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Ungwaru ndechimwe chehunyanzvi hwekugona isu sevanhu tinoda. Ndiwo zvakare hunyanzvi huchagadzirisa hupenyu hwedu hunotarisirwa, kubva pakubatana nekutaurirana kusvika pakurarama. Uye mubereki wese anoda kuti vana vake vave vakangwara, zvese pamoyo uye neimwe nzira. Mukuda kudaro, vanosiya dombo risina kushandurwa kuti vatore vana vavo zvese zvinogoneka zvekuvaka huropi hwavo - mabhuku, mapuzzle, matoyi uye chii. Asi huchenjeri chinhu chaicho chinogona kukudziridzwa?

Chokwadi, chikamu chayo chinogona kurimwa kana kuvandudzwa nekurovedza huropi nguva dzose pamwe nekudya chikafu chine hutano chakapfuma mune zvinovaka muviri zvakakosha pakuita chaiko kwehuropi. Asi ruzhinji rwehungwaru hwemunhu runowanzo kuverengerwa kumajini avo uye nhaka yehupenyu. Nekudaro, iwe waiziva here kuti njere dzemwana wako dzinokanganiswa nezvikafu zvaunodya panguva yako yekubata? Uropi hwemwana wako hunotanga kukura mune yekutanga trimester pachayo uye zvakakosha kuti utange kudya zvine hutano kubva pakutanga kwekubata kwako.

Unoda kuziva kuti ndezvipi zvimwe zvekudya zvinogona kubatsira kuvandudza kukura kwehuropi hwemwana wako uye nekukubatsira iwe kununura mwana akangwara? Isu takanyora runyorwa rwegumi gumi zvekudya zvaunofanira kudya izvo!

1. Sipinachi Uye Mamwe Miriwo Yemashizha eGreen

Yokutanga pane zvakanyorwa ndeipinashi pamwe chete nemimwe miriwo yakasvibira yemashizha. Hatina isu tese takanzwa nezve mabhenefiti epinashi kune hutano hwedu hwese? Zvakanaka, panguva yepamuviri, miriwo yakasvibira nemashizha, kunyanya sipinashi, inogona kukupa mamwe mabhenefiti. Kutanga, ngatitarisei kukosha kwehutano hwepinashi. Iine vhitamini folic acid kana folate, uye iron, izvo zvakakosha mukukura kwemwana. 100 gramu yesipinashi ine 194 mamirogiramu efolate uye 2.71 mg yesimbi. Kunze kwaizvozvo, ine 2,86 gramu yemapuroteni, 2.2 gramu yefibhi yekudya, mamwe mavitamini (A, B6, B12, C, D, E, K), zvicherwa (calcium, magnesium, phosphorus, potasium, sodium, zinc), etc. ^[1]

Asi nei mwana wako achida folic acid nesimbi? Folic acid inodiwa pakudzokorora kweDNA, vhitamini metabolism, uye nekuvandudzwa kwakakodzera kweiyo neural chubhu, pamwe nezvimwe zvakawanda zvakanakira mai nemwana. Iyo iyi neural tube inoenderera ichikura kupinda muuropi uye kuti iite kudaro, inoda folate. Kushomeka kwe folate kana folic acid panguva yekuzvitakura kwave kuchiratidzwa nesainzi kuve kwakabatana nehurema hwekuzvarwa mumwana. ^[piri] Iron inodiwa mukukudziridzwa kwechibereko chemucheche, kukura kwemasero matsvuku eropa, kutakura okisijeni kuuropi hwemwana uye mhomho yemamwe mabasa akakosha. ^[3]

Kuve wakakosha zvakadaro mishonga, chiremba wako anokuraira iron yako uye folate zvinowedzera. Asi, kushandisa miriwo yakasvibira semasipinashi kunobatsirawo kuwedzera yako simbi uye folate yekudya zvakasikwa. Nekudaro, usati wamedza kana kubika mashizha, ita shuwa kuti unosuka miriwo yako zvakanaka uye kubvisa chero makemikari anokuvadza aripo pairi.

