Zakudya Zapamwamba Zapamwamba 10 Zomwe Muzidya Pathupi Pokhala Ndi Mwana Wanzeru

Musaphonye

Kunyumba Kulera pakati Wobereka Orenis oi-Anagha Babu Wolemba Anagha | Zasinthidwa: Lachitatu, February 6, 2019, 11: 39 [IST]

Luntha ndi luso lamphamvu lomwe anthufe timafunikira. Ndi luso lomwe lidzatithandizire kukhala ndi moyo wabwino, kuyambira polumikizana ndi kulumikizana mpaka kupulumuka. Ndipo kholo lililonse limafuna kuti ana awo akhale anzeru, mwamalingaliro komanso mwanjira zina. Pofuna kutero, samasiya chilichonse kuti athandize ana awo magwero onse kuti apange luso laubongo wawo - mabuku, masamu, zoseweretsa ndi zina. Koma kodi luntha ndi chinthu chomwe tingalikulitse?

Zowonadi, gawo lake limatha kulimidwa kapena kupititsidwa patsogolo mwa kuphunzitsa ubongo pafupipafupi komanso kudya zakudya zopatsa thanzi zomwe zili ndi michere yambiri yofunikira kuti ubongo ugwire bwino ntchito. Komabe nzeru zambiri za munthu nthawi zambiri zimapangidwa chifukwa cha majini ndi cholowa chawo. Komabe, kodi mumadziwa kuti luntha la mwana wanu limakhudzidwa ndi zakudya zomwe mumadya mukamayamwa? Ubongo wa mwana wanu umayamba kukula m'miyezi itatu yoyambirira ndipo ndikofunikira kuti muyambe kudya wathanzi kuyambira pomwe mudakhala ndi pakati.



chakudya choti muzidya mukakhala ndi pakati

Mukufuna kudziwa zakudya zomwe zingakuthandizeni kuti mwana wanu akule bwino ndikuthandizani kuti mubereke mwana wanzeru? Tilembetsa mndandanda wazakudya 10 zosiyana zomwe muyenera kuzidya!

momwe mungagwiritsire ntchito moŵa pakhungu

1. Sipinachi ndi masamba ena obiriwira obiriwira

Choyamba pamndandanda ndi sipinachi pamodzi ndi masamba ena obiriwira. Kodi tonsefe sitinamvepo za zabwino za sipinachi pa thanzi lathu lonse? Mukakhala ndi pakati, masamba obiriwira ndi masamba, makamaka sipinachi, amatha kukupatsirani zabwino zambiri. Choyamba, tiyeni tiwone phindu la sipinachi. Lili ndi vitamini folic acid kapena folate, ndi iron, zomwe ndizofunikira pakukula kwa mwana. Magalamu 100 a sipinachi amakhala ndi ma micrograms 194 a folate ndi 2.71 mg chitsulo. Kupatula apo, ili ndi magalamu a 2.86 a mapuloteni, 2.2 magalamu azakudya zamagetsi, mavitamini ena (A, B6, B12, C, D, E, K), mchere (calcium, magnesium, phosphorous, potaziyamu, sodium, zinc), etc. [1]



Koma ndichifukwa chiyani mwana wanu amafunikira folic acid ndi ayironi? Folic acid imafunika pakuchulukitsa kwa DNA, mavitamini kagayidwe kake, ndikukula bwino kwa chubu la neural, komanso maubwino ena ambiri kwa mayi ndi mwana. Ndi chubu cha neural ichi chomwe chimapitilira muubongo ndipo kuti chitero, chimafuna kukhala wanzeru. Kuperewera kwa folate kapena folic acid panthawi yoyembekezera kwatsimikiziridwa mwasayansi kuti kumalumikizidwa ndi zofooka za kubadwa kwa mwana. [ziwiri] Iron imafunika pakukula kwamatenda a fetal, kukula kwa maselo ofiira, kutengera mpweya kuubongo wa mwana komanso gulu lina la ntchito zina zofunika. [3]

Pokhala zofunikira zofunika kwambiri, dokotala wanu amakupatsirani mankhwala azitsulo ndi zowonjezera. Komabe, kudya masamba obiriwira ngati sipinachi kumathandizanso kukulitsa chitsulo chanu ndikudya mwachilengedwe. Komabe, musanameze kapena kuphika masamba, onetsetsani kuti mwatsuka masamba anu ndikuchotsa mankhwala aliwonse owopsa omwe amapezeka.



