Okuqukethwe
Impikiswano eshubile ngokudla imifino nomphumela wayo wangempela emzimbeni wesifazane, ikakhulukazi ngesikhathi sokukhulelwa, ayipheli nakancane. Ososayensi bavele baqinisekise futhi baphike okuthile, kepha amaqiniso afaka umlilo emlilweni - izindaba zangempela ezivela empilweni yezinkanyezi nabesifazane abajwayelekile abakwazi ukuthwala nokuzala izingane ezinempilo nezinamandla kumona womphakathi. Kuchazwa kanjani futhi kusengenzeka yini ukuthi kushiywe isakhi sokwakha esiyisikhathi esibaluleke kakhulu ngaphandle kwemiphumela? Izimpendulo zale mibuzo neminye zidinga ukufunwa ezincwadini zabadokotela nezazi zokudla.
I-Vegetarianism nokukhulelwa: okuhle nokubi
Kunzima ukukholelwa, kepha umuthi wanamuhla umane uncoma ukuthi owesifazane okhulelwe abambelele kwimenyu yendabuko ngokufaka okuyisibopho kwenyama ekudleni kwansuku zonke ukuze ahlinzeke yena nengane yakhe ngezinto ezingabuyiseki ezisemaprotheni ezilwane. Akakwazi ukuphikelela esinqumweni sakhe. Vele ngoba inkambo yokukhulelwa incike hhayi kuphela kokudla, kepha nakwezinye izinto, kufaka phakathi isimo somzwelo sowesifazane. Ngamanye amagama, ukuzinqoba wena ngokudla enye iqatha lenyama, futhi ngasikhathi sinye uhlala endaweni enengcindezi engapheli, nakho kuyingozi.
Kodwa-ke, ngaphambi kokuthi ushintshele ekudleni kwabantu abadla imifino kuphela, kusamele uhlaziye izinzuzo nezingozi zako ukuze uqiniseke noma ungabaze isinqumo sakho.
Kungani ukudla imifino kungaba yingozi ngesikhathi sokukhulelwa
E-Tennessee, eU.SA, ososayensi benza ucwaningo olubizwa ngokuthi “Ipulazi” kwabesifazane abakhulelwe abadla inyama. Batholakala bentula ku-folic acid, i-iron, i-zinc, i-iodine, amavithamini D no-B12. Akushiwo ukuthi zonke zitholakala emikhiqizweni yezilwane, omama abakhulelwe abayilahla ngenxa yezinkolelo zabo.
Ngaphezu kwalokho, imiphumela yokwenqaba okunjalo yayibonakala ngamehlo - abesifazane babhekana nakho, noma banenkinga yokushoda kwegazi. Kwakumayelana nokukhuphuka kokukhathala kanye nesiyezi esivamile, okucasulwa, nje, ngokusweleka kwensimbi kanye nokuhlanganiswa okwanele kwamaseli abomvu egazi. Kodwa isimo esinjalo sigcwele hhayi kuphela ukwehla kokuzivikela komzimba, kodwa futhi nokopha, kanye ne-oncology. Iqiniso ngukuthi ukungabi bikho kwenyama nobisi ekudleni nakho kungaholela ekushodeni kwe-linoleic acid, evimbela ukuthuthukiswa kwamangqamuzana omdlavuza.
Ngasikhathi sinye, ukuthuthuka kwenhlalakahle, okungatholwa yimifino ekuqaleni, ososayensi bachazwa ngohlobo lokwehlisa umzimba, olungahlali ngaphezu kweminyaka engu-7. Ngemuva kwalokho, umuntu ngokuqinisekile uzozizwa eswele izinto ezibalulekile zokulandela umkhondo, lapho amasosha akhe omzimba ezohlupheka khona kuqala, bese yena uqobo.
Yonke le datha isekelwa yimiphumela yolunye ucwaningo, ebibandakanya izingane zabesifazane abakhulelwe abavame ukuba nenyama ekudleni kwabo. Babenamandla amakhulu okuhlakanipha, futhi bona ngokwabo babebhekwa njengabanempilo kunabantwana bezingulube.
Kulokhu, impikiswano kungenzeka ukuthi ixazululwe, uma kungenjalo ngezifundo zabanye ososayensi eziqinisekisa izinzuzo zokudla imifino ngesikhathi sokukhulelwa.
