Izithelo Ezinomsoco Ezi-7 Ozofuna Ukuzidla Ngesikhathi Sokukhulelwa

-Delile

• Izinzuzo zokudla izithelo ngesikhathi sokukhulelwa
• Izithelo eziyi-7 ezinomsoco okufanele uzidle ngesikhathi ukhulelwe
• 1. Amawolintshi
• 2. Umango
• 3. Ukwatapheya
• 4. Ulamula
• 5. Ubhanana
• 6. Amajikijolo
• 7. Ama-apula
• Kufanele udle izithelo ezingakanani ngesikhathi sokukhulelwa?
• Kungani i-hydration ibalulekile ngesikhathi sokukhulelwa
• Izeluleko zokuphepha kwezithelo
• Ukuthatha
• Q:
• A:

Izithombe zeCavan / Izithombe ze-Offset

Ngesikhathi sokukhulelwa, ingane yakho incike kuwe ukuze unikeze umsoco abakudingayo. Yingakho sekuyisikhathi sokuqinisekisa ukuthi wenza izinqumo zokudla ezingcono kakhulu zengane - futhi uzenzele zona.

Kubalulekile ukudla ukudla okunomsoco ohlanganisa izithelo nemifino eminingi. Lokhu kudla okunamandla kunakho okuningi wena - nengane yakho - okudingayo ukuze uhlale uphilile.

Ake sikhulume ngezinhle kakhulu ongathanda ukuzigcina zikhona. Futhi ungakhohlwa: Izithelo nemifino efriziwe nekheniwe kuvame ukuba nomsoco njengohlobo olusha, ngakho-ke ungazizwa sengathi kufanele uzilungise zonke ngqo emakethe yomlimi.

Izinzuzo zokudla izithelo ngesikhathi sokukhulelwa

Uma ukhulelwe, kubalulekile ukuthi udle ukudla okunomsoco futhi ugweme ama-calories angenalutho. Eqinisweni, uma udla kakhulu ukudla okungenamsoco ngesikhathi ukhulelwe, kungenzeka ukuthi usetha ingane yakho ukuze ikhethele amanoni noshukela impilo yakho yonke, ngokusho kocwaningo luka-2013.

Izithelo nemifino kugcwele izakhamzimba. Uma ufaka okuhlukahlukene ekudleni kwakho, cishe uzothola amavithamini amaningi, amaminerali, kanye nefayibha oyidingayo wena nengane yakho.

Ukudla izithelo nemifino nakho kusiza ukuvimbela ukuqunjelwa, okuyisifo esivamile ngesikhathi sokukhulelwa. Finyelela endaweni yokukhiqiza futhi ngeke uzisole.

Izithelo eziyi-7 ezinomsoco okufanele uzidle ngesikhathi ukhulelwe

Uma ukhulelwe, ungahle ufise okuthile okunoshukela. Kepha zama ukungazenzi umkhuba wokuthola iqatha lekhekhe noma uswidi ukwanelisa lelozinyo elimnandi. Izithelo yisisombululo esiphelele.

Inikeza ubumnandi obufisayo kanye nomsoco owudingayo. Zijabulele lezi zithelo njengengxenye yokudla okunempilo kokukhulelwa kumasaladi, kuma-smoothies, ngaphezulu kwe-yogurt, noma njenge-snack noma kunini.

1. Amawolintshi

Amawolintshi akusiza ukuthi uhlale unamanzi. Futhi zingumthombo omuhle we-folate, noma i-folic acid. I-Folate ivithamini B ebaluleke kakhulu ekusizeni ukuvimbela ukukhubazeka kobuchopho nomgogodla, owaziwa nangokuthi ukukhubazeka kwe-neural tube.

I-American College of Obstetrics and Gynecology (ACOG) incoma ukuthatha ama-micrograms angu-400 (mcg) we-folic acid ngosuku ngaphambi kokuba uqale ukuzama ingane, bese okungenani u-600 mcg ngosuku ukhulelwe.

Amawolintshi ano-vitamin C, nawo. UVitamin C yi-antioxidant esiza ukuvimbela ukulimala kwamangqamuzana. Kuyasiza futhi emzimbeni wakho ukumunca i-ayoni.

Futhi, akulimazi ukuthi la mabhomu amancane amavithamini amnandi kakhulu.

2. Umango

Imango ngomunye umthombo omkhulu kavithamini C. Inkomishi eyodwa ikunikeza isibonelelo sakho sansuku zonke esinconywayo.

