Kusaka Kwanu Kwa Charti Yazakudya Zapathupi Zovomerezedwa ndi Katswiri Kutha Pano

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Nditumizireni Imelo Onetsani Patsamba

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Kukhala ndi pakati kumabweretsa chisangalalo chachikulu kwa oyembekezerawo ndi okondedwa awo. Komabe, ino ndiyonso nthawi imene chisamaliro chochuluka chikufunika kwa mayi ndi mwana yemwe asanabadwe. Pomwe dziko lapansi likuchita ndi mantha a COVID-19, kusamalira thanzi la mayi wapakati ndipo ubwino wakhala wovuta kwambiri.

Ndikofunikira kwa amayi apakati kumvetsetsa thupi lawo ndi kutenga malangizo oyenera pankhani ya zakudya, masewera olimbitsa thupi, ndi kupuma. Kudya zakudya zopatsa thanzi sikumangoteteza matenda kumathandizanso kuchepetsa kupsinjika maganizo. Palibenso nthawi ina iliyonse m'moyo yomwe ili ndi zakudya zofunika kwambiri monga kale, mkati, ndi pambuyo pa mimba. Zimanenedwa kuti - 'Mumakhala zomwe mumadya' komanso kwa amayi omwe akuyembekezera kapena omwe akuyembekezera kukonzekera kukhala ndi mwana ayenera idyani zakudya zathanzi komanso zatsopano . KWA zakudya zathanzi imadyetsa kukula konse kwa mwana wosabadwa. Izi zimawonjezera chitetezo cha amayi oyembekezera, Dr Sunita Dube, MD radiologist ndi wazachipatala.

Malangizo Katswiri Pazakudya Zapa Mimba

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KWA chitetezo chokwanira zimapangitsa kuti mayi woyembekezera asamadwale matenda. Monga mayi wa ana awiri ndi dokotala kwa zaka 17, kumene inenso funsani amayi apakati , Ndaona kuti panthawiyi, thupi lanu limafunikira zakudya zowonjezera, mavitamini ndi mchere. Pa nthawi ya mimba, ndikofunika kudya maola awiri aliwonse. Ndikupangira izi kwa mayi wapakati aliyense yemwe ndimamufunsa kuti azikhala ndi supuni ziwiri za ghee ndi zipatso zouma tsiku lililonse, Dr Dube akulangiza. Nawa maupangiri omwe muyenera kukumbukira pokonzekera zanu tchati cha zakudya za mimba .

• Zakudya zanu zikhale zosavuta, komanso zakudya zosavuta. Amayi oyembekezera ayenera kudziwa za thanzi ndi chakudya chopanda thanzi za ubwino wawo pa nthawi ya mimba.
• Ndibwinonso kuti muzidya masamba ambiri atsopano omwe amapezeka mosavuta pamsika wanu panthawi yomwe ali ndi pakati, makamaka mphonda wa botolo, mphonda, masamba obiriwira , ndi zina.
• Khichdi yodzipangira tokha yokhala ndi turmeric, mpunga wa curd ndi malingaliro ena oyambira chakudya chamadzulo omwe ndi osavuta kugaya komanso abwino ku thanzi.
• Zakudya monga idli, dosa, uttapam ndizabwino kadzutsa, ndi coconut chutney ndi ghee pang'ono.
• Amayi ambiri amakonda kuyamba masiku awo ndi tiyi kapena khofi, koma amayi oyembekezera sayenera kumwa khofi kapena tiyi m'mimba yopanda kanthu. kupewa matenda am'mawa .
• Njira yabwino yodzisungira kuti mukhale ndi hydrated popanda madzi ndikukhala ndi madzi a mandimu ndi mchere wakuda kapena buttermilk.

Chithunzi: 123rf

• Kukhalabe ndi chizoloŵezi chogonera kumwa kapu ya mkaka ndi Nutmeg pang'ono ( jaiphal ) ndi chinthu chinanso amayi apakati akuyenera kuphatikizirapo pazochitika zawo chifukwa ndi gwero lamtengo wapatali la calcium, vitamini D ndi mapuloteni omwe ndi ofunika kwambiri pakukula kwa mwana. Izi zimathandiza kuti masukani thupi lanu ndikuloleni inunso kugona.
• Angapo amayi apakati amadandaula kuthothoka tsitsi , yomwe imakhalapo mpaka mutabereka. Ndikofunika kuwonjezera kokonati ku zakudya zanu mumitundu yonse. Kokonati youma mu mawonekedwe a ladoo kapena halwa zomwe zimapezeka kwambiri ku India, izi zimathandiza amadzaza tsitsi lanu . Zimalepheretsanso imvi msanga . Ndizothandizanso kuwonjezera laddoo kapena maswiti ena opangidwa kuchokera ku nthanga za sesame ( ku ) ku zakudya zanu.

