19 Zakudya Zam'mimba Zomwe Mungadye Nthawi Zonse 3 Trimesters

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Vinyo ndi tchizi zopanda pasteurized ndizoletsedwa-izi, amayi omwe ali ndi pakati amadziwa. Koma samalani zomwe mungathe ndi sangakhoze kudya m'ma trimesters onse atatu akhoza kusokoneza (komanso ovuta). Ichi ndichifukwa chake tidafunsa Jillian Tuchman, MS, RDN komanso katswiri wazopatsa thanzi Kusamalira/kwa , kusyomezya kuti tweelede kubelekela antoomwe amipailo iikonzya kutugwasya kuzyiba zyoonsezisanu ndi zinayimiyezi khumi.

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Mbatata Zotsekemera

Potaziyamu-yomwe mbatata imakhala yodzaza-ndizomera zodabwitsa, kaya muli ndi pakati kapena ayi. Koma ndizofunikira kwambiri kuti mupeze ndalama zomwe mukuyembekezera pamene mukuyembekezera chifukwa zimathandizira kuthamanga kwa magazi.

Nthochi

Ditto sweet potato. Kuchuluka kwa potaziyamu komwe mungagwiritse ntchito muzakudya zanu panthawiyi, ndibwino.

Mazira

Ndiwo magwero odabwitsa a mavitamini B12 ndi D, omwe amathandizira kukula kwa dongosolo lamanjenje lamwana ndikuthandizira kubadwa kwabwino, motsatana. Mazira ali ndi choline, mchere womwe ndi wofunikira kwambiri pa thanzi la ubongo wa mwana wanu. (Ingokumbukirani kuti mungafune kupempha kuti yolks anu aziphika molimbika, popeza kafukufuku zimasakanizidwa ngati kuli bwino kudya mazira othamanga pa nthawi ya mimba.)

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Mbewu za Dzungu

Ndiwo magwero abwino kwambiri a zinc kuzungulira, zomwe zasonyezedwa kuti zimathandizira kuchepetsa chiopsezo cha mimba.

Mbewu za Chia

Onjezani ku smoothie kapena mugwiritseni ntchito mu Chinsinsi cha pudding chomwe mumakonda. Mbeu za Chia ndizabwino kuwonjezera mapuloteni, mafuta athanzi komanso, koposa zonse, fiber pazakudya zanu zoberekera. (Makamaka panthawi yomwe kudzimbidwa kungakhale vuto, ugh.)

Zobiriwira Zamasamba

Ganizirani kale, sipinachi, arugula ndi Swiss chard. Onse ali olemera ndi zina mwazinthu zofunika kwambiri za mimba-fiber, folate, vitamini C ndi vitamini K-osatchula mchere wachitsulo, calcium ndi magnesium. Zopindulitsa zochepa za mega-mimba? Magnesium imatha kuwongolera kuchuluka kwa shuga m'magazi ndi kuthamanga kwa magazi; calcium imathandiza kumanga mafupa a mwana wanu; ndi folate ndi vitamini C zimatha kulimbikitsa neural chubu ndi kukula kwa ubongo wa fetal. Zabwino kwambiri.

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Mtedza

Iwo ndi gulu lina la ntchito yobereka. Mtedza (monga amondi ndi walnuts) uli ndi mafuta athanzi, fiber, mapuloteni ndi magnesium, zomwe zingakhale zofunikira kwambiri pakukula kwa dongosolo lamanjenje la mwana wanu.

Nyemba

Ziribe kanthu trimester, thupi lanu likufunika zambiri za protein mukakhala ndi pakati. M'malo mwake, mungafunike kuwonjezera magalamu 25 owonjezera patsiku pazakudya zanu, makamaka kwa amayi osadya zamasamba. Nyemba ndi gwero lachilengedwe, lophatikizidwa ndi folate, fiber, calcium ndi zinc, zomwe zimagwirizanitsidwa ndi kuchepetsa chiopsezo cha mimba ndikuthandizira kulemera kwabwino.

Mphesa

Osati mu nyemba? Lenti ndi gwero lina losavuta la mapuloteni. Kuwaza iwo pa saladi, kuwagwiritsa ntchito ngati taco kudzaza ... mwayi ndi wopanda malire.

Nyama Zowonda

Ngati simuli wodya zamasamba, chifuwa cha nkhuku chopanda khungu ndiye bwenzi lanu lapamtima. Sikuti amangonyamula nkhonya ya mapuloteni, ndi gwero labwino lachitsulo, lomwe muyenera kuthandizira kulemera kwabwino ndi kukula. Kulakalaka nyama yofiira, ngati burger? Zili bwino bola ngati zaphikidwa bwino. (Sizikupwetekanso kutsimikiza kuti nyama iliyonse yomwe mumadya panthawiyi ndi yodyetsedwa ndi udzu, yoweta msipu komanso yachilengedwe kuti mupewe mankhwala ophera tizilombo ndi mahomoni omwe simukuwafuna.)

Salmoni Yogwidwa Kutchire

Uh, palibe sushi. Koma nsomba yophika ndi njira yokoma, osatchulapo gwero lalikulu la omega-3 fatty acids, omwe ndi abwino ku ubongo ndi maso a mwana wanu.

Udzu wam'nyanja

Inde, ndi chakudya china chapamimba-makamaka chifukwa ndi gwero lalikulu la ayodini, omwe ndi ofunikira pakukula kwa ubongo wa fetal.

Zipatso

Mabulosi a Blueberries, sitiroberi ndi mabulosi akuda (yum) amadzaza ndi potaziyamu, folate, fiber ndi vitamini C, zonse zofunika kwambiri pakukula kwa minyewa yamwana wanu, mafupa, khungu ndi chichereŵechereŵe.

Kaloti

Olemera ndi vitamini A, ndiwayenera kukhala nawo amayi oyembekezera chifukwa michere imathandiza kukula kwa khungu, maso, mano ndi mafupa a mwana wanu. Kaloti alinso ndi fiber yambiri. (Kuti tisaiwale chinthu chonsecho chodzimbidwa.)

Mango

Idyani momveka bwino kapena muwonjezere ku saladi-ngakhale mumadya, ali ndi potaziyamu, vitamini A ndi vitamini C. Ngakhale bwino, amadziwika kuti ndi othandiza kuchepetsa matenda am'mawa. Bonasi yayikulu.

Edamame

Chakudya chosavutachi ndi gwero labwino kwambiri la mapuloteni, folate, mavitamini A ndi B, onse omwe amathandizira kukula koyenera kwa mwana.

Mbuliwuli

Chotupitsa china chosavuta - ma popcorn ali ndi fiber yambiri, vitamini E ndi selenium, michere yomwe imateteza kukula ndi mphamvu ya nembanemba ya cell ya mwana wanu. (Onetsetsani kuti mtundu womwe mumasankha ndi wopaka mpweya komanso wopangidwa ndi mafuta apamwamba kwambiri monga kokonati, azitona kapena mapeyala.)

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Burokoli

Chakudya chapamwamba ichi chili ndi calcium ndi folate yambiri. Lilinso ndi vitamini C wochuluka, amene—akadyedwa ndi zakudya zokhala ndi ayironi—amathandiza thupi lanu kuyamwa bwino ayironiyo.

Mapeyala

Zedi, mukudziwa kale kuti iwo ndi gwero lowopsa la mafuta athanzi. Koma amakhalanso odzaza ndi pafupifupi 20 zakudya zofunika monga potaziyamu, vitamini E, vitamini K, B mavitamini ndi folate. Huzzah!

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Kudziwa

Nditumizireni Imelo Onetsani Patsamba