Kubata pamuviri inguva yakakosha kwazvo kumukadzi. Naizvozvo, hongu, iwe unofanirwa kunyatso kufunga nezvechikafu kuti ubatsire mwana wako kukura uye kumupa ane hutano hwakanyanya kutanga muhupenyu.
"Idya vaviri" haisi iyo yakanakisisa yekugadzirisa: kuwedzera kuwanda kwehuremu panguva yekuzvitakura kunogona kuomesa kubereka uye kutungamirira kumatambudziko ehutano. Hapana chikonzero chekupeta kaviri calorie yako yekudya nekuda kwekuti une pamuviri. Uyezve, izvi zvinofanirwa kuitwa pamutengo wezvigadzirwa zvakaderera zvakagadziriswa, izvo mwana anozopedzisira agamuchira. Asi zvakadaro, iwe uchafanirwa kuwedzera macalorie emukati mekudya - neanosvika mazana matatu kilocalories pazuva.
Pamusoro pezvo, pane zvimwe zvinovaka muviri zvaunofanira kuisa mukudya kwako panguva yekuzvitakura chero zvodii - kana zvichingodaro nekuti zvinobatsira kudzivirira kuremara kwekuzvara uye kudzikisira mikana yezvinetso. Heino runyorwa rwavo:
- Folate / folic acid
Folate (inowanikwa mune zvekudya zvechisikigo) uye folic acid (yekuwedzera) inonyanya kukosha mumazuva makumi maviri nemasere mushure mekubata pamuviri. Vanachiremba vanokurudzira kutora folic acid zvinowedzera, asi iwe unogona zvakare kuwedzera yako yekudya yefolate kubva kuzvikafu zvakaita semuriwo, michero, nzungu, bhinzi, pizi, uye zviyo kusvikira iwe wava nepamuviri. Semuyenzaniso:
- kapu * yesipinachi mbishi ine makumi mashanu emamiriyoni e folate, uye kapu yesipinashi yakabikwa, isina sarufa, isina sarufa ine mamakirogiramu 58;
- 1/2 mukombe mbishi yakasviba avocado - 59 mcg
- 64 mukombe yakakangwa romaine lettuce - XNUMX mcg
- 4 nhungirwa yeasparagus yakabikwa - 89 mcg;
- kapu yemidziyo yakabikwa yeBrussels - 47 mcg;
- 78 mukombe yakabikwa quinoa - XNUMX mcg
- kapu yeparsley - 91 mcg
Iyo RDA inodikanwa kudzikisira mukana weiyo neural tube kuremara (senge musana wesipinha kuvharwa uye anencephaly) ndeye 400 micrograms.
- Omega-3 fatty acids
Vakadzi vazhinji havawani zvakakwana omega-3 fatty acids panguva yekuzvitakura, izvo zvakakosha mukukura kwakanaka kweiyo system yemwana, maziso nekunzwa. Vakadzi vane nhumbu vanofanirwa kuwana mamirigiramu mazana matatu eomega-300 fatty acid pazuva.
Vanhu vazhinji vanofunga kuti hove ndiyo yakapfuma kana chete sosi ye omega-3s. Nekudaro, dzimwe mhando dzehove dzinogona kuve nenjodzi nekuda kweiyo mercury yainayo: mhedzisiro yesimbi iyi pa "fetus" iri muchibereko inogona kukonzera kudzikira kwepfungwa, cerebral palsy, matsi, nehupofu. Naizvozvo, kunwiwa kwezvokudya zvegungwa panguva yekuzvitakura kunofanirwa kuve kwakaganhurirwa. Kazhinji vakadzi pavanoziva nezvedambudziko iri, vanoramba chikafu chegungwa, asi vasingaunze mamwe manyuko e omega-3 mukudya kwavo. Neraki, kune akawanda amwe matsva masosi e omega-3: chia mhodzi, nzungu, gungwa, avocado.
- Calcium uye magnesium
Panguva yekuzvitakura, muviri wemukadzi unoda kuwedzerwa calcium, izvo zvinodikanwa mukukudziridzwa kwemwana. Kana kudya kwecalcium kusingakwanise maviri, mwana anozotora zvakanyanya sezvaanoda, uye muviri waamai unotanga kuona kushomeka, izvo zvinotungamira mukushomeka kwemafupa ake. Iyo yakakurudzirwa huwandu hwecalcium yevakadzi vane nhumbu ndeye 1400 milligrams.
Zvisinei, usadhumira mukaka! Nekuda kweiyo oxidizing mhedzisiro yezvigadzirwa zvemukaka, calcium inoshambidzwa kunze pamwe neasidhi, iyo muviri wako unoedza kuita neutralize. Pane kudaro, idya miriwo yakasvibira senge broccoli, herbs, magaka, romaine lettuce, gungwa, turnips, sipinashi, uye sesame / tahini mhodzi kusangana nezvinodiwa zvezuva nezuva calcium.
