Mayi ayenera kuwonjezera zakudya ndi zakudya zomwe zimapindulitsa mkaka kuyambira nthawi yomwe ali ndi pakati kotero kuti pambuyo pobereka, mkaka umatsika mofulumira, wochuluka komanso wochuluka mu zakudya. Onani mndandanda wa zakudya 10 zabwino zamkaka za amayi apakati ndi amayi oyembekezera kuti ayamwitse ana awo molimba mtima!

Zomwe zili m’nkhaniyi

1 Zakudya zamkaka za amayi apakati omwe atsala pang’ono kubereka2 Zakudya zamkaka za amayi apakati, amayi omwe angobereka kumene.

Zakudya zamkaka za amayi apakati omwe atsala pang’ono kubereka

Kuyambira kumapeto kwa trimester yachiwiri ya mimba, thupi la mayi wapakati limayamba kutulutsa colostrum, iyi ndi nthawi yomwe mayi ayenera kuwonjezera zakudya zopatsa mkaka. Zakudya zopatsa thanzi zimakhala pafupifupi 2,675 kcal / tsiku, kulemera kwake kumakhalabe pafupifupi 0,4 kg / sabata ngati mayi wapakati ali ndi kulemera kwabwino asanatenge mimba.

Mukuwona: Zakudya zonse zokhala ndi mkaka wambiri ndi mkaka kwa amayi akamabereka

Amayi apakati ayenera kudya mokwanira zakudya kwa mkaka wa m`mawere ndi kuonetsetsa thanzi chitukuko cha mwana wosabadwayo

Panthawi imeneyi, zakudya ayenera kuonetsetsa zokwanira mapuloteni, mafuta, calcium, mavitamini, kupatsidwa folic acid, chitsulo, ndi ayodini. Makamaka, pali zakudya zina zomwe zili zabwino mkaka wa m’mawere ndi thanzi la mwana wosabadwa zomwe amayi ayenera kugwiritsa ntchito:

1. Mkaka wa mimba, yogurt ndi madzi

Mkaka wa amayi apakati umapereka zakudya zambiri zofunika kwa amayi apakati, choncho amayi apakati ayenera kumwa nthawi yonse ya pakati. Pambuyo pobereka, ngati mkaka uwu ulipobe, mayi akhoza kupitiriza kuugwiritsa ntchito kuti akhale ndi mkaka wochuluka woyamwitsa.

Yogurt amapereka mapuloteni, mavitamini, calcium ndi mchere zofunika kwa mwana wosabadwayo ndi mayi wapakati. Mabakiteriya opindulitsa mu yogurt amathandizanso kukonza kagayidwe kachakudya, kupewa kudzimbidwa bwino.

Madzi ndi ofunika pazochitika zonse za moyo wa mayi wapakati, choncho onetsetsani kuti mumamwa madzi osachepera 3 malita patsiku. M’miyezi yotsiriza ya mimba, kufunika kwa madzi kumawonjezeka. Ngati mayi alibe madzi, mayiyo akhoza kubereka mwana asanakwane.

2. Msuzi woyipa wa nkhuku ndi zipatso za goji

Zipatso za Goji zili ndi betaine yambiri yomwe imathandiza kugaya chakudya, mavitamini B ndi C kuti achepetse kupsinjika kwamanjenje, calcium, iron, ndi phosphorous yabwino kwa mafupa ndi mafupa. Nkhuku yoyipa imakhala ndi mapuloteni, chitsulo, mavitamini ndi kufufuza zinthu kuposa nkhuku wamba.

– Zosakaniza

1 nkhuku yoyipa, 20 g zipatso za goji.Zokometsera: Ginger, mchere, soup ufa, zokometsera.

– Kupanga

Zipatso za Goji zimatsukidwa ndi madzi otentha, kenako zimachotsedwa kukhetsa.Nkhuku yoyipa imatsukidwa ndi madzi amchere, ndikuyika mumphika wamadzi owiritsa pansi pa moto wochepa. Onjezerani ufa wothira, zokometsera ndi magawo angapo a ginger. Madzi akawira, gwiritsani ntchito supuni kuti muchotse thovu.Nkhuku ikaphikidwa kwa ola limodzi, onjezerani zipatso za goji kuti ziphike kwa mphindi 10, nyengo yolawa.