Ukuthi imifino ingazuzisa kanjani
Ngokwabanye ososayensi baseMelika, ukudla okunomsoco okusekelwe ezitshalweni kuqinisa amasosha omzimba futhi kwandise impilo. Ngaphezu kwalokho, kwenza kube lula ukudlulisa ukukhulelwa futhi kunciphise ubungozi bezinkinga. Futhi, imifino:
- uvikela owesifazane okhulelwe ku-hypovitaminosis, ngoba inani elikhulu lemifino nezithelo azisebenzisayo licebisa umzimba ngawo wonke amavithamini adingekayo kanye nezinto ezincane;
- kuyivikela ezifweni zenhliziyo, ngoba akunangozi ekudleni kwezitshalo, okuholela ekwakhiweni kwamapulangwe e-cholesterol avimbe imithambo yegazi;
- kuvimbela ukubonakala kwesisindo esiningi, okuyinto eqinisweni enzima impilo kamama okhulelwe, kodwa nengane yakhe. Lokhu kuchazwa yiqiniso lokuthi imifino ekhulelwe ayidli imikhiqizo yezilwane enekhalori ephezulu;
- isiza umama ukuba abekezelele umntwana oqinile, njengoba engamphoqeleli ukuba adle amantongomane, imbewu, imidumba nezinhlamvu ezigcwele ngokwanele. Kepha yibo abahlinzeka umzimba ngamavithamini eqembu B, E, zinc, polyunsaturated fatty acids nezinye izinto eziwusizo, lapho empeleni abesifazane abadla inyama bengathola okuncane;
- ivikela kusuka. Ucwaningo lukhombisa ukuthi abesifazane abadla imifino nje kuphela baba nesicanucanu esincane noma bangasitholi nhlobo ekukhulelweni kwasekuqaleni. Futhi, konke kuchazwa ngokungabikho kokudla okunamafutha ngokweqile kwemvelaphi yezilwane ekudleni kwabo;
- ivikela impilo kamama nengane. Iqiniso liwukuthi ama-antibiotics kanye nobuthi buvame ukutholakala emikhiqizweni yenyama, engabangela ukulimala okukhulu kukho kokubili;
- kuqinisekisa imetabolism ejwayelekile futhi kunciphisa ubungozi bokuphazamiseka komzimba. Abesifazane abakhulelwe abadla imifino abazijwayele izinkinga zokugaya ukudla nokuqunjelwa kanti lokhu kungenye yezinzuzo eziphambili zokudla kwezitshalo.
Kuyiqiniso, ungazizwa zonke lezi zinzuzo kuwe ngokuqamba kahle indlela odla ngayo bese ulandela izeluleko zodokotela nezazi zokudla. Ngendlela, sebethuthukise okuthile okufana nemithetho yabesifazane abadla imifino kuphela endaweni ethokozisayo.
Imihlahlandlela Yemifino Enempilo
- 1 Kuyadingeka ukuthi ushintshele ekudleni kwemifino ngaphambi kokukhulelwa, ngoba noma kunjalo kungukucindezeleka komzimba, okuzozizwela ngokwakho ingane yesikhathi esizayo. Njengoba umkhuba ukhombisa, ukukhulelwa kubekezelelwa kalula ngabesifazane abadla imifino okungenani abaneminyaka engu-2-3 yokuhlangenwe nakho.
- 2 Gada isisindo sakho. Okufanelekile, owesifazane kufanele azuze cishe u-1,2 - 2 kg ku-trimester yokuqala yokukhulelwa, bese kuba ngu-1,3 - 1,9 kg ngenyanga ngayinye elandelayo. Ukuze wenze lokhu, udinga ukuqinisekisa okuqukethwe kwekhalori kwansuku zonke kokudla ezingeni lika-2300 - 2500 kcal. Ngaphezu kwalokho, kubaluleke kakhulu ukuthi ungakwenzi lokhu ngezindleko zokudla okunama-calories angenalutho. Sikhuluma ngofulawa, uswidi, kanye nemikhiqizo eseqediwe. Ayikho inyama kuwo, kodwa futhi aletha ukulimala emzimbeni, futhi abangele ukukhuluphala ngokweqile. Kuhlakaniphe kakhulu ukumane ukhethe ukudla okunempilo nokunempilo futhi ulawule inani elidliwe.
- 3 Hlela ngokucophelela imenyu yakho ukuze unikeze umzimba ngazo zonke izinto ezidingekayo. Kulokhu, kungcono ukuvakashela isazi sokudla okunempilo futhi kunokuzwa konke "ukuthokoza" kwamaphutha akho kamuva.
Okufanele kufakwe ekudleni
Ukudla okulinganiselayo kotshalo okhulelwe kunika inani elanele le:
- … Kuningi osekushiwo ngabo. Yiqiniso, bambalwa abantu abazi ukuthi ukuntula kwabo akuzwakali ngumama kuphela, kodwa futhi ne-fetus ngokwayo. Ngenxa yokuntuleka kwamaprotheni ezilwane, angase athole i-cholesterol encane - into ebangela ukuvinjelwa kwemithambo. Ukuze ugweme lokhu kungenzeki, kubalulekile ukuqinisekisa ukuthi ukudla kwansuku zonke kwamaprotheni, nakuba imifino, okungenani ku-30%. Ungayithola emikhiqizweni yobisi, ngaphandle uma, vele, kwakudingeka uyenqabe, okusanhlamvu okuphelele, okusanhlamvu, imbewu, amantongomane.
