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Ndi kuyamba kwa trimester yachiwiri, mwina mudzakhala omasuka komanso opanda mavuto akutopa ndi matenda am'mawa. Pakati pa theka lachiwiri la mimba, mwana wosabadwayo amayamba kukula ndikukula msanga. Ziwalo zoberekera za mwana zimapangidwa pamodzi ndi zikhadabo zala, zala, maso, mano, tsitsi ndi mafupa. Kuyenda kwa mwana kumayambanso pa trimester iyi.
Zosankha pazakudya pa trimester yachiwiri yapakati zimatenga gawo lofunikira posamalira thanzi la mayi ndi mwana wosabadwa. Monga ziwalo zambiri za mwana wosabadwayo zimapangidwa munthawi imeneyi, mayi amatha kumva njala ndipo amafunikira zowonjezera zowonjezera kuti atsimikizire kukula kwa mwanayo popanda zovuta zilizonse.
Zofunikira Pazakudya Zofunikira pa Trimester Yachiwiri
Akatswiri azachipatala amati m'nthawi ya trimester yachiwiri, azimayi amafunika kuwonjezera kudya kwa ayironi, vitamini D, magnesium, folate, calcium ndi omega-3 fatty acids pazakudya zawo. Iron imathandizira kupereka mpweya kwa mwana wosabadwa, calcium imathandizira kuyendetsa bwino kwa mitsempha, minofu ndi kayendedwe ka magazi, folate imalepheretsa mwayi wogwira ntchito isanakwane, vitamini D ndikofunikira pakukula kwa mafupa ndi mano mumwana, omega-3 fatty acids amathandizira thanzi la ubongo, mtima ndi dongosolo lamanjenje chapakati pomwe magnesium imaletsa zovuta monga choletsa kukula kwa Intrauterine. Komanso, kudya kwa kalori tsiku lililonse kuyenera kuwonjezeredwa ndi ma calorie 300-500 omwe ayenera kuphatikiza zakudya zonse zomwe tatchulazi. Yesetsani kuti musadzaza mimba yanu nthawi zonse chifukwa zimatha kubweretsa zovuta zina chifukwa cha kunenepa kwambiri.
Zakudya Zathanzi M'nthawi Yachiwiri Yachitatu
Nawu mndandanda wazakudya zathanzi zomwe zingafotokozeredwe bwino pakatha miyezi itatu. Lembani ndipo muyenera kuwaphatikiza pazakudya zanu.
1. Zakudya Zam'madzi
Zakudya zam'madzi ndizopangira iron zomwe zimathandizira kupanga hemoglobin yowonjezera panthawi yapakati. Kupanda chitsulo m'thupi m'nthawi ya trimester yachiwiri kumatha kuonjezera kuchepa kwa magazi m'thupi [1] , kuvutika maganizo pambuyo pobereka komanso kubadwa msanga. Chitsulo chovomerezeka chofunikira panthawiyi ndi 27 mg [ziwiri] . Zakudya zina zokhala ndi chitsulo ndi nyama yowonda, mtedza, chimanga cholimba ndi nyemba.
2. Nyemba zoyera
Nyemba zoyera zili ndi calcium yambiri yomwe ndi yofunikira pamachitidwe angapo monga mahomoni ndi enzyme, mapangidwe a mano ndi mafupa komanso kugwira bwino kwa minofu ndi kuzungulira kwa mwana [3] . 100 g wa nyemba zoyera zophika zili ndi 69 mg ya calcium. Kuperewera kwa calcium m'kati mwa trimester yachiwiri kumatha kubweretsa kubadwa msanga. Kuchuluka kwa calcium kwa amayi apakati ndi 1000 mg [4] . Zakudya zina za calcium ndi mkaka, yogati, mazira, kale ndi tofu.
