Nutrition Information uye Gwaro Rokunyora
Chii chaunofanira kudya kana uchiyamwisa? Zvakanaka, seamai vanoyamwisa, unogona kudya chero chaunoda. Hapana chikonzero chekudzivisa chero mapoka ezvokudya paunenge uchiyamwisa mwana wako. Vakadzi pasi rose vanonwisa, vamwe vachidya zvizere nezvinonhuwira, garlic , uye gassy mishonga. Kunyange vakadzi vasina zvirwere zvakanaka vanokwanisa kuchengetedza hutano hwakanaka hwehutano hwakakisisa mukaka .
Hezvino izvo zvaunoda kuziva nezvekuyamwisa uye kudya kwako.
Kubva Kubva Pakuberekwa Zvokudya Kudya Zvokudya Zvokudya
Vakadzi vazhinji vanotanga kuchinja kuzvokudya zvavo pavanenge vane pamuviri. Iwe unogona kunge wakatanga kutora vitamini yakaberekwa , uchidya kudya kunovaka muviri, uwedzere utano hwakanaka pakati pezvokudya, nekucheka huwandu hwekofi unonwa zuva rega rega. Kana wakatoita zvinhu izvi, saka iwe haufaniri kuita zvigadziriswa zvekudya kwako apo iwe unoshanduka kubvira pakuberekwa kusvika pakuyamwisa .
Sei Zvakakosha Kudya Utano Kana Paunenge Uchiyamwisa?
Mumuviri wako unotora chero chinhu chaunoda kuita mukaka wakavepa wemazamu kubva kune zvimiti zvawakachengetedza mumapfupa ako, mazinga, uye mafuta. Nenzira iyi, mwana wako anowana mishonga yose yaanoda. Asi, kana iwe usingatevedzeri kudya kwakanaka kunosanganisira marudzi ezvokudya zvinotsiva iyo michina, iwe uchava usina unoshaya mavitamini nemaminerari.
Zvinotora mararamiro pamuviri wako, uye iwe unopedzisira uchinzwa wakaneta uye wakaneta. Zvisinei, nokudya kudya kwakanaka, kwakanyatsonaka paunenge uchiyamwisa, iwe uchazadza zvivigiro zvako zvezvibereko, uwane nokukurumidza mushure mekuberekwa kwechecheche wako, uine simba rakawanda, uye uchinzwe zviri nani zvakakwana.
Mishonga Yakanaka Inogadzirisa Sei Mazamu Akanaka Nevana Vako?
Zvokudya zvakawanda zvaunodya zvinotanga kupinda mumukaka wako wemukaka, uye zvine simba pamusoro pekugadzirwa , kuravira , uye ruvara rwemukaka wako . Inotendwawo kuti vana vanoyamwisa vanowanzojairika nekutarisa kwezvokudya mumabiko avo, uye vanobva vatanga kufanirwa kune izvo zvekudya zvekupedzisira mushure mehupenyu. Nokudaro kudya zvokudya zvakakwana zvine utano hwakanaka, zvinovaka muviri - kusanganisira michero nemiriwo - apo iwe uchiyamwisa kunogona kubatsira kuisa nheyo dzekudya zvakanaka kwemwana wako munguva yemberi.
Chii chinonzi Healthy Breastfeeding Diet?
Chirongwa chekudya zvakanaka chinosanganisira zvokudya zvakasiyana-siyana chinangwa chekuyamwisa kudya. Chikafu chinonwisa kuyamwisa chine mavitamini, zvicherwa, mapuroteni, dairy, zviyo zvose, nemafuta ane utano.
Kuita mukaka wemazamu kunotora makoriki akawanda , saamai vanoyamwisa, unoda kudya zvishoma pane mumwe munhu asina kuyamwisa. Iwe unogona kuwana ma koriyori aunoda kuburikidza nekudya kwemazuva matatu pazuva uchidya zvidye pakati. Iwe unofanirwa kudya zvakasiyana-siyana zvekudya zvakasiyana siyana zuva rega rega, uye haufaniri kutamba kudya. Kana iwe unonetseka kuti hauna kudya kwakanaka, kana kuti une mibvunzo pamusoro pekudya kwako, taura nachiremba wako, chikafu chekudya, kana chiremba chekudya chakanyorwa.
