Ukukhulelwa kusho ukuthi owesifazane ngalesi sikhathi udla ezimbili. Kodwa kufanele kukhunjulwe ukuthi enye yalezi ezimbili incane kakhulu. Ngakho-ke, phakathi naso sonke isikhathi sokukhulelwa, udinga inani eliphelele lezakhi.
Ngezansi uhlu lwezakhi ezibaluleke kakhulu kwabesifazane abakhulelwe kanye nezincomo zokuthatha kwabo.
I-calcium. Isidingo se-calcium sabesifazane abakhulelwe abayishumi nesishiyagalolunye kuya kwamashumi amahlanu sihlala sisezingeni elifanayo nangaphambi kokukhulelwa, futhi silingana namamiligremu ayinkulungwane nsuku zonke.
Inani elanele le-calcium ngesikhathi sokukhulelwa lingatholwa ngokudla ukudla kwezitshalo kuphela. Imizimba yethu imunca i-calcium yemifino kangcono kakhulu kune-calcium, equkethe ubisi ne-cottage shizi. Imithombo emihle kakhulu ye-calcium amajusi, okusanhlamvu, esikhundleni sobisi lwe-vegan, i-tahini, imbewu kabhekilanga, amakhiwane, amafutha e-alimondi, ubhontshisi, i-broccoli, i-bok choy, zonke izinhlobo zemifino, kanye nobhontshisi wesoya kanye ne-tofu. Ukukhetha kuhle, kodwa isimo esiyinhloko ukusebenzisa imikhiqizo evela kulolu hlu nsuku zonke.
Ama-acids abalulekile abalulekile kwabesifazane abakhulelwe. Okokuqala, i-alpha-linolenic acid (ALA), okuthi, lapho idliwe, iphenduke ibe yi-omega-3 fatty acid. Ukudla okuningi kwezitshalo kunale asidi, njengembewu yefilakisi namafutha, kanye nobhontshisi wesoya, uwoyela we-walnut, ne-canola.
Kubantu abadla imifino, into efana nenani lama-acids ahlukahlukene emzimbeni ibalulekile. Angatholakala ekudleni okunjengobhekilanga, imbewu yesesame, imbewu kakotini, i-safflower, ubhontshisi wesoya, nommbila.
I-Folic acid (i-folate) iyadingeka ukuvimbela amaphutha ekwakhekeni kwe-neural tube embryo, yenza neminye imisebenzi. I-Folate ibalulekile emasontweni okuqala okukhulelwa. Imifino ibhekwa njengomthombo omningi kakhulu wale asidi. I-legumes nayo inothile nge-folate. Kulezi zinsuku, okusanhlamvu okuningi osheshayo nakho kuqiniswa nge-folate. Ngokwesilinganiso, owesifazane okhulelwe udinga ama-600 mg we-folate ngosuku.
Insimbi. Isidingo sensimbi siyanda ngesikhathi sokukhulelwa, njengoba kudingekile ekwakhekeni kwe-placenta kanye ne-fetus. Izithako ze-iron zivame ukunikezwa kwabesifazane abakhulelwe, kungakhathaliseki ukuthi badlani. Abadla imifino kufanele badle ukudla okunensimbi nsuku zonke. Izithako ze-iron akufanele zithathwe ngesikhathi esifanayo netiye, ikhofi, noma izithako ze-calcium.
Izingwejeje. Imfuneko yansuku zonke yamaprotheni kwabesifazane abaneminyaka yobudala yokubeletha yi-46 amagremu ngosuku, ikhuphukela ku-71 amagremu ku-trimester yesibili neyesithathu yokukhulelwa. Kulula ukuhlangabezana nezidingo zakho zamaphrotheni ngokudla okusekelwe ezitshalweni. Ukudla okulinganiselayo kwemifino, inqobo nje uma kuqukethe ama-calories anele nezakhamzimba, kuzofaka izidingo zamaprotheni omzimba.
Imithombo ecebile yamaprotheni okusanhlamvu nemifino, amantongomane, imifino kanye nembewu.
Isidingo sikavithamini B12 sikhuphuka kancane ngesikhathi sokukhulelwa. Le vithamini ikhona kuzinhlamvu eziqinisiwe, esikhundleni senyama, ubisi lwe-vegan kanye nemvubelo. Izimila zasolwandle kanye ne-tempeh ziqukethe i-B12 ethile. Ukuze uthole amanani anele kavithamini B12, kubalulekile ukuthatha amavithamini ngaphambi kokubeletha noma izithako eziqukethe le vithamini.
Nakuba isidingo sikavithamini F kumama okhulelwe sisafana nesangaphambi kokukhulelwa, cishe ama-5 mg ngosuku, kufanele kuqikelelwe ukuze amthole ngenani elifanele.
Uma libalele, uvithamini D ukhiqizwa emzimbeni ngenxa yokukhanya. Kwanele ukuchitha cishe ingxenye yesine yehora elangeni entwasahlobo, ehlobo nasekwindla ukuze uthole inani elidingekayo lale vithamini.
Zinc. Umzimba wowesifazane okhulelwe unesidingo esikhulu se-zinc. Isilinganiso sikhuphuka sisuka ku-8 siye ku-11 mg ngosuku. Abadla imifino, nokho, bazodinga i-zinc eningi njengoba ingamuncwe kahle ngenxa yemvelaphi yayo yezitshalo. Amantongomane, okusanhlamvu kanye nezinhlamvu kucebile nge-zinc. I-Zinc imunca kahle kakhulu ezinhlamvini ezihlumile, imbewu kanye nobhontshisi lapho igezwa ngotamatisi noma ujusi kalamula, iziphuzo ezine-oxidizing. I-Zinc ingathathwa ngaphezu kwalokho, iyingxenye ye-vitamin complexes kwabesifazane abakhulelwe.