Ukudla kahle ngesikhathi ukhulelwe

Abesifazane abakhulelwe kufanele badle ukudla okunomsoco.

Ukwenza ingane kuwumsebenzi onzima emzimbeni wowesifazane. Ukudla ngendlela efanele kungenye yezinto ezinhle kakhulu ongayenza ukusiza ingane yakho ikhule futhi ikhule ngokujwayelekile.

Ukudla ukudla okunomsoco nokunempilo kungavimbela:

• Ukuzuza kakhulu isisindo
• Isifo sikashukela sokukhulelwa
• Ithuba lokudinga isigaba se-C
• Ukushoda kwegazi nokutheleleka kumama
• Ukuphulukiswa kabi
• Ukuzalwa kwengane kusenesikhathi
• Ingane enesisindo esiphansi sokuzalwa

Inani lokuzuza isisindo esinempilo ekukhulelweni liyahlukahluka. Lezi imihlahlandlela ejwayelekile:

• Ukuzuza kwesisindo okujwayelekile kowesifazane onempilo kungamakhilogremu angama-25 kuye kwangama-35 (amakhilogremu ayi-11 kuye kwayi-16).
• Abesifazane abakhuluphele ngokweqile kufanele bathole kuphela amakhilogremu ayi-10 kuye kwangama-20 (4 kuya ku-9 kilograms) ngesikhathi sokukhulelwa.
• Abesifazane noma abesifazane abanesisindo esiphansi (amawele noma ngaphezulu) kufanele bathole amakhilogremu angama-35 kuye kwangama-45 (amakhilogremu ayi-16 kuye kwangama-20) ngesikhathi sokukhulelwa.

Buza umhlinzeki wakho wezempilo ukuthi kufanele uthole isisindo esingakanani.

Ukudla ezimbili akusho ukudla ukudla okuphindwe kabili. Abesifazane abakhulelwe badinga cishe ama-calories angu-300 ngosuku. Kepha, lapho la makhalori evela ezintweni ezithile.

• Uma udla amaswidi noma ukudla okungenamsoco, ama-calories anganikezeli izakhamzimba ezidingwa yingane yakho.
• Ngenxa yalokho, ingane yakho ekhulayo izothola amavithamini namaminerali ayidingayo emzimbeni wakho. Impilo yakho ingahlupheka.

Esikhundleni sokudla okungenamsoco, khetha ukudla oku:

• Amaprotheni aphezulu
• Ecebile ngama-omega-3 amafutha we-polyunsaturated futhi aphansi kumafutha we-trans namafutha agcwele
• Ushukela ophansi (ushukela unikeza kuphela ama-calories angenalutho) noma ama-carbohydrate acwengekile anefayibha eningi

Ezinye izakhamzimba ezidingwa yingane yakho yilezi:

• I-calcium, yokukhula okunempilo.
• Insimbi, yokunikezwa kwegazi lengane. Kuvimbela nokushoda kwegazi kumama.
• I-Folic acid, yokwehlisa ubungozi be-spina bifida (ukuvalwa okungaphelele kwekholomu yomgogodla), i-anencephaly (ukukhubazeka kobuchopho), nokunye ukukhubazeka kokuzalwa.

Ukudla ukudla okuyindilinga nakho konke okunomsoco ofanele nokuthola okungenani imizuzu engama-30 yokuzivocavoca umzimba ngosuku kubalulekile ekukhulelweni okunempilo. Kwabesifazane abaningi abakhulelwe abanesisindo esivamile, inani elifanele lamakhalori yile:

• Cishe ama-calories ayi-1,800 ngosuku phakathi ne-trimester yokuqala
• Cishe ama-calories angu-2 200 ngosuku phakathi ne-trimester yesibili
• Cishe ama-calories angu-2 400 ngosuku phakathi ne-trimester yesithathu

Isinkwa, okusanhlamvu, irayisi ne-pasta:

• Yidla ama-servings ayi-9 kuye kwayi-11 ngosuku.
• Lokhu kudla kukunikeza ama-carbohydrate. Ziphenduka amandla omzimba wakho kanye nokukhula kwengane yakho.
• Okusanhlamvu okuphelele nemikhiqizo enezivikelo eziqinile kune-folic acid ne-iron.

