Umlobi: Laura McKinney
Usuku Lokudalwa: 6 Epreli 2021
Ukuvuselela Usuku: 24 Ujanuwari 2025
Anonim
Ukudla kokuncelisa ibele 101: Okufanele Ukudla Ngenkathi Uncelisa - Umsoco
Ukudla kokuncelisa ibele 101: Okufanele Ukudla Ngenkathi Uncelisa - Umsoco

-Delile

Mhlawumbe uzwile ukuthi ukuncelisa ibele kunempilo enhle kakhulu enganeni yakho, kodwa bewazi yini ukuthi ukuncelisa ibele kunezinzuzo empilweni yakho?

Ukuncelisa ibele ubungozi bokuba nezimo ezithile zokwelashwa kamuva empilweni, kufaka phakathi isifo senhliziyo nesifo sikashukela. Kunganciphisa nokucindezeleka futhi kukusize uzizwe uxhumeke kakhulu enganeni yakho entsha. Zonke izinto ezinhle.

Futhi, ubisi lwebele lugcwele izakhamzimba ezinomsoco nezakhi zokuvikela ezibalulekile ekukhuleni kwengane yakho. Kungakho ubisi lwebele lwaziwa ngokuthi “indinganiso yegolide” yokondliwa kwezinsana futhi kuvame ukubizwa ngokuthi yigolide eliwuketshezi. *

* Faka "ukukhiqiza igolide eliwuketshezi" ohlwini olusebenzayo lwezinto ezimangalisayo abesifazane abakwaziyo ukuzenza.

Akumangalisi ukuthi kudinga amandla amaningi ukukhiqiza leli golide eliwuketshezi kanye nezidingo zakho zokwanda kwezakhamzimba eziningi ukuhlangabezana nalezi zidingo.


Ngakho-ke, kubaluleke kakhulu ukukhetha ukudla okuminyene nomsoco, okunomsoco ukusekela ukukhiqizwa kwakho ubisi lwebele. Futhi, ukudla ukudla okunempilo ngemuva kokubeletha kungakusiza uzizwe ungcono ngokwengqondo nangokomzimba - futhi ngubani ongakufuni lokho? Bhalisela thina.

Lo mbhalo uchaza konke odinga ukukwazi ngokudla ukudla okunempilo ngenkathi uncelisa.

Yazi izisekelo zobisi lwebele

Ungahle uzibuze ukuthi kungani kubaluleke kangaka ukuthi ulandele ukudla okunomsoco, okunomsoco ngenkathi uncelisa.

Ngaphezu kokukhuthaza impilo yakho yonke, ukudla okunempilo kubalulekile ekuqinisekiseni ukuthi ingane yakho ithola zonke izakhamzimba eziyidingayo ukuze ichume.

Ngaphandle kukavithamini D, ubisi lwebele luqukethe konke okudingwa yingane yakho ukuze ikhule kahle phakathi nezinyanga eziyisithupha zokuqala.

Kepha uma ukudla kwakho konke kunganikezi izakhamzimba ezanele, kungathinta kokubili ikhwalithi yobisi lwakho lwebele nempilo yakho.

kukhombisa ukuthi ubisi lwebele lwakhiwe ngamaphesenti angu-87 amanzi, amaphesenti angu-3.8 amafutha, amaphesenti angu-1.0 amaprotheni, namaphesenti angu-7 e-carbohydrate futhi anikezela ngama-60 kuye kuma-75 kcal / 100ml.


Ngokungafani nefomula yengane, okuqukethwe kwekhalori nokwakheka kobisi lwebele kuyahluka. Ubisi lwebele luyashintsha ngesikhathi ngasinye sokudla nangaso sonke isikhathi sakho sokuncelisa, ukuze uhlangabezane nezidingo zengane yakho.

Ekuqaleni kokondla, ubisi lunamanzi amaningi futhi luvame ukomisa ukoma kwengane. Ubisi oluza kamuva (ubisi lwangemuva) luye lube mkhulu, lube namafutha amaningi futhi lube nomsoco.

Eqinisweni ngokwe-an, lolu bisi lungaqukatha amafutha aphindwe kabili kuye kwayi-3 njengobisi kusukela ekuqaleni kokuphakelwa, kanye nama-calories angaphezu kwangu-7 kuya kwayi-11 nge-awunsi elilodwa. Ngakho-ke, ukuze ufike obisini olunomsoco kakhulu, kubalulekile ukuthi ingane yakho ikhiphe ibele elilodwa ngaphambi kokushintshela kwelinye.