- … Ngenxa yokuthi ku-trimester yesibili umzimba wowesifazane okhulelwe uwudinga kakhulu, odokotela, njengomthetho, batusa ukuthi kungagcwaliswa izinqolobane zayo hhayi kuphela ekudleni, kepha nakuzo izakhiwo zevithamini, okumele bona uqobo bazikhethe kususelwa empilweni ejwayelekile yowesifazane. Imithombo yendabuko yensimbi yilezi: ama-apula, amabhakede, imidumba, imifino eluhlaza, ama-beet, izithelo ezomisiwe namantongomane, ikakhulukazi ama-hazelnuts nama-walnuts, imbewu.
- … Idlala indima ebalulekile ezinqubweni zomzimba, i-hematopoiesis, emsebenzini wezinso nesibindi, okuthi ngalesi sikhathi kusebenze ezimbili, ngenkathi kusungulwa uhlelo lwamathambo nokuzinza kwamangqamuzana ezinzwa ombungu. Ngendlela, nguyena ovimbela ukuthuthukiswa kwezilonda eziningi zesistimu yezinzwa eziphakathi, kepha, ngeshwa, akukho kokudla kwezitshalo. Ungayithola ngokudla izimila zasolwandle nezinye izinto ezilinganayo ezidliwayo. Ezimweni ezimbi kakhulu, ngemuva kokubonisana nodokotela, ungathenga izakhiwo ezikhethekile zamavithamini nokuqukethwe kwayo.
- ... Ubamba iqhaza enqubweni yokulinganisa izakhi zokulandelela, uqinisekisa impilo yamazinyo namathambo kamama, futhi unomthelela ekwakhekeni kwamathambo omntwana ongakazalwa. Ngaphezu kwalokho, ithuthukisa ukungatheleleki futhi iqinise izindonga zemithambo yegazi, ngaleyo ndlela ibe nomphumela onenzuzo empilweni yohlelo lwenhliziyo yomama. Futhi kunciphisa ubungozi bokuthuthukisa izimila nesifo sikashukela i-mellitus. Ngakho-ke, ukwenqaba imikhiqizo yobisi, ngokuvamile equkethe le vithamini, kufanele ulungele ukuyibuyisela ngokuthile. Kuyafaneleka: imikhiqizo yesoya, i-muesli, okusanhlamvu, futhi ... ukuhamba elangeni. Ngaphansi kwethonya labo, i-vitamin D ingakhiqizwa emzimbeni.
- … Futhi unesibopho senqubo yokwakha uhlelo lwamathambo lwemvuthu. Uma kuncane kakhulu ekudleni kukamama, yena, ngaphandle kokungabaza, uzokuthatha kokulondolozwe kwangaphakathi komzimba wakhe. Futhi ngubani owaziyo ukuthi kuzoba njani kuye namazinyo namathambo akhe. Ukuvimbela lokhu ukuthi kungenzeki, udinga ukudla ushizi we-tofu, imifino eluhlaza enamaqabunga aluhlaza, iklabishi, imidumba, imbewu ye-sunflower, imbewu yesesame, ama-alimondi, okusanhlamvu.
- … Imisebenzi eminingana yabelwa yona ngasikhathi sinye. Ngakolunye uhlangothi, inesibopho sokuzivikela, kanti ngakolunye uhlangothi, ibamba iqhaza enqubeni yokumuncwa kwensimbi. Lowo ngaphandle kwe-hemoglobin ewela kanye ne-anemia iyakhula. Ukunxephezela ukungabi bikho kwakho, ungasebenzisa izithelo ezisawolintshi, ama-rose hips, ama-currants amnyama noma amahlumela eBrussels.
- … Baqinisekisa ukukhula kahle kombungu, futhi bacebisa umzimba wowesifazane ngama-polyunsaturated acid futhi benze isizinda sakhe se-hormone sijwayele. Imithombo yamafutha yemifino ummbila, ubhekilanga, umnqumo namanye amafutha.
Bathi ukukhulelwa yisikhathi esihle kunazo zonke empilweni yomuntu wesifazane. Kepha ukuze lesi sitatimende sibe yiqiniso esimweni sokudla imifino yangempela, udinga ukuthatha indlela efanelekile yokulungiselela indlela odla ngayo, landela izeluleko zikadokotela wakho, njalo uvivinye ukulawula izinga le-hemoglobin futhi ujabulele nje impilo!
Khumbula lokhu futhi ube nempilo!