Ukukhulelwa yisikhathi esikhethekile kakhulu kowesifazane. Ngakho-ke, yiqiniso, udinga ukucabangela ngokucophelela ukudla ukuze usize ingane yakho ikhule futhi imnike isiqalo esinempilo kakhulu ekuphileni.
"Yidla okubili" akusona isisombululo esingcono kakhulu: ukuzuza kwesisindo esiningi ngesikhathi sokukhulelwa kungenza kube nzima ukubeletha futhi kuholele ezinkingeni zempilo. Asikho isidingo sokuphinda kabili ukudla kwakho kwekhalori ngoba nje ukhulelwe. Ngaphezu kwalokho, lokhu kufanele kwenziwe ngezindleko zemikhiqizo ecutshungulwe esezingeni eliphansi, ingane ezogcina ithole. Kodwa noma kunjalo, kuzodingeka ukwandise okuqukethwe kwekhalori ekudleni - cishe ngama-kilocalories angama-300 ngosuku.
Ukwengeza, kukhona izakhi ezithile okufanele uzifake ekudleni kwakho ngesikhathi sokukhulelwa ngazo zonke izindleko - uma nje zisiza ukuvimbela ukukhubazeka kokuzalwa nokunciphisa amathuba okuba nezinkinga. Nalu uhlu lwazo:
- I-folate / i-folic acid
I-Folate (etholakala ekudleni kwemvelo) kanye ne-folic acid (i-supplement) ibaluleke kakhulu ezinsukwini zokuqala ezingu-28 ngemva kokukhulelwa. Odokotela batusa ukuthatha izithako ze-folic acid, kodwa ungakwazi futhi ukwandisa ukudla kwakho kwe-folate ekudleni okufana nemifino, izithelo, amantongomane, ubhontshisi, uphizi, nokusanhlamvu uze ukhulelwe. Ngokwesibonelo:
- inkomishi * yesipinashi esiluhlaza iqukethe ama-micrograms angu-58 e-folate, futhi inkomishi yesipinashi esiphekiwe, esingafakwanga usawoti, esingenasawoti iqukethe ama-microgram angu-263;
- 1/2 indebe ye-avocado eluhlaza oqoshiwe - 59 mcg
- 64 inkomishi eqoshiwe ulethisi waseRoma - XNUMX mcg
- 4 amahlumela e-asparagus abilisiwe - 89 mcg;
- inkomishi ephekwe amahlumela aseBrussels - 47 mcg;
- 78 inkomishi yequinoa ephekiwe - XNUMX mcg
- inkomishi ye-parsley - 91 mcg
I-RDA edingekayo ukuze kuncishiswe amathuba okuba nokukhubazeka kwe-neural tube (njengokuvalwa komgogodla kanye ne-anencephaly) i-400 micrograms.
- Ama-acids ama-Omega-3
Abesifazane abaningi abawatholi ngokwanele ama-omega-3 fatty acids ngesikhathi sokukhulelwa, abalulekile ekukhuleni okunempilo kwesimiso sezinzwa zomntwana, amehlo kanye nokuzwa. Abesifazane abakhulelwe kufanele bathole amamiligremu angu-300 e-omega-3 fatty acid ngosuku.
Abantu abaningi bacabanga ukuthi inhlanzi ingumthombo ocebe kakhulu noma ukuphela kwe-omega-3s. Nokho, ezinye izinhlobo zezinhlanzi zingaba yingozi ngenxa ye-mercury ezikuyo: umphumela wale nsimbi kumntwana osesibelethweni ungabangela ukukhubazeka kwengqondo, ukukhubazeka kobuchopho, ukungezwa, nokungaboni. Ngakho-ke, ukusetshenziswa kwezilwane zasolwandle ngesikhathi sokukhulelwa kufanele kunqunyelwe ngokuqinile. Ngokuvamile, abesifazane, lapho befunda ngale ngozi, benqaba ukudla kwasolwandle, kuyilapho bengathuli eminye imithombo ye-omega-3 ekudleni kwabo. Ngenhlanhla, kuneminye imithombo eminingi ye-omega-3: imbewu ye-chia, amantongomane, izimila zasolwandle, ukwatapheya.
- I-calcium ne-magnesium
Ngesikhathi sokukhulelwa, umzimba wesifazane udinga i-calcium eyengeziwe, okudingekayo ekukhuleni kwengane. Uma ukungena kwe-calcium kunganele kwababili, ingane isazothatha okuningi njengoba idinga, futhi umzimba kamama uzoqala ukuzwa ukuntuleka, okuzoholela ekunciphiseni kwesistimu yakhe yamathambo. Inani elinconywayo le-calcium kwabesifazane abakhulelwe lingamamiligremu angu-1400.
Nokho, musa ukugxumela ubisi! Ngenxa yemiphumela ye-oxidizing yemikhiqizo yobisi, i-calcium izogezwa kanye ne-asidi, umzimba wakho ozozama ukuyinciphisa. Esikhundleni salokho, yidla imifino eluhlaza njenge-broccoli, amakhambi, ukhukhamba, ulethisi waseRoma, ukhula lwasolwandle, amatheniphu, isipinashi, nembewu yesesame / tahini ukuze uhlangabezane nezidingo zakho zansuku zonke ze-calcium.
