuwedzera kweropa raamai uye nekuda kweropa rinogadzirwa nemwana. Iron supplements mune yechipiri neyechitatu trimester inowanzokurudzirwa pamwe chete ne-iron-rich chikafu. Iron supplement inogona kudiwa kana paine anemia. Iron supplements haifanirwe kutorwa necalcium supplements asi inofanira kutorwa pakati pekudya kuti iwedzere kunyura. Kunyangwe kana masimbi ekuwedzera achishandiswa, vakadzi vane pamuviri vanofanira kudya chikafu chine iron sechingwa chezviyo, bhinzi dzakaomeswa, tofu, uye miriwo yemashizha yakasvibira zuva nezuva.
Vhitamini V12
Kugara uchitora vhitamini B12 kubva kune zvinowedzera kana zvikafu zvakasimbiswa zvinokurudzirwa kune ese ane nhumbu vegans. Vitamin B12 inobata basa rinokosha mukukura kwe fetus.
Folic acid
Folic acid inozivikanwa nekubatana kwayo nehurema hwekuzvarwa hunonzi neural tube defect. Ongororo dzakaratidza kuti vakadzi vane vana vakazvarwa vaine hurema uhwu vakawana folic acid shoma uye vaive neropa refolate rakaderera pane mamwe madzimai. Folic acid yakakosha pakubata pamuviri kwekutanga (mukadzi asati aziva kuti ane pamuviri) pakukura kweneural chubhu.
Zvikafu zvakawanda zvevegan, zvinosanganisira zvingwa zvakasimbiswa, pasta, bhinzi dzakaomeswa, miriwo yemashizha egirinhi, uye muto weorenji, manyuko akanaka efolic acid. Chikafu chevegan chinowanzo pfuma mu folic acid, zvisinei, kuchengetedza mwana wavo asati azvarwa akachengeteka, vakadzi vanoda kuve nepamuviri vanofanirwa kutora ma supplements kana kushandisa zvikafu zvakasimbiswa zvinopa 400 micrograms yefolic acid pazuva. Docosahexaenoic acid (DHA)
DHA is fatty acid inowanikwa muhove dzine mafuta. Inoita basa rakakosha mukukura kwehuropi uye retina. Linolenic acid inowanikwa muflaxseed, flaxseed mafuta, rapeseed mafuta, walnuts, uye soya bhinzi. Idya chikafu ichi nguva nenguva uye dzivisa chikafu chine trans mafuta. Vamwe vakadzi vanosarudza kushandisa vegan microalgae-derived DHA supplements.
Iodine
Vegan vane pamuviri vanoshandisa munyu vanofanira kushandisa munyu une iodized patafura uye pakugadzira chikafu. Sangano reAmerican Thyroid Association rinokurudzira kuti vakadzi vane pamuviri vanogara muUnited States neCanada vatore mavhitamini ane 150 micrograms yeiodine zuva nezuva.
Ese aya ekudyara-based diet optimization matipi anonzwika zvakanaka kune vakadzi vazhinji vane nhumbu. Ndezvipi zvipingamupinyi zvinogona kumuka mukutevera kudya kwemiriwo kune utano?
Nausea uye kurutsa
Kurwara kwemangwanani kunonetsa vakadzi vazhinji vane pamuviri, uye vakadzi vevegan havasi ivo. Vakadzi vakawanda vanosemburwa nezvokudya zvinoumba chikamu chikuru chezvokudya zvavo, zvakadai semasaladhi, bhinzi dzakaomeswa, uye mukaka wesoya. Kuvenga uku kwakajairika panguva yekuzvitakura uye kunofungidzirwa kuve kwakabatana nekunzwa kunhuhwirira uye shanduko yehomoni.
