Ukudla ongakuthanda…
I-calcium ibalulekile ekwakheni uhlaka lwamathambo engane, ikakhulukazi ku-trimester yesithathu. Kodwa-ke, uma ungamnikezeli okwanele, ngeke angabaze ukumba ezakho izinqolobane… Ngakho, cabanga njalo ngokugebenga ingxenye yemikhiqizo yobisi esuphamakethe yakho! Futhi cabanga ngemithombo ye-calcium yezitshalo: ziyahlukahluka futhi le calcium ifakwe kahle kakhulu. Kukhona i-calcium eningi ku-limidumba efana nodali nobhontshisi wesoya, ubhontshisi omhlophe, ubhontshisi wezinso noma uphizi. Futhi cabanga ngezithelo ezomisiwe, njengama-alimondi, ama-walnuts nama-pistachios.. Ukudla okulula esikhwameni sakho salezo zifiso ezincane!
Ukwenza kube lula ukumuncwa kwe-calcium, i-vitamin D ikhona ezinhlanzini ezinamafutha, isibindi, amaqanda kanye nemikhiqizo yobisi.. Kodwa-ke, itholakala kakhulu emnyango wakho njengoba uyigcina ikakhulukazi ngenkathi ushiswa ilanga!
Un ukudla okwaneleiron kubalulekile, ikakhulukazi ekupheleni kokukhulelwa, ukuze ugweme noma iyiphi ingozi ye-anemia. Uzoyithola kuma-pulses, amaqanda, inhlanzi nenyama.
Futhi cabanga ngemifino eluhlaza, ecebile i-vitamin B9 (noma i-folic acid) futhi ngaphezu kwakho konke, ungaqali ukudla okungenasawoti ngesikhathi sokukhulelwa: ukudla kwakho kufanele, kunalokho, kucebe ngokwanele iodine, etholakala nasezinhlanzini nasemaqandeni.
carbohydrate, imithombo yamandla, ihlanganisa ukudla okubalulekile kombungu. Khetha ushukela ohamba kancane (isitashi, okusanhlamvu, isinkwa, ama-pulses) futhi ube nomkhuba wokuwafaka ekudleni kwakho kwasekuseni.
Amaprotheni akumele kube yinkinga kuwena ngoba atholakala enyameni, enhlanzini, emaqandeni nasezikhiqizweni zobisi.
Okokugcina, ungakhohlwa i-lipids yendabuko (amafutha), amavithamini (izithelo nemifino) nosawoti wamaminerali.
... Futhi ezinye izinto okufanele uzigweme!
Ngokuvamile, akunconywa ukudla i-caffeine eningi (itiye, ikhofi, i-Coca Cola, njll.).
Utshwala nogwayi kufanele kugwenywe ngokuphelele : zandisa ingozi yokungakabi yisikhathi kanye nesisindo sokuzalwa esiphansi.