Ngezansi:

Ubisi lwebele luqukethe konke okudingwa yingane ezinyangeni eziyisithupha zokuqala zokuphila. Ngokwengeziwe, okuqukethwe okunamafutha nekhalori lobisi lwebele kuguquka kokubili ngesikhathi sokuncelisa nangesikhathi esanele ukubhekana nezidingo zengane yakho.

Dubula ukudla kokuncelisa ibele okunomsoco

Kunesizathu sokuthi amazinga akho endlala angaba phezulu kakhulu uma uncelisa ingane yakho entsha. Ukwakha ubisi lwebele kudinga umzimba futhi kudinga ama-calories amaningi, kanye namazinga aphezulu wezakhamzimba ezithile.


Eqinisweni, kulinganiselwa ukuthi amandla akho awadingayo ngesikhathi sokuncelisa ibele anda cishe ngosuku. Isidingo sezakhamzimba ezithile, kufaka phakathi amaprotheni, uvithamini D, uvithamini A, uvithamini E, uvithamini C, B12, selenium, ne-zinc kuyakhuphuka futhi.

Kungakho-ke ukudla izinhlobo ezahlukene zokudla okunomsoco, ukudla okuphelele kubaluleke kakhulu empilweni yakho nasempilweni yengane yakho. Ukukhetha ukudla okunothile kuzakhamzimba ezingenhla kungasiza ekuqinisekiseni ukuthi uthola zonke izakhamzimba nezincane wena kanye nesidingo sakho esincane.

Nazi izinketho zokudla okunomsoco nokunambithekayo okufanele ukwenze kuqala uma uncelisa:

  • Inhlanzi nokudla kwasolwandle: isalimoni, izimila zasolwandle, izimbaza, izinhlanzi zasolwandle
  • Inyama nezinkukhu: inkukhu, inyama yenkomo, iwundlu, ingulube, inyama yomzimba (njengesibindi)
  • Izithelo nemifino: amajikijolo, utamatisi, i-bell pepper, iklabishi, i-kale, i-garlic, i-broccoli
  • Amantongomane nembewu: ama-alimondi, ama-walnuts, imbewu ye-chia, imbewu ye-hemp, imbewu yefilakisi
  • Amafutha aphilile: ukwatapheya, uwoyela womnqumo, ukhukhunathi, amaqanda, iyogathi egcwele amafutha
  • Isitashi esine-fiber-rich: amazambane, isikwashi se-butternut, ubhatata, ubhontshisi, udali, i-oats, i-quinoa, i-buckwheat
  • Okunye ukudla: tofu, ushokoledi omnyama, kimchi, sauerkraut

Siyaluthanda lolu hlu kuze kube manje, kepha abazali abancelisayo abakhawulelwe kulokhu kudla. Bheka lolu hlu ukuthola eminye imibono ngezithako ezinesisindo.

Futhi ngenkathi ukujabulela ukudla kwakho kwefave kwesinye isikhathi kunempilo ngokuphelele, kungcono ukunciphisa ukudla kwakho okucutshunguliwe njengokudla okusheshayo kanye namabele asekuseni anoshukela ngangokunokwenzeka. Esikhundleni salokho, khetha izinketho ezinomsoco ngaphezulu.

Isibonelo, uma ujwayele ukuqala usuku lwakho ngesitsha esikhulu sokudla kwasekuseni okunemibala egqamile, zama ukusishintsha ngesitsha se-oats esifakwe amajikijolo, ukhukhunathi ongenashukela, kanye nodoli wenothi ibhotela lomthombo wokugcwalisa nophethiloli onempilo .

Ngezansi:

Ukuhlangabezana nezidingo zakho ezengeziwe zekhalori nezakhi zomzimba ngenkathi uncelisa, nikeza umzimba wakho ukudla okuphelele okunomsoco.

Lungisa ukudla kwakho kokuncelisa amabele womabili amaqembu ezinomsoco

Kulungile, ngakho-ke manje njengoba unezisekelo eziyisisekelo zokuthi kungani ukudla ukudla okunomsoco kubalulekile lapho uncelisa, ake sijule kancane ukuthi kungani kubalulekile ukunaka ngokukhethekile amavithamini namaminerali athile, futhi.

