Okuqukethwe
Ukukhulelwa nokudla okuqondile: kanjani ukugcina ibhalansi yokudla okunomsoco?
Ususe i-gluten
Ukudla “okungenayo i-gluten” noma “okungenayo i-gluten” kuyanda. Abantu abaningi abathi bayazwela ku-gluten bakhetha ukuvimba le phrotheni kumamenyu abo. Futhi omama besikhathi esizayo abahlukile kule mfashini! I-Gluten itholakala cishe yonke indawo: okusanhlamvu (ukolweni, ibhali, i-oats, i-rye), kodwa futhi nasemalungiselelweni amaningi (amasoso, inyama ebandayo, ukudla okulungiselelwe) lapho isetshenziswa khona njengesengezo. Njengoba i-dietitian yethu ibonisa, ukudla okungenalo i-gluten kumpofu kumavithamini eqembu B namaminerali abalulekile, futhi ngaphandle uma ungabekezeleli ngempela futhi uhlushwa isifo se-celiac (ukulimala kokuvuvukala kulwelwesi lwamathumbu amancane), lokhu kudla kungabangela ukuntula nesisindo. izinkinganoma ngisho, ngokuhamba kwesikhathi, ukuphazamiseka kokudla. Abesifazane abakhulelwe abangayimunyi i-gluten kufanele bacabangele ukulinganisa kabusha amamenyu abo futhi bagweme ukuntula amavithamini namaminerali ngezithako ezinikezwe udokotela.
Usuyiyekile inyama nenhlanzi
Azikho izinkinga ! Ukudla kwemifino, ngaphandle kwanoma yikuphi ukudla okuvela enyameni yesilwane, kukwazi ngokuphelele ukuhlangabezana nezidingo zomsoco zokukhulelwa., inqobo nje uma wazi ukuthi ubhalansa kanjani futhi ushintshe indlela odla ngayo. Ithinta kuqala yonke iminikelo ku amino acid, engenela emisebenzini ehlukahlukene yomzimba nsuku zonke. Eziyisishiyagalombili zazo zibalulekile, futhi umzimba ungazi ukuthi ungenziwa kanjani, kufanele unikezwe ngokudla, kulokhu amaprotheni. Nokho, isilinganiso sazo siyahlukahluka kuye ngokuthi avelaphi amaprotheni.
Imifino kanye nezinhlamvu: ingxube ephumelelayo
Ukunxephezela ukuntuleka kwama-amino acid abalulekile anikezwa amaprotheni ezilwane nokuba nesabelo sawo, omama bemifino besikhathi esizayo bangahlanganisa ukudla okuhlukene nemifino (ubhontshisi omhlophe, ubhontshisi obomvu, ama-chickpeas, udali) kanye nokusanhlamvu (i-semolina, irayisi, i-pasta, isinkwa, njll.). I-Quinoa, imbewu, izithelo ze-oleaginous nazo zingabambisene ababalulekile, njengamaqanda noma imikhiqizo yobisi. Ungazinciphi wena. Ngakolunye uhlangothi, beka i-pedal ethambile ku-soy, kodwa ecebile kakhulu nge-lysine. Uhlelo Lukazwelonke Lokondliwa Kwezempilo luncoma ukunciphisa ukusetshenziswa kwayo, kanye nalokho kokudla okuqukethe, kube okukodwa ngosuku ngenxa yokuqukethwe kwe-phytoestrogen. Ngokuphathelene nobuningi, uzodinga ibhonasi yeprotheni (kukhona u-900 g wokukhulelwa konke). Kufanele wazi ukuthi ezweni lakithi, sifinyelela, ngisho sidlula ngenjabulo lezi zibalo!
