Ukudla komama ongumhlengikazi

Omunye wake wathi ukuzalwa komntwana yiholide impilo yakho yonke. Kunzima ukungavumelani nalokhu. Kepha ngihlala ngifuna ukwengeza ukuthi leli holide kwesinye isikhathi lidida abazali bakusasa futhi libaphoqa ukuthi ngokuzimela bafune izimpendulo zemibuzo eminingi evelile. Enye yezinto esemqoka ezinsukwini zokuqala zempilo yomuntu omncane ukudla kukanina, kunjalo, uma ehlose ukumncelisa.

Ukudla komama onesi: ukuba noma ukungabi khona

Akuyona imfihlo ukuthi konke okudliwa ngumama onesi kungena emzimbeni wengane. Angakwazi ukusabela ngobudlova kwezinye ukudla, isibonelo, i-rash noma i-intestinal colic, kwabanye ngokungathathi hlangothi. Kodwa zonke, ngandlela thize, zithinta ukukhula nokuthuthuka kwayo. Yingakho odokotela bezingane abaningi beluleka ukuthi ubuyekeze ukudla kwakho ngesikhathi sokudla, ikakhulukazi uma ngaphambili bekukude nokulunga. Futhi susa imikhiqizo eyingozi noma yekhwalithi ephansi kuyo, esikhundleni sayo ufake ewusizo futhi ephephile.

Noma kunjalo, sonke sizama ukunikeza izingane zethu okungcono kakhulu futhi kaningi kweqa imizamo yethu. Uma ngaphambili emphakathini wethu bekukholelwa ukuthi ukudla kukamama oncelisayo akumele kwehluke nganoma iyiphi indlela ekudleni kowesifazane ojwayelekile, khona-ke ngokuhamba kwesikhathi konke sekuguqukile.

Inani elikhulu labasebenzi bezingane livele, ofuna ukulilalela. Ngemuva kwakho konke, ngamunye wabo unikeza izeluleko nezincomo zakhe maqondana nemodi nobuningi bokuncelisa ingane, kanye nenani nekhwalithi yokudla okudliwe ngumama. Futhi konke kuzolunga, iningi labo kuphela, yize lisuselwa kusayensi yezokwelapha, kepha, nokho, liyaphikisana futhi lidukise abazali abancane.

Ukuze ungadideki futhi uzinikeze wena nengane yakho inani elanele lamavithamini nama-microelements, adingekayo kokubili ekukhuleni nasekukhuleni kwakhe, nokuthi umama wakhe abuyise amandla akhe futhi afeze izibopho zakhe zokumnakekela, unga lalela izeluleko zongoti bokudla kwezangaphandle. Bahlala bengashintshi iminyaka eminingi futhi banezimpikiswano ezinamandla.

Kuzo, izazi zokudla aziphikisi ekushintsheni indlela yokudla, kepha kuphela ekwandiseni ama-kilocalor asetshenzisiwe, achithwa ukuzondla ngokwawo. Futhi bakholelwa ukuthi njengoba umuntu omdala kufanele adle ngokomthetho “ipiramidi yokudla“, Okusho ukuthi umama ongumhlengikazi osemncane kufanele akwenze futhi.

Amagama ambalwa mayelana nephiramidi yokudla

Ngokokuqala ngqa igama elithi "iphiramidi yokudla" lavela ngonyaka we-1974. Ethula umdwebo obonwayo wokondleka okufanele, wakhombisa inani lokuphakelwa kwamaqembu okudla ahlukahlukene umuntu okufanele adle ngosuku ngempilo ejwayelekile.

Kwalandela ukuthi ngaphezu kwakho konke kudingekile ukusebenzisa okusanhlamvu nokusanhlamvu. Izithelo nemifino kancane kancane. Imbalwa kakhulu imikhiqizo yobisi neyenyama, okuhlanganisa nezinhlanzi. Futhi inani elincane kakhulu lezinto ezidliwe kufanele livele emafutheni emifino, amafutha kanye nama-carbohydrate.

