Zakudya zabwino za amayi omwe ali ndi pakati pa trimester yoyamba

Mtengo woyamba wa mimba ndi nthawi yapadera komanso yofunika kwambiri pa chitukuko cha mwanayo, chifukwa panthawiyi pali kuyika kwapadera kwa ziwalo zake ndi mawonekedwe ofunika a thupi. Ichi ndi chifukwa chake ntchito yaikulu ya mayi wamtsogolo, pamodzi ndi njira yoyenera ya moyo, ndiyo kukhazikitsa chakudya chokwanira komanso choyenera monga maziko a thanzi labwino m'tsogolo.

Kodi mungadye bwanji mu trimester yoyamba?

Choncho, chakudya cha amayi omwe ali ndi pakati pa zaka zitatu zoyambirira, chimayambira pa mfundo yakuti "Palibe kusintha kwakukulu pa menyu yoyamba ya mimba!". Inde, ziyenera kugwiritsidwa ntchito kokha ngati zakudya zowonjezera zisanayambe kulondola musanayambe mimba.

Tsopano iyenera kukhala yachizolowezi ndi yopanda pang'onopang'ono - mpaka kasanu patsiku, pamodzi ndi zopsereza. Zakudyazi zimathandiza kuti mliri wa toxemia ukhale wochepa m'zaka zitatu zoyambirira za mimba. Chogogomezera chachikulu apa ndi pa mgonero wamasana ndi chakudya chamadzulo. Pofuna kupeŵa kuvulaza mwana, palibe chifukwa choyenera kunyalanyaza kadzutsa. Chakudya chomalizira ndila maola awiri asanakwane.

Ukulu wa magawo ndi ofanana ndi asanakhale ndi mimba, koma panthawi imodzimodziyo ziyenera kukhala zowonjezera kuti zakudya - mafuta, mapuloteni ndi zakudya zomwe zili m'kati mwake, zimakhala zogwirizana. Mwa kuyankhula kwina, gawo la chakudya liyenera kuphatikizapo 60% ya mapuloteni a nyama, omwe amaimiridwa ndi nsomba, nyama, mkaka, mazira, ndi otsala 40% ayenera kubzala zipatso, ndiwo zamasamba, mkate wa tirigu kapena ufa wambiri, mafuta a masamba.

Kuwonjezeka kwa zakudya za caloric panthawiyi sikofunika: chakudya "chawiri" mu trimester yoyamba chidzala ndi kulemera kwakukulu, kuchotsa icho pambuyo pobereka kudzakhala kovuta kwambiri.

Kumwa mowa potsata koyamba kumakhala 2 malita a madzi tsiku lililonse. Kuvomerezeka kwa mowa m'zaka zitatu zoyambirira, monga nthawi ina iliyonse ya mimba, sikuletsedwa. Amayi akumwa "khofi" amaloledwa kumwa kamodzi kakang'ono ka khofi yachilengedwe tsiku.

Mndandanda wa amayi omwe ali ndi pakati pa trimester yoyamba ayenera kukhala ndi zatsopano zatsopano komanso zachilengedwe zogulitsa mankhwala popanda zowonjezera ndi zowonjezera.

Mavitamini, mavitamini ndi mavitamini kachiwiri kapena zomwe zili mu trimester yoyamba?

Popanda mavitamini, omwe nthawiyi amafunika kuchuluka mobwerezabwereza kuposa mimba isanakwane, kukula kofulumira ndi kubadwa kwa mwana wathanzi kungawonongeke. Tiyeni tione, chifukwa chachikulu cha iwo amayankha ndi kumene ali:

1. Kutengera kwa vitamini A, yomwe imakhala ndi mazira, zakudya za mkaka ndi tchizi, masamba obiriwira ndi achikasu (kotsirizira ndi carotene kumafuna kuphatikizapo mafuta) panthawiyi, kuphatikizapo kuteteza dzira la feteleza, ali ndi udindo wopititsa patsogolo pulasitiki.
2. Vitamini B6, yomwe imapezeka mu nyama, nsomba, tchizi, kanyumba tchizi, tomato, mtedza, etc., zimathandiza chitukuko cha dongosolo la mitsempha la mwana, ndipo ngati chokwanira chikulepheretsa kuoneka kwa Edema kwa mayi woyembekezera.
3. Folic acid (B9) mu chakudya choyamba cha trimester ndi vitamini wofunika kwambiri kwa mwana wosabadwa, chifukwa chosowa, kuphatikizapo kulepheretsa chitukuko cha ziwalo zake ndi machitidwe ake, zingapangitse kubadwa kwa mwana wamwamuna ali ndi vuto lalikulu la mitsempha ya mitsempha (anencephaly, hydrocephalus, fissure msana, etc.). Pankhaniyi, kuwonjezera pa kudya zakudya zachilengedwe B9, zomwe zimakhala ndi walnuts, nyemba zam'mimba, bowa, maapulo, zipatso za citrus, masamba obiriwira ndi zitsamba, m'pofunika kutenga vitamini m'mapiritsi m'masabata 12 oyambirira a mimba (mlingo wocheperako ndi 400 μg).
4. Kulimbikitsa mapuloteni komanso njira zowonongeka za fetal, B12 (cyanocobalimin) imateteza kuchepa kwa magazi kwa amayi apakati. Amapezeka makamaka m'zinthu za nyama: nsomba, nyama, offal, nsomba, mazira, tchizi, mkaka.
5. Vitamini C mu menyu yoyamba ya trimester, kuphatikizapo ntchito yowonjezera chitetezo mumayi amtsogolo, imalimbitsa pulasitala, makoma a mitsempha, imathandizira kuti zikhale bwino kuti azikhala ndi vuto la hemoglobin m'magazi. Ascorbic asidi samadziunjikira mu thupi, amafunika kubwezeretsa mavitamini tsiku ndi tsiku ndi mankhwala atsopano (citrus, kabichi, galu, rose, etc.).
6. Chenjezo lotheka loti atuluke padera, ndipo makamaka makamaka mu vitamini E yoyamba, vitamini E imapezeka m'mafuta a masamba, masamba a mbewu, mazira, masamba, mtedza, chiwindi.
7. Zakudya zowonjezereka mu 1 trimester, monga nthawi yonseyi, ziyenera kukhala ndi vitamini D (caviar, batala, nsomba za m'nyanja ndi mazira a dzira) ndi calcium, zomwe zimayenera kupanga mafupa ndi mano a mwanayo, omwe ndi mtundu wa inshuwalansi kwa zinyenyeswazi kuchokera kumatenda (tchizi, tchizi , mkaka, kabichi broccoli, nsomba, mbewu).

Monga lamulo, kudya mavitamini ndi kufufuza zinthu kuchokera ku zinthu zakuthupi zokha pa nthawi ya mimba sikokwanira, motero m'pofunikira kupanga makina osiyanasiyana a multivitamin, omwe adokotala akuti akuyenera kutenga mimba.

Khalani ndi chilakolako chabwino ndi thanzi labwino kwa mwana wanu yemwe akukula!