Zipatso Zouma ndi Mtedza Pakati pa Mimba: Ubwino, Kuopsa ndi Momwe Mungadye

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Pakati pa mimba, kulakalaka chakudya sikungapeweke, kaya ndi chakudya chotani. Ndipo panthawiyi, kupanga zisankho zabwino ndikofunikira. Chifukwa chake, bwanji osaphatikizapo china chopatsa thanzi monga zipatso zowuma ndi mtedza muzakudya zanu kuti muwonetsetse kuti inu ndi mwana mumakhala athanzi.

Zipatso zambiri zowuma ndi mtedza monga ma apricots, nkhuyu, maapulo, walnuts, ma almond, zoumba, ndi pistachios ndi zabwino kwa amayi apakati popeza ali ndi fiber, antioxidants, mavitamini ndi mchere monga calcium, magnesium, chitsulo, ndi zina zambiri.

Zipatso zouma zimakhala ndi michere yofanana ndi zipatso, kupatula madzi. Mtedza ndi chakudya chopatsa thanzi, ndipo kudya pang'ono panthawi yomwe muli ndi pakati kudzakuthandizani kukwaniritsa zosowa zanu.

Ubwino Wodya Zipatso Zouma ndi Mtedza Pakati pa Mimba

1. Pewani kudzimbidwa

Zipatso zouma ndi mtedza zimakhala ndi michere yambiri yothandizira kupewa kudzimbidwa, mavuto omwe amayi amakumana nawo nthawi yapakati. Munthawi imeneyi, kusamvana kwakukulu kwama mahomoni kumachitika komwe kumatha kubweretsa kudzimbidwa. Zipatso zouma zimathandizanso polyphenol antioxidants ^[1] .

2. Wonjezerani kuchuluka kwa magazi

Zipatso zouma ndi mtedza monga zipatso, maamondi, ndi ma cashews zimakhala ndi chitsulo chochuluka, mchere wofunikira womwe umafunika panthawi yapakati ^[ziwiri] . Munthawi imeneyi, thupi limapereka magazi ndi mpweya kwa mwana wanu, chifukwa chake pakukula kwakusowa magazi, kufunika kwazitsulo m'thupi lanu kumakulanso.

3. Onetsetsani kuthamanga kwa magazi

Zipatso zouma ndi mtedza ndizochokera potaziyamu, mchere wofunikira womwe umathandizira kukhazikika kwa kuthamanga kwa magazi ndikuthandizira kuwongolera minofu. Kuthamanga kwa magazi nthawi yapakati kumapangitsa kupanikizika kwambiri pamtima ndi impso, zomwe zimatha kuwonjezera chiopsezo cha matenda a mtima kapena impso ndi sitiroko ^[3] .

4. Kuthandiza kukulitsa mano & mafupa a mwana

Zipatso zouma ndi mtedza zimapatsa mavitamini A ochulukirapo, vitamini wosungunuka mafuta wofunikira pakukula mano ndi mafupa a mwana. Zimathandizanso kuteteza chitetezo cha mthupi kuti chizigwira bwino ntchito, kukhalabe ndi masomphenya ndikuthandizira kukula kwa mwana ^[4] .

5. Limbikitsani mafupa

Zipatso zouma ndi mtedza ndizochokera ku calcium, yomwe imafunika panthawi yoyembekezera. Mukakhala ndi pakati, thupi lanu limafunikira calcium yambiri kuti mano ndi mafupa anu akhale athanzi komanso kuti mwana wanu akhale ndi mafupa ndi mano olimba ^[5] .

Ubwino wina wodya zipatso zowuma ndi mtedza ndi izi:

• Madeti ndi ma prunes amalimbitsa chiberekero ndikupangitsa kuti njira yoberekera ikhale yosavuta pochepetsa mwayi wotuluka magazi pambuyo pobereka.
• Kugwiritsa ntchito zipatso zowuma ndi mtedza nthawi yapakati kumachepetsa chiopsezo cha mphumu ndi kupuma ^[6] .
• Walnuts, cashews, ndi maamondi ndiwo gwero labwino la omega 3 fatty acids omwe amaletsa kubereka asanakwane komanso kubereka, ndikuwonjezera kulemera kwa mwana ndikuchepetsa chiopsezo cha preeclampsia.