curd ndi turmeric khungu loyera
Zakudya Zodyera Mwana Wanzeru

2. Zipatso

Zipatso zatsopano zimakhala ndi mavitamini ndi michere yambiri ndipo ndi zina, ndizokoma ndipo zingakuthandizeninso ndi zilakolako ndi dzino lokoma lomwe limayambira mkatikati mwa mimba! Zipatso zina zabwino ndi monga malalanje, mabulosi abulu, makangaza, mapapaya, mango, gwava, nthochi, mphesa ndi maapulo. Koma mwa zonsezi, ma blueberries amawerengedwa kuti ndi abwino kwambiri. Izi ndichifukwa choti ali ndi ma antioxidants ambiri. [4]

Koma, ndichifukwa chiyani mukufuna ma antioxidants? Thupi lathu liyenera kukhala pakati pa kuchuluka kwa ma antioxidants ndi zopitilira muyeso mkati mwake. Kuwonjezeka kwa zopitilira muyeso kumakhudza thupi ndi ntchito zake, kuchititsa kupsinjika kwa okosijeni. Chifukwa chake, imodzi mwazinthu zambiri zama antioxidants ndikuthana ndi zopitilira muyeso zaulere.

Kuphatikiza apo, zopitilira muyeso zaulere zimalumikizidwa ndi kuwonongeka kwaubongo komanso kulepheretsa kukula kwaubongo mwa akhanda ndi makanda. [5] [6] Kugwiritsa ntchito mabulosi abulu kungakuthandizeni kupeza magulu ambiri a antioxidants. Ngati mabulosi abulu sapezeka, mutha kuyesa zipatso zilizonse zomwe zatchulidwa pamwambapa kapena zipatso zambiri. Komabe, musafulumire kukalandira mankhwala anu a antioxidants. Idyani magawo ang'onoang'ono.

3. Mazira Ndi Tchizi

Mazira samangokhala ndi mapuloteni okha, komanso amadzaza ndi mavitamini ndi michere, makamaka vitamini D. Amakhalanso ndi amino acid wotchedwa choline. [7] [8] Tchizi ndi gwero lina la vitamini D lomwe ndi lokoma komanso labwino. Tsopano, mavitamini D onse, komanso choline, zatsimikiziridwa mwasayansi kuti zimalumikizidwa ndikukula kwaubongo munthawi ya fetus komanso kusowa kwa chilichonse kumatha kusokoneza thanzi la mwanayo, kumapangitsa kupunduka komanso / kapena magwiridwe antchito pambuyo pake moyo. [9] [10]

Mutha kupezanso gawo labwino la vitamini D kuchokera ku zipatso kapena kuwala kwa dzuwa, ngakhale kukhala ndi dzuwa kwambiri sikungakhale lingaliro labwino mukakhala ndi pakati.

Zakudya Zodyera Mwana Wanzeru

4. Nsomba ndi Zakudya Zam'madzi

Muyenera kuti mudamvapo za ayodini komanso udindo wake pothandiza kuti ubongo ugwire bwino ntchito. Muyeneranso kuti mwamvapo za omega 3 fatty acids omwe amangotchulidwa ndi wina. Koma kodi mumadziwa kuti ziwirizi ndizofunikira kwambiri pakukula kwamalingaliro ndi luntha la mwana wanu? Eya, ngakhale nsomba si zonse, zimakhala ndi michere iwiri ija. Kafukufuku wina yemwe adachitika mu 2013 adapeza kuti kuyika ayodini woyenera panthawi yomwe ali ndi pakati kumatha kuthana ndi vuto la m'maganizo kwakukulu. [khumi ndi chimodzi] Kafukufuku wina wa 2010 adapeza gawo lofunikira la omega 3 fatty acids pakukula kwa ubongo wa mwana. [12]

Nsomba zamafuta ngati saumoni ndi tuna zili ndi michere yonse ndipo imatha kudyedwa pang'ono. Komabe, mukamadya nsomba, ndibwino nthawi zonse kufunsa dokotala wanu, chifukwa nsomba zina zimakhala ndi mercury ndi zinthu zina zoyipa. Funsani uphungu kwa dokotala musanadye nsomba mukakhala ndi pakati.

