Okuqukethwe
Ukuzala: ukudla okufanele ukwenze
Siyazi ukuthi kungakanani ukudla okuthinta impilo yethu. Ucwaningo lwakamuva lubonise ukuthi luphinde lube nomthelela ekuvundeni. Uma ufuna umntwana, ukukhetha ama-carbohydrates, imikhiqizo yobisi noma amavithamini akuyona into engahleliwe! Ukudla okuthile kunamandla okuthuthukisa izinga le-ovulation kwabesifazane noma isidoda emadodeni. Kodwa ke, yini okufanele siyibeke epuletini lethu ukwandisa amathuba akho okukhulelwa?
Yikuphi ukudla ongakuthanda ukukhulelwa?
Uyaphupha ukhulelwa? Kusukela manje kuqhubeke, kungcono ukugwema ukudla okunenkomba ye-glycemic ephezulu (GI), okusho ukuthi lezo ezikhuphula ngokushesha izinga likashukela egazini (ushukela ocolisisiwe, ufulawa omhlophe, amazambane, amasoda…).
Ukusetshenziswa kwabo kuzoholela ukukhiqizwa okukhulu kwe-insulin ngamanyikwe. Kodwa-ke, kuye kwaboniswa ukuthi i-hyperinsulinemia ephindaphindiwe ingenzeka ukuphazamisa i-ovulation.
Khuthaza ukudla okune-GI ephansi, njenge okusanhlamvu nofulawa, imifino eyomile, izithelo, imifino, isiraphu ye-agave, njll.
Imikhuba emihle oyiqalayo namuhla izoba yinzuzo uma ulindele uMntwana. Ngempela, ukudla ama-carbohydrate afanele ngaphambi nangesikhathi sokukhulelwa kusiza ukuvimbela ubungozi besifo sikashukela sokukhulelwa.
I-fiber isiza ukubambezela ukumuncwa kukashukela noma ama-carbohydrate ngumzimba, ngaleyo ndlela kulawula ukukhiqizwa kwe-insulin. Futhi cabanga ngembewu yefilakisi noma ye-squash, i-blond psyllium, i-agar-agar noma i-oat bran, ongayengeza emifino yakho eluhlaza noma ama-yogurts.
Khulisa inzalo yakho: khetha amafutha afanele
Akukho mbuzo wokuxosha amafutha ekudleni kwakho lapho uzama ukukhulelwa umntwana! Kufanele nje wenze ukukhetha okufanele ...
Un ukudla okuhle kwe-omega-3 ibamba iqhaza ekusebenzeni kahle kwemizimba yethu, ngakho-ke nesimiso sethu sokuzala. Ukuthi "usovivinyweni mntanami" noma cha, kubalulekile ukuhlanganisa lawa ma-acids anamafutha ekudleni kwakho kwansuku zonke. Khetha i-olive, i-rapeseed, i-walnut noma i-linseed oil namajarini anothe nge-omega-3 kwamanye amafutha. Yidla njalo izinhlanzi ezinamafutha (njenge-mackerel, ama-anchovies, ama-sardine, i-salmon, isibindi se-cod, njll.), ukudla kwasolwandle namaqanda ezinkukhu ezikhuliswe endaweni evulekile noma ekulimeni okuphilayo.
Ukwazi : i-omega-3s ukuthi uzoqhubeka nokumunca ngesikhathi ukhulelwe iqhaza ukukhula kwezinzwa zomntanakho.
Ama-Trans fatty acids, ngaphezu kokukhuthaza ukukhuluphala, isifo senhliziyo nemithambo yegazi, isifo sikashukela nomdlavuza, alimaza inzalo. Bacasha kakhulu ekudleni okulungile nakweminye imikhiqizo yezimboni, ngaphansi kwegama elithi “amafutha yemifino e-hydrogenated“. Funda amalebula ngokucophelela!
Uhlelo lwezingane nokudla: khetha imikhiqizo yobisi efanele
Uma ufuna umntwana ngazo zonke izindlela, yehlisa 0% iyogathi nobisi oluncibilikisiwe ! Ngokusho kwabacwaningi baseHarvard, le mikhiqizo yobisi, enamafutha aphansi, ithinta ibhalansi yamahomoni ethu ocansi. Umphumela: i-silhouette ingase ibe mncane, kodwa ama-ovari athatha isihogo.
Ngakolunye uhlangothi, i yonke imikhiqizo yobisi zingathuthukisa inzalo yethu, inqobo nje uma ziseqophelweni elihle.
Ukusebenzisa umkhiqizo wobisi owodwa kuya kwemibili ngosuku kungasiza ekubuyiseleni i-ovulation. Nyusa i-semi-skimmed milk (uma ufuna ngempela), ubisi oluphelele, i- fromage blanc, ushizi waseSwitzerland namayogathi angewona amafutha aphansi. U-ayisikhilimu noshizi nakho kuyathandwa, kodwa ngamanani anengqondo.
I-Vitamin B9: isengezo sokudla esibalulekile
I-folic acid, noma i-vitamin B9, iyinhlangano kubalulekile kwabesifazane abaseminyakeni yokuzala. Le vithamini eyigugu ibamba iqhaza ekuqhubekeleni phambili okuhle kokujikeleza kokuya esikhathini, ngenxa yalokho, nakuleyo yokuphuma kwamaqanda kanye nokukhulelwa ... Inkinga kuphela: abesifazane abaneminyaka yobudala yokuzala abadli ngokwanele. Yingakho kuvamile ukuthi udokotela wakho anikeze i-folic acid uma uzama ukukhulelwa. Izindaba ezinhle, ungaphinda ubeke epuletini lakho! Izibonelo zokudla okunothe nge-folate: isipinashi, ulethisi wewundlu, i-watercress, udali, ikhabe, i-chestnut, i-oats, i-buckwheat, i-quinoa, izimbaza, ama-clams, imvubelo ye-brewer's, ama-walnuts, ama-chickpeas ...
I-folic acid nayo inezinzuzo eziningi uma ingane yakho isiqalile. Kuyaphathwa izinyanga ezimbalwa ngaphambi kokukhulelwa kanye ne-trimester yokuqala yokukhulelwa, kunciphisa ingoziukukhulelwa kwesisu, ivikela ingane kokuthile ukukhubazeka (Kusuka ku i-tube neural ikakhulukazi ebizwa ngokuthi i-spina bifida) futhi ivimbela ukukhula ngaphambi kwesikhathi.
Ukudla Okumele Ukugweme Ukwandisa Amathuba Akho Okukhulelwa
Uma kukhona ukudla okuthandayo ukukhulelwa, kukhona nokudla okungcono ukukugwema, noma okungenani okudingekayo ukunciphisa ukusetshenziswa. Lokhu kuyindaba ye imikhiqizo elungisiwe kanye nezimboni, evame ukuba namafutha kakhulu, anosawoti omningi noma amnandi kakhulu futhi anezithasiselo eziningi. Kunjalo nasekudleni okuthosiwe, amakhekhe, inyama ebomvu nenyama ebandayo, utshwala nekhofi.
I-Watchword : ukudla okuhlukahlukene nokunomsoco okunikeza ukuziqhenya ngendawo yezithelo nemifino yesizini, okungcono kakhulu okuphilayo ukuze kugwenywe izibulala-zinambuzane ngangokunokwenzeka.