Zvinowanzotaurwa kuti kudya kwekutanga kwezuva ndiko kunonyanya kukosha kwezuva uye nechikonzero chakanaka: muviri wako wakatsanya kwemaawa gumi kusvika ku10 uye naizvozvo hauna kuwana simba. Kunyanya kukosha panguva yekuzvitakura ndeyekudya kwemangwanani, kusanganisira kune vakadzi vanowanzoita senge.

Chisvusvuro chako chakakodzera chichava icho chichave chiyero chakakodzera kugutsa zvishuwo zvako uye kuzadzisa maitiro ekudya kwemangwanani kwakaringana. Zvinotapira kana zvinonaka, kune zvakawanda zvakaringana kudya kwemangwanani sekune zvishuwo zvemukadzi ane pamuviri.

Asi zvose zvichapa panguva imwe chete makhahydrates ayo anonyanya kupa simba kumasero ehupenyu, mafuta anokosha pakushanda kwavo kwakakodzera, calcium yekukura kwemwana uye zvechokwadi, mavitamini, minerals, fiber uye antioxidants.

Kana yakanyatsogadzikana, kudya kwemangwanani kunogona:

• kudzivisa kutsanya kwenguva yakareba izvo zvinogona kukanganisa kukura kwemwana
• kuzadzisa zvinodiwa neglucose ye fetal
• kusangana nevhitamini nemamineral zvinodiwa zvaamai nemwana
• dzivisa matambudziko ekufambisa kana chigadzirwa chezviyo chisina kucheneswa uye kana muchero wakadyiwa uri mutsva
• dzivisa kunzwa kusingafadzi kwenzara masikati asati asvika uye dzivisa snacking, iyo ndiyo chikonzero chekuwedzera uremu.

Uye kana iwe uri mumwe we50% yevakadzi vane pamuviri vane kusvotwa, kudya kwemangwanani kwakanaka kunobatsira chaizvo kuvazorodza nekuti rangarira kuti nzara inowedzera kusvotwa.

Ipa hutano hwakanaka hwehuni: yakaderera GI makhahydrates

Sezvaungave uchiziva, makabhohaidhiretsi ndiwo huni hwemuviri wako, uye zvechokwadi, mwana wako. Asi chenjera: haasi ese makabhohaidhiretsi anosikwa akaenzana kubva pane zvinovaka muviri maonero. Isu takajaira kuti kune mashuga anononoka neshuga. Mafungiro aya haasi echokwadi zvachose. Kutaura chokwadi, kune marudzi maviri emacarbohydrates:

• Idzo dzinowedzera zvakanyanya mazinga eshuga yeropa uye zvino konzera reactive hypoglycemia. Izvi zvinoguma, mushure mekudya, kunzwa kusingafadzi kwekuneta, nzara kana kunyange kusagadzikana. Aya anonzi akakwira GI (Glycemic Index) makabhohaidhiretsi. Nezvekudya kwemangwanani, izvi zvine chekuita nechingwa chichena semuenzaniso, asiwo chingwa chakazara, chakanatswa "chisvusvuro chekudya chemangwanani" zviyo, chena, shava uye shuga yakazara uye akawanda makuki.
• Idzo dzinokonzera kuwedzera kuri pakati nepakati mushuga yeropa uye izvo zvisiri izvo zvinokonzera reactive hypoglycemia. Ivo vari kuguta kwenguva refu uye vanokubvumidza kuti udzivise nzara pakati pekudya. Aya ndiwo akabatanidzwa chingwa, chingwa chitema, Wasas fibers, oatmeal, flaky muesli, oleaginous michero (maarumondi, walnuts, hazelnuts, nezvimwewo) uye yakawanda yakawanda yemichero. . Izvo zvinotevera zvinotapira zvakare zvakaderera GI: fructose, agave syrup, xylitol, kokonati shuga, acacia uchi.

Sezvauri kuona, ichi chikamu chechipiri chemakhahydrates anofanirwa kufarirwa kunyanya sezvo akapfuma mavhitaminzi, zvicherwa, fiber izvo zvinokutendera kuti udzore hutano hwako hwakakwana nekudzivirira kupomba sitiroko pakati pekudya.

Zadza mavhitamini

Mukutaura kwevhithamini, hapana chinokunda michero nemiriwo! Yakapfuma muvhitamini, zvicherwa, fiber uye antioxidants, iwo anowanzo chikafu chine hutano. Miti yemiriwo yakakurumbira (celery, karoti, fennel, zucchini, nezvimwewo) asi kana iyo isiri kapu yako yetii, ramba uri mukirasi nekusarudza muchero waunosarudza. Zvakanakisisa zvingave kusiyanisa michero yako nguva dzose kutora mukana wehutano hwakanaka hweumwe neumwe wavo uye kuishandisa kutsva kuti ubatsirwe nehuwandu hwehuwandu hwevhithamini, kuchengetedza fiber (yakakosha pakufamba kwematumbo) uye ma antioxidants anowanikwa. . . Cheka kuita zvidimbu uye zvakasanganiswa nemukaka uye zviyo, ivo vachagadzira chikafu chamangwanani chakakwana! Michero yemichero uye smoothies inzira inonaka yekuchengetedza mavhitamini, chero bedzi ichisvinwa kana kusanganiswa kumba. Kashoma kutora anopfuura maminetsi maviri, funga nezvazvo!

Pineapple, peach, apricot, nectarine, apuro, pear, mango, bhanana, michero mitsvuku, clementines, orenji, mazambiringa, quince, fig, persimmon, kiwi, nectarine, melon, plums, mazambiringa… runyorwa runoenderera!

Pasina kukanganwa calcium!

