Ukudla ngesikhathi sokukhulelwa
 

Impilo yengane engakazalwa incike ngqo kwikhwalithi nobungako bokudla okudliwayo ngesikhathi sokukhulelwa. Ngalokhu engqondweni, omama abaningi abakhulelwe bazama ukwenza izinguquko ezinkulu endleleni yabo yokuphila nasekondleni. Futhi konke kuzolunga, lokho kusekuphishekeleni ukupheleliswa, bavame ukweqisa. Odokotela bezingane abahamba phambili kanye nezazi zokudla okunempilo batshela ezincwadini zabo ukuthi ungagwema kanjani amaphutha abulalayo, ugcine impilo enhle kakhulu futhi ube negalelo elibalulekile empilweni yengane ngokumane ulungise indlela odla ngayo.

Ukukhulelwa nokudla okunomsoco

Akudingekile nakancane ukuthi owesifazane okhulelwe ashintshe ngokuphelele yonke into, ikakhulukazi uma kukhulunywa ngokudla okunomsoco. Into esemqoka ukuhlaziya ukudla kwakho futhi uqiniseke ukuthi ngesikhathi sokuzala ingane inikezwa inani elanele lawo wonke amavithamini namaminerali adingekayo emzimbeni wakhe.

Ngokuhambisana nalokhu, kubalulekile ukunakekela inani elidliwe. Vele, manje sekubalulekile ukudla kwababili. Kodwa-ke, lokhu akusho nakancane ukuthi udinga ukudla ngokweqile. Kungcono ukudla nje njalo. Okufanelekile, kufanele kube ukudla kathathu ngosuku, nokudla okulula okubili kuya kokuthathu phakathi kokudla ngakunye. Udinga ukudla ezingxenyeni ezincane. Okuncane kungcono, kepha kaningi.

Ukudla ngesikhathi sokukhulelwa

Kwabesifazane abaningi, ukukhulelwa kuhambisana nokuzuza okukhulu kwesisindo. Kungacindezela noma konakalise imizwa yakho. Kepha okubi kakhulu, lapho ikhuthaza isenzo. Futhi umama okhulelwe, esikhundleni sokujabulela impilo nokungeza izinto ezengeziwe zokulandela umkhondo ngendlela ye-cottage shizi, imifino nezithelo, okudingwa yingane yesikhathi esizayo, ekudleni kwayo, ikhawulela ekudleni, futhi kwesinye isikhathi iqhubeke nokudla. Kuningi okubhaliwe mayelana nokuthi lokhu kungaletha ingozi engakanani kubo bobabili. Ngakho-ke, kuwukuhlakanipha ukusho ukuthi ungakugwema kanjani lokhu.

 

Ngokusho kochwepheshe, kwanele ukunamathela emithethweni elula:

  1. 1 Yidla kancane kancane. Ungadla kuze kube kasishiyagalombili ngosuku. Into esemqoka ukuthi ukudla kunempilo futhi kungokwemvelo nenani eliphakeme lemifino nezithelo kanye nenani eliphansi lamafutha nama-carbohydrate alula. Lezi zokugcina zitholakala ikakhulu kufulawa nangoshukela.
  2. 2 Sebenzisa ngokulinganayo amandla atholwa ngumzimba ngokudla. Esinye sezizathu ezinkulu zokuzuza kwesisindo ukukhuphuka okungenangqondo kwenani lama-kilocalories, empeleni, angamayunithi wamandla, asevele emasontweni okuqala okukhulelwa. Izincomo zodokotela maqondana nenani lamakhalori asetshenzisiwe zisuselwa eminyakeni yowesifazane, indlela yakhe yokuphila, kanye nesimo sempilo yakhe. Abanye odokotela bathi ezinyangeni eziyisithupha zokuqala, umbungu awudingi amandla angeziwe. Owesifazane udinga ukukhulisa inani lamandla asetshenziswa ama-kilocalories angama-6 kuphela ezinyangeni ezi-200 ezedlule. Abanye baphikelela ukuthi ku-trimester yokuqala, umama okhulelwe kungcono ukusebenzisa ama-calories angu-3 ngaphezu kokujwayelekile. Futhi kowesibili nowesithathu - ngo-200. Yikuphi kubo okufanele bakholwe - kukuye ukunquma. Into esemqoka okufanele uyikhumbule ukuthi ama-kilocalories angama-300 ucezu olwengeziwe lweshizi esakhiweni, isoseji engu-200 edliwe, ama-1 g wezinqathe noma i-broccoli, ama-apula ama-500 amancane, ama-2 g wamantongomane noma ingilazi yobisi, kepha akusekho.
  3. 3 Kukhona kuphela lapho kukhona umuzwa wendlala.
  4. 4 Susa ukudla okungenamsoco ekudleni kwakho(1, 2).