Ndeapi Mishonga Unofanirwa Neyo Uye Ndezvipi Zvokudya Unofanira Kudya Kuti Uzviwane?
- Mapurotini anovaka uye anotsigira nhengo dzose dzomuviri, kusanganisira mishonga, uropi, mapfupa, mwoyo, mapapu, enzymes, mahomoni uye masimba. Idya mapuroteni kashoma pazuva. Nyama, mishonga yemiti, marimu, mbeu, miriwo, uye zviyo zvine protein.
- Vitamini A inofanirwa kukura zvakanaka uye kubudirira , kunyanya kwemaziso uye ganda. Iwe unogona kuwana vitamini A muzvitsvuku, mazairo, uye mashizha michero nemiriwo, mashizha mashizha mashizha matsva, chiropa uye zvigadzirwa zvemiti.
- Iron inobatsira muviri wako kuti uite masero matsvuku eropa kuitira kuti ugone kuchengeta simba rako. Wanai zvakakwana dare muzvokudya zvako nekudya nyama, hove, chiropa, nyemba, mashizha mashizha, mashizha, mazai, uye mbeu yose.
- Vitamini C inokosha kumapfupa akaenzana, mazino, mitsipa, nemidziyo yeropa. Inobatsirawo muviri kutora simbi uye kudzivirira utachiona. Vitamini C iri mumichero yemishuruti nemashizha (marangi, mazambiringa, marimu, lime), strawberries, tomate, mangoes, uye mimwe miriwo mitema.
- Folate (folic acid) B vitamini inobatsira kudzivirira kusununguka kwepabonde uye inodiwa kuti uve nehutano hwakanaka nekukura kwechecheche wako. Zvokudya zvakakwirira mumatare zvinosanganisira michero yemarimu nemiti, inoshandiswa zviyo zvese zvezviyo uye zviyo, mashizha mashizha mashizha, uye mahonji akaomeswa.
- Zinc inoshanda nemapurotini, uye muviri unouda kuti uve nekukura kwakanaka uye kukura, kurapa kwepachirema, kudzivirira muviri, nezvimwe zvinhu zvakawanda. Zinc iri muzvokudya, mishonga yehuisi, miriwo, uye nyemba.
- Calcium inokosha kumapfupa ane utano nemeno. Iwe unoda kuwana calcium yakakwana iwe uchiyamwisa kufambisa chinotorwa kubva mumuviri wako ndokupiwa kumwana wako. Zvishandisi zvekudya, jisi rearangi, nemiriwo mashizha mashizha ndiwo akanaka kubva ku calcium.
- Vitamini D inobatsira muviri wako kuti uwane calcium uye phosphorus kubva pane zvaunodya, uye zvakare zvakakosha pakukura kwemafupa emwana nemeno. Iwe unogona kuwana vitamini D kubva kune zuva, hove, mazai, uye zvokudya zvakasimbiswa ne vitamin D zvakadai sezviyo, juisi yearangi, mukaka, uye yogurt.
- Docosahexaenoic Acid (DHA) inonzi fatty acid inotsigira kukura kwehutano hwemwana nemaziso. Iwe unogona kuwana DHA muhove, mazai, nyama tsvuku, uye chiropa.
Bhuku raAmai Rinotenga Zvokudya Zvokudya Zvakakosha
Iwe unogona kuwana mishonga yose yaunoda zuva rega rega nekudya zvakasiyana siyana zvekudya kubva kumapoka makuru ezvokudya. Heino urongwa hwezvokudya kuti uwedzere kuchitoro chako kana kuti magurasiro.
Nyama : Nyuchi, chicken, turkey, nguruve, hove, uye hove. Kucheka kwekudya kwenyama kune hutano uye kunofadzwa pamusoro pezvokudya zvitsvuku, zvokudya zvakabikwa, imbwa dzinopisa uye nyama inopisa.
Zvibereko: maapuro, maarangi, mabhanana, mapeariti, mapeaches, maruvaji, mazambiringa, mavhenekine, mapaapine, mazambiringa, michero yemichero, michero yemaginha, uye michero yakaomeswa. Idya michero yakasiyana-siyana zuva rega rega.
