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Amayi apakati amakhala pachiwopsezo chotaya chitsulo chifukwa amafunikira michere yambiri kuti athandize mwana wosabadwayo ndipo nthawi yomweyo, amachepetsa kuchuluka kwa maselo ofiira. Pafupifupi magawo awiri mwa atatu a chitsulo chonse cha thupi ndi chosowa cha amayi pomwe gawo limodzi mwa magawo atatu ali ndizofunikira za mwana wosabadwa ndi placenta. [1] Kupanda chitsulo m'thupi panthawi yoyembekezera ndichomwe chimayambitsa kuchepa kwa magazi m'thupi mwa makanda ndi ana.
Iron imagwira ntchito yofunikira pakuyendetsa mpweya kwa mwana wosabadwayo, kukula ndi chitukuko cha mwana ndikupanga maselo ofiira. Kufunika kwa chitsulo, komabe, kumasintha panthawi yomwe ali ndi bere ndi 0.8 mg / tsiku mu trimester yoyamba kukhala 3-7.5 mg / tsiku lachitatu trimester. [ziwiri]
Micronutrients monga chitsulo panthawi yoyembekezera ndiyofunika kwambiri. Zakudya zachitsulo, poyerekeza ndi zowonjezera zachitsulo, zimalimbikitsidwa ndi akatswiri chifukwa izi zimachepetsa kuyamwa kwa chitsulo chosakhala cha heme kuchokera kuzakudya ndikuwonjezera kusintha kwaulere mthupi, komwe kumatha kubweretsa zovuta zambiri pathupi. [3]
Munkhaniyi, tafotokozapo zina mwazinthu zabwino zachitsulo zomwe amayi apakati amatha kudya kukwaniritsa zosowa zawo zachitsulo za tsiku ndi tsiku. Onani.
1. Nyama Yanyama
Zakudya zam'thupi monga chiwindi, impso ndi mtima ndizazitsulo komanso heme-iron. Zakudya zamtunduwu zimakhalanso ndi zinc, protein ndi vitamini B12 zomwe zimathandiza pakukula kwa mwana wosabadwayo ndikupanga maselo ofiira. [4]
2. Malalanje
Ngakhale malalanje amakhala ndi vitamini C wambiri, amakhalanso ndi zinthu zina zofunikira monga iron, vitamini A, fiber ndi protein. Zomwe zili ndi chitsulo poyerekeza ndi vitamini C zitha kukhala zochepa mu chipatso ichi, koma zimadziwika kwambiri kuti zimathandizira kuyamwa kwa chitsulo kudzera muzinthu zina zodyera. [5]
3. Maamondi
Zipatso zouma zachitsulo izi ndizopezanso zofunikira zina monga zomanga thupi, vitamini E ndi mafuta osakwanira. Maamondi amathandizira kusintha mawonekedwe amadzimadzi omwe amalepheretsa kunenepa panthawi yapakati. [6]
4. Mbewu Dzungu
Mbeu zamatungu zimadzazidwa ndi chitsulo komanso zimakhala ndi beta-carotene, mafuta acid, vitamini E ndi amino acid. Amadziwika kwambiri kuti athetse edema ndi zotupa zina panthawi yapakati komanso akabereka. [7]
5. Nkhuku
Nkhuku zonyamulidwa ndi chitsulo zimalimbikitsidwa mukamayamwa ngati zili zophika bwino. Nkhuku imakhalanso ndi mapuloteni owonda, mavitamini ndi michere yomwe imathandizira kukula kwa mwana wosabadwayo.
6. Maapulo
Iron ndi mavitamini m'maapulo ndi othandiza kwa mwana yemwe akukula komanso mayi woti adzakhalepo. Maapulo obiriwira amakonda kuposa maapulo ofiira panthawi yapakati. Maapulo amathandiza popewera zovuta zapathupi monga kubadwa msanga, matenda ashuga asanakwane komanso matenda opatsirana ndi bakiteriya kumaliseche. [8]
7. Beetroot
Mitundu ya bioactive mu beetroots imaphatikizapo chitsulo, zinc, mkuwa, potaziyamu ndi zina zofunikira za flavonoids ndi polyphenols. Beetroot imathandiza kuchepetsa kuthamanga kwa magazi, kukonza thanzi la impso ndi ntchito yamtima panthawi yapakati. [9]
8. Salimoni
Zakudya zam'nyanja monga nsomba zimakhala ndi chitsulo, mapuloteni komanso omega-3 fatty acids. Zakudya zofunikira izi zimathandizira muubongo komanso kukula kwa mwana wosabadwayo. Magawo awiri a nsomba sabata iliyonse amalimbikitsidwa ndi akatswiri panthawi yapakati. [10]
9. Sipinachi
Sipinachi imakhala ndi chitsulo, folate, ayodini ndi calcium. Imadziwika kuti ndi imodzi mwazakudya zabwino kwambiri pa nthawi yapakati ndi yoyamwitsa. Sipinachi imathandiza kupewa zovuta za msana ndi ubongo za mwana yemwe akukula.
10. Nkhuku
Nkhuku ndizochokera ku iron, folate, vitamini A, potaziyamu, magnesium ndi fiber. Zakudyazi zimathandiza kuteteza kubadwa kwa ana obadwa kumene, kusamalira matenda ashuga obereka, kuthandizira kudzimbidwa ndikuthandizira kukula kwa minofu ndi minofu ya mwana.
11. Mkaka wa Kokonati
Mkaka wa kokonati uli ndi chitsulo chokwanira. Mulinso potaziyamu, shuga, mafuta athanzi komanso mapuloteni. Mkaka wa kokonati umalimbikitsa kukula ndi kukula kwa mwana ndipo umapatsa mayi zofunika m'thupi.