Izinto ezizuzisayo ngesikhathi sokukhulelwa

Ukudla kowesifazane okhulelwe kufanele kube okuhlukahlukene futhi kulinganiswe ngangokunokwenzeka. Kumele iqukathe:

  • Amaprotheni. Ama-amino acid ewaqukethe ayizici zokwakha umzimba wosana olungakazalwa. Ingavela emikhiqizweni yenyama nenhlanzi, amaqanda, imidumba noma amantongomane.
  • Amakhabhohayidrethi ayinkimbinkimbi. Ngokungafani nezilula, zinikeza umzimba inani elidingekayo lamandla nefayibha, okuthuthukisa ukugaya. Zitholakala ezinhlamvini nasemifino.
  • Amafutha. Akufanele bakha ngaphezu kwama-30% esamba sokudla okuphelele kwekhalori. Ngokocwaningo olwenziwe ososayensi base-Illinois futhi olushicilelwe kumagazini i-Psychology, "Ukudla okunamafutha ngokweqile ngesikhathi ukhulelwe kungadala isifo sikashukela enganeni." Lokhu kuchazwa yizinguquko ezenzeka ezingeni lofuzo. Kodwa-ke, kusengafanelekile ukunciphisa inani lamafutha adliwe okungenani. Ngemuva kwakho konke, zingumthombo wamandla futhi zikhuthaza ukuhlanganiswa kwamavithamini A, D, E, K. Umthombo ongcono kakhulu wamafutha ngamafutha emifino, imbewu namantongomane.
  • I-cellulose. Kukuvumela ukuthi uvimbele ukuqunjelwa kumama wakho futhi umvikele ekukhulupheni. Itholakala ezinhlamvini, imifino nezithelo.
  • I-calcium. Yiyona nto eyinhloko yokwakha amazinyo namathambo engane. Itholakala ikakhulukazi emikhiqizweni yobisi, i-broccoli, i-cauliflower. Kudingeka zisetshenziswe njalo phakathi naso sonke isikhathi sokukhulelwa. Lokhu kuzokwakha futhi kuqinise isimiso samathambo wengane ngaphandle kokulimaza impilo kanina.
  • Insimbi. Uma ususemzimbeni, ikuvumela ukuthi ugcine izinga elifanele le-hemoglobin, elinikela ekuthuthweni komoya-mpilo ezithweni nakwizicubu. Imithombo yensimbi engcono kakhulu ama-apricot omisiwe, isikhuphasha seqanda, i-oatmeal, isalmon, isipinashi, i-broccoli, njll.
  • U-Vitamin C. I-antioxidant esiza ukukhulisa amasosha omzimba. Ngaphezu kwalokho, ithuthukisa ukukhiqizwa kwe-collagen, into ebhekele ukuthuthukiswa kwethambo lengane nohlelo lokujikeleza kwegazi. Itholakala ezitsheni ezisawolintshi, amagilebhisi, izinhlobo ezahlukahlukene zeklabishi, okhalweni lwama rose, njll.
  • I-folic acid. Ivimbela ukukhubazeka kokuzalwa kobuchopho ngisho nokuzalwa ngaphambi kwesikhathi. Itholakala ku-broccoli, i-asparagus, izithelo ze-citrus namakinati. Kungcono ukudla le mikhiqizo kusukela ezinsukwini zokuqala zokukhulelwa.
  • I-Vitamin A. Inesibopho empilweni yesikhumba, amathambo kanye nokubona kwengane engakazalwa futhi itholakala emikhiqizweni yobisi, amapentshisi, nemifino eluhlaza okumnyama.
  • Vitamin D. Kubalulekile ekukhuleni kwamathambo, amazinyo nemisipha enganeni. Unganothisa umzimba wakho ngayo ngokudla izinhlanzi, izikhupha zamaqanda, noma nje ukuhamba elangeni elifudumele.
  • Izinki. Inesibopho sokukhula okujwayelekile nokukhula kombungu. Kutholakala enyameni, inhlanzi, ukudla kwasolwandle, ujinja, anyanisi, amaqanda, nokuningi.