Panguva yekuzvitakura, calcium inoita basa rinokosha mumapfupa emapfupa uye kukura kwemwana. Zvigadzirwa zvemukaka, zvingave kubva kumombe, gwai kana mbudzi, yakanaka kwazvo sosi yecalcium: yoghurts, white cheeses, faisselle, diki Swiss, chizi, mukaka. Kune vakadzi vasingadyi zvigadzirwa zvemukaka zvemhuka, kungave nekusashivirira kana kuravira, zvinwiwa zvemuriwo ndiyo imwe nzira yakanakisa, chero vakasarudza yakakwenenzverwa necalcium. Kune zvinwiwa zvemiriwo zvealmond, hazelnut, oat, spelled, chestnut, mupunga. Soy-based products (yoghurts kana zvinwiwa zvemuriwo) zvinofanirwa kudziviswa panguva yekuzvitakura nekuti zvishoma zvinozivikanwa nezvenguva refu mhedzisiro ye phytoestrogens yaainayo.

Funga nezvemafuta

Kusiyana nekutenda kwakakurumbira, mafuta haafaniri kurambidzwa. Zvakatosiyana nazvo! Nokuti kana vakasarudzwa zvehutano hwakanaka, vanoita basa rekudzivirira patsinga dzako uye vanobvumira kukura kwakanaka kwetsinga dze fetus uye masero ayo eziso. Butter ine mukana wekupfuma muVitamin A, inobatanidzwa mumashandiro ekuona, kudzivirira ganda, kukura uye kuramba utachiona. Iinewo Vitamin D iyo inobatsira kugadzirisa zvirinani calcium. 10 g yebhota kuperekedza chingwa chako imari yakakwana. Kuti uzadze nemhando yakanaka yemafuta acids, unogona kusarudza almond kana hazelnut puree somuenzaniso (zvichida zvakakwana uye pasina shuga yakawedzerwa).

Hydrate zvakanaka

Mushure mekurara kwehusiku, zvinodikanwa kuti uise mvura zvakanaka uye izvi zvinonyanya kushanda panguva yekuzvitakura. Mvura yakakosha zvechokwadi kuwedzera huwandu hweropa kudiridza placenta, kuvaka amniotic fluid uye kugadzira placenta. Kana girazi remvura paunomuka risingakufadzi, tora nguva yekuzvigadzirira kofi yakanaka kana tii yakanaka (zvichida decaffeinated kana decaffeinated), mushonga wemishonga kana chicory-based drink kana uchida. Icho chinonyengera kunwa zvinenge zvakaenzana negirazi guru remvura (250 ml). Miti yemichero ichangobva kusvinwa inzira yakanaka yekutanga zuva nekuti michero yese yakapfuma mumvura.

Nausea inotanga mumavhiki ekutanga enhumbu uye kazhinji inopera panopera trimester yekutanga. Zvisinei, mu20% yezviitiko, vanopfuurira, dzimwe nguva kunyange kusvika pakuguma kwepamuviri. Heano mamwe matipi ekukubatsira kubvisa izvi zvisingafadzi zviratidzo:

• Pamudumbu usina chinhu, inwa zvishoma sips emvura. Mvura ine carbonated inoita seinonyanya kushanda.
• Usasvetuka chero chikafu uye chengetedza kuti uve nekudya kwakanaka kwemangwanani. Zviri nani kuti utange kudya chimwe chinhu uchiri pamubhedha, usati watombomuka. Zvisinei, dzivisa kurara pasi pakarepo mushure mekudya kwako uye, zvakanaka, mirira maminetsi mashanu kusvika ku5 usati wabuda pamubhedha.
• Kamura chikafu chako muzvidimbu zvidiki, zvidiki zvekudya, uye kana usiri nzara mangwanani, namatira chikafu chakareruka semukaka nemuchero kuti utange. Iwe unozopedzisa nechigadzirwa chezviyo gare gare mangwanani uye nemamwe maarumondi semuenzaniso.
• Dzivisa kudya kwemangwanani kunorema uye kwakakora, kwakaoma kugaya. Saka dzivirira makeke uye zvigadzirwa zvemaindasitiri senge pondo keke, donuts kana mabrioches.

Heino muenzaniso wekudya kwemangwanani kune vateveri vechikafu-butter-jam:

• Chinwiwa chinopisa: infusion, kofi kana tii (zvichida decaffeinated kana decaffeinated)
• 60 g yezviyo zvakawanda kana chingwa cheflaxseed
• 10 g bota
• 2 tbsp. kuti c. kuparara
• 1 ndiro yemukaka, 1 yogati kana 1 faisselle kana 2 diki Swiss kana 1 kubva kubva blanc
• 1 muchero wemwaka, yakazara kana mujusi

Kune vakadzi vanofarira kudya kwemangwanani kwekutanga, nekusiyana kwakawanda, 100% mavhitamini, akapfuma mufiber uye Omega-3:

• Chinwiwa chinopisa: infusion, kofi kana tii (zvichida decaffeinated kana decaffeinated)
• 40 g yehupfu
• 100 g yekottage cheese kana 1 yogati
• Michero yemafuta yaunosarudza (1 chitsama): maarmonds, walnuts kana hazelnuts
• 1 muchero mutsva wemwaka wakachekwa kuita zvidimbu: 1 apuro, 1 pear, 2 kiwis, 2 clementines, 1 peach, 3 apricots, 1 peach, 1 brugnon, 100 g yemuchero mutsvuku kana 1/2 bhanana kana 1/2 mango.
• 1C kusvika c. shuga, fructose kana agave manyuchi
• Sarudzo ye: vanilla bhinzi kana sinamoni

Sakanidza oatmeal nemukaka nemuchero. Ita zvinotapira maererano nezvaunofarira uye pamwe wedzera vanilla kana sinamoni.