3. Chifuwa cha nkhuku yokazinga ndi katsitsumzukwa

Nkhuku imakhala ndi mapuloteni ambiri, vitamini B6, vitamini A, phosphorous ndi mchere womwe ndi wabwino kwa mano, mafupa ndi dongosolo la mtima. Amino acid tryptophan mu nkhuku amathanso kuchepetsa kupsinjika kwamanjenje, kuthandiza amayi kuti asavutike ndi kupsinjika maganizo panthawi yomwe ali ndi pakati. Pakadali pano, katsitsumzukwa kamakhala ndi folic acid yambiri, yomwe imathandiza kudyetsa magazi ndikuthandizira kuyamwitsa.

Chifuwa cha nkhuku yokazinga ndi katsitsumzukwa ndi chakudya chokoma cha mkaka

– Zosakaniza

10 katsitsumzukwa, 300 g chifuwa cha nkhuku, muzu wawung’ono wa ginger 1. Zokometsera: ufa wa supu, mchere, zokometsera, msuzi wa soya, tsabola, batala.

– Kupanga

Dulani chifuwa cha nkhuku mu zidutswa zoluma, sambitsani ndi madzi amchere, kenaka tulutsani dengu kuti mukhetse. Sungani chifuwa cha nkhuku ndi ginger wonyezimira, zokometsera njere, mchere, tsabola, soya msuzi. Wiritsani katsitsumzukwa ndi madzi amchere pang’ono, kenaka mutulutse ndikumuponya m’madzi a ayezi kuti azizizira.Ikani batala mu poto, kenaka yikani nkhuku ya marinated ndikuyakaya mpaka italimba, tsanulirani pa mbale. . batala mu poto, sungani katsitsumzukwa pang’ono kuti mutenge zokometsera (chifukwa zinali zowiritsa kale ndi madzi amchere). Katsitsumzukwa ikangophikidwa, yikani nkhuku ndikusakaniza bwino. Nyengo kulawa.

4. Nyemba yofiira yophika msuzi wa mafupa a ng’ombe

Mafupa a ng’ombe ali ndi kashiamu wochuluka, pamene nyemba zofiira zili ndi ulusi wochuluka, wabwino kugaya chakudya, ndi chitsulo chowonjezera, mavitamini B1, B6 amene ali abwino ku dongosolo lamanjenje ndi kuchepetsa kupsinjika maganizo. Makamaka, nyemba zofiira makamaka ndi nyemba zambiri zimakhalanso ndi chinthu chofanana ndi estrogen, chomwe chimathandiza kuti tiziwalo timene timatulutsa timadzi timene timatulutsa timadzi timene timapanga mkaka wa m’mawere.

Chifukwa chake, supu yofiira ya ng’ombe yamphongo yofiira ndi imodzi mwazo chakudya cha mkaka kwa amayi apakati kwambiri mmene.

– Zosakaniza

500g mafupa a ng’ombe, 100g nyemba zofiira.Zokometsera: Vinyo woyera / vinyo, mchere, ufa wa supu, tsabola, ginger, zokometsera.

– Kupanga

Sambani nyemba zofiira kuti ziyeretse, zilowerereni m’madzi kwa maola 4 kuti pophika nyemba zikhale zofewa.Mafupa a ng’ombe yophika ndi madzi amchere, kenaka mutulutseni, sambani, khetsani.Ikani mafupa a ng’ombe m’madzi otentha pansi pa kutentha pang’ono, zokometsera. onjezerani ufa wothira, zokometsera, tsabola pang’ono, magawo angapo a ginger ndi supuni 2 za vinyo woyera / vinyo (ginger ndi vinyo kuchotsa fungo la mafupa a ng’ombe). Samalani ndi kutsetsereka kuti fupa limveke bwino.Mukatha mphindi 20 mukuwira mafupa a ng’ombe, onjezerani nyemba zofiira zoviikidwa, simmer mpaka nyemba zofiira zifewe, nyengo kuti mulawe.

5. Mkuyu phala

Sung ndi imodzi mwa nyimbo chakudya cha mkaka Zabwino kwambiri kwa amayi apakati komanso amayi oyembekezera. Kafukufuku wa nkhuyu amasonyeza kuti chipatsochi chili ndi calcium, phosphorous, glucose, sucrose, vitamini C ndi mchere wina wambiri. Chodabwitsa china ndi chakuti nkhuyu zimakhala ndi kukoma kowawa, koma zimakhala zabwino kwambiri kwa amayi apakati.

