Ngisho nokudla okuhlukahlukene nokunokulinganisela, owesifazane oyedwa kwabathathu akanawo amavithamini namaminerali ngesikhathi sokukhulelwa. Ngalesi sikhathi, izidingo zensimbi novithamini D ziphindwe kabili nezidingo ze-iodine novithamini B9 zanda ngama-30%. Ngakho-ke kubalulekile ukuhola, ngisho nangaphambi kokukhulelwa.

Izinzuzo ze-Omega-3 kwabesifazane abakhulelwe zibonakala ngokuqhubekayo. Lawa mafutha ekhwalithi enhle (amafutha) aneqhaza kukho kokubili impilo yowesifazane okhulelwe neyomntwana ongakazalwa.

Amanye ama-Omega-3 abamba iqhaza elikhulu ekwakhiweni kwamaseli embungu nengqondo yobuchopho: i-DHA ne-EPA. Ucwaningo lwezingane ezincane lubonise ukuthi amazinga e-omega-3 amahle ngesikhathi sokuzalwa asheshisa ukuvuthwa okubonakalayo futhi angase akhulise i-IQ yabo.

Ngaphezu kwalokho, komama abakhulelwe, isimo esihle se-Omega-3 sibasiza ukuthi babe nokuziphatha okuhle ngesikhathi sokukhulelwa nangemva kokubeletha: abesifazane abadla i-omega 3 kakhulu bahlushwa kancane yi-Postpartum baby blues.

Isikrini sokushoda kwe-Omega-3

Imithamo yegazi i-Omega-3 iyenzeka kodwa iyabiza futhi ayenziwanga kabanzi. Kodwa-ke, kutholakala ukuthi ama-Omega-3s ahlala esweleka emapuletini ethu. Ukuze ugweme ukuntula, kunconywa ukudla izinhlanzi kabili ngesonto, kuhlanganise nezinhlanzi ezinamafutha kanye. Uma udla kancane kakhulu, kungenzeka kakhulu ukuthi unokushoda kwe-Omega-2.

Kulokhu, bheja ukudla okuqukethe kakhulu:

• Izinhlanzi ezinamafutha njenge-herring, i-mackerel, ama-sardine amasha, i-tuna entsha noma ekheniwe, i-trout, i-eel, i-anchovies, njll.
• kwaselwandle : ama-oyster (aphekiwe) ikakhulukazi
• Amaqanda enkukhu aphekwe ngamafutha
• Amantongomane: amantongomane ikakhulukazi, kodwa futhi ama-alimondi, ama-hazelnuts, ama-pistachios, ama-cashews
• Amafutha: perilla, camelina, nigella, hemp, walnuts, rapeseed, ubhontshisi. Kodwa qaphela ngoba i-Omega-3 ekhona kula mafutha iguqulwa kancane ibe i-DHA ne-EPA.

Ngakho-ke kubalulekile uku thanda imikhiqizo yezilwane eshiwo ngaphambili.

Ungakwazi futhi ukuthatha izithako zokudla ezisekelwe kumafutha ezinhlanzi ngesikhathi sokukhulelwa nokuncelisa. Buza udokotela wakho noma usokhemisi.

I-Vitamin B9 (ebizwa nangokuthi i-folic acid noma i-folate) ibalulekile kusukela ezinsukwini zokuqala zokukhulelwa ngoba ibandakanyeka ngokuqondile ekukhiqizweni kwezakhi zofuzo (kuhlanganise ne-DNA) kanye nokwakhiwa kwesimiso sezinzwa ze-fetus ezenzeka ekuqaleni kokukhulelwa. Ukuntuleka komama kungase kube umsuka, kusukela evikini le-4 lokukhulelwa, ukukhubazeka okungathi sína kwe-neural tube - okungeyona enye ngaphandle kohlaka lwesimiso sezinzwa esimaphakathi - kodwa futhi nokubambezeleka kokukhula esibelethweni.

Isikrini sokushoda kwe-folate

Ukuntuleka kwe-folic acid kubonakala ngokuhlolwa kwegazi okulula: amangqamuzana egazi abomvu mancane kakhulu futhi makhulu kakhulu. Nokho, kuhle ukwazi ukuthi ingxenye yabesifazane baseFrance ayinayo i-folic acid. Futhi ngesizathu esihle: owesifazane oyedwa kwababili une-folate ephansi kune-2/3 yokudla okunconyiwe futhi abesifazane abangaphezu kuka-50% abawugayi ngendlela efanele i-folic acid.

Ukushoda ku-Vitamin B9 kubonakala ngokukhathala okukhulu, ukulahlekelwa isifiso sokudla, ngisho nokucasuka ngokweqile futhi kubonakala ekuqaleni kokukhulelwa ngoba izidingo ziyanda kusukela emasontweni okuqala impela.

Ukudla okuqukethe okuningi:

• Imifino eluhlaza emnyama: isipinashi, i-chard, i-watercress, ubhontshisi webhotela, i-asparagus, amahlumela aseBrussels, i-broccoli, i-lettuce yamaRoma, njll.
• Imifino: udali (owolintshi, oluhlaza okotshani, omnyama), udali, ubhontshisi omisiwe, ubhontshisi obanzi, uphizi (ukuhlukaniswa, itshwele, okuphelele).
• Izithelo ezinombala osawolintshi: amawolintshi, ama-clementines, ama-mandarin, i-melon

I-National Health Nutrition Programme (PNNS), nokho, incoma ukwesekwa okuhlelekile kusukela ekuqaleni kokukhulelwa futhi ngokuvamile ngisho nesifiso sokukhulelwa.