Muchikamu chechipiri chetatu, unofanira kudya mamwe macalories anosvika mazana matatu nemakumi mana pazuva, uye mukati meyechitatu trimester, 340 mamwe macalorie pazuva pane asati abata pamuviri. Zvikafu izvi zvinogona kupa mamwe macalories anodiwa panguva yekuzvitakura: raisin muffin, muto weapuro, miriwo mitsva nemichero, muffin uye mabhegi, soya yogati, gingerbread makeke, mupunga pudding, nzungu nemichero yakaomeswa, pizza, pea patties.
Kana ichinaka, idya! Edza kudya zvokudya zvine mafuta mashoma uye macarbohydrates akawanda. Vanogaya nekukurumidza uye vanogara mudumbu kwechinguva chidiki, zvichiita kuti kusvotwa kushoma.
Idya kazhinji. Dzimwe nguva kusvotwa kunobva panzara.
Dzivisa kudya kune kunhuwa kwakasimba. Dzimwe nguva zvokudya zvinotonhora zvinobvumirwa zviri nani nokuti hazvinhuhwi zvakanyanya. Pane ari kubika uye hausi kugadzikana nezvinonhuwa, kana zvichiita, buda mumba uchibika. Iva nechokwadi chekunwa muto, mvura, mukaka wesoya, kana miso soup kana iwe usingakwanisi kudya zvokudya zvakasimba. Ramba uchiedza kudya zvose zvaunogona.
Bata chiremba wako kana usingakwanise kunwa chero mvura mukati maawa makumi maviri nemana.
Kushaya nguva
Ungave uchishanda nguva yakazara uri kunze kwemba kana kuti pamba, mufungo wokugadzirira zvokudya zvemaoresa uye tudyo ungave uchinetesa. Kudya hakufaniri kuva kunonetesa. Kudya kunogona kuve kwakapfava, senge porridge nemuchero nemukaka wesoya, bhata renzungu rine crackers, kana mbatatisi yakabikwa ine saladhi.
Shandisa zvikafu zviri nyore sebhinzi dzemumagaba, miriwo isati yachekwa, uye svutugadzike nechando kuderedza nguva yekubika. Uyezve shandisa zvinobikira zvinopisa uye zvinocheka muriwo kuita kuti hupenyu hwako huve nyore. Flip mumabhuku ekubika zvirimwa zvekubika zvinokurumidza uye zviri nyore.
Chiremba wako
Nepo vanachiremba, vananyamukuta, uye vanamukoti vangave vachinyatsoziva nezvekudya kunovaka muviri, vazhinji vavo havazive nezvezvinomera uye kunyanya vegan nzira dzekudya. Mutariri wako wehutano angatanga kubvunza mibvunzo yakawanda pamusoro pezvaunodya uye kana iwe unogona kunyatsozadzisa zvaunoda. Tarisa izvi semukana wekudzidzisa mumwe munhu zvekutanga zvezvinomera. Edza kukurukura nachiremba wako zvimwe zvinhu zvinovaka muviri. Chengeta rekodhi yezvaunodya kwemazuva mashoma, izvi zvichabatsira kuvimbisa chiremba wako kuti uri kuita zvese nemazvo, kana kuratidza nzvimbo dzinoda kuvandudzwa.
Kana uine zvimwe zvinokunetsa kana mibvunzo, ungangoda kubvunza nyanzvi yezvekudya ane ruzivo nevadya miriwo. Rangarira, zvakasiyana-siyana zvekudya zvemuriwo zvinogona kuzadzisa zvaunoda iwe nezvemwana wako panguva ino inofadza.
Zvakakoshawo kufunga nezvengozi dzedoro uye kusvuta. Kunwa doro zvine mwero, pamwe nekugara nguva dzose, panguva yekuzvitakura kunogona kukanganisa kukura kwepfungwa uye mumuviri wemwana. Vakadzi vanofanira kudzivisa doro panguva yekuzvitakura. Kusvuta kwakabatanidzwa nehuremu hwekuzvarwa kwakaderera, izvo zvinowedzera mukana wematambudziko akasiyana ehutano. Kusvuta kunofanirawo kudziviswa panguva yekuzvitakura.