Chakudya Ndi Zakumwa Zoyenera Kupewa Panthawi Yoyembekezera

Chithunzi: 123rf

Kusadya bwino komanso kunenepa kwambiri kungakulitsenso chiopsezo cha matenda a shuga a gestational ndi mavuto a mimba kapena kubadwa, akutero Dr Akta Bajaj, Sr Consultant and head- Obstetrics and Gynecology, Ujala Cygnus Healthcare. Nazi zakudya zomwe muyenera kuzipewa.

High Mercury nsomba

Izi zikuphatikizapo tuna, shark, swordfish ndi mackerel. Amayi oyembekezera sayenera kudya nsomba zapamwamba za mercury kuposa kawiri pamwezi.

Organ Nyama

Ngakhale ndi gwero lambiri la Vitamini A, B12 , mkuwa ndi chitsulo , mayi woyembekezera ayenera kupewa kuwadya kwambiri kuti apewe Vitamini A ndi mkuwa. Munthu aziletsa kamodzi pa sabata.

Zakudya Zokonzedwa

Kudya zakudya zosinthidwa pa mimba kumawonjezera chiopsezo cha onenepa kwambiri , matenda a shuga ndi zovuta zina. Izi zitha kukhalanso ndi zotsatira za nthawi yayitali pa thanzi la mwana.

Mphukira Zaiwisi

Ikhoza kuipitsidwa ndi mabakiteriya mkati mwa njere. Mayi woyembekezera ayenera kudya basi zophikidwa mphukira .

Mowa

Kumwa mowa kumatha kuyambitsa padera , kubereka mwana wakufa ndi matenda a mwana wosabadwayo.

Mazira Aawisi

Mazira aiwisi amatha kukhala ndi salmonella, yomwe imatha kumayambitsa matenda ndi chiopsezo chowonjezeka cha kubadwa msanga. Pasteurized mazira angagwiritsidwe ntchito m'malo mwake.

Chakudya Ndi Zakumwa Zoyenera Kudya Panthawi Yoyembekezera

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Ndikofunikira kuti a mayi wapakati ayenera kukhala ndi thanzi chakudya . Panthawi imeneyi, thupi lanu limafunikira zakudya zowonjezera, mavitamini ndi mchere. Mayi woyembekezera amafunikira ma calories 350-500 owonjezera tsiku lililonse mu trimester yachiwiri ndi yachitatu. Ngati a zakudya alibe zofunika zofunika zakudya , zingasokoneze kukula kwa mwanayo. Pa mimba, muyenera kudya zowonjezera mapuloteni ndi calcium kuti akwaniritse zosowa za mwana yemwe akukula, akufotokoza Dr Bajaj. Nazi zinthu zingapo zomwe muyenera kuziganizira powonjezera zakudya zanu pa nthawi yoyembekezera.

Masamba

Zakudya za nyemba ndizochokera ku zomera magwero a CHIKWANGWANI , mapuloteni, chitsulo, folate (B9) ndi calcium - zonse zomwe thupi lanu limafunikira kwambiri pa nthawi ya mimba.

Mbatata Zotsekemera

Mbatata zotsekemera zimakhala ndi beta-carotene, chomera chomwe chimasinthidwa kukhala vitamini A m'thupi lanu.

Vitamini A Wolemera Zakudya

Vitamini A ndi wofunikira pakukula komanso kusiyanitsa kwa maselo ambiri ndi minyewa. Ndikofunikira pakukula bwino kwa fetus. masamba amasamba alalanje, achikasu ndi obiriwira monga kaloti, sipinachi, mbatata , ma apricots, ndi malalanje ndi magwero abwino kwambiri a vitamini A kwa amayi apakati .

Mazira

Mazira ndiye chakudya chambiri chathanzi, chifukwa amakhala ndi zomanga thupi zilizonse zomwe mungafune. Dzira lalikulu lili ndi ma calories 77, komanso mapuloteni apamwamba komanso mafuta. Lilinso ndi mavitamini ndi mchere wambiri.

Masamba Obiriwira

Masamba monga broccoli ndi masamba akuda, obiriwira, monga sipinachi, ali ndi zambiri zakudya zomwe amayi apakati amafunikira . Iwo ali olemera mu zakudya zingapo zofunika pa chitukuko cha mwana.

Tchati Chakudya Chaku India Ndi Mapulani Azakudya Oyembekezera

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Kuti muwonetsetse kuti zomwe mumadya zimathandizira thupi lanu komanso zimakuthandizani kuti mukhale ndi chidwi, falitsani chakudya chanu tsiku lonse potsatira mitundu yosiyanasiyana ya zakudya . Mutha kusakaniza ndi kufananiza zotsatirazi malinga ndi kuchuluka komwe mungadye komanso ngati ndinu wamasamba kapena osadya zamasamba.