3. Nandolo zamaso akuda
Nandolo zamaso akuda ndi gwero labwino la folate kapena folic acid yomwe imathandiza pakupanga ma genetiki, kutulutsa maselo ofiira ndikulimbitsa chitetezo. Kuperewera kwa folate m'thupi la mayi m'nthawi ya trimester yachiwiri kumatha kuyambitsa kuchepa kwa magazi mu megaloblastic and neural tube. Kugwiritsa ntchito 400-800 mg tsiku lililonse kumalimbikitsidwa m'kati mwa trimester yachiwiri. Zina mwazomwe zimachitika ndi chiwindi cha ng'ombe, katsitsumzukwa, sipinachi, mphukira ya brussels ndi masamba ena obiriwira. [5]
4. Mpunga Wa Brown
Mpunga wofiirira umadzaza ndi magnesium ndi zakudya zina monga selenium, vitamini B6, manganese ndi phosphorous. 100 g wa mpunga wofiirira uli ndi 43 mg ya magnesium. Chomerachi chimathandiza pakukula kwa mano ndi mafupa a mwana wosabadwa ndipo chimatetezanso chiopsezo cha kufooka kwa ubongo. Kusowa kwa magnesium m'nthawi ya trimester yachiwiri kumatha kuyambitsa matenda oopsa, kuthamanga kwa nthawi yayitali komanso kupita padera. Amayi apakati (azaka 19-30) ayenera kudya mozungulira 350 mg ya magnesium / tsiku. Zakudya zina zokhala ndi magnesium yambiri ndi nthochi, mtedza ndi yoghurt. [6]
5. Nsomba zamafuta
Nsomba zamafuta ngati saumoni ndi tuna zili ndi vitamini D. Kugwiritsa ntchito vitamini D mkati mwa trimester yachiwiri kumathandizira njira zingapo zamagulu monga kuyamwa kwa calcium ndi thupi komanso kukula kwa mafupa. Zimathandizanso pakulimbikitsa chitetezo chokwanira, kuthandizira kukula kwa maselo ndi kagayidwe kazinthu. Kuperewera kwa vitamini D kumayambitsa chiwopsezo cha matenda ashuga obereka, kubereka pang'ono komanso kubadwa msanga. Kuchuluka kwa vitamini D m'kati mwa trimester yachiwiri ndi 200-400 IU / d. Dzuwa ndiye gwero lalikulu la vitamini D pomwe zakudya monga tchizi ndi mazira a dzira mwachilengedwe zimakhala ndi vitamini. [7]
6. Mbewu za fulakesi kapena chia
Omega-3 fatty acids ayenera kukhala gawo lofunikira la zakudya m'kati mwa trimester yachiwiri. Ndi chida chofunikira kwambiri chomangira ubongo wa nkhandwe ndi diso ndipo chimathandiza kupewa kupsinjika kwa m'mimba. Mafuta achilengedwe a omega-3 fatty acids ndi nsomba zamafuta ngati tuna ndi sardine pomwe nthanga ndi mbewu za chia ndizomwe zimachokera ku mbewu zomwe zili ndi alpha-linolenic acid (ALA), mtundu wina wa omega-3 fatty acid. Kupanda izi kungayambitse kuchepa kwamaso ndi kakhalidwe. Kuchuluka kwa mafuta omega-3 ndi 650 mg. [8]
7. Zipatso zouma
Zipatso zouma ndi chakudya chopatsa thanzi kwambiri panthawi yapakati. Amakhala ndi maamondi, nkhuyu, cashew, masiku ndi zina zambiri zomwe zimakhala ndi chitsulo, calcium ndi mapuloteni ndipo zimapanga chakudya chokwanira nthawi iliyonse. Kugwiritsa ntchito zipatso zowuma kumapereka michere yonse yofunikira pamwezi wachitatu. Chofunika kwambiri pa zipatso zowuma ndikuti chitha kuwonjezeredwa pachakudya chilichonse monga yogati kuti chikometse kukoma kwake komanso thanzi lake. [9]
Zakudya Zomwe Muyenera Kupewa Nthawi Yachiwiri Yachitatu
- Nyama yaiwisi kapena yosaphika, nsomba kapena mazira
- Tchizi buluu
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- Zakudya zolemera kwambiri za Mercury monga shark
- Zakudya zosinthidwa kapena zakudya zokonzeka kupanga monga tchipisi ta mbatata
- Zakudya zokometsera monga msuzi wotentha
- Khofi kuposa makapu awiri
- Zokometsera zopanga ngati kola