Izakhi zomzimba zobisi lwebele zingahlukaniswa ngamaqembu amabili, kuya ngokuthi zifihlwe kangakanani obisini lwakho.

Uma usuphelelwe yinoma yiliphi iqembu lezakhi zomzimba ze-1, ngeke zingene obisini lwakho lwebele kalula. Ngakho-ke, ukwengeza ngalezi zakhi zomzimba kunganikeza umfutho omncane ekugxileni kwabo obisini lwebele futhi kuthuthukise impilo yengane yakho ngenxa yalokho. (Unemibuzo mayelana nezithasiselo zamavithamini ngesikhathi ukhulelwe? Ngena nodokotela wakho ubone nesigaba esingezansi.)

Ngakolunye uhlangothi, ukuhlushwa kwezakhi zomzimba zeqembu 2 ebisini lwebele akuxhomekile ekutheni umama uthatha malini, ngakho-ke ukwengeza ngeke kwenyuse ubisi lwakho lwebele lokudla okunomsoco. Noma kunjalo, lezi zisengathuthukisa impilo yomama ngokugcwalisa izitolo ezinomsoco.

Uma konke lokho kuzwakala kudida kancane, akukho zinkathazo. Nakhu okusemqoka: ukuthola izakhamzimba ezanele zeqembu 1 kubalulekile kuwena kanye nengane yakho, ngenkathi ukuthola izakhamzimba zeqembu 2 ezanele kubaluleke kakhulu kuwe.

Izakhi zeqembu 1

Nayi izakhamzimba zeqembu 1 nokuthi ungazithola kanjani kweminye imithombo yokudla ejwayelekile:

  • Uvithamini B1 (Thiamin): inhlanzi, ingulube, imbewu, amantongomane, ubhontshisi
  • Uvithamini B2 (Riboflavin): ushizi, ama-alimondi, amantongomane, inyama ebomvu, inhlanzi enamafutha, amaqanda
  • Uvithamini B6: izinkukhu, amantongomane, inhlanzi, izinkukhu, amazambane, ubhanana, izithelo ezomisiwe
  • Uvithamini B12: izimbaza, isibindi, iyogathi, inhlanzi enamafutha, imvubelo yokudla okunempilo, amaqanda, inkalankala, imfanzi
  • Choline: amaqanda, isibindi senkomo, isibindi senkukhu, inhlanzi, amakinati
  • Uvithamini A: ubhatata, izaqathe, imifino enamaqabunga amnyama, inyama yenyama, amaqanda
  • Uvithamini D: uwoyela we-cod wesibindi, inhlanzi enamafutha, amanye amakhowe, ukudla okuqinisiwe
  • Selenium: Amantongomane aseBrazil, izinhlanzi zasolwandle, i-turkey, ukolweni ophelele, imbewu
  • Iodine: izimila zasolwandle ezomile, i-cod, ubisi, usawoti o-iodized

Izakhi zeqembu 2

Nazi izakhi zeqembu 2 neminye imithombo yokudla ejwayelekile:

  • Umlingiswa: ubhontshisi, udali, imifino enamaqabunga, isilimo esinengono emnandi edliwayo, ukwatapheya
  • I-calcium: ubisi, iyogathi, ushizi, imifino enamaqabunga, imidumba
  • Insimbi: inyama ebomvu, ingulube, izinkukhu, izinhlanzi zasolwandle, ubhontshisi, imifino eluhlaza, izithelo ezomisiwe
  • Yethusi: izimbaza, okusanhlamvu okuphelele, amantongomane, ubhontshisi, inyama yomzimba, amazambane
  • Izinki: ama-oysters, inyama ebomvu, izinkukhu, ubhontshisi, amantongomane, ubisi

Njengoba sithinte phambilini, ukuminyana kwezakhi zeqembu 2 obisini lwebele akuthinteki ekudleni kwakho noma ezitolo zomzimba.

Ngakho-ke, uma ukuphuza kwakho kuphansi, umzimba wakho uzothatha lezi zakhi zomzimba ezitolo zakho zamathambo nezicubu ukuze uzifake obisini lwakho lwebele.

Ingane yakho izohlala ithola inani elifanele (hooray!), Kodwa izitolo zomzimba wakho zizophela uma ungatholi inani elanele ekudleni kwakho. Ukugwema ukuswelakala, lezi zakhi zomzimba kumele zivele ekudleni kwakho noma kwizithasiselo.