Mndandanda Wazipatso Zouma ndi Mtedza Womwe Mungadye Pakati pa Mimba

• Walnuts
• Makhalidwe
• Njuchi
• Pistachios
• Maamondi
• Ma apurikoti owuma
• Zoumba
• Maapulo owuma
• Madeti
• Nkhuyu zouma
• Nthochi zouma
• Mtedza

Zotsatira zoyipa zakumwa zipatso zowuma ndi mtedza

Zipatso zouma ndi mtedza ziyenera kudyedwa pang'ono. Kuchulukitsitsa kumatha kubweretsa mavuto m'mimba, kunenepa, kutopa, ndi kuwola kwa mano chifukwa ali ndi shuga wambiri komanso zopatsa mphamvu.

Zomwe Muyenera Kusamala Mukamamwa Zipatso Zouma ndi Mtedza

• Pewani zipatso zowuma zomwe zawonjezera shuga ndi zotetezera mmenemo.
• Sankhani zipatso zachilengedwe zouma dzuwa m'malo mwa zomwe zakonzedwa.
• Sungani zipatso zouma ndi mtedza mu chidebe chatsekedwa kuti musatenge nkhungu.
• Onetsetsani ngati zipatsozo ndi zowola komanso zonunkha musanadye.
• Pewani zipatso zowuma zomwe zatuluka.

Njira Zakudya Zipatso Zouma Ndi Mtedza Pa Nthawi Yakutenga Mimba

• Mutha kuzidya zosaphika.
• Onjezani mtedza kuzakudya zabwino monga poha, upma, ndi zina zambiri.
• Onjezerani mtedza ndi zipatso zowuma m'masaladi anu, pudding, custard, ndi masangweji.
• Muthanso kupanga zipatso zanu zouma ndi mtedza, chopukutira chopatsa thanzi kuti mudye mukayamba kudya.
• Sakanizani mu smoothie kapena milkshake.

Ndi Zipatso Zochuluka Motani Ndi Mtedza Womwe Mungadye Tsiku Limodzi?

Popeza zipatso zowuma ndi mtedza zimakhala ndi ma calorie ambiri, tikulimbikitsidwa kuti tidye ochepa. Muthanso kudya zipatso zosakanizika ndi mtedza kuti mukwaniritse zosowa zanu pazakudya.

Komanso kumbukirani kuti kudya zipatso zowuma ndi mtedza wokha sikungathandize. Kudya zipatso zatsopano tsiku lililonse kudzapatsanso thupi lanu zakudya zokwanira.

Zindikirani: Chonde funsani dokotala wanu musanadye zipatso zouma kapena mtedza.

1. [1]Vinson J., Zubik L., Bose P., Samman N., & Proch J. (2005). Zipatso zouma: zabwino mu vitro komanso mu vivo antioxidants. Journal ya American College of Nutrition, 24 (1), 44-50.
2. [ziwiri]Brannon, P. M., & Taylor, C. L. (2017). Supplementation ya Iron pa Mimba ndi Khanda: Zosatsimikizika ndi Zomwe Zimakhudza Kafukufuku ndi Ndondomeko. Nutrients, 9 (12), 1327.
3. [3]Sibai, B. M. (2002). Matenda oopsa a m'mimba. Obstetrics & Gynecology, 100 (2), 369-377.
4. [4]Bastos Maia, S., Rolland Souza, A. S., Costa Caminha, M. F., Lins da Silva, S., Callou Cruz, R., Carvalho Dos Santos, C., & Batista Filho, M. (2019). Vitamini A ndi Mimba: Ndemanga Yowunikira. Zakudya, 11 (3), 681.
5. [5]Willemse, J. P., Meertens, L. J., Scheepers, H., Achten, N. M., Eussen, S. J., van Dongen, M.C, & Smits, L. J. (2019). Kudya kwa calcium kuchokera pazakudya ndi zina zomwe amagwiritsidwa ntchito panthawi yoyembekezera: kafukufuku woyembekezera I. Magazini aku Europe azakudya, 1-8.
6. [6]Wachisoni, J. A., Wood, L. G., & Clifton, V. L. (2013). Kupititsa patsogolo mphumu panthawi yapakati ndi zakudya zopewera antioxidants: umboni wapano. Zakudya, 5 (8), 3212-334.

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