Pitani ku Chakudya Choyenera Bwino

Chakudya cha amayi pa nthawi ya mimba chiyenera kukhala chokwanira, chokhala ndi zakudya zambiri, chosavuta kugayidwa ndi chokoma - choncho ayenera kukhala wokondwa kudya chifukwa maganizo ake amathandiza kwambiri kuti mwanayo akule bwino. Pamodzi ndi kuganizira za kusintha kwa zakudya kuti zigwirizane ndi zosowa za mwana wanu, mayi woyembekezera komanso anthu omwe ali pafupi naye ayenera kusamala kwambiri. kuwongolera kupsinjika , zochita zolimbitsa thupi, ndi chimwemwe. A mayi wapakati ayenera kudya pafupipafupi , kuchita masewera olimbitsa thupi omwe amaperekedwa ndi dokotala ndikukhala ndi a thanzi kugona mkombero . Kuti mayi adyetse zakudya zonse zofunika kwa mayi, zakudya zake ziyenera kuphatikizapo zokhwasula-khwasula, chakudya cham'mawa, chapakati pa m'mawa, masana, madzulo ndi chakudya chamadzulo. Kupatula apo, ayenera kuwongolera kadyedwe ka tiyi kapena khofi, kupeŵa kumwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo ndipo ayenera kukhala ndi madzi okwanira.

Mvetserani Thupi Lanu

Ngati kuchuluka kwa zakudya kukupangitsani kuti mukhale otopa, musatero. Onetsetsani inu idyani mochepa ndi kuyang'ana pa kusunga kusiyana pakati pa zakudya. Mwachitsanzo, zokhwasula-khwasula zanu musanadye chakudya cham'mawa ndi chakudya cham'mawa zimatha kukhala ndi kusiyana kwa ola limodzi, momwemonso pazakudya zam'mawa ndi nkhomaliro. Sungani kusiyana kwa maola atatu kapena atatu ndi theka pakati pa chakudya cham'mawa ndi chamasana. Sungani kusiyana kwa maola awiri ndi atatu pakati pa chakudya chamasana, madzulo ndi chakudya chamadzulo. Ngati nthawi ina iliyonse, mukumva kutupa kapena kulemera, yendani pang'onopang'ono mkati kapena mozungulira nyumba, ndipo funsani katswiri wanu wa zakudya kapena gynecologist.

Osadumpha Chakudya

Kumbukiraninso kuti ndikwabwino nthawi zina kuphonya chakudya kapena ziwiri, koma siziyenera kulimbikitsidwa. Kudumpha chakudya kumasokoneza kayendedwe ka thupi lanu ndipo kungakupangitseni kufooka, chizungulire kapena nseru. Pitirizani kusinthana pakati pa zakudya, kuti musatope kudya zomwezo, koma pewani zakudya zopanda thanzi momwe ndingathere. Ngati simuli bwino kudya chakudya chilichonse kapena mbale, musamadzikakamize ndikusinthanitsa ndi zakudya zofananira. Pakumva njala pakati pa chakudya, mutha kudya zipatso zouma, mtedza, zipatso ndi zokhwasula-khwasula.

Malingaliro a Pre-Breakfast Snack for Pregnancy Diet

Chithunzi: 123rf

• Kapu ya mkaka wa ng'ombe wamba
Mkaka wa amondi
• Chakumwa chamkaka
• Madzi a Apple
• Tomato madzi
• Zipatso zouma

(Tchati chazakudya mwachilolezo: Max Healthcare)

Malingaliro a Chakudya Cham'mawa pa Zakudya Zam'mimba

Chithunzi: 123rf

• Mbale wa zipatso
• Tirigu Rava upma ndi masamba ambiri
• Poha ndi masamba ambiri
Oats phala
• Chotupitsa cha tirigu wonse ndi batala ndi omelet
• Omelet masamba
• Paranthas ndi kudzaza sipinachi, dal, mbatata, kaloti, nyemba, kanyumba tchizi, tchizi ndi curd
• Msuzi wa nyemba zosakaniza kapena patties
• Zipatso zina kuti zipite limodzi ndi chakudya cham'mawa monga ma apricots, masiku, nkhuyu zokoma, nthochi, malalanje
• Tchizi tositi kapena tchizi ndi sangweji ya masamba
• Vegetable khandvi
• Mpunga wa sevai wokhala ndi masamba ambiri

(Tchati chazakudya mwachilolezo: Max Healthcare)

Mid Morning Snacks Malingaliro Azakudya Oyembekezera

Chithunzi: 123rf

Msuzi wa tomato
• Msuzi wa sipinachi
• Msuzi wa sipinachi wokoma
• Msuzi wa karoti ndi beetroot
• Msuzi wa nkhuku