Ngawo-2000, izazi zokudla okunomsoco zethula igama elisha - “ipuleti lokudla“. Lolu uhlelo lokudla okunomsoco olwenzelwe umuntu wanamuhla. Kuthatha ukusetshenziswa okuphezulu kwezithelo nemifino, okusanhlamvu okuncane nezinhlamvu, kanye nobuncane - amaprotheni (inyama nenhlanzi).

Ochwepheshe bagcizelela ukuthi umama ongumhlengikazi udinga ukudla ama-kilocalories angama-300-500 ngaphezu kokujwayelekile, ngoba yibo abasetshenziselwa inqubo yokondla nokupompa, uma kukhona. Kulokhu kulandela ukuthi umzimba wakhe kufanele uthole okungenani 2000 - 2500 kcal nsuku zonke. Isibalo sokugcina sincike ezintweni eziningi, njengesisindo, ukuzivocavoca umzimba, imvamisa yokondla, isilinganiso somama somzimba, iminyaka yakhe, nokunye.

Ukondla nokulahlekelwa isisindo

Omama abaningi abathole amakhilogremu athe xaxa ngesikhathi sokuthwala izingane balwela ukubuyela esimeni sabo sangaphambilini ngokushesha okukhulu. Futhi baqala ukuzikhawulela ekudleni, behlisa inani lama-calories asetshenzisiwe abe yi-1200 noma ngaphansi.

Okwamanje, odokotela bathi imingcele enjalo ayinakuthinta impilo yabo nokuphila kahle kuphela, kepha futhi iholele ekwehleni okukhulu kwenani lobisi lwebele. Ngenxa yalokho, kuzoba kubi kakhulu kubo bobabili umama, ohlale ehlushwa ukukhathala nendlala, nengane engondlekile kahle.

Ungakugwema lokhu kudalelwa futhi ubuyele esimweni ngokulalela izeluleko zabezomsoco. Bancoma:

1. 1 Yehlisa isisindo kancane kancane, hhayi ngokushesha, okungenani phakathi nenkathi yonyaka;
2. 2 Ngokweseluleko sikaLa Leche Lig (inhlangano yamazwe omama bokuzithandela), "qala ukwenza ukuvivinya umzimba okuncane kakhulu kungakapheli izinyanga ezi-2 ngemuva kokuzalwa kwengane ukuze uvumele umzimba ukuba ululame ngokuphelele futhi uhlele ama-hormone".
3. 3 Ungajahi ukudla njalo uma uzizwa ulambile. Kwesinye isikhathi kumama oncelisayo, kucishwa ngengilazi yamanzi noma ubisi olunamafutha amancane.
4. 4 Phuza cishe izingilazi eziyi-6-8 zoketshezi ngosuku. Lokhu ngeke kuvumele kuphela ukunciphisa umzimba kancane, kepha futhi kube nomthelela ekwandeni kwe-lactation.

Omama bemifino kanye nokudla

Omama bemifino nabo bangayondla ngempumelelo ingane, inqobo nje uma zonke izincomo zikadokotela ziyalandelwa. Iqiniso ngukuthi emzimbeni wabo kungahle kube nenani elinganele le-vitamin B12, calcium, iron ne-DHA acid, edingekayo ekukhuleni okujwayelekile kwamehlo nobuchopho bengane.

Noma kunjalo, kunezindaba ezinhle. Ucwaningo lukhombisile ukuthi ubisi lwebele oluvela kumama we-vegan luqukethe ubuthi obuncane kunobisi obuvela komama abadla inyama.

Amavithamini namaminerali

Amavithamini namaminerali alandelayo kufanele ahlinzekwe emzimbeni wobuhlengikazi:

