Abinci mai kyau na uwa a yayin da ake shayarwa yana da muhimmanci ga lafiyar yaro. Bayan shekaru da dama da aka yi amfani da madarar dabara ta hanyar gina jiki, a cikin 'yan shekaru da suka wuce, kwararru a ko'ina cikin duniya sunyi juyawa zuwa nono. Ita ce madarar mahaifi wanda aka gane shi ne mafi kyawun abinci mai gina jiki ga yaro. Kiyayewa yana ba da zumunta ta kusa da mahaifiyar, yana karfafa haɗin tsakaninta da jaririnta.
Masana sun gano cewa nono yana da mahimmanci ga lafiyar yaron, ba kawai a lokacin yaro ba, har ma a cikin girma. Immunity, kafa ta jikin jariri, ya kasance a rayuwa. Yana kan yadda baby zai ciyar, saboda haka ma mahaifiyarta, matakin yaduwar cutar da kuma lafiyar lafiyar yaron da kuma bayan mutumin da yayi girma zai dogara.
Amfanin nono
Abin da ake ciki na nono madara ta yanayi ya dace da bukatun yaro. Bari muyi gwada madara nono, tare da alal misali, madara maraya, wanda shine tushen don samar da madara madara. Da farko dai, sunadarai a madara nono suna da yawa da yawa kuma ana sauƙaƙewa, ba kamar saniya ba. Cow Cow ya ƙunshi babban rabo na casein. Har ila yau, yana dauke da furotin na beta-lactoglobulin, wanda zai iya haifar da rashin lafiya a wasu yara. Bugu da ƙari, ba ɗayan cakuda zai samar da jariri tare da maganin rigakafin da zai karfafa kariya ba.
Wani amfani da madara nono shi ne babban abun ciki na sunadarin sunadarai: immunoglobulins, lactoferrin, lysozyme. Sun kasance a cikin babban adadi a cikin colostrum, wanda aka saki nan da nan bayan haihuwar, don haka yaro nan da nan bayan haihuwar ya sami babban juriya. Saboda haka nono yana shan mahimmanci akan rigakafin cututtukan cututtuka na kwayoyin cuta da kwayoyin halitta, kuma yana hana ci gaban allergies.
Maƙaryaciyar nono tana ci gaba da la'akari da bukatun yaro dangane da abun ciki na dukkanin gina jiki (misali, sunadarai, carbohydrates, bitamin, fats, da dai sauransu). Duk da haka, saboda wannan, mahaifiyar tana buƙatar tabbatar da abincin da ya dace da daidaito. Nishaji mai iyaye a yayin da ake shan nono ya kamata a ba da fifiko mafi girma - wannan zai shafi lafiyar yaro, kuma wani lokaci (a cikin lokuta masu wuya) da rayuwarsa.
Iyaye mai cin abinci lafiya
Akwai abubuwa masu madarar mutum wanda aka samar ba tare da cin abinci na mahaifiyar mahaifa ba. Ba a fahimci tasirin rage cin abinci a kan samar da waɗannan abubuwa ba. Alal misali, abun ciki na wasu sunadarai ba ya dogara ne a kan abincin abincin uwa. Duk da haka, ƙwayar mai madara madara (rabo daga cikakkiyar acid, mai ƙaddara da ƙananan albarkatu) yana dogara da karfi da yawan kitsar mai a cikin abincin mai uwa. Haka kuma irin wannan dogara ya kasance a cikin yanayin bitamin da ke iya canzawa da ruwa mai sassauci. A wannan batun, rukuni na biyu na bitamin a cikin madara ya dogara da hannun jari a jikin mahaifiyar.
Lactation, saboda haka, yana buƙatar abinci mai kyau daga mace don lafiyar lafiyar yaron. Bugu da ƙari, yana da muhimmanci don daidaita yawan madara ta hanyar ƙayyade yawan adadin abinci. Maganin gina jiki kuma yana shafar lafiyar mahaifiyar, kamar yadda ta ƙare a wannan lokacin da samar da kayan abinci a jiki. Don samun isasshen abinci da wadataccen madara madara - yana da muhimmanci don rarraba adadin makamashi da kayan abinci.
Yarawa yana buƙatar karin makamashi a cikin abincin mace. Dangane da lokacin lactation, kowane mace ya kamata kara yawan abubuwan caloric na cin abinci ta 500 kcal. A wannan lokaci, akwai ƙarin bukatar gina jiki - kimanin 110 grams kowace rana (idan aka kwatanta da lokacin kafin ciki - 70-90 g / rana). Mata ma dole su kula da asalin mai da ke cikin abinci. A yayin ciyarwa, mace ya kamata ta kara yawan kayan mai da muhimmanci ga abincinta. Haka yake don sauran kayan gina jiki, bitamin da ma'adanai. Ana nuna ma'auni na abin ciki a cikin tebur.