Futhi ukuze umzimba uthathe inani elidingekayo le-calcium, udinga esinye isici esibalulekile - i-magnesium. Ngaphezu kwalokho, i-magnesium inomthelela ekusebenzeni kahle komgudu wokugaya ukudla futhi isiza ukukhulula ukuqunjelwa. Imbewu ye-Hemp, imbewu yethanga, ne-spirulina yimithombo emihle kakhulu ye-magnesium.
- Iron
Ngesikhathi sokukhulelwa, ingozi yokuthola i-anemia yokuntuleka kwe-iron iyanda ngoba ukuthathwa kwensimbi nsuku zonke kukhuphuka kusuka ku-15-18 milligrams kuya ku-27 milligrams noma ngaphezulu. Ukushoda kwe-ayoni sekuyinkinga evamile emhlabeni jikelele. Ngakho-ke, omama abakhulelwe kudingeka baqaphele ngokukhethekile, ikakhulukazi uma ulandela ukudla kwemifino. Ngokusho kwencwadi American Journal Kwezokwelapha NutritionNgaphandle kwe-anemia okungenzeka owesifazane abe nayo, ukuntula okusansimbi kungaholela ekwehleni kwesisindo sokuzalwa, izinkinga lapho ebeletha, ngisho nezinkinga zokuzala umbungu.
Kunemithombo emihle kakhulu yensimbi esekelwe ezitshalweni, njenge-spirulina, ubhontshisi wezinso, ubhontshisi omnyama noluhlaza, nokunye ukudla:
- Amagremu angu-30 embewu yethanga aqukethe amamiligremu angu-4,2 ensimbi;
- inkomishi yesipinashi esingavuthiwe - 0,81 mg (okungavuthiwe, kuqukethe uvithamini C wokumunca insimbi engcono),
- 1/2 inkomishi udali ophekiwe 3,3 mg
- 1/2 inkomishi uphizi ophekiwe - 2,4 mg
Ukuze ukwazi ukumunca okusansimbi ngokuphumelelayo ngangokunokwenzeka, idla imidumba enovithamini C ogcwele ukudla okunjengopelepele, upelepele oshisayo, i-thyme, iparsley, nezinye imifino.
- Vitamin D
I-Vitamin D ibalulekile ekumunceni i-calcium nokuqinisa amathambo engane. Umzimba uzenzela owawo uvithamini D lapho uchayeke elangeni, ngakho-ke mancane amathuba okuthi untule uma uchitha isikhathi esanele elangeni. Nokho, iningi lethu lisadinga imithombo eyengeziwe yale vithamini.
Abesifazane abakhulelwe kufanele bathole ubuncane be-600 IU kavithamini D nsuku zonke. Ngo-2007, i-Canadian Pediatric Society yamemezela ukuthi inkambo yabesifazane abakhulelwe yi-2000 IU. Ukuntuleka kwe-Vitamin D kungaholela ekubonakalisweni okuphindaphindiwe kwe-broncho-obstructive esikhathini esizayo.
Uma ungeyena umuntu odla imifino, isipuni esisodwa samafutha esibindi se-cod sizokunikeza u-1360 IU kavithamini D. Amanye amavithamini ngaphambi kokubeletha aqukethe umthamo owudingayo (futhi ngezinye izikhathi nangaphezulu), ngakho-ke awudingi ukuthatha noma yini enye.
- Vitamin B12
Izithako ze-Vitamin B12 zivame ukunikezwa ngesikhathi sokukhulelwa, ikakhulukazi uma umama okhulelwe engumuntu odla imifino noma i-vegan. I-Vitamin B12 ibalulekile ebuchosheni obukhulayo bengane. Kuyadingeka futhi komama - ngaphambi, ngesikhathi nangemuva kokukhulelwa, kanye nangesikhathi sokuncelisa.
Ukuntula kuzibonakalisa njengokukhathala, ukucasuka, nokubambezeleka kwentuthuko. I-RDA kavithamini B12 ingama-microgram angu-2,6 kwabesifazane abakhulelwe kanye nama-microgram angu-2,8 kwabesifazane abancelisa ibele.
Yikuphi ukudla okufanele ukugweme ngesikhathi sokukhulelwa
Yiqiniso, kuyadingeka ukuxoxa ngemikhawulo yokudla nodokotela wakho. Kodwa okunye ukudla okungalimaza umzimba wesifazane okhulelwe kanye nengane (ngenxa ye-mercury, ubuthi, amabhaktheriya ayingozi, njll.) kumele kukhishwe kunoma yikuphi, naphezu kwezinzuzo zabo ezingase zibe khona. Phakathi kwazo:
- izinhlobo zezinhlanzi ezinokuqukethwe okuphezulu kwe-mercury (i-swordfish, ushaka, i-tuna, i-king mackerel ne-tile);
- Inyama eluhlaza noma engaphekiwe kahle, inkukhu, amaqanda, noma ukudla kwasolwandle
- imikhiqizo ecutshungulwe ezimbonini njengamasoseji namasoseji.
Umthombo:
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* Inkomishi iyunithi yokukala elingana namamililitha angama-250