Uye kuitira kuti muviri utore huwandu hunodiwa hwecalcium, inoda chimwe chinhu chakakosha - magnesium. Uye zvakare, magnesium inobatsira mukushanda chaiko kwekugaya uye inobatsira kubvisa kuzvimbirwa. Hemp mbeu, mbeu yemanhanga, uye spirulina sosi dzakanaka kwazvo dzemagesium.
- simbi
Munguva yekuzvitakura, njodzi yekukudziridza kushomeka kwesimbi anemia inowedzera nekuti kudya kwezuva nezuva kwesimbi kunowedzera kubva pamamirigramu gumi nemashanu kusvika pamamirigiramu makumi maviri nemashanu kana kudarika. Kushomeka kwesimbi rave dambudziko rakajairika pasirese. Naizvozvo, vanaamai vanotarisira vanofanirwa kunyatso chenjera, kunyanya kana iwe uchitevera chikafu chevadyiwo. Zvinoenderana nechinyorwa American Nyaya yeKiriniki udyoPamusoro pekushaya ropa iro mukadzi anogona kukura, kushomeka kwesimbi kunogona kutungamira mukudzikira kwehuremu hwekuzvarwa, matambudziko panguva yekusununguka, uye kunyangwe matambudziko nekutakura fetus.
Iko kune kwakanakisa chirimwa-chakavakirwa sosi simbi, senge spirulina, itsvo bhinzi, nhema uye girini bhinzi, uye zvimwe zvekudya:
- 30 magiramu embeu dzemanhanga ane mamirigiramu e4,2 esimbi;
- kapu yesipinachi mbishi - 0,81 mg (mbishi, ine vhitamini C yekumwa simbi zviri nani),
- 1/2 mukombe yakabikwa lentiy 3,3 mg
- 1/2 mukombe yakabikwa pizi - 2,4 mg
Kuti ikubatsire kupinza simbi zvine hunyanzvi sezvazvinogona, idya nyemba zvine vhitamini C-dzakapfuma chikafu senge bhero mhiripiri, mhiripiri inopisa, thyme, parsley, uye mamwe magirini.
- vhitamini D
Vitamini D yakakosha pakuiswa kwecalcium uye nekusimbisa mapfupa emwana. Mutumbi unozvigadzirira wega vhitamini D kana wakashambiswa nechiedza chezuva, saka haunzwisike kushomeka kana ukapedza nguva yakakwana muzuva. Nekudaro, vazhinji vedu vachiri kuda mamwe mabviro eichi vhitamini.
Vakadzi vane nhumbu vanofanirwa kuwana yakaderera ye600 IU yevhitamini D zuva nezuva. Muna 2007, iyo Canadian Pediatric Society yakazivisa kuti zvakajairwa zvevakadzi vane nhumbu ndeye 2000 IU. Kushomeka kweVitamin D kunogona kutungamira kune anowanzoitika broncho-anovhiringidza kuratidzwa mune ramangwana.
Kana usiri wezvirimwa, imwe punipuni yemafuta echiropa ichakupa 1360 IU yevhitamini D. Mamwe maitivhitamini epamuviri ane muyero waunoda (uye dzimwe nguva kutodarika), saka haufanire kutora chero chinhu.
- Vitamin B12
Vitamini B12 zvinowedzerwa zvinowanzo gadzirirwa panguva yekuzvitakura, kunyanya kana amai vanotarisira vari vezvinomera kana vegan. Vitamin B12 yakakosha kuhuropi huri kukura hwemwana. Izvo zvinodiwawo kune vanaamai - vasati, panguva uye mushure mekuzvitakura, pamwe nekuyamwa.
Kushaikwa kunozviratidza sekuneta, kusagadzikana, uye kunonoka kusimudzira. Iyo RDA yevhitamini B12 ndeye 2,6 micrograms yevakadzi vane nhumbu uye 2,8 micrograms yevakadzi vanoyamwisa.
Ndezvipi zvekudya zvekudzivirira panguva yekuzvitakura
Ehezve, zvakakosha kuti utaure nezvekurambidzwa kwekudya nachiremba wako. Asi zvimwe zvekudya zvinogona kukuvadza muviri wemukadzi ane nhumbu uye fetus (nekuda kwemekiyuri, chepfu, hutachiona hunokuvadza, nezvimwewo) zvinofanirwa kusiiwa chero zvodii, kunyangwe zvichizobatsira. Pakati pavo:
- Hove mhando dzine yakakwira mercury zvemukati (swordfish, shark, tuna, king mackerel uye tile);
- Nyama mbishi kana isina kubikwa, huku, mazai, kana hove
- zvigadzirwa zvakagadziriswa mumaindasitiri zvakaita semasoseji nemasoseji.
Kunobva:
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* mukombe chinhu cheyero chakaenzana nemamirilita mazana maviri nemakumi mashanu