Okuqukethwe
Iminyaka yokuqala yokuphila komuntu ibonakala ngokushintsha komzimba okusheshayo emzimbeni, okudinga indlela ekhethekile yokudla okunomsoco. Ngesikhathi sokukhulelwa nokuncelisa, usana, ubuntwana kanye nentsha, izidingo zethu zemisoco eminingi zikhulu kunanoma yisiphi esinye isikhathi ekuphileni.
Lapho usukhulile, umgomo oyinhloko ukuvimbela izifo ezingapheli. Ngamanye amazwi, ukudla kufanele kube namafutha amancane kanye ne-fiber eyengeziwe, futhi eminyakeni yokuqala yokuphila, ukunakekelwa okwengeziwe kufanele kukhokhwe ekukhuleni nasekuthuthukisweni komzimba, okungukuthi, emithonjeni egxilile yamandla nezakhi. Njengoba unikezwe lo mehluko oyisisekelo ezidingweni zokudla zomzimba wakho, ungakwazi ukubona ngokugcwele umphumela omuhle wokudla kwemifino empilweni yakho.
Ukukhulelwa nokuncelisa ibele
Umbuzo ungase uphakame - ingabe ukudla kwakho kwemifino kwanele ukweseka le ndoda encane ehlanganyela nawe ukudla? Ungakhathazeki. Ngomqondo ophusile, ungathola zonke imisoco edingekayo wena nosana lwakho. Kunezinzuzo eziningana kwabesifazane abadla imifino ngesikhathi sokukhulelwa nokuncelisa, okuhlanganisa ukuncipha kwengozi yokukhuluphala kanye nomfutho wegazi ophakeme. Ngaphezu kwalokho, ukudla kwemifino kuvame ukucebile ngemisoco ehlukahlukene ezinhlamvu, izithelo, nemifino, futhi kuphansi kakhulu ekudleni okunamafutha okucutshungulwe kakhulu.
Kulabo abadla imifino e-lacto-ovo, ubungozi bokudla okunganele kwezakhamzimba emzimbeni abukho ngaphezu kwabantu “abangama-omnivorous”. Lapho uhlela ukudla kwakho ngesikhathi sokukhulelwa, kufanele unake ngokukhethekile insimbi, i-zinc futhi, mhlawumbe, amaprotheni. Uma kuqhathaniswa nowesifazane okhulelwe ongadli imifino, i-lacto-ovo imifino izoba nezinkinga ezimbalwa zokuhlinzeka umzimba nge-folic acid ne-calcium.
Abesifazane be-Vegan abahlela ngokucophelela ukudla kwabo bayakwazi ukwanelisa zonke izidingo zomzimba wabo ngaphandle kwezinkinga. Ngaphezu kwe-zinc, i-iron namaprotheni, okungaba nzima kubo bobabili imifino ye-lacto-ovo kanye nemifino, kufanele futhi unakekele lezo zakhi ezivame ukuhlinzekwa emzimbeni ngemikhiqizo yobisi - ikakhulukazi, i-calcium, i-vitamin D kanye ne-vitamin. B12.
Amathiphu Okuhlela Ukudla Kwabesifazane Abakhulelwe Abadla Imifino Nemifino
1. Zibekele umsebenzi wokuzuza u-11-16 kg ngesikhathi sokukhulelwa.
Ukuzuza kwesisindo sika-11-16 kg kuholela ekukhuleni okunempilo kakhulu komama nengane. Abesifazane abanosayizi abakhulu kufanele bagxile emkhawulweni ongaphezulu (16 kg), futhi abesifazane abancane bagxile emkhawulweni ophansi (11 kg). Ngokuntuleka kwesisindo, kunconywa ukuthi uzuze ama-13-18 kg, futhi komama abakhulelwe abakhuluphele, abangadingi ukuqongelela "imithombo yamafutha" ukwakhiwa kobisi lwebele, ukwanda kwesisindo sika-7-11 kg. ngokuvamile kwanele. Kumele kuqashelwe ukuthi abantu abaningi abakholelwa ukuthi banezinkinga zokukhuluphala banephutha, futhi isisindo sabo singaphakathi kohlaka olunempilo. Ngaphambi kokuzama ukunciphisa ukuzuza kwesisindo ngesikhathi sokukhulelwa, qiniseka ukuthi uthintana nodokotela wezokudla. Ungase uzincishe ngokungenasidingo izakhi ezibalulekile wena kanye nengane yakho engakazalwa. Ungalokothi uzame ukwehlisa isisindo ngesikhathi ukhulelwe – kuyingozi kakhulu!
