Iwe unogona kazhinji kunzwa kuti mukadzi ari pachigaro anofanira kudya maviri. Zvisinei, izvi hazvisi zvechokwadi. Ichokwadi kuti panguva yekudzivirira mukadzi anofanira kupa chirongwa chakakodzera kuvanhu vaviri. Mune mamwe mazwi, haafaniri kudya kaviri, asi kaviri zvakanyanya. Mukadzi anogona kufunga pamusoro pemishonga yake nekuzvitakura kana achifunga nezvekuchinja muhomwe hwake kwemavhiki. Amai vemazuva ano vanofanira kuve nechokwadi chokuti makirogiramu akaunganidzwa naye panguva yekuzvitakura haipfuuri chimiro chinotenderwa, sezvo munguva yemberi izvi zvichabata mwana wavo. Saka, kubva pamavhiki ekutanga ekudzivirira, chikafu cheamai vakatarisira chinofanira kunge chakanaka. Kufananidzirwa kwevamwe vana kuwedzeredza, chirwere cheshuga kana kuti cholesterol yakakura inenge nguva dzose inokonzerwa nekurema kwakawandisa kwamai vavo panguva yekuzvitakura.
Chero bedzi apo mukadzi ane pamuviri anotevera chirongwa chekudya chinosanganisira makhahydrates, mafuta, mapuroteni uye zvakawanda zvezvibereko nemiriwo, kudya kwake kunogona kunzi kuenzanisa. Inofanira kuramba yakadaro kubvira pazuva rokutanga kusvikira kunekupedzisira, saka hutano hwekudya panguva yekuzvitakura haufaniri kusiyanisa mavhiki.
Chimwe chete chinonzi vitamini B9 (folic acid). Yakave yakaratidza kuti imwe yakawanda ye folic acid mumutumbi wemamai anouya inoderedza mikana yekusaona mukati mehutano hwehutachiona hwembryo, uye inodzivirirawo kutaridzika kwepina bifida (split vertebrae) mumwana, chirwere chakakomba chepabonde. Kushungurudzika mukati mehutachiona hutachiona hwema embryo kukura mumazuva 28 ekutanga ekudzivirira. Nokuda kwechikonzero ichi, mwedzi miviri isati yasvika kubatwa pamuviri uye mumavhiki gumi nemaviri ekuberekwa, mukadzi anofanira kusanganisira vitamini B9 mukudya kwake.
Folic acid yakawanda kwazvo mupinashi (yakachena, yakanyanyisa kana yakagadzirwa), pamwe nemiriwo miriwo, saladi, mavhinga, mazai, lentiy, rice, peas, michero uye jisi rearangi.
Chikafu chakakodzera panguva yekuzvitakura - zvose kwemavhiki, uye nokuda kwezuva rimwe nerimwe - zvinokanganisa hutano kwete kwete chete amai vari mberi, asiwo hutano hwembryo. Pasi apa tinonyora mashomanana mashoma anozobatsira mukadzi kuronga hurongwa hwekudya kwake panguva yekuzvitakura:
- Ipai kukosha kwehutano-kwete huwandu. Simba rinodiwa nemukadzi anotarisira rakawedzerwa zvishoma, saka zvinovaka muviri panguva yekuzvitakura mushure memavhiki haafaniri kuva yakawanda. Asi inofanira kugara ichipfumi - zvose micronutrients uye mavitamini.
- Mukudya zvinovaka muviri, zvose mumwedzi yekutanga uye yekupedzisira yekuzvitakura, amai vemazuva ano vanofanira kuva nezvikamu zvitatu zvezvigadzirwa zvemishonga zuva rega rega. Rimwe kushumira rinogona kufungidzirwa 1 mukombe wemukaka, 1 purogiramu ye yogurt kana 40 gramu chechi.
- Kuwanda kwehutachiona hwepanyama ndeimwe mamiriro ekumanikidzwa emishonga panguva yekuzvitakura. Chikafu chinorangarirwa zvakanaka-miriwo hachingokuregi zvakanaka, asi chichabatsirawo matumbu ako kushanda.
- Idya zviduku zvishoma, asi kazhinji (inenge nguva dzose maawa 2-4). Mwana wako anoda kudya kunyange iwe usinganzwi uine nzara zvachose.
- Inwai mvura zhinji, idya zvishoma.
- Kunyatsocherechedza kuchenesa mukicheni - zvose panguva yekubika, uye panguva yekudya. Sungai michero nemiriwo zvakanaka. Itai nyama, hove, huku, mazai kuti zvive zvakakwana. Sezvakaita mumavhiki ekutanga ekudzivirira, uye mune zvinotevera, chikafu chemukadzi hachifaniri kuva nehafu-yakasvibirira mapuroteni. Shandisa mapuranga akasiyana-siyana ekucheka mhodzi nenyama. Edza kusadya kunze.
- Muzvokudya zvako, kunyange mumavhiki mashoma ezvehutachiwana, panofanira kuva nekaseine yakawanda. Chimwechete kana maviri makapu efivha isina simba pazuva ichava yakakwana. Usakanganwa kuti tei, Coca-Cola zvinwiwa uye chokoti zvinewo caffeine.
- Doro, zvinyoro zvishoma, chiropa, offal uye mafuta ane hove emaodzanyemba kwegungwa, kudya kunovaka muviri panguva yekuzvitakura hakusi zvachose zvachose mavhiki.
- Kubva pamavhiki ekutanga ekudzivirira uye kusvikira yapera, Ω-3 fatty acids inofanira kuvapo mukudya kwako - iyo inokosha pakukura kwakanaka kwemukati. Tenga mafuta emuorivhi, uye uwedzere kwete kwete chete kumashizha, asiwo kune zvimwe zvokudya.
- 20-30 maminitsi ekudzora kana kufamba nekukurumidza 2-3 kavhiki ichakubatsira kutsungirira dambudziko rekudzivirirwa.
- Kakawanda vakadzi vose vane pamuviri vanorayirwa zuva rega rega - kutanga kubva vhiki ye20 - kutora sechiwedzera chekugadzirira dare. Nzvimbo dzakanaka dzesimbi ndeyemiriwo miriwo (yakadai sa broccoli nesipinashi), pamwe chete nemashizha, maruva, muesli uye chingwa chose. Kana mukadzi achitevera kudya kwakanyatsonaka, uye kuongororwa kweropa kunoratidza kuti haatambudzi nemararamiro evanhu, haafaniri kutora zvigadzirwa zvesimbi. Zvinofanira kuonekwa kuti mishonga iyi inowanzokonzera kubatwa.
Mukupedzisa, tinoratidza kuti mukadzi anotungamirira hupenyu hunodikanwa anoda 1800 kusvika 2100 makoriori pazuva. Mumwedzi mitatu yekutanga yekuzvitakura, simba rake rinodiwa rinowedzera ne 150 koriori chete. Mumwedzi wechipiri uye wechitatu mwedzi mitatu, ichi chinodiwa chinowedzerwa nema 300 makori. Iyo yakawanda yemakoriyori inogona kuve yakazara zvakakwana nechibereko chimwe chete kana rimwe girasi remukaka.