Mukati
Kubereka: kudya kunotora
Tinoziva kuti zvokudya zvakawanda zvinokanganisa sei utano hwedu. Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti zvinokanganisawo kubereka. Paunenge uchida mwana, kusarudzwa kwemakhahydrates, zvigadzirwa zvemukaka kana mavhitaminzi hazvina kurongeka! Zvimwe zvekudya zvine kugona kuvandudza kunaka kweiyo ovulation muvakadzi kana urume muvarume. Asi zvino, chii chatinofanira kuisa mundiro yedu kuwedzera mikana yako yekuita pamuviri?
Ndezvipi zvekudya zvekufarira kubata pamuviri?
Unorota uchiita pamuviri here? Kubva zvino zvichienda mberi, zviri nani kudzivisa zvokudya zvine high glycemic index (GI), kureva izvo zvinokurumidza kuwedzera huwandu hweshuga muropa (shuga yakacheneswa, hupfu chena, mbatatisi, sodas…).
Kushandiswa kwavo kunozoguma kugadzirwa kwakanyanya kwe insulin kuburikidza nerwatata. Nekudaro, zvakaratidzwa kuti inodzokororwa hyperinsulinemia inogona kukanganisa ovulation.
Kurudzira pasi GI zvokudya, sai zviyo uye upfu, miriwo yakaoma, michero, miriwo, agave syrup, nezvimwewo.
Maitiro akanaka aunotanga nhasi anozobatsira kana iwe uchitarisira Mwana. Chokwadi, kudya macarbohydrates pamberi uye panguva yekuzvitakura kunobatsira kudzivirira njodzi yegestational chirwere cheshuga.
Fiber inobatsira kunonoka kutorwa kweshuga kana macarbohydrates nemuviri, nokudaro kudzora kugadzirwa kwe insulin. Uyezve funga nezvembeu yeflakisi kana squash, blond psyllium, agar-agar kana oat bran, iyo iwe unogona kuwedzera kune miriwo yako yakasvibirira kana yogati.
Wedzera kubereka kwako: sarudza mafuta akakodzera
Hapana mubvunzo wekudzinga mafuta kubva pakudya kwako paunenge uchiedza kubata mwana! Iwe unongofanirwa kuita sarudzo chaiyo ...
Un yakanaka omega-3 kudya inobatanidzwa mukushanda kwakafanira kwomuviri wedu, uye naizvozvo kuya kwegadziriro yedu yokubereka nayo. Kunyangwe iwe uri "pakuyedzwa mwana", zvakakosha kubatanidza aya mafuta acids mukudya kwako kwemazuva ese. Kuda muorivhi, rapeseed, walnut kana linseed mafuta uye majarini akapfuma mu omega-3 kune mamwe mafuta. Gara uchidya hove dzine mafuta (dzakadai semackerel, anchovies, sardines, salmon, cod liver, nezvimwewo), hove dzegungwa nemazai kubva kuhuku dzakasimudzwa pamhepo kana kubva mukurima organic.
Kuziva : omega-3s kuti ucharamba uchimwira panguva yekuzvitakura kwako shandisa kukura kwetsinga dzemwana wako.
Trans fatty acids, pamusoro pekusimudzira kufutisa, chirwere chemwoyo, chirwere cheshuga nekenza, inokanganisa kubereka. Vanovanza kunyanya mukudya kwakagadzirirwa uye zvimwe zvigadzirwa zvemaindasitiri, pasi peshoko rokuti "hydrogenated muriwo mafuta“. Verenga zvinyorwa zvakanyatsonaka!
Kuronga kwevana uye kudya: sarudza zvigadzirwa zvemukaka zvakakodzera
Kana iwe uchida mwana zvachose, donhedza iyo 0% yoghurts uye mukaka wakanyungudutswa ! Maererano nevatsvakurudzi veHarvard, izvi zvigadzirwa zvemukaka, zvakaderera mumafuta, zvinokanganisa kuenzana kwehomoni dzedu dzepabonde. Mhedzisiro: iyo silhouette inogona kunge yakaonda, asi maovha anotora gehena.
Zvakare, iyo zvese zvemukaka zvigadzirwa zvaizovandudza kubereka kwedu, chero kuri kwemhando yakanaka.
Kushandisa chigadzirwa chemukaka chimwe chete kusvika maviri pazuva kunogona kubatsira kudzorera ovulation. Kurudzirai semi-skimmed mukaka (kana uchinyatsoda), mukaka wakakwana, fromage blanc, Swiss cheese nemayoghurts asina-low-fat. Ice cream uye cheese zvinosarudzwawo, asi muhuwandu hunonzwisisika.
Vitamin B9: iyo yakakosha chikafu chekuwedzera
Folic acid, kana vhitamini B9, ndiyo zvakakosha kuvakadzi vezera rekubereka. Iyi vhitamini yakakosha inotora chikamu mukufambira mberi kwakanaka kwekuenda kumwedzi, nokudaro, mune iyo yeovulation uye kubata pamuviri ... Dambudziko rega: vakadzi vezera rekubereka havadyi zvakakwana. Ndicho chikonzero nei zvisingawanzo kurongerwa folic acid nachiremba wako paunenge uchiedza kubata pamuviri. Nhau dzakanaka, iwe unogona zvakare kuzviisa mundiro yako! Mienzaniso yezvikafu zvakapfuma mufolate: sipinachi, lettuce yegwayana, watercress, nyemba, melon, chestnut, oats, buckwheat, quinoa, mussels, clams, brewer's yeast, walnuts, chickpeas ...
Folic acid inewo zvakawanda zvinobatsira kana mwana wako angotanga. Adminsted mwedzi mishoma vasati vabata pamuviri uye panguva yekutanga yetatu yekuzvitakura, inoderedza njodzi yekusvodza, inodzivirira mwana kubva kune zvimwe malformations (Kubva tube neural kunyanya inonzi spina bifida) uye inodzivirira prematurity.
Zvokudya Zvokudzivisa Kuti Uwedzere Mikana Yako Yekubata Pamuviri
Kana paine chikafu chekufarira kubata pamuviri, kune zvakare chikafu icho zviri nani kudzivirira, kana zvirinani izvo zvakakosha kudzikamisa kushandiswa. Iyi ndiyo nyaya ye zvakagadzirwa uye zvigadzirwa zvemaindasitiri, ayo anowanzo kukora, ane munyu wakawandisa kana kutapira uye ane zvakawanda zvinowedzerwa. Izvi ndizvo zvekare zvezvikafu zvakakangwa, makeke, nyama tsvuku nenyama inotonhora, doro nekofi.
Watchword : kudya kwakasiyana-siyana uye kwakadzikama kunopa rudado rwenzvimbo kune michero yemwaka nemiriwo, zviri nani organic kudzivirira mishonga yezvipembenene zvakanyanya sezvinobvira.