Nthawi zambiri mumamva kuti amayi omwe ali pamalo ayenera kudya awiri. Komabe, izi si zoona. Ndi zoona kuti pa nthawi yomwe mayi ali ndi pakati ayenera kupereka chakudya chabwino kwa anthu awiri. Mwa kuyankhula kwina, sayenera kudya kawiri, koma kawiri. Mayi akhoza kulingalira za zakudya zake ndi mimba ngati akuganiza za kusintha kwa kulemera kwa masabata. Mayi wam'tsogolo ayenera kuonetsetsa kuti ma kilogalamu omwe amasonkhanitsidwa ndi iye panthawi yomwe ali ndi mimba sadutsa chizolowezi chololedwa, chifukwa m'tsogolomu izi zidzakhudza mwana wake. Choncho, kuyambira masabata oyamba omwe ali ndi mimba, chakudya cha mayi woyembekezera chiyenera kukhala cholingalira bwino. Ana omwe amadziwika kuti ali olemera kwambiri, shuga kapena cholesterol yapamwamba nthawi zonse amakhala chifukwa cha kulemera kwa amayi awo panthawi yoyembekezera.
Pokhapokha ngati mayi wapakati akutsatira ndondomeko ya zakudya zomwe zimaphatikizapo chakudya, mafuta, mapuloteni komanso zipatso zambiri ndi zamasamba, chakudya chake chingatchedwe bwino. Izi ziyenera kukhala choncho kuyambira tsiku loyamba kufikira tsiku lotsiriza, kotero kuti ubwino wa zakudya pa nthawi ya mimba siziyenera kusiyanitsa ndi masabata.
Chokhacho ndicho vitamini B9 (folic acid). Zatsimikiziridwa kuti kuchuluka kwa folic acid mu thupi la mayi wam'tsogolo kumachepetsa kuthekera kwa zolakwika m'mayendedwe apakati a mimba, ndipo kumalepheretsanso maonekedwe a spina bifida (split vertebrae) mwa mwana, vuto lalikulu lobadwa. Kusokonezeka kwa pakati pa mitsempha ya m'mimba kumayambira masiku 28 oyambirira mimba. Pa chifukwa chimenechi, miyezi iwiri isanatenge mimba yomwe ili yofunika komanso mu masabata 12 oyambirira a mimba, mayi ayenera kukhala ndi vitamini B9 mu zakudya zake.
Folic acid amapezeka kwambiri sipinachi (mwatsopano, mazira kapena zamzitini), komanso masamba a masamba, saladi, mavwende, mazira, mphodza, mpunga, nandolo, zipatso ndi madzi a lalanje.
Zakudya zabwino pa nthawi ya pakati - kwa milungu ingapo, komanso tsiku lililonse - zimakhudza thanzi la amayi okhawo, komanso umoyo wa mimba. Pansipa tilembere mfundo zazikulu zomwe zingathandize mkazi kukonza pulogalamu ya zakudya zake panthawi yoyembekezera:
- Perekani kufunika kwa khalidwe - osati kuchuluka. Mphamvu zofunikira za amayi oyembekezerapo zawonjezeka kwambiri, choncho zakudya zowonjezera panthawi yoyembekezera pakatha masabata siziyenera kukhala zowonjezera. Koma ayenera kukhalabe olemera - ma micronutrients ndi mavitamini.
- Zakudya zoyenera, m'miyezi yoyamba ndi yotsiriza ya mimba, mayi wamtsogolo ayenera kukhala ndi mavitamini 3 a mkaka tsiku ndi tsiku. Utumiki wina ukhoza kulingalira 1 chikho cha mkaka, 1 phukusi la yogurt kapena 40 magalamu a tchizi.
- Kuchuluka kwa zinyama zakuthambo ndi chikhalidwe china choyenera cha zakudya pa nthawi ya pakati. Zakudya zabwino zoganizira bwino sizidzakuthandizani, koma zimathandizanso matumbo kugwira ntchito.
- Kudya zakudya zing'onozing'ono, koma nthawi zambiri (pafupifupi maola awiri ndi awiri). Mwana wanu amafuna kudya ngakhale simukumva njala konse.
- Imwani madzi ambiri, idyani mchere pang'ono.
- Onetsetsani mosamala ukhondo mu khitchini - panthawi yophika, komanso pakudya. Sungunulani zipatso ndi ndiwo zamasamba bwino. Bweretsani nyama, nsomba, nkhuku, mazira kukonzekera. Monga m'masabata oyambirira a mimba, ndipo pakapita nthawi, chakudya cha mayiyo sichiyenera kukhala ndi mapuloteni ochepa. Gwiritsani ntchito mapepala osiyanasiyana kuti muchepetse masamba ndi nyama. Yesani kuti musadye.
- M'madyerero anu, ngakhale m'masabata atsopano omwe ali ndi mimba, payenera kukhala kachafe kwambiri. Chikho chimodzi kapena ziwiri za khofi yofooka patsiku zidzakhala zokwanira. Musaiwale kuti tiyi, Coca-Cola zakumwa ndi chokoleti zili ndi caffeine.
- Mowa, tchizi tofewa, chiwindi, nthenda yamchere ndi mafuta ophatikiza a m'nyanja ya kumpoto, zakudya zabwino pa nthawi ya mimba zimapatulapo milungu yonse.
- Kuyambira masabata oyamba omwe ali ndi mimba mpaka kumatha, Ω-3 mafuta acids ayenera kupezeka mu zakudya zanu - ndizofunikira kuti chitukuko chikhale bwino. Gulani mafuta abwino a maolivi, ndipo musawonjezere saladi okha, komanso zakudya zina.
- Mphindi 20-30 osambira kapena kuyenda mwamsanga 2-3 pa sabata kudzakuthandizani kulimbana ndi vuto la kudzimbidwa.
- Kawirikawiri amayi onse apakati amalangizidwa tsiku ndi tsiku - kuyambira sabata lachisanu ndi chiwiri - kutenga chowonjezera chokonzekera chitsulo. Mafakitale abwino ndiwo ndiwo zamasamba (monga broccoli ndi sipinachi), komanso strawberries, legumes, muesli ndi mkate wonse. Ngati mzimayi akutsatira zakudya zoyenera, ndipo kuyezetsa magazi kumasonyeza kuti sakudwala matenda ochepetsa magazi m'thupi, sakusowa kutenga chithandizo chachitsulo. Tiyenera kukumbukira kuti mankhwalawa nthawi zambiri amachititsa kudzimbidwa.
Pomalizira, timanena kuti mkazi yemwe amatsogolera moyo wabwino amafunika makilogalamu 1800 mpaka 2100 patsiku. M'miyezi itatu yoyambirira ya mimba, mphamvu zake zimafunika kuwonjezeka ndi makilogalamu 150 okha. Mu nthawi yachiwiri ndi itatu ya miyezi itatu, chosowachi chikuwonjezeka ndi makilogalamu 300. Zakudya zamtundu wambirizi zingakhale zophimbidwa kwathunthu ndi zipatso imodzi kapena galasi limodzi la mkaka.