Ngezansi:

Kubalulekile kuwe nasempilweni yengane yakho ukuthola okwanele kokubili iqembu 1 kanye neqembu 2 lezakhamzimba. Ngenkathi ukugcwala kwezakhi zeqembu 1 obisini lwebele kuthintwa amazinga omama, ukuhlushwa kwezakhi zomzimba ze-2 akunjalo.

Cabanga ukuthatha izithasiselo

Yize ukudla okunempilo kuyisici esibaluleke kakhulu uma kukhulunywa ngokudla okunomsoco ngesikhathi sokuncelisa, akukho kungabaza ukuthi ukuthatha izithasiselo ezithile kungasiza ekugcwaliseni izitolo zakho zamavithamini namaminerali athile.

Kunezizathu eziningi zokuthi kungani omama abasha bengaphansi kwezakhi ezithile zomzimba, kufaka phakathi ukungadli ukudla okulungile kanye nezidingo zamandla ezengeziwe zokukhiqizwa kobisi lwebele, kanye nokunakekela ingane yakho.

Ukuthatha izithasiselo kungasiza ukukhuphula ukudla kwakho izakhamzimba ezibalulekile. Kodwa kubalulekile ukukhathala lapho ukhetha izithasiselo, ngoba eziningi zinamakhambi nezinye izithasiselo ezingaphephile komama abancelisayo.

Siqoqe uhlu lwezithako ezibalulekile zokuncelisa omama kanye nokukhuthaza ukubuyiswa kwangemva kokubeletha ngokujwayelekile. Ngaso sonke isikhathi qiniseka ukuthi uthenga imikhiqizo emikhiqizweni enesithunzi ehlolwa izinhlangano zangaphandle, njenge-NSF noma i-USP.

Amavithamini amaningi

I-multivitamin ingaba yindlela enhle yokwandisa ukudla kwakho amavithamini namaminerali abalulekile.

Kujwayelekile ukuthi abesifazane bangabi namavithamini namaminerali ngemuva kokubeletha futhi kukhombisa ukuthi ukushiyeka akubandlululi, kuthinta omama kuzo zombili izilungiselelo zokuhola eziphezulu neziphansi.

Ngalesi sizathu, kungaba umqondo omuhle ukuveza i-multivitamin yansuku zonke, ikakhulukazi uma ungacabangi ukuthi uthola amavithamini namaminerali anele ngokudla kwakho wedwa. (Ngokuningi ongacabanga ngakho njengomzali omusha, ngubani?)

Uvithamini B-12

I-Vitamin B-12 iyi-vitamin ebaluleke kakhulu encibilikiswa ngamanzi ebalulekile empilweni yengane yakho, kanye neyakho impilo, ngesikhathi sokuncelisa ibele.

Futhi, abesifazane abaningi - ikakhulukazi labo abalandela kakhulu, labo asebeke baba nabo, nabesifazane abasebenzisa imishanguzo ethile (njengezidakamizwa ze-acid reflux) - sebevele besengozini enkulu yokuba namazinga aphansi e-B-12.

Uma ungena kwesinye salezi zigaba, noma uma uzwa ukuthi awudli ukudla okwanele kwe-B-12 okufana nenhlanzi, inyama, izinkukhu, amaqanda, nokudla okuqinisiwe, bese uthatha isengezo se-B-complex noma se-B-12 umqondo omuhle.

Gcina ukhumbula ukuthi amavithamini aphezulu kakhulu e-multivitamin nawokubeletha aqukethe i-B-12 eyanele ukumboza izidingo zakho.

I-Omega-3 (DHA)

Amafutha e-Omega-3 angukufutheka kulezi zinsuku, futhi ngesizathu esihle. La mafutha, atholakala ngokwemvelo ezinhlanzini ezinamafutha naku-algae, adlala izindima ezibalulekile empilweni yomama neyembungu.

Isibonelo, i-omega-3 fat DHA ibaluleke kakhulu ekwakhiweni kwesistimu yezinzwa yengane yakho, isikhumba namehlo. Futhi, ukugxila kwala mafutha abalulekile obisini lwebele kuncike kakhulu emazingeni akho wokudla.

Ngaphezu kwalokho, kukhombisa ukuthi izingane ezondliwa ubisi lwebele olunamazinga aphezulu e-DHA zinemibono engcono nemiphumela yokuthuthuka.