2. Zvibereko

Michero mitsva ine mavhitaminzi akakosha uye zvicherwa zvakawanda uyezve ndezvipi, zvinonaka uye zvinogona zvakare kukubatsira iwe nekuchiva uye zino rinotapira rinorova panguva yekuzvitakura! Mimwe michero ine hutano inosanganisira orenji, bhuruu, matamba, mapapaya, mango, gwavha, bhanana, mazambiringa nemaapuro. Asi pakati pezvose izvi, bhuru bhuruu inoonekwa seyakanakisa. Izvi zvinodaro nekuti vakapfuma muma antioxidants. ^[4]

Asi, nei uchida antioxidants? Mumuviri wedu unoda kurovera pakati peuwandu hweantioxidants uye mahara radicals mukati maro. Kuwedzera kwemahara radicals kunokanganisa muviri nemabasa ayo, zvichikonzera kushushikana kweiyo oxidative. Nekudaro, rimwe remabasa mazhinji e antioxidants ndeyekurwisa mahara radicals.

Zvakare, zvakawandisa zvemahara radicals zvinosanganiswa nekukuvara kwehuropi uye kukanganisa huropi kukura muvacheche nemucheche. ^{[5] [6]} Kudya mablueberries kuchakubatsira iwe kuwana horde ye antioxidants. Kana bhuru bhuru bhururu isingawanikwe, unogona kuyedza chero michero yataurwa pamusoro kana akawanda ma berries. Nekudaro, usamhanye kutora dosi yako ye antioxidants. Idya zvidimbu zvidiki.

3. Mazai Uye Chizi

Mazai haana kungopfuma mumapurotini, asi iwo zvakare akazara akakosha mavitamini uye mamineral, kunyanya vhitamini D. Iwo zvakare ane amino acid inonzi choline. ^{[7] [8]} Cheese imwezve sosi yevhitamini D iyo inonaka uye ine hutano. Ikozvino, ese mavitamini D, pamwe ne choline, zvakaonekwa nesainzi kuti zvine chekuita nekukura kwehuropi mudanho remucheche uye kushomeka kwechero imwe kunogona kukanganisa hutano hwehuropi hwemwana, zvichikonzera kuremara uye / kana kusaita zvakanaka gare gare hupenyu. ^{[9] [10]}

Iwe unogona zvakare kuwana yako chaiyo mugove wevhitamini D kubva kune michero kana chezuva, kunyangwe kubanda mune rakawandisa rezuva raisazove zano rakanaka iwe paunenge uine pamuviri.

4. Hove Nezvokudya zvegungwa

Iwe unofanirwa kunge wakanzwa nezve ayodini uye nebasa rayo mukuchengetedza hutano hune hutano hunoshanda. Iwe unofanirwa zvakare kunge wakanzwa nezve omega 3 fatty acids ichingo taurwa nemumwe munhu. Asi iwe waiziva here kuti izvo zviviri zvakakosha kwazvo mukukudziridza kwemanzwiro emwana wako nehungwaru? Hungu, hove, kunyangwe dzisiri dzese, dziine zvinovaka muviri zviri mazviri. Chidzidzo chegore ra2013 chakawana kuti ayodini yakakodzera yekuwedzera panguva yekuzvitakura, yaigona, kupukuta kusagadzikana kwepfungwa zvakanyanya. ^{[gumi neimwe]} Chimwe chidzidzo che2010 chakawana rakakosha basa re omega 3 fatty acids mukukura kwehuropi. ^[12]

Hove dzakakora salmon uye tuna zvine zvese zvinovaka muviri uye zvinogona kudyiwa zvine mwero. Nekudaro, apo uchidya hove, zvinogara zvakanaka kubvunza chiremba wako kutanga, sezvo imwe hove inogona kunge iine mercury uye nezvimwe zvinokuvadza zviri mukati. Tsvaga rairo yechiremba wako usati wadya hove panguva yekuzvitakura.

5. Yoghurt

Asi chimwe chigadzirwa chemukaka chakapfuma mumapuroteni iYoghurt. Mapuroteni anodikanwa muhuwandu nechibereko kuitira kukudziridza maseru etsinga enhengo pamwe chete nemuviri wese. Naizvozvo, unogona kutora mapuroteni akawanda sezvaunoda pasina kuenda pamusoro.

