Hutachiona, utachiona uye hutachiona zvinogona kutyisidzira hutano hwemukadzi ane nhumbu. Ingozi here yaunoziva? Chokwadi, asi zvakanaka kuitora uchifunga kubva panguva yekutanga iwe yaunoziva kuti uri kutarisira mwana. Chii chinofanira kukuita kuti uve nechokwadi, zvisinei, ndeyekuti "iri nyore" njodzi inodzivirirwa kana ukanyatso tarisa zvese zvekudya izvo zvingave zvakanaka kusabvisa kana kudzikisira mukudya kwako.
Chekupedzisira, ngano yekuti pakubata iwe unofanirwa kudya kwemaviri yakaiswa parutivi (izvozvi zvasimbiswa kuti hachisi chokwadi zvachose kubvira, kunyanya mumwedzi yekutanga, iyo yekuwedzera koriori yekudyiwa inodiwa yakaderera kwazvo uye munguva yese ye nhumbu inobvisa pakati pe200 ne450 kcal), izvo zvauchazoda kuita, zvakadaro, kuyera zvese zvinobatsira pamwedzi mipfumbamwe zvakanakisa: makabhohaidhiretsi, mapuroteni, mafuta akanaka, mavitamini, mamineral salts, uye kuona iko kurudyi huwandu hwefibre, hwakakosha kudzivirira iyo yakasarudzika dambudziko rekuzvimbirwa mukutakura.
Hapana nyama mbishi kana miriwo yakashambidzwa zvakaipa, chiremba wezvechikadzi anokuudza, mwenje wegirini, panzvimbo yezviyo zvakakwana uye chikafu chakazara nesimbi uye Omega 3.
Chikafu chekudzivirira panguva yekuzvitakura
Kana usati wambobata toxoplasmosis munguva yakapfuura, zviri nani kudzivirira chikafu chisina kugadzirwa chemhuka, pamwe nemichero isina kushambidzwa nemiriwo. Dzivisa zvakare kudyiwa kwehove ine yakakwira mercury yezvinhu, senge tuna - makedheni uye nyowani - uye swordfish, asi zvakare akarima saumoni.
White rind cheeses senge brie, camembert kana taleggio inofanirwawo kudzivirirwa, asiwo izvo zvinonzi chezi bhuruu senge gorgonzola uye roquefort, kunze kwekunge zvabikwa. Zvirinani kugara kure nefontiina futi, kubva kune mamwe ese machisi asina kuiswa uye dal mukaka mbishi. Dzivisa doro zvachose uye usariwedzere ne caffeine uye zvigadzirwa zvirimo, nemunyu uye nezvikafu zvakakurisa mumafuta kana zvakakangwa.
Pakupedzisira, kunyanya kutarisirwa kunofanira kubhadharwa kune:
Raw nyama
Kudya nyama isina kubikwa kana mbishi kunowedzera mukana wekutapukirwa nemabhakitiriya akasiyana siyana kana maparasita, anosanganisira Toxoplasma, E. coli, Listeria, uye Salmonella. Kunzvenga:
- zvisingawanzo steaks
- isina kubikwa nyama yenguruve nemombe
- yehuku isina kubikwa
- nyowani pate
- nyama yakasvibirira
Mercury njodzi hove
Hove pachayo chikafu chinonaka chakanaka: ine mapuroteni akanaka uye omega-3 (omega-3) fatty acids, ayo akakosha mukukura kwehuropi hwemwana nemaziso. Zvisinei, dzimwe mhando dzehove hadzifanirwe kudyiwa, idzo dzinofungidzirwa zvakanyanya se njodzi yekusvibiswa kwe mercury, nekuti chinhu ichi chakabatanidzwa nekukanganisa kwekukura, zvichinyanya kureva uropi, kumwana asati azvarwa.
Naizvozvo dzivisa:
- pfumo
- tuna
- Angwira
- bhuruu shark
Asi zvakare chenjera nedzimwe mhando dzehove, senge salmon yakarimwa. Uye zvakare, hove dzegungwa mbishi dzinofanirawo kudzivirirwa panguva yekuzvitakura nekuda kwekukanganisa hutachiona uye njodzi yekubata toxoplasmosis kana salmonella.