5. Yoghurt

Komabe mkaka wina wokhala ndi mapuloteni ambiri ndi Yoghurt. Mapuloteni amafunikira mochuluka ndi chiberekero kuti apange ma cell a foetus komanso thupi lonse. Chifukwa chake, mutha kudya mapuloteni ambiri momwe mungafunire osapitilira pamwamba.

zithunzi zolimbitsa thupi kuti muchepetse kukula kwa mawere

Ngakhale pali zakudya zambiri zokhala ndi mapuloteni, yoghurt ili ndi phindu lina loti ndi maantibiotiki, kutanthauza kuti imathandizira kukula kwa mabakiteriya abwino omwe thupi limafunikira [13]. Chifukwa chake ngati mukuyembekezera kubereka mwana wanzeru komanso wanzeru, mungafune kuyamba kudya yogurt wathanzi, makamaka yoghurt wachi Greek, tsiku lililonse.

6. Maamondi

Maamondi amadziwika kuti zakudya zamaubongo. Iwo akhala akugulitsidwa kwambiri kutengera mtundu wawowo ndi zonse pazifukwa zomveka. Kukhala wathanzi, wokoma komanso wopindulitsa, palibe njira imodzi yomwe muyenera kuwadyera. Kodi mumadziwa kuti magalamu 100 a amondi amakhala ndi ma kilocalories 579, magalamu 21 a mapuloteni, magalamu 12.5 a fiber, ma micrograms 44 a folate ndi 3.71 mg yachitsulo pamodzi ndi mavitamini ndi michere yambiri [14] Mutha kukhala ndi zipatso za amondi zosaphika tsiku lililonse chifukwa zingakuthandizeni kuti mubereke mwana wanzeru komanso wolimba!

7. Walnuts

Zipatso zouma ndi mtedza, kwa zaka zonsezi, zakhala pafupifupi pamndandanda uliwonse wokhudza omega 3 fatty acids. Ndipo mtedza ndiwonso chimodzimodzi. Monga maamondi, mtedza walinso ndi mavitamini, chakudya, mavitamini, mphamvu, mavitamini, michere ndi omega-3 fatty acids omwe amafunikira kuti ubongo wanu ukhale wolimba komanso wofulumira. [khumi ndi zisanu] Kuphatikiza apo, ali ndi mamiligalamu 0 a cholesterol ndipo atsimikiziridwa mwasayansi kuti apititse patsogolo lipid wamagazi. [16] Chifukwa chake mayi ndi mwana amapindula ndi mtedza wodabwitsayu.

8. Mbewu Dzungu

Muyenera kuti mukudabwa kuti ndichifukwa chiyani tikulankhula za nthanga za dzungu osati maungu onse. Kwenikweni, kuphatikiza nthanga zam'mimba mukakhala ndi pakati ikhoza kukhala njira yabwino yowonjezeramo zakudya zambiri komanso thupi la mwana wanu. Amakhala ndi malamulo ofanana ndi mapuloteni, fiber, mavitamini ndi mchere monga ma almond ndi walnuts, komanso ali ndi ma antioxidants omwe amayang'anira zochitika zaulere. [17]

9. Nyemba ndi mphodza

Ngati muli ndi vuto la nyemba ndipo mumakonda kudya nyemba zambiri mukakhala ndi pakati, onetsetsani kuti mulinso nyemba ndi mphodza popeza zili ndi mavitamini ndi michere yambiri yomwe yatchulidwa munkhaniyi. Poyerekeza ndi mphodza, nyemba zimakhala ndi malire. Komabe, mutha kusankha imodzi mwazomwe mumaziphatikiza ndi zakudya zanu kuti mubereke mwana wanzeru. [18] [19]

Zakudya Zodyera Mwana Wanzeru

gm mapulani azakudya tsiku losadya 5

10. Mkaka

Ubwino wakumwa mkaka sungatsimikizidwe mokwanira. Ndicho chifukwa chake, ngakhale atabadwa, pazaka zofunikira kwambiri, makolo amapatsa mkaka wa ana awo. Ngakhale 89% ya mkaka kwenikweni ndi madzi ake, 11% yotsalayo imadzaza ndi michere. Lili ndi magalamu 3.37 a mapuloteni, 125 mg calcium, ndi 150 magalamu a potaziyamu pamodzi ndi zakudya zina zambiri zomwe zitha kusamalira mwana yemwe akukula komanso zofuna za ubongo womwe ukukula. [makumi awiri] Kumwa mkaka panthawi yobereka kumakulitsa mwayi wanu woperekera mwana wamwamuna!