• I-calcium. Kuzosiza ukuvikela amathambo namazinyo kamama ngesikhathi sokuncelisa futhi kuzosiza ukwakha uhlelo oluqinile lwamathambo omntwana. Ngaphezu kwemikhiqizo yobisi, itholakala emifino enamaqabunga aluhlaza.
• Choline. Ibamba iqhaza ezinqubeni zemethabolic emzimbeni futhi ineqhaza ekukhuleni kobuchopho, ukujwayela kwesilinganiso senhliziyo nokuqiniswa kwemisipha yenhliziyo. Itholakala kwizikhupha zamaqanda, isibindi senkukhu nenyama yenkomo, nokholifulawa.
• Izinki. Inesibopho sokuzivikela komzimba futhi ivela ezinhlanzini zasolwandle, i-oatmeal, amaqanda, uju nezithelo ezisawolintshi.
• U-Vitamin C. Umthombo wama-antioxidants, okuthi, ngaphezu kwalokho, abe nomthelela omuhle kumasosha omzimba futhi akhuthaze ukumuncwa kwe-iron. Itholakala ezitsheni ezisawolintshi, okhalweni lwama rose, upelepele wensimbi, iklabishi kanye nama-strawberry.
• I-potassium. Inesibopho somsebenzi wenhliziyo futhi itholakala ikakhulu kwimifino nezithelo, ikakhulukazi kumazambane nobhanana.
• Insimbi. Izinga le-hemoglobin egazini lincike kulo. Itholakala enyameni nasesipinashi.
• Ama-acid e-Omega-3 athinta ukuthuthukiswa kohlelo lwezinzwa. Zitholakala ezinhlanzini ezinamafutha.

Izinga lobisi lwebele lincike ezintweni eziningi. Noma kunjalo, enye yezinto eziyinhloko ukudla okungena emzimbeni kamama. Ngalesi sikhathi, kufanele kube sezingeni eliphakeme futhi lemvelo ngaphandle kwama-preservatives namadayi. Kungakho umama oncancisayo kufanele alahle imikhiqizo eseyiqediwe kanye nezinye izibiliboco ezithengiwe futhi ashintshele ekudleni okwenziwe ekhaya.

Imikhiqizo engu-10 ephezulu yomama ongumnesi

I-oatmeal iyi-carbohydrate eyinkimbinkimbi. Okunomsoco omangalisayo nokunempilo, iqukethe i-fiber ne-iron ukusiza ukuthuthukisa ukusebenza kwamathumbu nokwandisa i-hemoglobin.

Amaqanda. Ziqukethe i-DHA acid novithamini D, okudingeka ngamehlo engane, ubuchopho kanye nohlaka lwamathambo. Kepha udinga ukuzisebenzisa ngokucophelela, ngoba ziyizidlova.

Imifino eluhlaza. Ziqukethe uvithamini A, i-iron, i-calcium ne-folic acid, ezihlangene zibe nomthelela omuhle ekukhuleni nasekuthuthukisweni kwengane.

Amajikijolo. Ingumthombo wama-antioxidants ne-fiber. Zandisa amasosha omzimba futhi zithuthukise inhlalakahle, futhi zibe nomthelela omuhle ekusebenzeni kwamathumbu.

Um-alimondi. Inothisa umzimba nge-DHA acid, calcium ne-magnesium futhi isiza ukwenza ngcono ukuncelisa ubisi.

Inhlanzi. Kungumthombo wamaprotheni ne-asidi ye-DHA.

Ukwatapheya. Iqukethe i-folic acid, amavithamini E no-C. Ithuthukisa izinqubo ze-metabolic, ithinta umsebenzi wenhliziyo, isuse i-cholesterol emzimbeni iphinde iyivuselele, futhi ibhekele nempilo yezinhlelo zezinzwa. Futhi kuyasiza ukukhulisa ukuncelisa ubisi.

Imbewu ye-sunflower. Aqukethe ama-amino acid, amavithamini namaminerali adingekayo ekukhuleni okujwayelekile nasekuthuthukiseni komzimba. Zingangezwa kuma-yogurt nezaladi zezithelo, noma zidliwe zodwa.

Amanzi - kuyasiza ukukhulisa ukuncelisa ubisi. Ungayifaka ubisi olunamafutha aphansi, itiye eliluhlaza noma i-compote. Ungaphuza amajusi wezithelo uma engabangeli ukungezwani komzimba enganeni yakho.

I-yogurt ebukhoma. Umthombo wama-probiotic omama nengane.

Isiqinisekiso sempilo yengane akuyona nje kuphela ukondla okunomsoco nokufanele kukamama, kodwa futhi nokuhamba kaningi emoyeni omusha, kanye nomoya wakhe omuhle. Idluliselwa kuye, imthulise futhi ithuthukise ukulala kwakhe. Futhi lo ngumbuzo wesibili ongabalulekile kangako kubazali abaningi, akunjalo?