I-ayoni ivumela amangqamuzana egazi abomvu ukuthi athathe umoya-mpilo emaphashini ukuze awuhambise kuwo wonke umzimba wowesifazane okhulelwe kanye nasembungwini nge-placenta. Ngesikhathi sokukhulelwa, izidingo ze-ayoni zowesifazane ziyanda ngakolunye uhlangothi ngoba umthamo wegazi likamama ozayo uyakhuphuka kanti ngakolunye uhlangothi ngoba izidingo zomntwana zibalulekile ekukhuleni kwakhe.

Ngenxa yokulahlekelwa kokuya esikhathini okubangela ukulahlekelwa okukhulu kwegazi, ukuntuleka kwe-iron kuvame kwabesifazane. Ukuntuleka kwe-iron kubangela ukukhathala okukhulu nokuphelelwa umoya lapho uzikhandla. Ngesikhathi sokukhulelwa, kungabangela ukubeletha ngaphambi kwesikhathi noma i-hypotrophy (ingane encane).

Isikrini sokuntuleka kwensimbi

Izitolo zokusansimbi zingahlolwa ngokuhlolwa kwegazi okulula. Izinga lokusansimbi ngokuvamile liphansi kwabesifazane asebenengane eyodwa noma ngaphezulu. Uma kwenzeka ukuntuleka, insimbi ngendlela yomuthi izobekwa udokotela wezifo zabesifazane, ngokuvamile kusukela ngenyanga yesi-5 yokukhulelwa.

Ukudla okuqukethe okuningi:

• I-Offal : uphudingi omnyama, izinso nenhliziyo ikakhulukazi. Nokho, isibindi kufanele sigwenywe (uvithamini A)
• Ukudla okubomvu : inyama yenkomo, inyama yenkonyane, iwundlu kanye nomdlalo
• Izinkukhu : inkukhu, i-turkey, idada. Gxila ezingxenyeni ezinegazi eliningi njengamathanga
• Izinhlanzi nezilwane zasolwandle : i-tuna, isardadi, i-herring noma i-mackerel eyosiwe, ama-clams, ama-periwinkles, izimbaza kanye nama-oysters aphekiwe.

Phakathi kokudla komsuka wesitshalo:

• Imifino eluhlaza: imbabazane, iparsley, isipinashi, i-watercress
• Ukhula lwasolwandle : njengolwandle ulethisi kanye ne-spirulina
• imidumba : ubhontshisi obomvu nomhlophe, amantshontsho, uphizi ohlukanisiwe nodali
• Izithelo ze-Oleaginous (i-alimondi, i-hazelnut, i-walnut, i-pistachio), sesame, kufaka phakathi ifomu lokunamathisela kanye amabhilikosi omisiwe namakhiwane omisiwe
• Imikhiqizo yokusanhlamvu kanye ne-müesli, ikakhulukazi ngama-millet ne-oat flakes
• Ama-condiments nezinongo : amanye agcwele insimbi efana ne-thyme, ikhumini, i-curry ne-ginger
• Ushokoledi omnyama (70-80% i-cocoa)

Ngaphezu kwalokho, ukumunca kahle i-iron ekudleni, i-vitamin C kubalulekile. Qinisekisa ukuthi udla imifino emisha kanye / noma izithelo esidlweni ngasinye futhi ikakhulukazi, utamatisi, upelepele, i-broccoli, amawolintshi, i-grapefruit nezinye izithelo ezisawolintshi, okungenzeka zibe yijusi yezithelo, mhlawumbe ezisanda kukhanywa.

Ngaphezu kwalokho, i-caffeine ne-theine kunciphisa ukumuncwa kwensimbi. Ngakho-ke lezi ziphuzo kufanele ziphuzwe buqamama ekudleni nangendlela elinganiselayo. Seluleka ukuthi singeqi izinkomishi ezi-3 ngosuku.

Iodine idlala indima ebaluleke kakhulu ekukhuleni kobuchopho bomntwana nasekusebenzeni kwendlala yegilo kamama.

Isidingo se-iodine siyanda ngesikhathi sokukhulelwa kuyilapho ukuntuleka kwe-iodine kwabesifazane abakhulelwe kuvame ukuvezwa yizazi zokudla kanye nodokotela bezifo zabesifazane.

Isikrini sokuntuleka kwe-iodine

Ukuntuleka kwe-iodine kutholakala ngokuhlolwa komchamo okulula. Kuzo zonke izimo, ukunconywa kwe-iodine kunconyelwa bonke abesifazane abakhulelwe.

Ukudla okuqukethe okuningi:

• kwasolwandle : inhlanzi entsha, efriziwe noma ekheniwe, izimbaza kanye nama-crustaceans
• ubisi
• amaqanda
• imikhiqizo yobisi

Ithiphu: khetha eyodwa usawoti we-iodized kuyindlela elula yokwengeza ekudleni kwakho nokumboza izidingo zakho ngesikhathi sokukhulelwa.