Izifiso zokudla zivamile ngesikhathi sokukhulelwa futhi zingabangela ukukhuluphala ngokweqile uma ziyekwa zingabhekwa. Uma ukhulelwe futhi uzizwa njalo ufisa ukudla okungenakuvinjelwa, wonke amathiphu angezansi ukuze akuvimbele ukuthi uphakamise inaliti yesikali ngokungadingekile, ngaphandle kokukhungatheka.

Kuyini ukulamba?

Ukunxanela kuhambisana nesidingo esingalawuleki kanye nesifiso esingenakuvinjelwa sokudla. Kuphumela esidingweni esibalulekile sokugcwalisa indlala ezwakele.

Ngenxa yokuphazamiseka kwe-hormonal, izifiso zivame kakhulu ngesikhathi sokukhulelwa: zivela kaningi kusukela ku-2nd kanye ne-3rd trimester. Kodwa lezi zifiso zingazwakala ku-trimester yokuqala.

Kungani ukukhulelwa kukhuthaza izifiso?

Amahomoni, ikakhulukazi i- estrogen, anendima ebalulekile ekuqalekeni kwenkanuko kwabesifazane abakhulelwe. Efihlwe yi-placenta ngesikhathi sokukhulelwa, "ama-estrogen enza omama bakusasa bakhathazeke futhi bathuthumele, ngaleyo ndlela akhuthaze lokho okungabizwa ngokuthi ukuphindaphinda okuphoqelekile", kucacisa uDokotela Christian Jamin, udokotela wezifo zabesifazane kanye ne-endocrinologist eParis. Owesifazane okhulelwe angakwazi-ke ukuziphonsa ekudleni ngokuvamile akwenqabela yena, ngokuzumayo azivumele ukuba aqondiswe imizwa eyayicashile ngaphambili. Lesi simo saziwa nangokuthi "ukukhishwa kokungavumelani".

I-insulin nayo ingabaluleka ekuqaleni kwezifiso. Le hormone, ephinde ikhiqizwe amanyikwe, ikhula ngokushesha okukhulu ngesikhathi sokukhulelwa ngemva nje kokudla ukuze ushukela ungene kumaseli. Lapho i-glucose imuncwa, i-hypoglycemia - edala indlala nezifiso - iyenzeka.

Uma lezi zifiso zinemvelaphi yokuphila, kungenzeka ukuzilawula ngokuqinisekisa ukuthi ulandela iseluleko esilula sokuhlanzeka kanye nokudla.

Umthetho wegolide wokugwema ukulamba phakathi kokudla ngokuqinisekile uwukuqinisekisa ukuthi udla ngokwanele esidlweni ngasinye. Lokhu kudla kufanele kube ngu-3 ngenani, kungakhathaliseki ukuthi ijubane lakho nendlela odla ngayo. Ukudla okulula okukodwa noma ngaphezulu kungase kwengezwe kulokhu kudla uma kunesidingo.

Ukuze ugweme noma yiziphi izifiso, futhi yini eyengeziwe ukuhlangabezana nezidingo zomzimba wakho nezomntanakho, kuyadingeka ukuthi ukudla ngakunye kulinganisele futhi kwanele ngokwezinga.

Ukudla kwasekuseni

Ngaso sonke isikhathi qala usuku lwakho ngesidlo sasekuseni, ngisho noma usidla ekuseni kakhulu. Lokhu kudla okulungiselelwe kahle kuzokuvumela ukuthi ube nawo wonke amandla umzimba wakho (kanye nowengane yakho) owadingayo ngemva kokuzila isikhathi eside obekubekwe kuwo ubusuku bonke.

Ngokufanelekile, izobhalwa kanje:

• Isiphuzo: itiye le-herbal, itiye noma ikhofi (mhlawumbe i-decaffeinated noma i-decaffeinated kuye ngokuzwela kwakho)
• Umkhiqizo we-cereal: isinkwa, i-oatmeal, i-muesli, iphalishi
• Umthombo wamafutha: 10 g ibhotela, isipuni se-almond puree noma ama-alimondi ayi-10 / ama-hazelnuts isibonelo
• Isithelo: okungcono kuphelele nangesizini, noma ijusi yezithelo esanda kukhanywa
• Ubisi: iyogathi, i-sukage blanc, i-faisselle noma i-petits-suisse

