“Udokotela wami uthi kufanele ngiphuze ilitha lobisi lwenkomo ngosuku; abazali bami bayaqiniseka ukuthi ngenza okuthile okulimazayo, futhi ngize ngiqale ukungabaza ukuthi konke kuhamba ngokuhlelekile ngokudla kwami. Ngisho nomsekeli oqinile futhi onolwazi kakhulu wokudla okusekelwe esitshalweni angathola ukungabaza ngesikhathi sokukhulelwa. Phela laba abazibiza ngongoti bonke bayambuza ngokudla kwakhe.
Eqinisweni, kulula ngokwanele ukulandela ukudla kwe-vegan ngesikhathi sokukhulelwa inqobo nje uma kukhona ukudla okuhlangabezana nezidingo zakho nezomntwana wakho. Uchungechunge lwezifundo olwenziwe emphakathini wasesigodini lapho ukudla kwe-vegan kuyingxenye yendlela yokuphila enesibopho emphakathini lubonise ukuthi ama-vegans angaba nokukhulelwa okunempilo kanye nezingane ezinempilo. Nazi ezinye izinto okufanele zicatshangelwe ngokwehlukana.
Inzuzo yesisindo
Ukuthi mangaki amakhilogremu owazuza ngesikhathi ukhulelwe kunomthelela omkhulu kusayizi nempilo yengane yakho lapho izalwa. Uma ungaphansi kwesisindo somzimba ngaphambi kokukhulelwa, kufanele uzame ukuzuza amakhilogremu angama-28-40. Owesifazane onesisindo esijwayelekile kufanele ahlose ukuzuza amakhilogremu angu-25-35, futhi abesifazane abakhuluphele kufanele bahlose ukuzuza okungaphezu kwamakhilogremu angu-15-25. Umama osemncane angase adinge ukubeka amakhilogremu angu-30-45.
Abesifazane abaningi be-vegan bancane futhi bakhuluphala kancane ekuqaleni kokukhulelwa. Uma lokhu kuyindaba yakho, khona-ke udinga ukudla ukudla okwengeziwe. Mhlawumbe ukudla okuvamile noma ukudla okunekhalori ephezulu kuzokusiza ube ngcono. Abaningi bakuthola kulula ukungadli kakhulu, kodwa ukuphuza. Isibonelo, i-soy smoothie - ubisi lwe-soy luxubene nezithelo ne-tofu noma i-soy yogurt - kusihlwa amasonto ambalwa lapho ukuzuza kwesisindo kuhamba kancane.
Eminye imithombo yama-kilojoule agxilile ihlanganisa amantongomane namabhotela amantongomane, izithelo ezomisiwe, nemidumba. Kufanele uhlose ukuthola cishe ama-calories engeziwe angama-340 ngosuku ngesesibili kanye nama-calories engeziwe angama-450 ngosuku ku-trimester yesithathu yokukhulelwa. Uma ukuzuza kwesisindo sakho kubonakala kuphakeme kakhulu kuwe nodokotela wakho, buyekeza kabusha izinhlobo zokudla okudlayo. Ngokumane ubeke izithelo, imifino, okusanhlamvu kanye nemifino esikhundleni samaswidi nokudla okunamafutha, ungakwazi ukuzuza isisindo esisesilinganisweni. Ukuzivocavoca kwansuku zonke okunconywe umhlinzeki wakho wokunakekelwa kwezempilo nakho kungasiza.
amaprotheni
Cishe uzozwa imibuzo eminingi mayelana nokuthi uthola amaprotheni anele yini. Uma ukudla kwakho kuhlukahlukene ngokwanele futhi kuqukethe imithombo emihle yamaprotheni njengemikhiqizo yesoya, ubhontshisi, nokusanhlamvu, futhi ukhuluphala, ungakhululeka futhi ungakhathazeki ngokuthola amaprotheni anele. Abesifazane abaningi bathola amaprotheni engeziwe ngokudla kakhulu ukudla abavame ukukudla. Isibonelo, ungakwazi ukwengeza amagremu angu-25 weprotheyini ekudleni kwakho okuvamile ngokudla ama-bagels amakhulu ama-2 noma izinkomishi ezingu-1-1 / 2 ze-lentils noma i-tofu ngenkathi uphuza izinkomishi ezingu-3-1 / 2 zobisi lwe-soy.
I-Calcium ne-Vitamin D
Ama-Vegans abuye athole imibuzo eminingi mayelana ne-calcium. Kokubili i-calcium ne-vitamin D kubalulekile ekukhuleni kwamathambo namazinyo engane. Kunobunye ubufakazi bokuthi abesifazane abakhulelwe bazivumelanisa ne-calcium ephansi yokudla kanye nezidingo ezikhulayo ngokwandisa ukumuncwa kwe-calcium nokunciphisa ukulahlekelwa kwe-calcium. Impela lolu wucwaningo oluhlukile, kodwa lesi simiso singanwetshwa kuma-vegans okudla kwawo kungase kube ne-calcium encane. Kodwa-ke, isincomo samanje yi-1300 mg ye-calcium ngosuku kwabesifazane abangaphansi kwe-19 kanye ne-1000 mg kwabesifazane abaneminyaka engu-19 kuya ku-50. Abesifazane abakhulelwe abakhulelwe kufanele benze imizamo ekhethekile yokudla i-8 noma ngaphezulu ye-servings yokudla okucebile nge-calcium nsuku zonke.
