Chirwere chekutanga chepamuviri ndechekukosha uye nguva inonyanya kukosha pakuchengetwa kwechecheche, nokuti munguva ino pane kuisa kwekushanda kwemaviri ake uye maitiro anokosha emuviri. Ndicho chikonzero basa guru reamai vamangwana, pamwe nemararamiro akanaka ehupenyu, isangano rekudya kwakakwana uye kwakanyatsonaka semheyo yehutano hwakanaka hwomwana munguva yemberi.
Nzira yekudya sei mukutangira kwekutanga?
Saka, chikafu chemukadzi ane pamuviri mukutanga chetatu chinotanga, kutanga, zvose pamusoro wekuti "Hapana kuchinja kwakanyanya mumapiranga mumatatu ekutanga ekudzivirira!". Ichokwadi kuti inofanira kushandiswa chete kana chikafu chaive chakanyanyisa kana chisati chakarurama musati mimba.
Ikozvino inofanira kunge iri nguva dzose uye yakasununguka - kusvika kusvika 5 pazuva, pamwe chete nekunwa. Ichi chikafu chinoita kuti pave nokuzorodzwa kwe toxemia mumutambo wekutanga wekuita pamuviri. Kunyanya kusimbiswa apa kuri pamwoyo wekudya kwemasikati uye kudya kwemanheru. Kuti urege kudzikuvadza kumucheche, pasina chikonzero haufanire kurega kudya kambani. Kudya kwekupedzisira kwemaawa maviri asati avata.
Kukura kwezvikamu zvakangofanana nekutanga kwepamuviri, asi panguva imwechete iyo inofanira kuva yakadaro kuti michina - mafuta, mapuroteni nemahydrohydrates ari mukati maro, akaenzana. Mune mamwe mazwi, chikamu chezvokudya chinofanira kusanganisira kusvika 60% yemapuroteni emhuka, anomiririrwa nehove, nyama, mazai emiti, mazai, uye makumi masere anotevera anofanira kuuya kubva pamichero mitsva, miriwo, chingwa-zviyo zvakakwana kana hupfu hwakasvibirira, mafuta yemafuta.
Kuwedzera mumakorori ezvokudya panguva ino hazvidiwi: kudya "kwemaviri" mukutanga kwemutatu kunokonzerwa nehuwandu hwekurema, kubvisa iyo mushure mokuberekwa kuchava kwakaoma zvikuru.
Kunwa doro maererano nekambani yekutanga kunofanirwa kusvika kune 2 malita emvura pazuva. Kugamuchira doro mumutambo wekutanga, sezvinenge pane imwe nguva yepamuviri, hazvibvumirwi. Vakaberekwa "coffeemans" vanobvumirwa kunwa imwe kapu duku yekhofi yezuva nezuva.
Menyu yemukadzi ane pamuviri mukutanga kwemutatu inofanira kunge yakangova yehutano hutsva uye hutsika hwakagadzirwa nezvinhu zvisina kuchengetedza uye makemikari additive ane kodeti E.
Vithamini, mavitamini uye kamwe zvakare mavitamini kana chii chiri mukutanga kwemutatu?
Pasina mavitamini, ayo munguva ino inoda kudarika kaviri kana kupfuura asati aita pamuviri, kukurumidza kukura uye kuberekwa kwomwana ane utano kunogona kutyisidzirwa. Ngationei, kuti chii chikuru chazvo chinopindura uye chavanenge vari:
- Kubvumirwa kwevhitamini A, iri mumaruva emazai, mishonga yemichero uye cheeses, mishonga yegirini nemucheka-orange (iyo yekupedzisira ne carotene inoda kusunganidzwa pamwe chete nemafuta) munguva ino, kunze kwekudzivirira mazai akakonzerwa, inokonzera kukura kwakakwana kwepentecenta.
- Vitamini B6, iyo inowanikwa munyama, hove, cheeses, cottage cheese, tomato, nuts, nezvimwewo, inobatsira kukura kwehutano hwemwana, uye kana yakawanda inodzivirira kuonekwa kwedema mumukadzi ane pamuviri.
- Folic acid (B9) mukutanga kwekudya kwemaawa matatu ndiyo yakakosha muvhitamusi yemucheche, kubva pakushaiwa kwayo, kunze kwekudzivisa kufambiswa kwekuumbwa kwenhengo dzayo uye zvirongwa, zvinogona kutungamirira pakuberekwa kwomwana ane chirwere chakakomba chinokanganisa nheyo (anencephaly, hydrocephalus, fissure musana, etc.). Munyaya iyi, kunze kwekudya zvinhu zvakasikwa zvakasikwa B9, izvo zvinonzi walnuts, marumusi, mushwa, maapuro, michero yevirrus, miriwo yemavara mashizha nemishonga, zvinodiwa kutora vitamini mumapiritsi mumavhiki 12 ekutanga ekudzivirira (inosvitsa dhigirii 400 μg).
- Kukurudzira mapuroteni synthesis uye normalizing fetal kukura, B12 (cyanocobalimin) inodzivirira anemia yevakadzi vane pamuviri. Inowanikwa zvikuru mumiti yemhuka yakabva: hove, nyama, offal, hove, mazai, gashi rakaoma, mukaka.
- Vitamini C mumutambo wekutanga wemitatu, kuwedzera kune basa rekuwedzera hutachiwana muhumai huchauya, rinosimbisa pasi, masvingo emidziyo yeropa, inobatsira kuti zvive nani kuratidza gland rinokonzerwa nehuwandu hweHemoglobin muropa. Ascorbic acid haina kuunganidza mumuviri, inoda zuva rose kudzoka kwemavhitamisi ekugadzirira uye mishonga itsva mumhando (citrus, kabichi, mbwa rose, magrini, nezvimwewo).
- Nyevero inogona kunge yakasununguka,
uye naizvozvo kunyanya kukosha mumutambo wekutanga, vitamin E inowanika mumafuta yemiriwo, zvinomera zvezviyo, mazai, mashizha, makungu, chiropa. - Zvokudya zvinodiwa mu 1 trimester, sezvinenge pane imwe nguva, inofanira kuva ne vitamini D (caviar, batare, hove dzegungwa uye mazai evha) uye calcium, iyo inofanirwa kuita mapfupa nemazino emucheche, iyo iinewo inshuwarisi yemakumbo kubva kumakumbo (cottage cheese, cheese , mukaka, kabichi broccoli, hove, mbeu).
Sezvo mutemo, kudya mavhithamini uye kutsvaga zvinhu kubva mumiti yakasikwa chete panguva yekuzvitakura hazvina kukwana, saka zvakakosha kutora michina yakawanda yemiti yakawanda, iyo chiremba inorondedzera kuberekwa kunofanira kupa.
Iva neshuwo yakanaka uye utano hwakanaka kumwana wako ari kukura!