Futhi uma uhlushwa isicanucanu, yazi ukuthi lezi zifo zivame ukudlula kalula uma ungasazilile. Ngakho linye kuphela ikhambi: yidla! Futhi lokhu kusebenza kakhulu ekuseni, isikhathi sosuku lapho isicanucanu sizwakala kakhulu. Lapho usukuma, thatha ingilazi yamanzi, ukhethe ngokukhetha amanzi acwebezelayo noma amanzi ongeze kuwo ukuminyanisa kukalamula. I-acidity ngempela ivumela abanye besifazane ukuthi balwe kangcono nesicanucanu. Ngemva kwalokho, uma ungakwazi ukugwinya ukudla kwangempela, yenza ngengilazi yejusi yezithelo, ama-alimondi ambalwa kanye neyogathi. Uzodla umkhiqizo wokusanhlamvu kamuva ekuseni.

Isidlo sasemini nesidlo sasebusuku

Isidlo sasemini kanye nesidlo sakusihlwa yizidlo okufanele nazo zilinganisele kahle ukuze kugwenywe izinkanuko phakathi kokudla.

Emini nakusihlwa, qiniseka ukuthi udla umthombo wamaprotheni (inyama, inhlanzi, amaqanda, i-ham noma isifuba senkukhu) okuwumsoco osuthisa kakhulu (uzogwema ukudla okulula) futhi unikeze ukuziqhenya ngendawo yemifino, okuthi, ngaphezu kokunotha kwawo ngamavithamini, amaminerali kanye nama-antioxidants, anothe ngemicu egculisayo kakhulu.

Ngakho-ke, nansi indlela yokuqamba ngakunye kwalokhu kudla okubili:

• Inyama eyodwa, inhlanzi eyodwa noma amaqanda amabili
• Imifino: eluhlaza noma ephekiwe, entsha, ekheniwe noma eqandisiwe, ngokuya ngokuthanda kwakho futhi ngokuya ngesizini
• Ukudla okunesitashi: isinkwa, amazambane, i-pasta, irayisi, i-quinoa, udali, uphizi ohlukanisiwe, ubhontshisi omisiwe, i-bulgur, i-semolina, njll.
• Isithelo: mhlawumbe esisha futhi ngenkathi. Ukuziphatha nakho kungenye indlela engenzeka
• Ubisi: iyogathi, i-sukage blanc, i-faisselle noma i-petits-suisse
• Ngokuzithandela: ingxenye kashizi (isidlo sasemini NOMA kusihlwa)

Ukuze ugweme i-hypoglycemia eholela ekudleni, kubalulekile ukunciphisa ukudla okwandisa ushukela wegazi kakhulu futhi okubangela i-hypoglycemia esebenzayo. Lokhu ukudla okune-Glycemic Index ephezulu njengoshukela omhlophe, isinkwa sesintu kodwa namazambane isibonelo.

Eqinisweni, uma iphezulu inkomba ye-Glycemic (GI) yokudla, kulapho inyusa khona ushukela wegazi futhi kukhulu ukusabela kwe-hypoglycemia, ngokukhishwa kwe-insulin, kuzobaluleka. Okuhlehlayo kuvumelekile vele.

Ngakho-ke inhloso, ukugwema izifiso, ukuthanda ukudla okune-GI ephansi noma ephakathi, noma okungenani ukugwema lokho okune-GI ephezulu. Nalu uhlu lokudla okune-GI ephansi:

• Imikhiqizo yokusanhlamvu yasekuseni: i-oatmeal, i-oat bran, isinkwa se-wholemeal, isinkwa sikabran, isinkwa esimnyama saseJalimane, i-Wasas Fibers®, i-All Bran® cereal
• Ukudla okunesitashi: irayisi i-basmati, i-quinoa, i-bulgur, ubhatata, i-semolina kakolweni, i-pasta egcwele ukudla, ispaghetti esiphekwe i-al 'dente, i-lentils, uphizi ohlukanisiwe, uphizi, ubhontshisi omhlophe, ubhontshisi obomvu, ubhontshisi we-flageolet
• Izithelo: iningi lezithelo.
• Imifino: cishe yonke imifino.
• Imikhiqizo enoshukela: i-stevia, isiraphu ye-agave, i-fructose, ushukela kakhukhunathi, i-xylitol (ushukela we-birch)

Ngakolunye uhlangothi, gwema isinkwa esimhlophe nesinkwa se-wholemeal, i-pasta emhlophe, irayisi eliphekwe ngaphambilini noma elingelona i-basmati kanye ne-pasta ephekwa ngokushesha (izikhwama ze-microwave), amazambane, ubhanana ovuthiwe kanye nenhlanganisela yezaqathi eziphekiwe. , itheniphu ephekiwe kanye ne-parsnip. Ushukela onsundu, umoba kanye ne-rapadura kufanele kuthathelwe indawo imikhiqizo ephansi ye-GI yobumnandi, njengaleyo eshiwo ngaphambili.

Uma, naphezu kokudla okunezilinganiso ezintathu zokudla okunenkomba ye-glycemic ephansi kakhulu, uzizwa ulambile phakathi kokudla futhi uzwa isidingo sokudla okulula, qala ngokukhuphula inani lemifino esidlweni ngasinye. Zicebile nge-fiber, zinamandla amakhulu okusuthisa. Futhi uma lokho kungenele, zizwe ukhululekile ukusetha ukudla okulula, noma ngisho nama-snacks amabili uma kunesidingo.

Ngesikhathi lapho uzizwa ulambile kancane ngokuphindaphindiwe, ziphathe nge-snack yangempela futhi ucabange ngokuzilungiselela isiphuzo, esishisayo noma esibandayo, esizokuvumela ukuba ugcwalise isisu sakho kahle futhi uzizwe ugcwele.

Nazi ezinye izibonelo zokudla okulula okulingana ngokuphelele:

• Isiphuzo: itiye le-herbal, itiye noma ikhofi (mhlawumbe i-decaffeinated noma i-decaffeinated kuye ngokuzwela kwakho)
• 1 isithelo esisha ngesikhathi sonyaka
• Ama-alimondi angama-10
• Isiphuzo: itiye le-herbal, itiye noma ikhofi (mhlawumbe i-decaffeinated noma i-decaffeinated kuye ngokuzwela kwakho)
• 1 ucezu lwesinkwa esibalulekile, isinkwa saseJalimane noma isinkwa sebran
• 2 izikwele 10% cocoa ushokoledi omnyama
• Isiphuzo: itiye le-herbal, itiye noma ikhofi (mhlawumbe i-decaffeinated noma i-decaffeinated kuye ngokuzwela kwakho)
• Ubisi: iyogathi, i-sukaage blanc, i-faisselle noma i-petits-suisse
• I-Compote

Ngaphandle kokuhlangabezana nezidingo zakho ezikhulayo zamanzi ngesikhathi sokukhulelwa, ukuphuza njalo kuvame ukusiza ukufihla isifiso sokudla.

Ngempela, lapho isisu sigcwele, siletha ebuchosheni umlayezo we-neuronal obonisa ukuqala kwenqubo yokugaya futhi, uma ulwazi selurekhodiwe, ngemva kwemizuzu engamashumi amabili, lubuyisela emzimbeni umlayezo wokusutha ohambisana ne isimo sokungalambi. Lezi zinqubo zivumelekile, okuhlanganisa lapho isisu sigcwele ama-calories angenalutho kanye noketshezi njengoba kwenzeka uma uphuza amanzi njengesibonelo.

Ukuze uzinikeze amanzi futhi ukhohlise ubuchopho bakho uma ufisa, khetha amanzi anganyakazi, acwebileyo, amabhodlela noma amanzi ampompi. Isihluthulelo siwukuba uhlale u-hydrated usuku lonke ngokuphuza okuncane futhi uphuze kakhulu uma uzwa isifiso sokudla.

Uma unenkinga yokuphuza, nanka amathiphu asebenzayo:

• Zilungisele isiphuzo esishisayo ngezikhathi ezimisiwe, ekuseni nantambama: ziphakele inkomishi enkulu yetiye noma yekhofi (okungcono i-arabica) - nokho ungadluli izinkomishi ezi-3 ngosuku, zokumnika noma ingilazi enkulu yamanzi ukwengeza ijusi ye-citrus entsha (isibonelo, ilamula, i-grapefruit noma i-orange).
• Ngaso sonke isikhathi phatha ibhodlela lamanzi elincane esikhwameni sakho.
• Beka ibhodlela lamanzi ezindaweni ezifanele ukuze ulingeke kakhulu ukuthi uphuze: etafuleni lakho, etafuleni legumbi lokuhlala noma itafula lekhofi, etafuleni lakho eliseduze nombhede, njll.