Ukuze uthole isisindo, engeza ama-calories angu-100 engeziwe ngosuku ekudleni kwakho ezinyangeni ezintathu zokuqala zokukhulelwa kanye nama-calories angu-300 engeziwe ngosuku ezinyangeni eziyisithupha ezisele. Ama-kilojoule ayikhulu angamakhiwane amasha angaphezu kwamathathu noma ama-alimondi ayishumi nambili ngosuku, futhi ama-kilojoule angu-300 angatholakala esamishi elilodwa lebhotela lamantongomane nobhanana. Uma unesisindo esiphansi noma ungakhululi ngokushesha ngokwanele, udinga ukwandisa ukudla kwakho kwekhalori kwansuku zonke.
Uma ezinyangeni ezintathu zokuqala zokukhulelwa uzizwa ugula ekuseni, akukho ukudla, qiniseka ukuthi uzama ukwengeza ama-carbohydrate ayinkimbinkimbi namaprotheni ekudleni kwakho. Ungathathwa amaswidi nokudla okunamafutha, yidla kancane izikhathi ezimbalwa ngosuku futhi uphuze amanzi amaningi ngangokunokwenzeka.
2. Yidla izinhlobo ezahlukene zokudla okunomsoco.
Ngesikhathi sokukhulelwa, izidingo zakho zomsoco zikhuphuka kakhulu, nakuba izidingo zakho ze-caloric zizokhuphuka kancane. Lokhu kusho ukuthi kuzodingeka uyeke ukudla okuningi “okungenamsebenzi” okungenamsoco. Kungcono ukugxila ekudleni okuphelele.
3. Zenzele isitsha sikabhontshisi nsuku zonke.
Ngesikhathi sokukhulelwa, kufanele uphenduke njalo kuma-legumes esiza ukwandisa amaprotheni omzimba, insimbi ne-zinc, okudingekayo ekukhulelweni okuvamile nokunempilo. Lezi zakhi zibalulekile ekukhuleni kwesibeletho kanye nomthamo wegazi, kanye nokuthuthukiswa kwengane.
4. Yidla ukudla okwengeziwe obisini nemikhiqizo yobisi.
Ukwandisa ukudla kwakho kwe-calcium ngesikhathi sokukhulelwa kusiza ukuqinisekisa ukwakheka okufanele kwamathambo namazinyo, futhi kunomphumela onenzuzo ohlelweni lwezinzwa lomntanakho, imisipha, negazi. I-calcium nayo ibalulekile emzimbeni wakho.
Ukuze uthole ukumuncwa okungcono nokumuncwa kwe-calcium ngesikhathi sokukhulelwa, uzodinga inani elanele levithamini D, inkambiso yansuku zonke engatholakala lapho elangeni - abantu abanesikhumba esimhlophe banconywa imizuzu engama-20, labo abanesikhumba esimnyama - ihora eli-1 ngosuku. usuku. I-Vitamin D ingatholakala futhi obisini lwenkomo oluqinile noma esikhundleni sobisi oluqinile kanye nemajarini (funda amalebula ngokucophelela). Abantu abanokufinyelela okulinganiselwe ekukhanyeni kwelanga kanye nabantu abahlala ezindaweni ezisenyakatho bayelulekwa ukuthi baphuze amaphilisi e-vitamin D (angabi ngaphezu kuka-400 IU ngosuku).
5. Khulisa ukudla kwakho ama-omega-3 fatty acids okungenani kube yi-1% yawo wonke amakhalori akho.
Ngesikhathi sokukhulelwa kanye ne-lactation, uzodinga amafutha acids abalulekile ukuze uqinisekise ukukhula okuvamile kobuchopho namehlo omntwana. Ngakho-ke, kuyadingeka ukwandisa ukuthathwa kwe-omega-3 fatty acids ezingeni okungenani elingu-1% lamakhalori aphelele. Ukudla okuqukethe i-omega-3 fatty acids eyanele kumuntu othatha i-2400 kcal. ngosuku:
• 1 ithisipuni yamafutha e-flaxseed • 1 isipuni samafutha e-canola nenkomishi engu-1 kabhontshisi wesoya abilisiwe • 1,5 inkomishi ye-broccoli ebilisiwe, izipuni ezi-4 zama-walnuts kanye ne-100g ye-soy tofu eqinile
6. Faka umthombo onokwethenjelwa kavithamini B12 ekudleni kwakho kwansuku zonke.
Isidingo somzimba sikavithamini B12 siyanda ngesikhathi sokukhulelwa kanye nokuncelisa, njengoba kudingekile ukuze kusekelwe umthamo wegazi okhulayo, ukukhula nokuthuthukiswa komntwana. Kulabo abadla imifino e-lacto-ovo, izinkomishi ezi-3 zobisi lwenkomo noma iqanda elingu-1 nezinkomishi zobisi eziyi-XNUMX zizokwanela.