Abesifazane abakhulelwe abathola ukuchayeka njalo elangeni abadingi noma iyiphi i-vitamin D eyengeziwe. Nokho, uma ukukhanya kwelanga kunganele, kufanele kuthathwe ama-microgram angu-15 kavithamini D ngosuku. I-Vitamin D kufanele isetshenziswe kuphela ngemvume yochwepheshe bakho bezempilo, njengoba imithamo ephezulu yale vithamini ingaba yingozi. Ukudla okuqinisiwe kungenye indlela yokuhlangabezana nezidingo zakho zikavithamini D.
Iron
I-anemia yokuntuleka kwe-iron ayivamile ngesikhathi sokukhulelwa kubo bobabili abesifazane abadla imifino nabangewona imifino. Isidingo sokusansimbi sikhula kakhulu ngesikhathi sokukhulelwa ngenxa yokwanda kwegazi likamama nangenxa yegazi elikhiqizwa umntwana. Izithako ze-iron ku-trimester yesibili neyesithathu ngokuvamile zinconywa kanye nokudla okune-iron. Izithako ze-iron zingadingeka uma kwenzeka une-anemia. Izithako ze-ayoni akufanele zithathwe kanye nezithako ze-calcium kodwa kufanele zithathwe phakathi kokudla ukuze zimunce kakhulu. Ngisho nalapho kusetshenziswa izithasiselo ze-ayoni, abesifazane abakhulelwe be-vegan kufanele badle ukudla okune-iron okucebile njengesinkwa esigcwele okusanhlamvu, ubhontshisi omisiwe, i-tofu, nemifino enamaqabunga aluhlaza nsuku zonke.
Uvithamini V12
Ukudla okuvamile kwe-vitamin B12 ezithakweni noma ukudla okuqinisiwe kunconywa kuwo wonke ama-vegans akhulelwe. I-Vitamin B12 idlala indima ebalulekile ekukhuleni kwengane.
Folic acid
I-folic acid yaziwa ngokuhlotshaniswa kwayo nenkinga yokuzalwa ebizwa ngokuthi i-neural tube defect. Ucwaningo luye lwabonisa ukuthi abesifazane abantwana babo abazalwa nalesi sici bathola i-folic acid encane futhi babe namazinga aphansi egazi le-folate kunabanye besifazane. I-folic acid ibalulekile ekukhulelweni kokuqala (ngaphambi kokuba owesifazane azi ukuthi ukhulelwe) ukuze kuthuthukiswe amashubhu emizwa evamile.
Ukudla okuningi kwe-vegan, okuhlanganisa izinkwa eziqinisiwe, i-pasta, ubhontshisi omisiwe, imifino enamaqabunga aluhlaza, nojusi wamawolintshi, kuyimithombo emihle ye-folic acid. Ukudla kwe-vegan ngokuvamile kucebile nge-folic acid, nokho, ukuze kugcinwe ingane engakazalwa iphephile, abesifazane abahlose ukukhulelwa kufanele bathathe izithasiselo noma basebenzise ukudla okuqinisiwe okunikeza ama-microgram angu-400 we-folic acid ngosuku. I-Docosahexaenoic acid (DHA)
I-DHA iyi-asidi enamafutha etholakala kakhulu ezinhlanzini ezinamafutha. Idlala indima ebalulekile ekuthuthukiseni ubuchopho kanye ne-retina. I-Linolenic acid itholakala ku-flaxseed, amafutha e-flaxseed, amafutha e-rapeseed, ama-walnuts, nobhontshisi we-soya. Yidla lokhu kudla njalo futhi ugweme ukudla okunamafutha ashintshashintshayo. Abanye besifazane bakhetha ukusebenzisa izithako ze-DHA ezenziwe nge-vegan microalgae.
I-iodine
Izilwane ezikhulelwe ezisebenzisa usawoti kufanele zisebenzise usawoti one-iodine etafuleni nalapho zilungisa ukudla. I-American Thyroid Association itusa ukuba abesifazane abakhulelwe abahlala e-United States naseCanada baphuze amavithamini anama-microgram angu-150 e-iodine nsuku zonke.
Wonke lawa macebiso okuthuthukisa ukudla okusekelwe ezitshalweni azwakala emuhle kwabesifazane abaningi abakhulelwe. Yiziphi izithiyo ezingavela ekulandeleni ukudla okunempilo kwemifino?