Porridge ndi yabwino kwa mkaka, amachiritsa kudzimbidwa kwa amayi apakati ndi amayi oyembekezera

– Zosakaniza

50 g mpunga wamba, 50 g mpunga wosusuka, 30 g wa nkhuyu zobiriwira.Zokometsera: Alum shuga, uchi.

– Kupanga

Sakanizani mpunga wokhuthala ndi mpunga wokhuthala, sambitsani bwino, kenaka kukhetsa. Onjezani shuga wa rock kapena uchi kuti mulawe.

Zakudya zamkaka za amayi apakati, amayi obadwa kumene

Mayi wapakati akhoza kudya zakudya zonse zokomera mkaka kwa amayi apakati. Komanso, tikhoza kuwonjezera mbale zina. Dziwani kuti zakudya zina zimayambitsa padera, choncho ziyenera kugwiritsidwa ntchito pokhapokha mutabereka.

1. Msuzi wa mwendo wa nkhumba wokazinga ndi nkhuyu

Mipukutu yotchuka ya masika ndi chakudya choyamwitsa kwa amayi pambuyo pobereka. Amakhala ndi mafuta ambiri komanso zakudya zofunikira kuti athandize amayi apakati kubwezeretsa thanzi, komanso kulimbikitsa zotupa zamkaka kuti zigwire ntchito mwachangu. Kudya misomali ya nkhumba kumathandiza kuti mkaka ukhale wokhuthala, koma musadye kwambiri chifukwa kungayambitse mkaka kutsekeka.

– Zosakaniza

500g a masikono a kasupe, 100g a nkhuyu zobiriwira.Zokometsera: Mchere, ufa wa supu, zokometsera.

– Kupanga

Dulani mwendo wa nkhumba mu zidutswa zazikulu, zowiritsa ndi madzi amchere, ndiyeno muzimutsuka ndi kutsanulidwa.Ikani hock ndi kusonkhezera-mwachangu ndi supu ufa, zokometsera njere kuyamwa zokometsera. Ikani madzi mumphika kuti simmer nkhumba mwendo pansi pa moto wochepa.Sung kusamba, kudula pakati. Pamene masikono a kasupe ali ofewa, onjezerani nkhuyu ndikuphika mpaka kuphika. Nyengo kulawa.

2. phala la nyemba zobiriwira zophikidwa ndi nkhumba yowonda

Nkhumba yowonda imakhala ndi mapuloteni ambiri omwe amapereka zakudya ku thupi la mayi pambuyo pobereka. Ndipo nyemba zobiriwira zimakhala ndi zotsatira zofanana ndi nyemba zofiira, zomwe zimathandiza kukulitsa zotupa za mammary ndikupindula mkaka wa postpartum.

phala la nyemba zobiriwira zophikidwa ndi nyama yopanda mafuta ndi chakudya chokonda mkaka

– Zosakaniza

50 magalamu a mpunga wamba, 50 magalamu a mpunga wothira, 50 magalamu a nyemba zobiriwira, 200 magalamu a nyama yowonda Zokometsera: Mchere, ufa wa supu, mbewu zokometsera, anyezi wouma, mafuta ophikira, anyezi wobiriwira, katsabola.

– Kupanga

Nyemba zotsukidwa ndi zipolopolo, zotsukidwa, zoviikidwa m’madzi kwa maola 4 mpaka nyemba zofewa. madzi amchere, minced. Thirani nyama ndi zokometsera, ufa wa supu, ndi anyezi wouma kwa mphindi 15 kuti mutenge zokometsera.Ikani mafuta pang’ono mu poto, mwachangu anyezi odulidwa odulidwa, kenaka yikani nyama yodulidwa ndikuyambitsanso mwachangu. , Onjezani nyama yophikidwa mumphika ndikuphika kwa mphindi zitatu, ndikuyambitsa nthawi zonse. Kuwaza mascallions odulidwa bwino ndi katsabola pamwamba, nyengo kuti mulawe.

3. Msuzi wotentha wamasamba wophikidwa ndi ng’ombe

Sipinachi ali ndi chitsulo chochuluka, chabwino kwa magazi a amayi. Kuyambira kalekale, sipinachi sichinakhalepo pa mndandanda wa mkaka wa amayi pambuyo pobereka. Dziwani kuti sipinachi ikhoza kuyambitsa padera, kotero amayi apakati sayenera kudya mbale iyi.

– Zosakaniza

1 gulu la sipinachi, 200 g nyama yang’ombe yodulidwa. Zokometsera: Mchere, tsabola, ginger, adyo, ufa wa supu, zokometsera ufa, mafuta ophikira.