Ukudla okuphezulu okungu-14 kokukhulelwa

Amanzi. Inesibopho sokwakhiwa kwamaseli amasha nokuthuthukiswa kohlelo lokujikeleza kwegazi, ikhulula ukuqunjelwa futhi ihlanza umzimba ngokuphelele. Ukuze unciphise i-toxicosis, ungangezela kuwo amaconsi ambalwa kalamula. Ungayifaka noma iyiphi ijusi yezithelo, ubisi, isiphuzo sezithelo noma i-compote.

I-oatmeal. Iqukethe i-folic acid, i-fiber, amavithamini A, B, E, calcium. Ukusetshenziswa kwayo njalo kuyisihluthulelo sempilo kamama nengane yesikhathi esizayo.

I-Brokholi ingumthombo we-calcium, i-fiber, i-folate, i-vitamin C nama-antioxidants. Iyasiza ekukhuleni okujwayelekile kwesistimu yezinzwa futhi ithuthukise ukuzivikela komzimba.

Ubhanana - Bacebile nge-potassium, ebalulekile ekusebenzeni okujwayelekile kwenhliziyo. Ucwaningo lukhombisile ukuthi ukuzisebenzisa njalo kungavimbela ukukhathala nokuba nesicanucanu kwabesifazane abakhulelwe.

Inyama enciphile. Inikeza umzimba ngamaprotheni nensimbi, futhi ivimbela nokuthuthukiswa kwegazi.

I-Curd ingumthombo wamaprotheni ne-calcium.

Uwolintshi. Ziqukethe uvithamini C, i-folic acid, i-fiber kanye no-90% ketshezi.

Amantongomane. Aqukethe amafutha anempilo namavithamini namaminerali amaningi. Kodwa-ke, udinga ukuwasebenzisa ngokucophelela, njengoba le mikhiqizo ingabangela ukungezwani komzimba.

Izithelo ezomile. Kanye namantongomane, angukudla okulula futhi okunempilo, ngoba aqukethe ubuningi bezinto eziwusizo.

I-yogurt. Umthombo we-calcium, osiza nokuthuthukisa ukugaya.

Uhlobo lwenhlanzi. Iqukethe i-omega-3 fatty acids. Zibamba iqhaza ekukhiqizeni amavithamini A no-E, zinciphisa ubungozi bokuthola ukucindezeleka ngaphambi kokubeletha, futhi zibhekele ukukhula kwengqondo kanye nokwakhiwa kwezitho zombono zengane.

Ukwatapheya. Inothe ngamavithamini B, C, folate ne-potassium.

Ukudla kwasolwandle. Ngokocwaningo lososayensi abavela e-UK naseBrazil, olushicilelwe kumagazini i-PLoS ONE, “ziqukethe izinto ezivimbela ukubonakala kokucasuka kwabesifazane abakhulelwe ngo-53%.”

Isaqathe. Iqukethe uvithamini A, obhekene nokuthuthukiswa kwezitho zombono, amathambo nesikhumba.

Ukudla okuyingozi ngesikhathi sokukhulelwa

  • Iziphuzo ezidakayo. Zingabangela ukubambezeleka ekukhuleni kwengane.
  • Iziphuzo ezine-caffeine. Bangakucasula ukuzalwa ngaphambi kwesikhathi.
  • Amaqanda aluhlaza. Zingadala izifo ze-salmonella.
  • Ushizi oluhlaza okwesibhakabhaka njengoBrie noCamembert. Zingaqukatha i-listeria, amabhaktheriya adala ubuthi ekudleni.
  • Imikhiqizo kafulawa namaswidi. Ziqukethe ushukela namafutha amaningi, ngakho-ke zingabangela ukukhuluphala kwabesifazane abakhulelwe.

Lapho uhlela indlela odla ngayo, khumbula ukuthi ukukhulelwa isikhathi esihle kakhulu kunoma yimuphi umuntu wesifazane. Futhi kungamandla akhe kuphela ukwenza konke ukuze umjabulele ngokuphelele!

Izindatshana ezidumile kulesi sigaba:

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