Miti: Misi yakaoma mashizha (broccoli, sipinashi, kare, lettuce), karoti, peas, squashi, pepper, uye mbatata. Miti inofanira kuumba chikamu chikuru chekudya kwako.
Mbeu dzose dzega: Gorosi rose regorosi, chingwa chegorosi rose, tsvuku yakasvibira, maruva, zviyo zvose zvezviyo, muffin, bagels, crackers, uye mabhisikiti. Mbeu dzose dzinowedzera kupfurikidza nechingwa chena, mucheka mutsvuku, uye pasta yenguva dzose.
Dairy Products: Chizi, chezi, yogurt, kottage cheese, kirimu cheese, uye mukisi wakasviba. Sarudza mazai emakaka asina mafuta kana asina mafuta akavakirirwa neVitamin A uye D pamusoro pemukaka wose nezvinhu zvakagadzirwa kubva mukaka wose.
Nutsanga, Mbeu, Mbeu: Mhete, bhinzi, maarumondi, mbeu dzomuputi, mbeu dzezuva, nyemba dzakaoma, lentiy, nuts uye nut butter.
Mafuta Anopa Utano Namafuta: Maorivhi omuorivhi, mafuta e-canola, mafuta ezuva, marinari, uye mafuta emaji. Deredzai kushandiswa kwebhokisi, jisi, uye marara, ayo akakwirira mumafuta akazara.
Liquid: Inwa mvura yakakwana , pakati pemasereji matanhatu nemasereji emvura kana zvimwe zvinwiwa zvisina kuiswa mukati mezuva rimwe nerimwe.
Ndezvipi Zvokudya Unofanirwa Kudya Zvishoma kana Kuti Zvidzivirire Paunenge Uchiyamwisa?
Paunosarudza kuyamwisa, hazvirevi kuti iwe unofanira kusiya zvinhu zvako zvaunofarira. Zvisinei, iwe haufaniri kuzvidzivirira kune chero zvipi zvazvo zvekudya, kune zvimwe zvekudya zvaunofanira kuisa .
Zvakanaka kuti unakidzwe mukombe wekofi, asi iwe unofanira kuderedza chiyero che caffeine ine zvinwiwa kune imwe kana maviri makapu pazuva. Iwe unogona kunge uine chokoti kana imwe ikarori isina chinhu isina kudya kamwechete munguva. Iwe unogona kunyange kuva nechinwiwa chinonguva chiduku . Chinhu chinokosha chokuyeuka hachisi chokudarika.
Icho hachisi chaicho chekudya chaunofanira kudzivisa zvachose, asi vamwe vana vanogona kuva nekunzwa kwekudya kana kuenderera kune chimwe chinhu chiri mukudya. Kana uine mhuri yezvokudya zvekudya kana kana iwe ukaita kuti pave nekubatana pakati pechinhu chaunodya uye kugadzirisa mumwana wako, cherechedza chikafu ichocho iwe uchiri kuyamwa.
USDA Munhu Akasarudzika Zvokudya Zvokudya Zvokurwisa Moms
IUnited States Dhipatimendi Rezvekurima (USDA) ichakupa iwe sarudzo yega yega yezvokudya zvezuva nezuva kana iwe ukasika purogiramu pawebsite yavo. Nzvimbo iyi inopa zvirongwa zvakasiyana zvevakadzi vanoyamwisa chete , vachibatanidza kuyamwisa nekudyisa mafomu , kana kunwisa nguva shomanana zuva rega rega.
> Sources:
> Harvard School of Public Health. Healthy Eating Plate uye Healthy Eating Pyramid. Harvard University. 2011: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
> Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Kuberekwa Kutungamirirwa Kwechiremba Chiremba Eightth Edition. Elsevier Health Sciences. 2015.
> Newman, Jack, MD, Pitman, Theresa. Bhuku Rokupedzisira Rokuzora Bhuku reMhinduro. Three Rivers Press. New York. 2006.
> United States Dhipatimendi Rezvekurima. Zvokudya Zvinodiwa Pakunamata. SelectMyPlate.gov. 2016: https://www.choosemyplate.gov/moms-breastfeeding-nutritional-needs
> Whitney, E., Rolfes, S. Kunzwisisa Kudya Kwekudya Kudhindwa Kwechina. Cengage Kudzidza. 2015.