Ingozi yokuntuleka kwensimbi
Futhi qaphela mayelana nokudla kwakho okusansimbi. Ngoba, kanye, izidingo zakho ziphindwe kabili! Ukuntuleka kwe-iron kuvumela ukwenzeka kwe-anemia kamama. Ngasohlangothini lwezingane, izinqolobane ezinganele zandisa ingozi yokungakabi yisikhathi. Kodwa-ke, ngisho noma ukumuncwa kwensimbi emathunjini kwanda ngesikhathi sokukhulelwa, isilinganiso sokudla akuvamile ukuba senele ukumboza izidingo. Futhi ikakhulukazi komama abadla imifino esikhathini esizayo. Ngempela, imithombo engcono kakhulu yensimbi itholakala enyameni ebomvu, enyameni yezitho nezinhlanzi. Nakuba izithelo, imifino (isipinashi ... kungekho cala ku-Popeye!), Izinhlamvu, okusanhlamvu nemikhiqizo yobisi iqukethe okuncane futhi ngendlela enzima kakhulu ukumunca umzimba. Ukuze ukhuthaze ukufana, dla lokhu kudla ngokukhama okulula kwejusi kalamula, ocebile ngovithamini C. Ngokuphambene, gwema ukuphuza itiye ngokudla njengoba livimba ukumuncwa kwalo, njengamafayibha athile nokudla okucebile nge-calcium, kanye nekhofi nokhokho. Ukuhlolwa kwegazi kukwazisa lapho okugciniwe kwakho. Phansi kakhulu? Udokotela wakho uzophakamisa ukuthi ubaqinise ngokwelashwa ngendlela yamaphilisi.
Uvimbele yonke imikhiqizo yezilwane
Le ukudla kwe-vegan (noma i-vegan uma futhi ingafaki imikhiqizo yezilwane okungezona ukudla) - ephinde iqede amaqanda nemikhiqizo yobisi - isengozini enkulu yokuntuleka. Ekuqaleni kokukhulelwa kwakho, tshela umbelethisi noma udokotela wakho. Ngoba kufanele uqaphe ngokukhethekile mayelana neminikelo ethile.
Qaphela i-calcium…
Ngesikhathi sokukhulelwa, ukumuncwa kwe-calcium emathunjini kuyenyuka ukuze kuhlangatshezwane nezidingo zengane (cishe ama-30 g adingekayo ukwakha uhlaka lwamathambo). Uma ukuthatha i-calcium kunganele, kuzodingeka ukuthi udwebe endaweni yakho yokugcina amathambo. Uma i-calcium ingahlinzekwa ngemikhiqizo yobisi noshizi, itholakala emanzini athile amaminerali: I-Contrex®, i-Hépar®, i-Vittel®, i-Salvetat®, i-Courmayeur® noma i-Rozana®, equkethe ngaphezu kuka-150 mg / ilitha. Njengezinhlobo ezahlukene zeklabishi, isipinashi, ama-alimondi, ama-walnuts noma isesame. Ukuze ulondoloze amathambo akho, futhi gxila ku-parsley, i-kiwi noma amawolintshi. Buka ukudla kwakho kwe-vitamin D (iyasiza ukulungisa i-calcium). “Ama-vegans” angazakhela imfuyo yawo ngokuya elangeni (ukuhamba, imidlalo yangaphandle) njengoba engazidli izinhlanzi. Kodwa ngokuvamile lokhu akwanele. Iningi lomama abakhulelwe, ngisho nama-omnivores, liyantula ebusika nasekuqaleni kwentwasahlobo. Empeleni, ukunxephezela lokhu kuntuleka, umthamo owodwa we-100 IU we-vitamin D unqunywe ekuqaleni kwenyanga ye-000.
… kanye ne-vitamin B12
Naka futhi amaphutha ku uvithamini B12, ohlinzekwa kuphela ngokudla okuvela ezilwaneni (inyama, igobolondo, inhlanzi enamafutha, ushizi, ubisi, amaqanda, njll.) futhi izidingo zabo ziyanda. Ukushoda kungaba imbangela ye-anemia, noma ukulimala kwezinzwa ezimweni ezimbi kakhulu. Iphinde ibandakanye njenge-cofactor ekuphenduleni okuningi kwe-enzymatic. Kungakho ukugcwalisa kubalulekile: ngendlela yesithako sokudla noma ukudla okuqinisiwe (imvubelo, isiphuzo selayisi). Khuluma nodokotela noma umbelethisi wakho. Iphuzu elibuthakathaka futhi ku-zinc, into ewukulandelela ebalulekile ekukhuleni nasekukhuleni kwengane. Uma ukhulelwe, izidingo zakho ziyanda futhi ukushoda kungaholela ezinkingeni. Kodwa-ke, i-zinc ethathwe ekudleni kwe-vegan (okusanhlamvu okuphelele, okusanhlamvu, ama-pecans, ujinja, njll.) ngokuvamile ayimuncwa kahle umzimba. Ukuqinisekisa imali yakho, okungeziwe kancane ngendlela yokwengeza kunganconywa ngokushesha nje lapho ufuna ukuba nomntwana.