Ngokuvamile abesifazane bakhathazeka ngokuthi ukudla imifino kungaba nomthelela omubi empilweni yengane engakazalwa. Bathini odokotela ngokudla ngesikhathi sokukhulelwa nokuncelisa? Lesi yisikhathi lapho owesifazane kufanele athole konke okungcono kakhulu ngokudla, futhi nakhu ochwepheshe abalulekayo:
Kubaluleke kakhulu ngalesi sikhathi ukuthola i-folic acid - ivithamini B evikela ukukhubazeka okuthile kokuzalwa kwengane. Uzoyithola emifino enamahlamvu aluhlaza, imidumba, kanye nokudla okukhethekile okuqinisiwe (ezinye izinkwa, ama-pastas, okusanhlamvu, nokusanhlamvu). Udinga ukwenza isiqiniseko sokuthi udla ukudla okwanele okune-folate. Ngaphezu kwalokho, odokotela bavame ukutusa ukugwema izinhlanzi, njengoba zingaqukatha i-mercury nezinye izinto ezinobuthi, kodwa uma ukudla kwakho kusekelwe ezitshalweni kuphela, usuvele uyixazulule le nkinga.
Manje udla ababili. Kodwa umntwana akadingi inani elikhulu lokudla, ngakho akufanele udle ngokweqile. Abesifazane abakhulelwe kufanele bakhulise ukudla kwabo kwansuku zonke ngama-kilojoule angu-300, okuyinkomishi eyodwa nengxenye yerayisi, noma inkomishi kaphizi, noma ama-apula amathathu aphakathi nendawo.
Ukukhulelwa akusona isikhathi sokweqa ukudla. Umlando wendlala phakathi neMpi Yezwe II, lapho ukudla kwahlukaniswa kakhulu, wabonisa ukuthi abesifazane ababesezigabeni zokuqala zokukhulelwa bazala izingane ezisengozini yezinkinga zesisindo nesifo senhliziyo nemithambo yegazi. I-biochemistry yomntwana ihlelwa ngaphambi kokuzalwa, futhi ukudla okulinganiselayo kubalulekile kulesi sici.
Yini okufanele ibe yinzuzo yesisindo ngesikhathi sokukhulelwa? Odokotela bathi ngokufanele 11-14 kg. Okuncane kungase kube kwabesifazane abancane futhi kuncane uma umama ekhuluphele.
Ngokuvamile ukukhathazeka ukudla amaprotheni nokusansimbi. Ukudla okusekelwe ezitshalweni kukwazi ukunikeza umzimba inani elanele lamaprotheni ngisho nangaphandle kwezithako ezikhethekile zokudla okunomsoco. Ukwanda okungokwemvelo kokudla ngesikhathi sokukhulelwa nakho kunikeza ukwanda okufunayo kwamaprotheni.
Imifino enamahlamvu aluhlaza kanye nemifino kuzosiza kulokhu. Abanye besifazane bathola i-ayoni eyanele ekudleni kwabo okujwayelekile, kanti abanye batuswa izithasiselo ze-ayoni (imvamisa cishe ama-30 mg ngosuku noma ngaphezulu kwabesifazane abane-anemia noma abakhulelwe amawele). Lokhu kuzonqunywa udokotela ngokusekelwe ekuhlolweni. Asikho isidingo sokuqala ukudla inyama ngenkathi wenza lokhu.
Okudingayo ngempela ukuthatha izithako ze-vitamin B12, ezibalulekile ezinzwa ezinempilo nasegazini. Ungathembeli ekutholeni okwanele ku-spirulina ne-miso.
“Amafutha amahle” ayadingeka ukuze kuthuthukiswe ubuchopho nesimiso sezinzwa somntwana. Izitshalo eziningi zokudla, ikakhulukazi iflakisi, ama-walnuts, ubhontshisi wesoya, zicebile nge-alpha-linolenic acid, okungamafutha e-omega-3 ayinhloko aguqulela ku-EPA (eicosapentaenoic acid) kanye ne-DHA (docosahexaenoic acid). Abesifazane abafisa ukuyidlala iphephile bangathola izithasiselo ze-DHA kunoma yisiphi isitolo sokudla sezempilo noma ku-inthanethi.
Izifundo nge-caffeine zikhiqize imiphumela exubile. Kodwa ubufakazi obuhle kakhulu, ucwaningo lwabesifazane abakhulelwe abangu-1063 eSan Francisco Bay Area, lubonise ukuthi inkomishi eyodwa noma ezimbili zekhofi nsuku zonke zingandisa ithuba lokukhulelwa kwesisu.
Ukuncelisa ibele kuyisipho semvelo kumama nengane. Mama, konga isikhathi, imali futhi kuqeda ingxabano ngezingxube. Mancane amathuba okuthi ingane ikhule ngokukhuluphala ngokweqile, isifo sikashukela kanye nezinye izinkinga zempilo ngokuhamba kwesikhathi.
Umama oncelisayo udinga ama-kilojoule engeziwe kanye nokudla okunomsoco ngokuvamile. Kodwa udinga ukuqaphela - lokho okudlayo, ingane nayo idla.
Okunye ukudla kungabangela i-colic enganeni. Isitha esikhulu ubisi lwenkomo. Amaprotheni aphuma kulo adlulela egazini likamama abese engena obisini lwebele. U-anyanisi, imifino ye-cruciferous (i-broccoli, i-cauliflower neklabishi emhlophe) kanye noshokoledi nakho akukhuthazwa.
Ngokuvamile, ukudla ababili akuyona inkinga. Imifino eminingi nezithelo, okusanhlamvu kanye nemifino, futhi ukwandisa kancane ukudla.