Kunyangwe paine zvinhu zvakawanda zvekudya zvakapfuma mumapuroteni, iyo yoghurt ine iyo yakawedzera kubatsirwa iyo inonzi probiotic, zvichireva kuti inomutsa kukura kwehutachiona hwakanaka hunodiwa nemuviri [13]. Saka kana iwe uri kutarisira kuunza akangwara uye akangwara mwana, iwe ungatoda kutanga kutanga kudya zvine hutano yogati, kunyanya chiGiriki yoghurt, mazuva ese.

6. Maamondi

Maamondi zvakagara zvichizivikanwa sekudya kwehuropi. Ivo vanga vachiwedzera kushambadzirwa zvichibva pahunhu hwavo hwavo uye zvese nekuda kwechikonzero chakanaka. Kuva noutano hwakanaka, hunonaka uye hunobatsira, hapana imwe nzira yaunoda kuidya. Waizviziva here kuti magiramu zana emuarumondi ane 579 kilocalories, 21 gramu eprotein, 12.5 gramu yezvikafu zvekudya, 44 micrograms dze folate uye 3.71 mg yesimbi pamwe nemamwe akawanda akakosha mavitamini nemaminerari. ^[14] Iwe unogona kuve neanokwenya maarumondi mbishi zuva rega rega sezvo zvichizokubatsira iwe kuburitsa smart uye brainy mwana!

7. Walnuts

Zvibereko zvakaomeswa uye nzungu zvave, pamusoro pemakore ese aya, zvave mune angangoita ese zvinyorwa zvine chekuita ne omega 3 fatty acids. Uye walnuts hazvisi izvo zvazviri. Kungofanana nemaamondi, walnuts zvakare akapfuma sosi yemapuroteni, makabhohaidhiretsi, fiber fiber, simba, mavitamini, zvicherwa uye omega-3 fatty acids anodiwa kuti foetus yako igadzikane uye nekukurumidza kukura kwehuropi. ^{[gumi neshanu]} Zvakare, iwo ane 0 mamirigiramu echolesterol uye zvakave nesainzi kuvandudza huwandu hweropa lipid. ^[16] Saka vese mai nemwana vanobatsirwa neshamhu nzungu iyi.

8. Nhanga Mbeu

Iwe unofanirwa kunge uri kushamisika kuti sei tiri kutaura nezve mhodzi dzemhanga uye kwete manhanga seyakazara. Chaizvoizvo, kusanganisira mbeu yemanhanga mukudya kwako kwepamuviri inogona kuve nzira inoshanda yekuwedzera huwandu hwakazara hwezvakanaka kune yako pamwe nemuviri wemwana wako. Ivo vane zvishoma kana zvishoma bumbiro rakafanana remapuroteni, fiber, mavitamini uye zvicherwa sezvazvakaita kumaamondi nema walnuts, uye zvakare ane antioxidants ayo anotonga emahara radical chiitiko. ^[17]

9. Bhinzi Nembambaira

Kana iwe uri munhu anegume-munhu uye uchishuvira kudya yakawanda maruva panguva yekuzvitakura, ita shuwa yekuisa bhinzi nenyemba sezvo zvine zvese kana akawanda mavitamini nemaminerari ataurwa muchinyorwa chino. Mukuenzanisa nenyemba, bhinzi zvine mutsetse. Nekudaro, iwe unogona kusarudza imwe yadzo uye nekuisanganisira yakawanda mukudya kwako kuti ubereke mwana akangwara. ^{[18] [19]}

10. Mukaka

Zvakanakira kunwa mukaka hazvigone kusimbiswa zvakakwana. Ndosaka, kunyangwe mushure mekuzvarwa, mukati menguva dzakakosha dzekukura, vabereki vanopa mukaka wevana vavo. Kunyangwe 89 muzana yemukaka iri zvirimo zvemukati zvemvura, iyo yakasara 11 muzana yakazadzwa nezvinovaka muviri. Ine 3.37 gramu yemapuroteni, 125 mg calcium, uye 150 gramu ye potassium pamwe nezvimwe zvakawanda zvinovaka muviri izvo zvine chokwadi chekurera mwana ari kukura uye zvido zvake zvehuropi huri kukura. ^{[makumi maviri]} Kunwa mukaka panguva yekuzvitakura kuchawedzera zvakanyanya mikana yako yekuburitsa whiz-mwana!

