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Vakadzi vane nhumbu vari panjodzi yekushomeka kwesimbi sezvo vachida yakawanda yeino yakakosha zvinovaka muviri kuti vape kune iyo fetus iri kukura uye panguva imwe chete, kusimudzira huwandu hwavo hwesero tsvuku dzeropa. Dzakakomberedza zvikamu zviviri kubva muzvitatu zvesimbi yemuviri ndeyezvido zvemadzimai nepo chetatu chiri chezvinodiwa zve 'fetus' ne 'placenta tishu'. [1] Kushaikwa kwesimbi mumuviri panguva yekuzvitakura ndiko kunonyanya kukonzera kupererwa neropa muvacheche nevana.
Iron inoita basa rakakosha mukutakura kweoxygen kuenda kumucheche, kukura uye kukura kwemwana nekugadzirwa kwemasero matsvuku eropa. Iko kudiwa kwesimbi, zvisinei, kunochinja panguva yekubata ne0.8 mg / zuva mune yekutanga trimester kusvika 3-7.5 mg / zuva mune yechitatu trimester. [piri]
Micronutrients senge iron panguva yekuzvitakura yakakosha kwazvo. Dhijitari simbi, kana ichienzaniswa nesimbi yekuwedzera, inokurudzirwa nenyanzvi sezvo iyo yekupedzisira ichideredza kunwa kwesimbi isiri-heme kubva kune zvekudya uye nekuwedzera mahara radicals mumuviri, izvo zvinogona kukonzeresa zvakanyanya kubata kwepamuviri. [3]
Muchikamu chino, isu takanyora pasi mamwe emhando dzakanakisa dzekudya simbi idzo vakadzi vane nhumbu dzinogona kushandisa kuzadzisa zvavanoda zvezuva nezuva. Tarisa.
1. Nyama yemuviri
Nyama dzemuviri dzakadai sechiropa, itsvo uye moyo zvakakwirira kwazvo musimbi uye heme-iron. Iyi nyama yemuviri yakapfumawo mu zinc, protein uye vhitamini B12 iyo inobatsira mukukura kwe 'fetus' uye kuumbwa kwemasero matsvuku eropa. [4]
2. Maorenji
Kunyangwe maorenji aine vhitamini C yakawanda, iwo zvakare ane zvimwe zvakakosha zvinovaka muviri simbi, vhitamini A, faibha uye mapuroteni. Zvemukati zvesimbi zvichienzaniswa nevhitamini C zvinogona kunge zvakaderera muchero uyu asi, inozivikanwa zvikuru kubatsira mukumwa kwesimbi kuburikidza nezvimwe zvinodyiwa. [5]
3. Maarumondi
Ichi chibereko chakaomeswa nesimbi zvakare chakakosha sosi yezvimwe zvinovaka muviri zvakaita seprotein, vhitamini E nemafuta asina kutsetseka. Maarumondi anobatsira kuvandudza lipid profile iyo zvakare, inodzivirira huremu panguva yekuzvitakura. [6]
4. Nhanga Mbeu
Mbeu dzemanhanga dzakazara nesimbi uye zvakare dzakakwirira mu beta-carotene, fatty acids, vitamini E uye amino acids. Ivo vanozivikanwa zvakanyanya kubvisa edema uye kumwe kuzvimba panguva yekuzvitakura uye mushure mekubereka. [7]
5. Huku
Iyi yehuku yakazara nesimbi inokurudzirwa panguva yepamuviri chero bedzi yakabikwa zvakanaka. Nyuchi zvakare inovhenekera mapuroteni akaonda, mavhitamini uye zvicherwa zvinobatsira mukukura kwakanaka kwe 'fetus'.
6. Maapuro
Iron nemavitamini mumaapuro zvinobatsira kumucheche ari kukura uye amai-vanouya. Maapuro eGreen anosarudzwa pamusoro pemapuro matsvuku panguva yekuzvitakura. Maapuro anobatsira mukudzivirira kunetseka kwepamuviri senge kuberekwa kwekutanga, gestational chirwere cheshuga uye hutachiona hutachiona mumukadzi. [8]
7. Beetroot
Bioactive macomputer mumabheetro anosanganisira iron, zinc, mhangura, potasium uye zvimwe zvakakosha flavonoids uye polyphenols. Beetroot inobatsira mukuderedza BP, kuvandudza hutano hweitsvo uye nemoyo mabasa panguva yepamuviri. [9]
8. Salmoni
Zvokudya zvegungwa salmon yakafuma mune iron, protein uye omega-3 fatty acids. Izvi zvakakosha zvinovaka muviri zvinobatsira muuropi uye kukura kwemaziso kwe 'fetus'. Zvikamu zviviri zvesaumoni pavhiki zvinokurudzirwa nenyanzvi panguva yepamuviri. [10]
9. Sipinachi
Sipinachi yakafuma mune iron, folate, iodine uye calcium. Inoonekwa seimwe yeakanakisa vegan chikafu panguva yekuzvitakura uye lactation. Sipinachi inobatsira kudzivirira musana uye zvinetso zvine chekuita nehuropi zvemwana ari kukura.
10. Chickpeas
Chickpeas inzvimbo yakanaka yesimbi, folate, vitamini A, potasium, magnesium uye fiber. Izvi zvinovaka muviri zvinobatsira kudzivirira kuremara mukuzvarwa kwevacheche, kubata gestational chirwere cheshuga, kurapa kuzvimbirwa uye kubatsira mukukura kwemhasuru uye nyama.
11. Mukaka weKokonati
Mukaka wekokonati une huwandu hwakakwana hwesimbi. Iyo zvakare yakapfuma mu potassium, shuga, mafuta ane hutano uye mapuroteni. Mukaka wekokonati unosimudzira kukura uye kukura kwemwana uye unopa zvakakosha kumai.