Ngoba ukugxila kobisi lwebele lwe-omega-3s kukhombisa ukuthi uthatha la mafutha abalulekile, kubalulekile ukuthi uthole okwanele. Sincoma ukuthi omama abahlengikazi bathathe ama-250 kuya kuma-375 mg nsuku zonke we-DHA kanye ne-EPA, amanye amafutha abalulekile e-omega-3.

Yize ukudla ama-ounces angu-8 kuye kwayi-12 ezinhlanzi, ikakhulukazi izinhlanzi ezinamafutha ezinjenge-salmon kanye ne-sardine, kungakusiza ukuthi ufinyelele, ukuthatha uwoyela wezinhlanzi noma i-krill oil supplement kuyindlela elula yokuhlanganisa izidingo zakho zansuku zonke.

Uvithamini D

Uvithamini D utholakala kuphela ekudleni okumbalwa, njengezinhlanzi ezinamafutha, uwoyela wesibindi senhlanzi, nemikhiqizo eqinisiwe. Umzimba wakho nawo ungawukhiqiza ngokuvela ekukhanyeni kwelanga, yize kuncike ezintweni eziningi, njengombala wesikhumba nalapho uhlala khona.

ikhombisa ukuthi idlala izindima eziningi ezibalulekile emzimbeni wakho futhi ibalulekile ekusebenzeni komzimba nasemathanjeni.

Uvithamini D uvame ukutholakala ngamanani aphansi obisini lwebele, ikakhulukazi lapho ukukhanya kwelanga kunqunyelwe.

Ngakho-ke, kunconywa ukwengeza nge-400 IU ka-vitamin D ngosuku kunconywa izingane ezincelisiwe kanye nezingane ezidla ngaphansi kwe-1 litre yefomula ngosuku, ukuqala ezinsukwini ezimbalwa zokuqala zokuphila nokuqhubeka kuze kube sezinyangeni eziyi-12 ubudala, ngokusho i-American Academy of Pediatrics.

Ngokusho, ukwengeza nge-6,400 IU nsuku zonke kungasiza ekunikezeleni ingane yakho inani elanele likavithamini D ngobisi lwebele lodwa. Kuyathakazelisa ukuthi leli nani liphakeme kakhulu kunokudla okunconywayo kwamanje kuka-vitamin D okungama-600 IU okwenzela omama abancelisayo.

Ukushoda kukavithamini D kuvame kakhulu kubantu besifazane abancelisayo. Futhi ukushoda kungaholela emiphumeleni emibi yezempilo, kufaka phakathi ukucindezeleka kwangemva kokubeletha. Yingakho kunconywa ukwengeza ngale vithamini.

Buza umhlinzeki wakho wezokunakekelwa kwezempilo ngezincomo ezithile zokulinganisa ngokuya ngamazinga akho amanje kavithamini D

Ngezansi:

Ukuncelisa omama kungazuza ngokuthatha ama-multivitamin, uvithamini B-12, i-omega-3s, kanye ne-vitamin D supplements.

Phuza amanzi amaningi

Ngaphezu kokulamba kakhulu kunokujwayelekile ngenkathi uncelisa, ungazizwa womile futhi.

Lapho ingane yakho ibambelela esifubeni sakho, amazinga akho e-oxytocin ayanda. Lokhu kubangela ukuthi ubisi lwakho luqale ukugeleza. Lokhu futhi kuvusa ukoma futhi kusiza ekuqinisekiseni ukuthi uhlala unamanzi afanele ngenkathi uncelisa ingane yakho.

Kubalulekile ukuthi wazi ukuthi izidingo zakho ze-hydration zizohluka ngokuya ngezici ezinjengamazinga womsebenzi nokudla okudliwayo. Awukho umthetho olingana nosayizi owodwa uma kukhulunywa ngokuthi udinga uketshezi olungakanani ngesikhathi sokuncelisa.

Njengomthetho wesithupha, kufanele uphuze njalo uma womile futhi uze uqede ukoma kwakho.

Kepha uma uzizwa ukhathele kakhulu, uphelelwe amandla, noma sengathi ukukhiqizwa kwakho kobisi kuyancipha, kungadingeka ukuthi uphuze amanzi amaningi. Indlela enhle yokutshela uma uphuza amanzi anele umbala nephunga lomchamo wakho.