7. Abantu abadla imifino kanye nezilwane ezidla inyama abasengozini yokungondleki kahle, ukungondleki kahle, noma abangakwazi ukugcina ukudla okuvamile bayelulekwa ukuba baphuze izithasiselo ezikhethekile zamavithamini namaminerali ngaphambi kokubeletha. I-folate supplement kanye ne-iron inconywa kubo bonke abesifazane abakhulelwe.
I-Vitamin Supplements
Awukwazi ukudla ukudla okuningi njengoba kunconyiwe ngenxa yokucanuzela kwenhliziyo, ukuphelelwa isifiso sokudla, noma esinye isizathu. Thatha izithasiselo zamavithamini namaminerali ngaphambi kokubeletha.
Khumbula ukuthi izithako zokudla okunomsoco azikwazi ukukhokhela ukudla okwanele, ngakho-ke uma uzithatha, zama ukwakha ukudla kwakho ukuze kuphelele futhi kunempilo ngangokunokwenzeka. Ungathathi imithamo emikhulu yamavithamini namaminerali kunaleyo ekhonjiswe kulebula (ngaphandle uma udokotela wakho ekutshela).
Izithasiselo zamaminerali kanye namavithamini eyodwa ngaphandle kwe-iron, i-folate, i-calcium, novithamini B12 zingaba yingozi emzimbeni wengane ngakho-ke akufanele zithathwe ngaphandle uma uqondiswa udokotela wakho.
Amathiphu Angeziwe Wokuncelisa Ibele Nokudla Ngesikhathi Sokukhulelwa
Ngenkathi uncelisa, izidingo zakho zomsoco zisaphakeme kunokuvamile futhi zifana nalezo zezinyanga eziyisithupha zokugcina zokukhulelwa. Abesifazane abanesisindo esijwayelekile bazodinga amakhalori engeziwe angama-400-500 ngosuku. Lesi samba singatholakala endishini engu-1 yesobho likadali, izinkwa ezihlukahlukene zokusanhlamvu, kanye nengilazi yejusi yewolintshi. Uma unesisindo esiphansi, kufanele udle ama-calories angu-800-1000 engeziwe, wengeze cishe ama-calories angu-200 ngokudla ngakunye (isibonelo, ingilazi yejusi yewolintshi noma ubisi lwesoya olune-calcium nocezu lwesinkwa se-tahini) futhi uhlele esinye isiphuzo esiphundu santambama sansuku zonke. iphalishi. Khumbula ukuthi ngokungondleki okwanele, ubisi lwebele luhlupheka kuqala!
Ngesikhathi sokuncelisa, uzodinga uketshezi olwengeziwe. Zama ukuphuza ingilazi enkulu yamanzi njalo lapho uncelisa ingane yakho.
Kusafanele unciphise ukudla kwakho okune-caffeine. Utshwala bungena ngokushesha obisini lwebele ngakho-ke akufanele busetshenziswe kabi. Ezinye izinsana ziyazwela ku-garlic, u-anyanisi, nezinongo ezishisayo ngakho-ke kuzodingeka zilinganiselwe. Uma ingane yakho ine-colic, eczema, noma ikhala eligijima elingapheli, imbangela yalezi zinkinga ingase ifihleke ekudleni kwakho. Uma umndeni wakho ube ne-allergies, kuyadingeka ukulandelela ukusabela ekudleni okungase kubangele ukungezwani komzimba bese uzama ukukhawulela noma ukuyeka ngokuphelele ukukusebenzisa.
Abesifazane abahlushwa ukuntula imisoco ethile ngezinye izikhathi badinga ukuthatha izithasiselo zokudla okunomsoco. Qiniseka ukuthi izithasiselo ozithathayo ziqukethe uvithamini B12, uvithamini D, insimbi, ne-zinc. Abesifazane abangama-Vegan kufanele banake ngokukhethekile ukuthola i-vitamin B12 eyanele ngesikhathi sokuncelisa. Abanye omama bazodinga izithasiselo ze-calcium.
"I-Encyclopedia of Vegetarianism" ka-K. Kant