(Tchati chazakudya mwachilolezo: Max Healthcare)

Malingaliro a Chakudya cham'mawa pa Zakudya Zam'mimba

Chithunzi: 123rf

• Roti ndi kusankha dal, masamba ndi mbale ya curd
• Parantha ndi dal ndi mbale ya curd
• Karoti ndi nandolo parantha ndi mbale ya curd ndi batala
• Jeera kapena pea mpunga ndi raita
• Mpunga, dali ndi masamba ndi saladi yamasamba
Mpunga wa mandimundi nandolo ndi saladi ya masamba
• Masamba khichdi
• Nkhuku saladi ndi zambiri masamba atsopano kapena masamba msuzi
• Chicken curry ndi mpunga
Nkhuku yokazingandi mbale ya curd
• Mpunga, dal, mint raita ndi chipatso
• Kofta curry ndi mpunga
• Cottage tchizi parantha ndi mafuta ndi masamba saladi
• Mpunga wa Curd
• Saladi ya Parantha ndi nyemba zobiriwira

(Tchati chazakudya mwachilolezo: Max Healthcare)

Zakudya Zam'mawa Zakudya Zam'mimba

Chithunzi: 123rf

• Tchizi ndi chimanga sangweji
• Masamba idli
• Sipinachi ndi phwetekere idli
• Sevaiya ndi masamba ambiri
• Karoti kapena lauki halwa
• Fruit smoothie yokhala ndi zipatso zatsopano monga nthochi kapena sitiroberi

Chithunzi: 123rf

• Wokazinga chiponde kusakaniza masamba
• Kolifulawa ndi nandolo samosa
• Mkate cutlet
• Chicken cutlet
• Chicken Sandwich
Msuzi wa nkhuku
• Mbale yamasiku owuma kapena zipatso zouma
• Kapu ya tiyi wobiriwira
• Mkaka phala ndi oats, sevaior daliya
• Daliya masamba
• Wosakaniza masamba uttapam

(Tchati chazakudya mwachilolezo: Max Healthcare)

Malingaliro a Chakudya Chamadzulo Chakudya Chapa Mimba

Chithunzi: 123rf

• Mpunga ndi dal, masamba a sipinachi, ndi saladi yobiriwira
• Roti ndi mbale ya dal, masamba osankhidwa ndi galasi la mkaka
• Kusakaniza dal khichdi ndi masamba a curry ndi mbale ya curd
• Pulao masamba kapena mpunga wa nkhuku ndi mbale ya yoghuti
• Plain parantha ndi galasi la buttermilk

(Tchati chazakudya mwachilolezo: Max Healthcare)

Mafunso Okhudza Zakudya Zam'mimba

Q: Kodi amayi ayenera kudya chiyani pa nthawi ya mimba?

KWA: Pa nthawi ya mimba, akulangizidwa kuti amayi azidya chirichonse, koma zomwe nthawi zambiri zimanyalanyazidwa ndikuti zonse ziyenera kudyedwa moyenera. Malangizo a kudya bwino a mimba yabwino ndi zosavuta komanso zosavuta kuzitsatira. Kodi ndi liti, kuti, komanso kuchuluka kwa momwe amayi amadyera ndi zosinthika, ndipo ziyenera kuyendetsedwa ndi kufunikira kwa thupi, akufotokoza Dr Dube.

Q: Kodi amayi oyembekezera amafunikira ma calories angati patsiku?

KWA: Ndikofunikira kuti mayi wapakati azisamalira zakudya zathanzi . Panthawi imeneyi, thupi lanu limafunikira zakudya zowonjezera, mavitamini ndi mchere. Mayi woyembekezera amafunikira ma calories 350-500 owonjezera tsiku lililonse mu trimester yachiwiri ndi yachitatu, akutero Dr Bajaj.

Chithunzi: 123rf

Q: Zomwe Ndiyenera Kudya Ndi Kumwa Ngati Ndikudwala M'mawa?

KWA: Matenda am'mawa ndi gawo lodziwika bwino pa nthawi yomwe ali ndi pakati, zomwe zimachitika chifukwa cha momwe thupi limakhudzira gonadotropin ya chorionic (HCG). Akatswiri amalangiza amayi omwe akudwala matenda am'mawa kwambiri kuti azidya mwanzeru; ndithudi, ayenera kupewa zakudya zazikulu ayi panthawi imeneyi. Koma amatha kumvera thupi lawo ndikutsatira chakudya chomwe amakonda ndikuganizira a kudya zakudya zopatsa thanzi kuti athandize kukula kwa fetus . Kuphatikiza apo, kupewa zakudya zamafuta, zokazinga, zosatha masiku ano kungathandizenso kuti matenda am'mawa asakhale ovuta.

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Nditumizireni Imelo Onetsani Patsamba