Zakudya Zaumoyo Za 7 Zomwe Mungadye Munthawi Yoyamba Yoyamba Ya Mimba

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Kukhala ndi pakati ndikofunikira ndikusintha moyo m'moyo wa mayi aliyense yemwe amatsegula zitseko za chisangalalo, chisangalalo ndi maudindo. The trimester yoyamba ndi yofunika kwambiri kwa amayi apakati popeza pali chiopsezo chachikulu chopita padera ndi zovuta zina. Chifukwa chake, akatswiri azachipatala amati azimayi azisamalira mwapadera panthawiyi popeza ndikofunikira kwa mayi ndi mwana.

Zakudya zimagwira gawo lofunikira panthawi yapakati. Thupi la mkazi ali ndi pakati limafuna zowonjezera zowonjezera kukula ndi kukula kwa mwana wosabadwayo, ndipo kusowa kwake kumatha kukhudza m'njira zingapo. Zovuta zomwe zingabuke panthawi yapakati ndi kutuluka magazi kumaliseche, matenda ashuga, kutsekula m'mimba kapena kukokana m'mimba. Chifukwa chake, zakudya zopatsa thanzi zimasankhidwa mukakhala ndi pakati kuti mayi ndi mwana akhale ndi thanzi labwino. [1]

Malinga ndi American College Of Obstetricians and Gynecologists, michere monga folate, iron, omega-3 fatty acids, vitamini B12 ndi calcium ndizofunikira kwa mwana komanso mayi m'nthawi ya trimester yoyamba. Nayi mndandanda wazakudya zomwe zili ndi michere iyi. Lembani zakudya zonsezi ndipo muyenera kuziphatikiza pazakudya zanu.

1. Masamba

Mawu oti nyemba amatanthauza gulu la zakudya monga nyemba, nyemba za impso, mphodza, soya ndi nandolo. Zomwe zimachokera ku mbewu mwachilengedwe zimakhala ndi mavitamini B9 (vitamini B9) ndi zakudya zina monga zakudya zamafuta, calcium, mapuloteni ndi ayoni-zonse zomwe thupi la mayi wapakati limafuna nthawi yoyamba. [ziwiri] Kuperewera kwa folate panthawi yoyembekezera kumatha kuyambitsa ubongo ndi msana m'mimba mwa mwana wosabadwayo ngati zotupa za neural tube. Kugwiritsa ntchito folate mozungulira 600 mcg / tsiku panthawi yoyembekezera kumawerengedwa kuti ndi kathanzi. [3]

2. Sipinachi

Amayi apakati amafunika kuti azisangalala ndi zofunikira za mayiyo ndi mwana wosabadwayo. Zimathandizira pakukula kwa maselo ofiira ofiira panthawi yomwe mwana amakula. Kuchuluka kwa chibwenzi chomwe mayi amafuna pakutha kwa trimester yoyamba ndi 137-589 ng / mL kuti ateteze chiopsezo cha matenda monga msana bifida ndi anencephaly. Sipinachi imakhala ndi ma mcg 194 pa 100 g.

3. Mkaka Ndi Yoghurt

Zakudya za mkaka monga mkaka ndi yoghurt zimakhala ndi calcium yokwanira yomwe ndiyofunika ku thanzi la nkhandwe. Pakati pa trimester yoyamba, kuchuluka kwa mahomoni otchedwa parathyroid kumachepetsa azimayi chifukwa calcium imangolowetsedwa ndi mwana wosabadwayo. Chifukwa chake, azimayi amayenera kudya calcium yambiri munthawiyo kukwaniritsa zofuna za mayi ndi mwana wosabadwa. [4]

4. Salimoni

DHA ndi EPA ndi mafuta omega-3 mafuta omwe amapezeka mu nsomba ndi nsomba zina. Zonsezi ndizothandiza kwambiri pakukula ndi kukula kwa nkhandwe komanso maso ake. Kuperewera kwamafuta amchere amtunduwu kumatha kubweretsa zolakwika m'maganizo mwa mwana yemwe sangasinthidwe. Kuchuluka kwa DHA ndi 200 mg yomwe ikufanana ndi 1 -2 zakudya zam'madzi / sabata. [5]

5. Zomera zobiriwira

Zomera zobiriwira ndizofunikira kwambiri pazakudya zonse zofunika monga magnesium, potaziyamu, vitamini A ndi C, ndi folate. Amakhalanso ndi zinthu zambiri zomwe zimapangitsa kuti azikhala ndi pakati. Kuchepetsa kuchuluka kwa masamba obiriwira panthawi yoyembekezera kumatha kuonjezera chiopsezo cha Small for Gestational Age (SGA) momwe mwana wosabadwayo ndi wocheperako komanso ochepera kuposa ana obadwa msinkhu wofanana. 48.2 g / tsiku la masamba obiriwira amawerengedwa kuti ndi abwino kwa amayi m'nthawi ya trimester yoyamba. [6]

6. Mtedza

Munthawi ya trimester yoyamba, zomanga thupi ndizofunikira kwambiri kuti mayi ndi mwana wosabadwayo akhale ndi thanzi labwino. Mapuloteni amathandiza kukula msanga komanso kukula kwa mwana wosabadwayo, amasungabe homeostasis ya amayi nthawi yomweyo. Zimakonzekeretsanso thupi kuyamwitsa. Zomwe amafunikira mapuloteni azimayi ali ndi pakati (osakwana milungu 16) ndi 1.2 mpaka 1.52 g / kg kulemera / tsiku. [7]

7. Nyama Yotsamira

Zinyama ndi nyama zimakhala ndi michere yofunika kwambiri yotchedwa vitamini B12 yomwe simapezeka mu zomera. Vitamini B12 imathandizira pakukula kwamkati kwamitsempha yapakati. Kuperewera kwa mavitaminiwa kumatha kuyambitsa vuto lakukula kwa mwana. Mlingo woyenera tsiku ndi tsiku wa vitamini B12 panthawi yomwe ali ndi pakati ndi 50mcg. [8]

Zakudya Zomwe Muyenera Kupewa Nthawi Yoyamba Yoyamba

• Nsomba zokhala ndi mercury wambiri ngati swordfish ndi tilefish ziyenera kupewedwa chifukwa zitha kulepheretsa kukula kwa ubongo wa nkhandwe ndi dongosolo lamanjenje.
• Mkaka wosaphika kapena wosasamalidwa uyenera kupewedwa chifukwa umatha kuonjezera chiopsezo chakupha chakudya chifukwa cha tiziromboti kapena mabakiteriya omwe amapezeka mkaka.
• Masaladi ofotokoza nyama omwe amapezeka pamsika ayenera kupewedwa ngati saladi wankhuku kapena saladi iliyonse yam'madzi.
• Kuchulukitsa tiyi kapena khofi chifukwa kungapangitse kuti ana azibadwa ochepa.
• Papaya wosakhwima monga lalabala mwa iwo atha kuyambitsa ntchito yoyambilira, ziwengo ndi kufooketsa nembanemba zomwe zimathandizira mwana wosabadwayo.
• Mazira aiwisi chifukwa atha kuwonjezera chiopsezo cha matenda a Salmonella (matenda am'matumbo)
• Zakudya zopatsa thanzi kapena zakudya zokhala ndi ma calories 450-500 owonjezera chifukwa zimatha kuyambitsa zovuta zingapo chifukwa cha kunenepa kwambiri.
• Zipatso zazikulu chifukwa zimatha kuwonjezera mwayi wamatenda am'mimba chifukwa chakupezeka kwa mabakiteriya a salmonella

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