Omango nabo banovithamini A. Ukuntuleka kuka-Vitamin A lapho ezalwa kuhlotshaniswa nokuzivikela komzimba okuphansi kanye nengozi ephezulu yezinkinga, njengohudo kanye nezifo zokuphefumula.

Yize kungavamile, kungenzeka ukuthi uthole uvithamini A omningi ngokwe-a. Imango lingeza kakhulu ekudleni kwakho kokukhulelwa, kepha kudle ngokulinganisela, kanye nezinye izithelo ezahlukahlukene.

3. Ukwatapheya

Ukotapeya une-folate kakhulu kunezinye izithelo. Futhi ziyi:

• uvithamini C
• uvithamini B
• uvithamini K
• ifayibha
• i-choline
• i-magnesium
• i-potassium

Abanye besifazane bathi ukwatapheya usiza ekunciphiseni isicanucanu, mhlawumbe ngenxa ye-potassium ne-magnesium esithelweni.

I-Potassium ingasiza futhi ekunciphiseni amajaqamba emilenze, uphawu oluvamile lokukhulelwa. Amajaqamba omlenze avame ukubangelwa yi-potassium ephansi kanye ne-magnesium.

I-Choline ibalulekile ekukhuleni kwengqondo yengane yakho nezinzwa zakho. Ukushoda kwe-choline kungadala ukukhubazeka kwe-neural tube kanye nokukhubazeka kwenkumbulo yokuphila.

Nazi izindlela eziningi zokweqa i-avo emnandi ekudleni kwakho.

4. Ulamula

Kwesinye, abantu abakhulelwe babike impumelelo ethile ekusebenziseni ulamula noma iphunga likalamula ukusiza ukukhulula isicanucanu esihlobene nokukhulelwa.

Amalamula nawo anevithamini C ephezulu Asiza ukukhuthaza uhlelo lokugaya ukudla ukuqeda ukuqunjelwa.

Cabanga ukufaka amanye emanzini noma etiyeni lakho noma ukuwasebenzisa kule iresiphi yenkukhu yaseMedithera yenkukhu.

5. Ubhanana

Ubhanana ungenye ye-potassium. Futhi aqukethe uvithamini B6, uvithamini C, kanye nefayibha.

Ukuqunjelwa kuvame kakhulu ngesikhathi sokukhulelwa. Kungabangelwa:

• ukucindezelwa kwesibeletho emathunjini
• khathazeka
• ukukhathazeka
• ukudla okuphansi kwe-fiber
• insimbi kumavithamini angaphambi kokubeletha

Ukungeza ubhanana ocebile nge-fiber kungasiza. kukhombisa ukuthi ivithamini B6 ingasiza ekunciphiseni isicanucanu nokuhlanza nasekukhulelweni kwasekuqaleni.

6. Amajikijolo

Amajikijolo - njengama-blueberries, ama-raspberries, ama-strawberry, amajikijolo, namajikijolo e-goji - acebile kuzo zonke izinhlobo zobuhle, njenge:

• ama-carbohydrate
• uvithamini C
• ifayibha
• umlingiswa

Futhi aqukethe ama-phytonutrients afana ne-flavonoids nama-anthocyanins.

Ama-carbohydrate akunikeza amandla owadingayo, futhi adlula kalula ku-placenta yakho ukondla ingane yakho.

Kubalulekile ukuthi udle kakhulu ama-carbohydrate anezakhi ezinomsoco onjengamajikijolo esikhundleni sama-carbohydrate alungisiwe njengamadonathi, amakhekhe namakhukhi.

Cabanga ukushaya i-smoothie ngawo womabili ubhanana namajikijolo ngesidlo esinamavithamini noma isidlo.

7. Ama-apula

Ama-apula anefayibha eningi futhi anevithamini C. Futhi, aqukethe uvithamini A, i-potassium ne-pectin. I-Pectin iyi-prebiotic eyondla amabhaktheriya amahle esiswini sakho.

Ukuze uthole i-bang engcono kakhulu yenyamazane yakho enomsoco, yidla ikhasi - vele wenze isiqiniseko sokuyigeza ngamanzi amaningi kuqala.

Ama-apula ayaphatheka futhi angangezwa kuzindlela zokupheka eziningi, ngakho-ke qiniseka ukuthi uyabeka lapho ugcwalisa isikhwama sakho somkhiqizo.

Kufanele udle izithelo ezingakanani ngesikhathi sokukhulelwa?