– Kupanga

Ng’ombe yosambitsidwa ndi madzi amchere, marinated ndi tsabola pang’ono, ginger ndi adyo. Ikani masamba mu poto yokazinga ndi mafuta pang’ono, ufa wa supu, zokometsera ufa, kenaka tsanulirani madzi pang’ono, kuphika pansi pa kutentha kwapakati.Kutenthetsa mafuta mu poto, kenaka tsanulirani mu ng’ombe ndi kusonkhezera- mwachangu ndi pang’ono. mpaka nyama yophikidwa Sipinachi ikawira kwa mphindi zisanu, ikani ng’ombe mumphika ndikuphika mpaka iwiranso. Nyengo kachiwiri kulawa.

4. Sesame wakuda (chitsa chakuda) alum shuga

Sesame yakuda ndi mankhwala abwino kwambiri, kuphatikizapo kukhala ndi luso ubwino wa mkaka zodabwitsa. Mbeu za Sesame zili ndi mapuloteni ambiri, mafuta, calcium, omega 3 ndi omega 6 fatty acids, omwe ndi opindulitsa kwambiri pa thanzi.

Tiyi yakuda ya sesame ndi yozizira komanso yopindulitsa mkaka

– Zosakaniza

100 g wa sesame wakuda, 50 g tapioca.Zokometsera: Ginger, shuga wa rock.

– Kupanga

Sesame imachotsa grit, njere zosalala, kutsuka kuchotsa dothi kenako kukhetsa. Kuwotcha sesame mu poto wandiweyani pansi kuti sesame ikhale yonunkhira kwambiri. Sakanizani ufa wa tapioca ndi madzi osasankhidwa ndi shuga wa thanthwe mpaka kusungunuka, kenaka muyike mumphika kuti muphike kutentha pang’ono, kuphika pamene mukuyambitsa. munthaka wakuda wa sesame, sakanizani mpaka tapioca yophikidwa bwino.

5. Msuzi wobiriwira wa papaya wophikidwa ndi nthiti zazing’ono

Papaya ali ndi mavitamini ambiri omwe ali abwino pa thanzi. Ngati panthawi yomwe ali ndi pakati, ichi ndi chakudya chomwe chiyenera kupewedwa, ndiye kuti pambuyo pobereka, papaya ndi chakudya chothandiza kwambiri cholimbikitsa mkaka kwa amayi apakati.

– Zosakaniza

Papaya wobiriwira pafupifupi 500g, nthiti zazing’ono 300g. Zokometsera: Mchere, ufa wa supu, zokometsera, mafuta ophikira, anyezi wouma, anyezi wobiriwira, mafuta ophikira.

– Kupanga

Papaya wodulidwa, dulani zidutswa zoluma, zilowerereni m’madzi amchere kwa mphindi 10, kenaka tulutsani ndikukhetsa. Dulani nthiti zazing’ono m’zidutswa zoluma, zisambitseni ndi kuziwiritsa m’madzi amchere. Kenako sakanizani nthitizo ndi mafuta ophikira, anyezi wouma, zokometsera ndi ufa wa supu kuti mulawe.Thirani madzi munthiti ndi simmer pansi pa kutentha pang’ono mpaka ofewa, tcherani khutu msuzi kuti uchotse msuzi.Nthiti zikaphikidwa. chofewa, onjezerani papaya womwe mudakonzekera kale ndipo pitirizani kuphika mpaka mapapaya atapsa. Kuwaza ndi scallions ndi nyengo kulawa.

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ZINDIKIRANI KHODI:

Mkaka wa m’mawere ndi gwero labwino kwambiri la chakudya cha mwana. Amayi aziyamwitsa ana kwa miyezi isanu ndi umodzi yoyambirira ya moyo wawo kuti ana athe kukwanitsa kukana kwawo, kagayidwe kawo ka chakudya ndi nzeru zawo. Palibe mankhwala omwe angalowe m’malo mwa mkaka wa m’mawere.

Ngati mayi akukumana ndi kutsekeka kwa mkaka, mkaka wochepa, kusowa mkaka kapena kutaya mkaka kwa mwana wake, chonde funsani 91neg.com MATABLETI OGWIRITSA NTCHITO MKAKA. 91neg.com sikuti imangothandiza mkaka wa m’mawere kuonjezera kuchuluka ndi ubwino wa mkaka wa m’mawere koma ndithandizeninso amayi Kuchira msanga pambuyo pobereka.

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