Nekudaro, izvi ndizvo zvaive zvinhu gumi zvekudya izvo zvinobatsira kukudziridza kukura kwehuropi hwemwana wako asati aberekwa mudumbu. Asi kudya izvi zvekudya chete hazvisi kuzobatsira. Izvi zvinongoshanda chete kana iwe ukachengeta mararamiro ane hutano iwe pachako. Idya zvinhu zvine hutano zvekudya uye inwa mvura yakawanda ine hutano. Shanda uye usimbise muviri kuti ugare wakagwinya. Kudzidzira kubatsira kwete chete nekuendesa mwana, asi zvakare kunobatsira mukukudziridza huropi hwemwana.

Izvo zvave zvichiratidzwa nesainzi kuburikidza neongororo ya2012 yekuti kurovedza kwevakadzi kunovandudza kugona kwekuziva kwevana . ^{[makumi maviri nerimwe]} Dzivisa zvinhu zvisina hutano senge doro, chikafu chisina kudya, nezvimwewo Iwe unogona zvakare kutaura kana kuverenga nyaya kune mwana bump paunenge uchifambira mberi mukuita kwako nhumbu. Zvakare, chero chii chinoitika, kushushikana kushoma pakuva nemufaro uye kubereka nhumbu!

1. [1]Sipinachi, National Nutrient Dhatabhesi yeStandard Reference Legacy Kuburitswa, United States Dhipatimendi Rezvekurima Kwezvekurima Zvekutsvagira Service.
2. [piri]Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, YH H. (2011). Folic Acid yekuwedzera uye nhumbu: zvinopfuura kungoita neural tube kuremara kudzivirira. Wongororo mu obstetrics & gynecology, 4 (2), 52-59.
3. [3]Brannon, P.M, & Taylor, C. L. (2017). Iron Kuwedzeredza panguva yekuzvitakura nehucheche: Kusagadzikana uye Zvinokonzeresa zveKutsvaga nePolisi. Nutrients, 9 (12), 1327
4. [4]Olas B. (2018). Berry Phenolic Antioxidants - Zvinoreva Hutano hwevanhu?. Miganhu mu pharmacology, 9, 78.
5. [5]Buonocore G Perrone S, Bracci R, (2001), Mahara radicals uye kukuvara kwehuropi mumwana achangozvarwa, Biology Yevevana, 79 (3-4), 180-186.
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9. [9]Blusztajn, J. K., & Mellott, T. J. (2013). Neuroprotective zviito zve perinatal choline chikafu. Clinical kemesitiri uye murabhoritari mushonga, 51 (3), 591-599.
10. [10]Eyles D, Burne T, McGrath J. (2011), Vitamin D mukukura kwehuropi, fetinamu muchitokisi nekusimudzira biology, 22 (6), 629-636
11. [gumi neimwe]Puig-Domingo M, Vila L. (2013), Zvinoreva ayodini uye kuwedzera kwayo panguva yekuzvitakura mukukura kwehuropi, ikozvino kiriniki pharmacology, 8 (2), 97-109.
12. [12]Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids uye nhumbu. Ongororo mu obstetrics & gynecology, 3 (4), 163-171.
13. [13]Yoghurt, USDA Yakabikwa Chikafu Zvigadzirwa Dhatabhesi, United States Dhipatimendi Rezvekurima Kwezvekurima Zvekutsvagisa Service.
14. [14]Maamondi, National Nutrient Dhatabhesi yeStandard Reference Legacy Kuburitswa, United States Dhipatimendi Rezvekurima Kwezvekurima Tsvagiridzo Service.
15. [gumi neshanu]Walnuts, National Nutrient Dhatabhesi yeStandard Reference Legacy Kuburitswa, United States Dhipatimendi Rezvekurima Kwezvekurima Zvekutsvagira Service.
16. [16]Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK, 2018, Mhedzisiro yekushandisa walnuts muropa lipids uye nezvimwe zvinokanganisa moyo. IAmerican Journal yezvokurapa zvinovaka muviri, 108 (1), 174-187
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20. [makumi maviri]Mukaka, National Nutrient Dhatabhesi yeStandard Reference Legacy Kuburitswa, United States Dhipatimendi Rezvekurima Kwezvekurima Tsvagiridzo Service.
21. [makumi maviri nerimwe]Robinson, A. M., & Bucci, D. J. (2012). Kuekisesaiza kwaamai uye Mabasa Ekuziva eMwana. Sayenzi yekuziva, 7 (2), 187-205.

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