I-nausea nokuhlanza
Ukugula kwasekuseni kukhathaza abesifazane abaningi abakhulelwe, futhi abesifazane abangama-vegan nabo banjalo. Abesifazane abaningi bayanengwa ukudla okuyingxenye enkulu yokudla kwabo, njengamasaladi, ubhontshisi omisiwe nobisi lwesoya. Lokhu kuzondwa kuvame kakhulu ngesikhathi sokukhulelwa kusencane futhi kucatshangwa ukuthi kuhlobene nomuzwa ophakeme wokuhogela kanye noshintsho lwamahomoni.
Ku-trimester yesibili, udinga ukudla cishe ama-calories angu-340 ngaphezulu ngosuku, futhi phakathi ne-trimester yesithathu, ama-calories angu-450 ngaphezulu ngosuku kunangaphambi kokukhulelwa. Lokhu kudla okulula kunganikeza amanye ama-calories engeziwe adingekayo ngesikhathi sokukhulelwa: i-muffin emisiwe, ijusi ye-apula, imifino nezithelo ezintsha, ama-muffin nama-bagels, iyogathi ye-soy, amakhukhi esinkwa se-gingerbread, i-rice pudding, amantongomane nezithelo ezomisiwe, i-pizza, i-pea patties.
Uma inambitheka, yidle! Zama ukudla ukudla okunamafutha amancane nama-carbohydrate amaningi. Zigaya ngokushesha futhi zihlale esiswini isikhathi esincane, zibangele ukucanuzela kwenhliziyo okuncane.
Yidla njalo. Kwesinye isikhathi isicanucanu siqhamuka endlala.
Gwema ukudla okunephunga elinamandla. Kwesinye isikhathi ukudla okubandayo kubekezelelwa kangcono ngoba akunuki kakhulu. Kukhona ophekayo futhi awuzwani nephunga elihambisana nalo, uma kungenzeka, phuma endlini upheka. Qiniseka ukuthi uphuza ijusi, amanzi, ubisi lwesoya, noma isobho le-miso uma ungakwazi ukudla ukudla okuqinile. Qhubeka uzama ukudla konke ongakwenza.
Xhumana nodokotela wakho uma ungakwazi ukuphuza noma yiluphi uketshezi phakathi namahora angu-24.
Ukungabi nesikhathi
Kungakhathaliseki ukuthi usebenza isikhathi esigcwele ungaphandle kwendlu noma ekhaya, umcabango wokulungiselela ukudla okunezinhlobonhlobo nezidlo ezilula ungase ube isidina. Ukudla akudingekile ukuba kukhathale. Ukudla kungase kube lula, njengephalishi elinezithelo nobisi lwesoya, ibhotela lamantongomane nama-crackers, noma amazambane abhakiwe anesaladi.
Sebenzisa ukudla okulula okufana nobhontshisi osemathinini, imifino esesikiwe, nokudla okulula okufriziwe ukuze unciphise isikhathi sokupheka. Sebenzisa futhi ama-pressure cookers kanye nabasiki bemifino ukwenza impilo yakho ibe lula. Phequlula amabhuku okupheka emifino ukuze uthole izindlela zokupheka ezisheshayo nezilula.
Udokotela wakho
Nakuba odokotela, ababelethisi, kanye nabahlengikazi bengase babe nolwazi oluningi mayelana nokudla okunomsoco, abaningi babo abazazi izindlela zokudla zemifino ikakhulukazi i-vegan. Umhlinzeki wakho wokunakekelwa kwezempilo angase aqale ukubuza imibuzo eminingi mayelana nokuthi udlani nokuthi ungakwazi yini ukuhlangabezana nezidingo zakho ngempela. Bheka lokhu njengethuba lokufundisa othile izisekelo zokudla imifino. Zama ukuxoxa ngezici ezithile zokudla okunomsoco nodokotela wakho. Gcina irekhodi lalokho okudlayo izinsuku ezimbalwa, lokhu kuzosiza ukuqinisekisa udokotela wakho ukuthi wenza konke ngendlela efanele, noma ukugqamisa izindawo ezidinga ukuthuthukiswa.
Uma unokukukhathazayo noma imibuzo ethile, ungase uthande ukubonana nochwepheshe bezokudla onolwazi nabadla imifino. Khumbula, ukudla okunhlobonhlobo kwemifino kungahlangabezana nezidingo zakho nezengane yakho ngalesi sikhathi esijabulisayo.
Kubalulekile futhi ukucabanga ngezingozi zotshwala nokubhema. Ukuphuza okusesilinganisweni, kanye nokuqhubekayo, ukuphuza utshwala ngesikhathi sokukhulelwa kungathinta ukukhula kwengqondo nomzimba wengane. Abesifazane kufanele bagweme utshwala ngesikhathi sokukhulelwa. Ukubhema kuye kwaxhunyaniswa nesisindo sokuzalwa esiphansi, okwandisa amathuba okuba nezinkinga ezihlukahlukene zempilo. Ukubhema kufanele futhi kugwenywe ngesikhathi sokukhulelwa.