Chakudya pambuyo pobereka

Chakudya pambuyo pa kubala chiyenera kupatsa mayi wamng'onoyo makilogalamu okwanira - choyamba, kuti amve mphamvu ndi mphamvu, ndipo kachiwiri, kuti thupi lake likhoze kumasula mkaka. Komano zakudyazo ziyenera kupangidwa mwakuti mayi atatha kubadwa amayamba kutaya kilogalamu yomwe amasonkhanitsa panthawi yoyembekezera. Komabe, atabereka mkazi sangathe nthawi zonse (kapena amafuna) kuyamwitsa mwana wake - izi ziyeneranso kuganiziridwa poyankhula za zakudya zabwino za mayi wamng'ono. Ganizirani zomwe mankhwala ayenera kukhala pa desiki yake.

Mapuloteni

Chakudya cha mayiyo pambuyo pa kubadwa chiyenera kuphatikizapo magawo atatu a mapuloteni tsiku - ngati akuyamwitsa, ndi mavitamini awiri - ngati sakuyamwitsa. Gawo limodzi mukhoza kutenga:

Amayi amene amamwa mapasa kapena katatu, m'pofunika kuwonjezera magawo ena a mapuloteni ku chakudya chawo cha tsiku ndi tsiku mutatha kubereka, limodzi la mwana aliyense. Alimi omwe samadya mapuloteni a nyama ayenera kuwonjezeranso (mapuloteni a masamba) tsiku ndi tsiku, monga momwe mapuloteni a zomera saliri apamwamba monga mapuloteni a nyama.

Mafuta mu zakudya pambuyo pobereka

Pakati pa mimba, mayi amafunikira mafuta ochuluka kwambiri, ndipo thupi lake limatha kupirira - popanda kudzivulaza - ngakhale zakudya zomwe zili ndi cholesterol. Komabe, zakudya zakulera pambuyo pokubereka ziyenera kuphatikizapo chakudya chochepa cha mafuta. Kuonjezerapo, ayenera kuyang'anitsitsa bwinobwino mafuta omwe amawasankha.

Pafupipafupi, munthu wamkulu ayenera kumaphatikizapo chakudya chake tsiku ndi tsiku osati mafuta oposa 30%. Aliyense amene ali ndi matenda a mtima kapena atakhudzidwa kale ndi iwo, ayenera kuchepetsa kugwiritsa ntchito zakudya zokhudzana ndi mafuta kwambiri.

Mwachitsanzo, ngati cholemera chanu ndi 56 kilograms, mukufunikira makilogalamu 1900 patsiku, ndipo 30 peresenti ayenera kukhala mafuta. Izi zikugwirizana ndi pafupifupi 4.5 servings mafuta pa tsiku.

Gawo la gawo la mafuta lidzalingaliridwa:

Gawo lathunthu la mafuta ndi:

Mitengo yobiriwira ndi yachikasu ndi zipatso

Pa chakudya cha tsiku ndi tsiku amayi omwe akuyamwitsa akubadwa, ayenera kukhala ndi mavitamini 3 a zipatso ndi ndiwo zamasamba. Ngati mayi sakuyamwitsa, akhoza kudya 2 servings patsiku. Pakuti utumiki umodzi umavomerezedwa:

Vitamini C

Ngati ndi funso la kudyetsa amayi omwe akuyamwitsa, atabereka, amafunika kupereka gawo limodzi la magawo awiri a zakudya ndi vitamini C tsiku ndi tsiku. Ngati mayi wamng'onoyo sadyetse mwana wake, zakwanira tsiku lililonse la chakudya chimodzi. Utumiki wina udzalingana ndi zotsatirazi:

Calcium

Pamasamba a zakudya zawo pambuyo pa kubereka, amayi akuyamwitsa ayenera kuphatikizapo zakudya zisanu za tsiku ndi tsiku. Ngati mayi sakuyamwitsa, ayenera kudya zakudya zitatu pa tsiku. Utumiki umodzi umagwirizana ndi:

Iron

Chakudya choyenera cha amayi atabereka mwana chimaphatikizapo mankhwala amodzi kapena ambiri omwe ali ndi chitsulo. Iron, mosiyanasiyana, ali ndi ng'ombe, black molasses, carob, nkhuku ndi nyemba zina, mu sardines, mtedza, mu mankhwala a soya, sipinachi ndi chiwindi.

Koma chiwindi, chiyenera kudyedwa kawirikawiri, chifukwa chiri ndi cholesterol chokwanira, komanso chifukwa chiwindi ndi chiwalo chimene chimasungira mankhwala onse mmenemo.

Kwa otumikira mmodzi, mutha kutenga 1/2 chikho cha nyemba za tiyi.

Mchere mu chakudya pambuyo pa kubereka

Ngakhale mchere unali wofunika kwa inu pa nthawi ya mimba, chakudya chanu tsopano, pambuyo pobereka, chiyenera kukhala chosasinthika. Tengani lamulo kuti musasunge zakudya zanu kukhitchini zomwe zili ndi mchere wambiri wamchere, marinades, pickles. Ganizirani za chakudya chanu mwanjira yakuti Atabadwa, iwo adalowetsedwa ndi tchizi chosatulutsidwa ndi zakudya zopanda zakudya, komanso zakudya zochepa.

Kumbukirani kuti chakudya chilichonse chimene mukufuna kupereka kwa mwana wanu chiyenera kukhalanso chosasinthika - mwinamwake mungathe kukhala ndi chidaliro cha mchere mwa mwanayo. Kuwonjezera apo, thupi la ana aang'ono silingathe kukonza sodium yambiri.

Zimayambitsa zakudya pambuyo pobereka

Chakudya cha mayi akuyamwitsa atatha kubereka ayenera kuphatikizapo makapu 8 a madzi tsiku ndi tsiku. Ngati mayi samudyetsa mwana, ayenera kumwa makapu 6 mpaka 8 patsiku.

Kodi ndi madzi otani omwe mayi wamng'ono angaphatikizepo zakudya zake? Pambuyo pa kubala, madzi, mkaka, masamba ndi zipatso za zipatso, msuzi ndi madzi carbonate adzakhala chisankho chabwino. Komabe, samalani ndipo musamwe mowa kwambiri ngati mukuyamwitsa - chifukwa izi zingathe kulepheretsa kupanga mkaka. (Zambiri zimatanthauza makapu 12 pa tsiku).