Kayan shafawa | Tabbatar da Shawara |
bitamin C | 100 (mg / day) |
bitamin B1 | 2.2 (MG / rana) |
bitamin B2 | 2.6 (MG / rana) |
bitamin PP | 23 (MG / day) |
bitamin B6 | 2.9 (MG / rana) |
folic acid | 530 (g / rana) |
alli | 1200 (MG / rana) |
phosphorus | 900 (MG / rana) |
magnesium | 380 (mg / day) |
ƙarfe | 20 (mg / day) |
zinc | 21 (MG / rana) |
iodine | 200 (g / rana) |
Ka'idodin da suka fi muhimmanci a rage cin abinci yayin shayarwa
Don cika cikakkiyar karfin bukatar makamashi da na gina jiki, ya kamata a tsara tsarin abinci na uwar yadda ya dace. Kuna buƙatar zabi irin abincin da ke da muhimmancin abincin sinadirai, kuma ya watsar da wadanda suke kawai makamashi.
Ya kamata ku ci abinci na gari. Ba shi da amfani a wannan muhimmin lokaci da kuma lokacin alhakin canzawa zuwa kayan samfurori ko sake canza abincinku. Ranar da aka fi dacewa a mafi yawan lokuta a kananan ƙananan.
Ya kamata a karu a cikin abincin abincin madara da kayan kiwo don saduwa da bukatun yau da kullum (1200 MG) na alli. Wannan adadin alli, kamar 3 lita na madara, 2 yanka cuku da 50 grams na gida cuku.
Dole ne a ƙara yawan yawan abinci masu arziki a cikin carbohydrates masu yawa, wanda shine babban tushen makamashi. An bada shawarar ci abinci irin su gurasa, dankali, hatsi, musamman shinkafa. Zai fi kyau maye gurbin burodi marar yisti daga gurasar gari tare da gurasa da yafi wadata da kayan abinci, misali, ya ƙunshi sau 3 more ma'adanai.
Tabbatar wadatar da abincinka tare da kifi, wanda ba kawai tushen tushen gina jiki mai sauƙi ba, amma kuma bitamin, selenium da phosphorus. Kifi na teku zai iya tabbatar da isar da albarkatun acid mai yawan polyunsaturated, wadanda suke da mahimmanci don ci gaba da bunkasa tsarin kulawa na yara. Kifi yana ƙunshe da iodine, wani sashi mai wuya ya samu a cikin abinci.
Kowane abinci ya hada da 'ya'yan itatuwa da kayan marmari waɗanda suke tushen bitamin C, beta-carotene, fiber da ma'adanai. Akalla sau biyu a rana kana buƙatar cin abinci tare da mai yawa baƙin ƙarfe: jijiyar nama, sausages, kifi, legumes. Wannan yana da mahimmanci a cikin lokacin saiti, lokacin da jiki ya sake rage yawan albarkatu a lokacin ciki ko bayan hasara ta jini a lokacin haihuwar.
Ana bada shawara don wadatar da abinci tare da kayan lambu, musamman ma waɗanda aka kara wa abinci mai kyau (salads). Su ne tushen magunguna da kuma polyunsaturated m acid da kuma bitamin E.
Ƙayyade yawan adadi a cikin abincin. Suna samar da kawai sake karawar jiki tare da "komai" makamashi. Hakan yana da rikici sosai a yayin da jiki yake buƙatar mai yawa na gina jiki. Bugu da ƙari, sassauci suna hana komawa zuwa matsakaicin al'ada kafin haihuwa. Bugu da ƙari, zai iya hana maye gurbin abinci maras nauyi - tuna cewa 1 gim na mai shi ne 9 kcal.
Dole a maye gurbin takalma da kayan lambu da 'ya'yan itace, har yanzu ruwan ma'adinai. Duk da haka, ya kamata ku guje wa 'ya'yan itace da ba su ba da komai ba kuma suna da caloric. Kada ku sha barasa da karfi kofi. Caffeine da ethanol shiga cikin madara kuma zai iya rinjayar cigaban yaron. Ka tuna cewa ana samun maganin kafeyin a cikin abin sha "Cola" da wasu kayan sha.
Ya kamata ku kauce wa cin abinci abin da yaronku ya haifar da lahani bayan ya ciyar. Mafi yawan jarirai na iya bunkasa idan uwar ta ci cinye, albasa, kabeji ko cakulan kafin ciyar. Wadannan samfurori zasu iya canza dandano madara don ƙarin tsanani, wanda ba'a da dadi ga yara.
Samfurin samfuri na iyaye mata
Menu na 1 | Menu 2 |
Breakfast Gurasar gari | Breakfast 1.5% madara da muesli |
Na biyu karin kumallo Boiled naman sa | Na biyu karin kumallo Salatin 'ya'yan itace |
Abincin rana Stewed kayan lambu, kayan lambu miya | Abincin rana Farin kabeji miya |
Bayan maraice Banana | Bayan maraice 'Ya'yan inabi |
Abincin dare Salatin da cuku, | Abincin dare Gurasa da margarine |