Chifukwa chake, izi zinali zakudya 10 zomwe zingathandize kukulitsa kukula kwa ubongo wa mwana wosabadwa m'mimba. Koma kudya izi zokha sikungathandize. Izi zingagwire ntchito pokhapokha mutakhala ndi moyo wathanzi nokha. Idyani zakudya zathanzi ndikumwa madzi ambiri athanzi. Chitani masewera olimbitsa thupi kuti mukhale athanzi. Sikuti kuchita masewera olimbitsa thupi kumangothandiza pakubereka mwana, komanso kumathandiza pakukula kwa ubongo wa mwanayo.

Zatsimikiziridwa mwasayansi kudzera mu kafukufuku wa 2012 kuti kuchita masewera olimbitsa thupi kwa amayi kumathandizira magwiridwe antchito amwana . [makumi awiri ndi mphambu imodzi] Pewani zinthu zopanda thanzi monga mowa, zakudya zopatsa thanzi, ndi zina zotero. Muthanso kukambirana kapena kuwerengera mwana bampu mukamakula. Komanso, zilizonse zomwe zingachitike, musapanikizike chifukwa chokhala ndi mimba yosangalala!

Onani Zolemba Pazolemba
  1. [1]Sipinachi, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  2. [ziwiri]Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation ndi mimba: zambiri kuposa kungoteteza kuperewera kwa chubu la neural. Ndemanga mu obstetrics & gynecology, 4 (2), 52-59.
  3. [3]Brannon, P. M., & Taylor, C. L. (2017). Supplementation ya Iron pa Mimba ndi Khanda: Zosatsimikizika ndi Zotsatira Zakufufuza ndi Ndondomeko. Zakudya zopatsa thanzi, 9 (12), 1327
  4. [4]Olas B. (2018). Berry Phenolic Antioxidants - Zokhudza Thanzi La Anthu?. Malire a pharmacology, 9, 78.
  5. [5]Buonocore G Perrone S, Bracci R, (2001), Wopitilira muyeso ndi kuwonongeka kwa ubongo mwa wakhanda, Biology Of neonate, 79 (3-4), 180-186.
  6. [6]Lobo V, Patil A., Phatak A., & Chandra N. (2010). Zowonjezera zaulere, ma antioxidants ndi zakudya zofunikira: Zokhudza thanzi la munthu. Ndemanga za Pharmacognosy, 4 (8), 118-26.
  7. [7]Mazira, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  8. [8]Wallace, T. C., & Fulgoni, V. L. (2017). Kawirikawiri Choline Intakes Amalumikizidwa ndi Dzira ndi Mapuloteni Kugwiritsa Ntchito Zakudya ku United States. Zakudya zopatsa thanzi, 9 (8), 839
  9. [9]Blusztajn, J. K., & Mellott, T. J. (2013). Neuroprotective zochita za perinatal choline zakudya. Mankhwala azachipatala ndi mankhwala a labotale, 51 (3), 591-599.
  10. [10]Eyles D, Burne T, McGrath J. (2011), Vitamini D pakukula kwa ubongo wa mwana, masemina mu cell ndi biology yachitukuko, 22 (6), 629-636
  11. [khumi ndi chimodzi]Puig-Domingo M, Vila L. (2013), Zotengera za ayodini komanso kuthandizira kwake panthawi yapakati pakukula kwa ubongo wa mwana, mankhwala azachipatala apano, 8 (2), 97-109.
  12. [12]Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids ndi mimba. Ndemanga mu obstetrics & gynecology, 3 (4), 163-171.
  13. [13]Yoghurt, USDA Dongosolo Losungitsa Zakudya Zakudya, United States department of Agriculture Agricultural Research Service.
  14. [14]Maamondi, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  15. [khumi ndi zisanu]Walnuts, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  16. [16]Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK, 2018, Zotsatira zakumwa mtedza pamilomo yamagazi ndi zina zowopsa pamtima: kusanthula meta ndikuwunika mwatsatanetsatane mayesero olamulidwa. American Journal ya zamankhwala, 108 (1), 174-187
  17. [17]Dzungu ndi nthanga za sikwashi, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  18. [18]Nyemba, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  19. [19]Lentils, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  20. [makumi awiri]Mkaka, National Nutrient Database for Standard Reference Legacy Release, United States department of Agriculture Agricultural Research Service.
  21. [makumi awiri ndi mphambu imodzi]Robinson, A. M., & Bucci, D. J. (2012). Kuchita Masewera Amayi ndi Ntchito Zazindikiritso za Anawo. Sayansi yanzeru, 7 (2), 187-205.