Imifino:

• Imifino iwumthombo omuhle wamavithamini A no-C, i-folic acid, i-iron ne-magnesium.
• Yidla ama-servings ama-4 kuye kwangama-5 ngosuku.
• Zama ukuthola okungenani okungu-2 kokuhlinzekwa kwakho kwansuku zonke kusuka kwimifino eluhlaza, enamaqabunga.

Izithelo:

• Yidla ama-servings ama-3 kuye kwangama-4 ngosuku.
• Izithelo zikunikeza amavithamini A no-C, i-potassium ne-fiber. Khetha izithelo ezintsha namajusi. Zingcono kuwe kunezithelo ezibandayo noma ezisemathinini. Yidla ukudla okunothe ngo-vitamin C, njengezithelo ezisawolintshi, amakhabe, namajikijolo. Zama ukugwema ama-juice aneshukela noma ama-sweeteners afakiwe.

Ubisi, iyogathi, noshizi:

• Yidla ama-servings ama-3 ngosuku.
• Imikhiqizo yobisi ingumthombo omkhulu wamaprotheni, i-calcium ne-phosphorus. Uma udinga ukunciphisa ama-calories ne-cholesterol, khetha imikhiqizo yobisi ye-nonfat.

Inyama, izinkukhu, inhlanzi, ubhontshisi owomile, amaqanda namantongomane:

• Yidla ama-servings ama-3 ngosuku.
• Ukudla okuvela kuleli qembu yimithombo emihle yamavithamini B, amaprotheni, i-iron ne-zinc.

Amafutha namafutha

Udinga inani elilinganisiwe lamafutha ekudleni kwakho wena nengane yakho ekhulayo. Amafutha ahlinzeka ngamandla esikhathi eside ekukhuleni futhi ayadingeka ekukhuleni kobuchopho. Abesifazane abanezidingo ezikhethekile zokudla kufanele bahlele ukudla kwabo ngokucophelela ukuqinisekisa ukuthi bathola umsoco abawudingayo. Khuluma nomhlinzeki wakho noma isazi sokudla uma unokudla okukhethekile, okufana nalokhu:

• Imifino noma imifino
• I-Lactose ayibekezelelani
• I-Gluten-free

Abesifazane abakhulelwe kufanele futhi baphuze uketshezi oluningi. Gwema iziphuzo ezine-caffeine noshukela. Buza umhlinzeki wakho ukuthi kufanele uthole uketshezi olungakanani usuku ngalunye.

Kufanele futhi uthathe uvithamini wokubeletha one-folic acid, i-iron, namanye amavithamini namaminerali adingwa yibo bonke abesifazane. Umhlinzeki wakho angakunika incwadi kadokotela yamavithamini. Ungathola futhi amavithamini ngaphambi kokubeletha ekhawunteni.

Yize kungekho owaziyo ukuthi kungani, abesifazane abaningi abakhulelwe banesifiso sokudla okuthile. Kungenzeka ngenxa yezinguquko zehomoni. Lezi zifiso zivame ukudlula ngemuva kwezinyanga ezintathu zokuqala.

Inqobo nje uma uthola zonke izakhamzimba ozidingayo wena nengane yakho, kuhle ukuthi ube nokunye kokudla okulangazelelayo njalo.

Kwesinye isikhathi, abesifazane abakhulelwe bathola izifiso eziyinqaba zezinto ezingezona ukudla, njengokungcola, ubumba, okokuwasha izingubo, noma ama-ice chips. Lokhu kubizwa nge-pica, futhi kungabangwa yinsimbi encane kakhulu esegazini, okuholela ekushoneni kwegazi. Yazisa umhlinzeki wakho uma unalezi zifiso.

Ukunakekelwa ngaphambi kokubeletha - ukudla kahle

IBerger DS, iNtshonalanga EH. Ukudla okunomsoco ngesikhathi sokukhulelwa. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ama-eds. Ama-Obstetrics kaGabbe: Ukukhulelwa Okujwayelekile Nenkinga. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2021: isahluko 6.

UCline M, ukunakekelwa kuka-Young N. Antepartum. Ku: Kellerman RD, Rakel DP, ama-eds. Ukwelashwa Kwamanje kukaConn 2021. IPhiladelphia, PA: Elsevier 2021: 1209-1216.

UGregory KD, uRamos DE, uJauniaux ERM. Ukuqagela kanye nokunakekelwa kokubeletha. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ama-eds. Ama-Obstetrics kaGabbe: Ukukhulelwa Okujwayelekile Nenkinga. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2021: isahluko 5.

• Ukukhulelwa Nokudla Okunomsoco