Ochwepheshe bezokwelapha bavame ukuncoma ukuthi badle izithelo ezimbili kuya kwezine zezithelo kanye nezinsiza zemifino ezine kuye kwezinhlanu ngosuku.

Ngokuvamile, isithelo esisodwa sezithelo sithi:

• isiqeshana esiphakathi sesithelo esiphelele (esilingana nebhola lethenisi)
• 1 inkomishi yezithelo ezisikiwe

Usayizi owodwa osebenzayo wemifino ngu:

• 1/2 indebe yemifino eluhlaza noma ephekiwe
• 1/2 indebe yejusi yemifino
• 1 inkomishi yemifino eluhlaza

Uma kukhulunywa ngamajusi wezithelo ayi-100%, inqobo nje uma enamathiseli, kuphephile ukuphuza. Kepha ungaphuthelwa ezinye zezakhi ezisefomini lejusi.

Izithelo ezomile zingasetshenziselwa ukuthola izakhi zomzimba ngendlela ekuhambeni. Vele wazi ukuthi bangaba nekhalori eliningi- futhi babe noshukela omningi kunabalingani babo abasha.

Kungani i-hydration ibalulekile ngesikhathi sokukhulelwa

Ukwehla kwamanzi emzimbeni kwenzeka lapho ulahlekelwa uketshezi oluningi kunalolo oludlayo. Kuhlala kubucayi ngaso sonke isikhathi, kodwa ikakhulukazi kuthinta ngesikhathi sokukhulelwa.

Amanzi asiza ukwakha i-placenta ne-amniotic sac. Iphinde isekele ukukhula kwengane yakho.

Uma uhlangabezana nokugula kwasekuseni, ingozi yakho yokuphelelwa amanzi iphezulu. Ukugwema ukoma, phuza izingilazi zamanzi eziyi-8 kuye kwezingu-12 nsuku zonke. Ngoba izithelo ziqukethe amanzi, zingakusiza ukuthi uhlale unamanzi amaningi.

Izeluleko zokuphepha kwezithelo

Uma kungenzeka, thenga izithelo eziphilayo ezingalashwa ngemithi yokubulala izinambuzane kanye nomanyolo. Kepha khumbula ukuthi ukudla izithelo ezingezona ezejwayelekile kungcono kakhulu kunokungasidli nhlobo isithelo.

Ukunciphisa ubungozi bokudla izinsalela ze-pesticide noma amabhaktheriya, landela lezi zeluleko:

• Geza izithelo kahle, noma ngabe zigeziwe.
• Susa noma yiziphi izindawo ezilimele lapho amagciwane engacasha khona.
• Phuza kuphela ijusi yezithelo enamathiselwe noma ebilisiwe.
• Gwema ukudla amakhabe asengcupheni, noma udle ngokushesha ngemuva kokusika.
• Gcina izithelo ezintsha esiqandisini, kude nenyama eluhlaza.

Ukuthatha

Ukudla izithelo ngesikhathi sokukhulelwa kusiza ekuqinisekiseni ukuthi wena nengane yakho nihlala niphilile futhi nilungele ukuthatha umhlaba.

Izithelo ezintsha, ezibandayo nezisemathinini konke kuyizinketho ezinhle. Vele uqiniseke ukuthi akukho ushukela olungeziwe ezinhlotsheni ezisemathinini noma ezibandisiwe.

Xhumana nodokotela wakho uma unemibuzo noma ukukhathazeka mayelana nohlelo lwakho lokudla lokukhulelwa. Uma udinga izeluleko ezengeziwe ngokuthi uzodlani, nakhu ukudla okungu-13 okuyizinqumo ezinhle.

Q:

Yini ebangela ukufisa ukudla ngesikhathi sokukhulelwa?

A:

Kungenzeka wake wezwa ukuthi ama-hormone noma ukushoda kwezakhi kubangela izifiso zokukhulelwa zokudla. Isibonelo, uma ufisa ama-apula aluhlaza, kungenzeka ukuthi untula i-pectin, i-potassium, noma uvithamini A. Iqiniso liwukuthi, akucaci ukuthi yini ebanga izifiso zokukhulelwa. Ungahle ufune okuthile okunambitheka futhi okumnandi. Inqobo nje uma unxanela ukudla, kulungile ukunika isikhathi ngasinye. Uma izifiso zakho zingenampilo, zama ukuthola ezinye izindlela ezinempilo. Shayela udokotela wakho uma ufisa okungewona ukudla okufana nesitashi sokuhlanza noma ukungcola.

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