Chenjerera zvakare ku:
- Sushi
- Sashimi
- hove mbishi nehove dzakachengetedzwa dzisina kubikwa kana kungobikwa zvishoma
- oysters uye imwe mbishi hove
Mazai mbishi
Mazai asina mbishi uye chero chimwe chikafu chisina kugadzirwa chine iwo hachifanirwe kudyiwa kudzivirira njodzi yekuzviisa kune hutachiona salmonella. Saizvozvowo teerera mayonnaise uye mamwe matsva ezai-based sauces akagadzirirwa pamba uye makirimu uye madhishi akagadzirirwa chete nekapfupi yekubika senge mascarpone, tiramisu, custard, yakagadzirirwa ice cream, creme brulé uye zabaglione.
Tarisa ipapo ku:
- mazai mbishi
- yakagadzirwa eggnog
- yakasviba batter
- kupfeka saradhi
- tiramisu uye custard
- Homemade ice cream
- mayonnaise
White rind cheeses uye "bhuruu" cheeses
Kuti idyiwe nekutarisa chena rind cheeses:
- Brie
- camembert
- Taleggio chizi
- Feta
- Roquefort
Chenjerera zvakare kune zvisina kusarudzika cheeses senge fontina. Mamwe ese machizi, kana akaomeswa, haafanire kukonzera matambudziko.
Mukaka mbishi
Mukaka usina kunatswa unogona kutakura bhakitiriya listeria. Zvirinani kuenda kumukaka wakarongedzwa.
Muchero usina kushambidzwa nemiriwo zvakanaka
Nguva dzose geza uye kumutsazve michero nemiriwo zvine hungwaru, kusanganisira masaradhi mumabhegi. Zvibereko nemiriwo zvinofanirwa kugara zvichisukwa zvakanyatsonaka kuitira kudzivirira toxoplasmosis.
Caffeine uye doro
Caffeine inonwiwa nekukasira uye inopfuura zviri nyore muplacenta. Nekuti vacheche uye yavo placenta haina iyo yakakosha enzyme inodiwa kugadzirisa metabolism caffeine, mazinga epamusoro anogona kuvaka. Yakakwira caffeine inodyiwa panguva yekuzvitakura yakaratidzirwa kudzikamisa kukura kwe fetus uye kuwedzera njodzi yehuremu hwekuzvarwa huremu pakusununguka.
Kunwa doro panguva yekuzvitakura kunogona kukonzera fetal alcohol syndrome, izvo zvinogona kutungamira mukumeso kwechiso, hurema hwemwoyo, uye hurema hwepfungwa.
Chikafu chakagadzirwa chinotapira uye zvinwiwa uye chikafu chisina kudya
Zvese zvirimo zvinhu zvakaita seaspartame, iyo inoshandiswa mune vakadzi vane nhumbu yakabatanidzwa kune mukana wekukuvara mukukura kwemwana asati aberekwa, inofanirwa kudzivirirwa. Naizvozvo sarudza zvinotapira zvakasikwa dzakadai sa stevia. Zvakare pamatafura ako pane chikafu chakazara munyu uye chikafu chakanyanyisa mumafuta kana chakakangwa.
Muchidimbu, kana iwe uri kutarisira mwana, dzivisa:
- Raw nyama
- Hove mbishi uye mercury njodzi hove
- Raw ham, salami uye mamwe masoseji asina kubikwa
- Mukaka mbishi
- Brie
- camembert
- Taleggio chizi
- gorgonzola
- Roquefort
- Mazai mbishi kana asina kubikwa
- Salmon yakarimwa
- Zvine mafuta zvakanyanya kana chikafu chakakangwa uye chikafu chisina kudya mune zvese
- Zvigadzirwa zvinotapira uye zvinwiwa
- Doro uye caffeine
Verenga zvese zvinyorwa zvedu pa gravidanza.
Verenga zvakare:
