Ngaphambi kokukhulelwa
I-Vitamin B izosiza ekuvikeleni ingane yakho engakazalwa ekulimaleni okuthile kokuzalwa. Uzothola le vithamini emifino enamaqabunga aluhlaza, ubhontshisi, nokudla okuqinile (ezinye izinkwa, ama-pastas, nama-cereals). Uma uhlela ukukhulelwa, qiniseka ukuthi unokudla okwanele okunovithamini B ekudleni kwakho.
Ngesikhathi sokukhulelwa
Ngakho manje udla ezimbili. Kodwa omunye wenu usemncane kakhulu, ngakho anikudingi ukudla okwengeziwe. Abesifazane abakhulelwe badinga cishe ama-kilojoule angu-300 ngosuku ngaphezu kwalokho abakudlayo - lokho cishe inkomishi nohhafu werayisi, inkomishi kaphizi, noma ama-apula amathathu aphakathi nendawo.
Ukukhulelwa akusona isikhathi sokweqa ukudla. Lokhu kwafakazelwa ngokucacile yizikhathi ezinzima eHolland phakathi neMpi Yezwe Yesibili, lapho ukudla kwakulinganiselwe kangangokuthi abantu bacishe babulawa yindlala. Abesifazane ababesanda kukhulelwa ngaleso sikhathi babeletha izingane ezikhule zinengozi enkulu yezinkinga zesisindo nesifo senhliziyo uma kuqhathaniswa nezingane ezinonina abondleke kangcono ngesikhathi sokukhula kombungu.
Kuthiwani ngokuzuza isisindo? Ingahluka kusuka ku-11 kuya ku-15 kilogram. Uma unesisindo esiphansi, mhlawumbe kancane, futhi uma ukhuluphele, kancane kancane.
Kuthiwani ngamaprotheni, okusansimbi, nezinye izakhi ezizuzisayo? Ukudla okusekelwe ezitshalweni kunikeza amanani anele amaprotheni ngisho nangaphandle kwenhlanganisela ekhethekile noma izithasiselo - naphakathi nokukhulelwa ngokunjalo. Ngokwemvelo ukwandisa ukudla kwakho kuzokunikeza amaprotheni owadingayo. Kodwa-ke, uzodinga i-ayoni eyengeziwe, ikakhulukazi engxenyeni yesibili yokukhulelwa kwakho, ngakho-ke kuwumqondo omuhle ukudla imifino enamaqabunga aluhlaza kanye nobhontshisi ngalesi sikhathi. Abanye besifazane bathola insimbi eyanele ngokudla; abanye bangadinga izithasiselo zokudla okunomsoco (imvamisa cishe ama-milligram angama-30 ngosuku). Udokotela wakho angabheka kalula amazinga e-iron ekuqaleni namaphakathi nokukhulelwa futhi enze izincomo ngokufanele.
Udinga uvithamini B12 wezempilo yezinzwa kanye negazi, futhi umthombo onokwethenjelwa kakhulu amavithamini ngaphambi kokubeletha. Kungcono ukunganciki ku-spirulina noma ku-miso kuphela ukuze unikeze umzimba wakho uvithamini B12.
Kuthiwani ngama-omega-3s, “amafutha amahle” abalulekile ekuthuthukiseni ubuchopho obunempilo nesimiso sezinzwa? Ukudla okuningi kwezitshalo, ikakhulukazi iflakisi, ama-walnuts, nobhontshisi wesoya, kucebile nge-alpha-linolenic acid, amafutha abalulekile e-omega-3 aguqulela kwamanye ama-omega-3s, okuhlanganisa i-EPA (eicosapentaenoic acid) ne-DHA (docosahexaenoic acid).
Ngesikhathi sokuncelisa
Ukuncelisa ibele kuyisipho sangempela sikamama nengane. Kumama, lokhu konga isikhathi futhi kuqeda izindleko kanye nokuphazamiseka kokuncelisa ubisi lwebhodlela. Enganeni, ukuncelisa ibele kunciphisa ingozi yokukhuluphala ngokweqile, isifo sikashukela nezinye izinkinga zempilo esikhathini esizayo. Uma nje umzimba wakho ukhiqiza ubisi lwebele, njengalapho ukhulelwe, uzodinga ama-calories engeziwe nokudla okuhle.
Qaphela ukuthi udlani - empeleni, ingane yakho izodla okufanayo. Okunye ukudla okudliwa ngumama kungabangela i-colic kusana oluncelisayo kamuva. Lokhu kudla kubalwa u-anyanisi, i-broccoli, ikholifulawa, noshokoledi.
Njengoba ubona, ukudla okusekelwe esitshalweni kwababili akunzima neze. Yidla ukudla okunempilo ngokugxila emifino, izithelo, okusanhlamvu okuphelele, nemifino, futhi wandise izingxenye zakho ngendlela efanele.