Ukondla kufanele kube kanjani lapho ukhulelwe

-Delile

• Ukudla okufanele kudliwe ngesikhathi sokukhulelwa
• Ukudla Okufanele Kugwenywe
• Inketho yemenyu ekukhulelweni

Kubalulekile ukuthi ngesikhathi sokukhulelwa owesifazane abe nokudla okunomsoco futhi okuqukethe zonke izakhamzimba ezidingekayo kukho kokubili impilo kamama nokukhula kwengane. Ukudla kufanele kucebe ngamaprotheni, izithelo nemifino, futhi kufanele kufake ukudla okunothe i-folic acid, i-iron, i-calcium, i-zinc, i-omega-2, i-vitamin A ne-vitamin B12.

Ngalesi sizathu, ukudla okunomsoco kubalulekile ukuhlangabezana nezidingo zokudla okunomsoco kowesifazane kanye nombungu okhulayo, ngaphezu kokubaluleka ekusizeni ukulungiselela umzimba kamama ngesikhathi sokubeletha kanye nokukhuthaza ukukhiqizwa kobisi.

Ukudla okufanele kudliwe ngesikhathi sokukhulelwa

Ukudla ngesikhathi sokukhulelwa kufanele kucebe okusanhlamvu okuphelele, imifino, izithelo, ubisi nemikhiqizo yobisi, imidumba, inhlanzi nenyama engenamafutha, njenge-turkey nenkukhu. Kubalulekile ukuthi ukudla kuphekwe okugayiwe noma okuphekiwe, ukugwema ukudla okuthosiwe, ukudla okugayiwe, ukudla okufriziwe kanye nokudla okulungile.

Ngaphezu kwalokho, kubalulekile ukufaka ekudleni kwakho kwansuku zonke ukudla okunothe amavithamini namaminerali abalulekile empilweni kamama nengane, njenge:

• Uvithamini A: izaqathe, ithanga, ubisi, iyogathi, amaqanda, umango, i-broccoli nopelepele ophuzi;
• B12 amavithamini: imikhiqizo yobisi, amaqanda nokudla okuqinisiwe;
• Omega 3: uwoyela we-flaxseed, imbewu yefilakisi, ukwatapheya, amafutha omnqumo e-virgin virgin, amantongomane, i-chia nezithelo ezomisiwe;
• I-calcium: imikhiqizo yobisi, imifino emnyama, isesame nezithelo ezomisiwe, njengama-walnuts;
• Izinki: ubhontshisi nezithelo ezomisiwe njengamantongomane aseBrazil, amakinati, amantongomane e-cashew kanye nama-walnuts;
• Insimbi: ubhontshisi, uphizi, amantongomane, amaqanda, okusanhlamvu, isinkwa esinsundu nemifino eluhlaza namaqabunga;
• I-folic acid: isipinashi, i-broccoli, i-kale, i-asparagus, amahlumela ase-brussels, ubhontshisi notamatisi.

Ngaphezu kwalokho, ukusetshenziswa kwamaprotheni kubalulekile ekwakheni izicubu zomama nomntwana, ikakhulukazi ku-trimester yokugcina yokukhulelwa. Zonke lezi zakhamzimba zibalulekile ukuvikela izinkinga ezinjengokuzalwa ngaphambi kwesikhathi, i-anemia, isisindo sokuzalwa esiphansi, ukubambezeleka kokukhula kanye nokungasebenzi kahle, ngokwesibonelo.

Ukudla Okufanele Kugwenywe

Okunye ukudla okufanele kugwenywe ekukhulelweni yile:

• Inhlanzi enokuqukethwe okuphezulu kwe-mercury: kubalulekile ukuthi abesifazane badle izinhlanzi okungenani kabili ngeviki, kepha-ke kufanele bagweme lezo eziqukethe i-mercury, njenge-tuna ne-swordfish, njengoba i-mercury iwela umgoqo we-placental futhi ingaphazamisa ukukhula kwengane kwemizwa;
• Inyama eluhlaza, inhlanzi, amaqanda kanye nokudla kwasolwandle: kubalulekile ukuthi lokhu kudla kuphekwe kahle, ngoba lapho kudliwa kungaphekiwe kungahle kudale ubuthi bokudla, ngaphezu kokukhulisa ubungozi be-toxoplasmosis;
• Izithelo nemifino ehlanjwe kabi, ukugwema ukudla okunobuthi;
• Iziphuzo ezidakayo:ukusetshenziswa kweziphuzo ezidakayo ngesikhathi sokukhulelwa kuhlotshaniswa nokukhula okuphuzile nokukhula kwengane;
• Okokunandisa okokuzenzela ezivame ukutholakala ekudleni noma emikhiqizweni elula, njengoba ezinye zingaphephile noma kungaziwa noma zingaphazamisa ukukhula kwengane.

Endabeni yekhofi nokudla okuqukethe i-caffeine, akukho ukuvumelana ngalokhu, kepha kunconywa ukuthi kudliwe i-caffeine engu-150 kuya ku-300 mg ngosuku, ne-1 inkomishi engu-30 ml espresso equkethe cishe u-64 mg we-caffeine. Kodwa-ke, kukhonjisiwe ukuthi kufanele kugwenywe, ngoba i-caffeine ingawela i-placenta futhi idale izinguquko ekukhuleni kombungu.

Ngaphezu kwalokho, kukhona itiye elithile elinganconywa ngesikhathi sokukhulelwa ngoba imiphumela yalo ayaziwa ngesikhathi sokukhulelwa noma ngoba ihlobene nokukhipha isisu. Bona ukuthi yimaphi ama-teas anconyelwe ekukhulelweni.

Inketho yemenyu ekukhulelweni

Ithebula elilandelayo likhombisa imenyu eyisibonelo yezinsuku ezi-3 yowesifazane okhulelwe ongenazo izinkinga zempilo:

Le menyu ayicacisi inani lokudla ngoba kuya ngesisindo sowesifazane, kepha ihlanganisa ukudla okuningana okunezakhamzimba ezidingekayo zokukhulelwa okunempilo. Ngaphezu kwalokho, kubalulekile ukuthi phakathi nosuku owesifazane okhulelwe adle amanzi ayi-2 kuya ku-2.5L ngosuku.

Nakhu ongakudla ukuze unqande isisindo sakho ngesikhathi ukhulelwe.