Uma kumnyama kuphuzi futhi kunephunga elinamandla, lokho kuyisibonakaliso sokuthi awunamanzi futhi udinga ukuphuza amanzi amaningi.

Ngezansi:

Ngenkathi uncelisa, ukhipha i-oxytocin, evusa ukoma. Le nqubo yemvelo iqinisekisa ukuthi uphuza amanzi anele ukuhlangabezana nezidingo zakho zoketshezi ezandisiwe.

Ukudla neziphuzo okufanele uzigweme ngenkathi uncelisa

Yize kungenzeka ukuthi wezwa ngenye indlela, kuphephile ukudla noma yikuphi ukudla ngenkathi uncelisa, ngaphandle kwalapho unenkinga yokungezwani komzimba nokudla okuthile.

Futhi, yize okunye ukunambitheka okuvela ekudleni, izinongo noma iziphuzo kungashintsha ukunambitheka kobisi lwakho lwebele, kukhombisa ukuthi akunakwenzeka ukuthi lokhu kuzoba nomthelela esikhathini sokudla kwengane yakho noma kubenze babe nokuxokozela.

Okunye okungaqondakali okuvamile ukuthi ukudla kwe- “gassy” okufana nekholifulawa kanye neklabishi kuzodala nengane yakho gassiness. Yize lokhu kudla kungakwenza ube yi-gassy, ​​izinhlanganisela ezikhuthaza igesi azidluliseli obisini lwebele, ngalokhu.

Ngokufingqa, ukudla neziphuzo eziningi kuphephile ngesikhathi sokuncelisa, kodwa kukhona okumbalwa okufanele kukhawulwe noma kugwenywe. Uma ucabanga ukuthi kukhona okungathinta ingane yakho kabi, cela iseluleko kumhlinzeki wakho wezokunakekelwa kwempilo.

Ikhafeyini

Mayelana ne-caffeine oyisebenzisayo idluliselwa ebisini lwebele, kanti ucwaningo luthi kuthatha izingane isikhathi eside kakhulu ukwenza i-caffeine. Ukuphuza iziphuzo ezine-caffeine njengekhofi akuzange kuboniswe ukuthi kubangele ukulimala, kodwa kungathinta ukulala kwengane.

Ngakho-ke, kunconywa ukuthi abesifazane abancelisayo banciphise ukuphuza kwabo ikhofi cishe ezinkomishini ezi-2 ukuya kwezi-3 ngosuku. Kuyashayisana, siyazi, kodwa okungenani ezinye ikhofi livunyelwe, akunjalo?

Utshwala

Utshwala bungangena nasekubisini lwebele. Ukuhlunga kufana nenani elitholakala egazini likamama. Kodwa-ke, izingane zigaya uphuzo oludakayo ngesigamu nje kuphela sesilinganiso sabantu abadala.

Ubuhlengikazi ngemuva kokuphuza iziphuzo ezi-1 kuya kwezi-2 kuphela kunganciphisa ukuphuza ubisi kwengane yakho futhi kubangele ukuphazamiseka nokulala kabi.

Ngoba ukuphuza utshwala okusondele kakhulu ekunceliseni ibele kungaba nomthelela omubi empilweni yengane yakho, i-AAP ithi ukuphuza utshwala kufanele kukhawulelwe ngesikhathi sokuncelisa.

I-AAP iphakamisa okungekho ngaphezu kuka-0.5 amagremu otshwala ngekhilogremu yesisindo somzimba, okuthi kumama ongamakhilogremu angama-60 (amakhilogremu ayi-132), alingane nama-ounces amabili otshwala, ama-ounces angu-8 ewayini, noma obhiya ababili.

Yize kutholakala ngokuphelele ukujabulela isiphuzo esinotshwala njengomama oncelisayo, kungcono ukulinda okungenani amahora amabili ngemuva kokuphuza ukuncelisa ingane yakho ibele.

Ubisi lwenkomo

Yize kungavamile. Ezinye izingane zingase ziphikisane nobisi lwenkomo. Futhi uma ingane yakho inokungezwani nobisi lwenkomo, kubalulekile ukuthi ukhiphe yonke imikhiqizo yobisi ekudleni kwakho.

Kuze kufike ezinsaneni ezinceliswe ibele ziyaphikiswa amaprotheni obisi lwenkomo kusuka ekudleni komama bazo, futhi zingahle zibe nemqubuko, i-eczema, isifo sohudo, indle enegazi, ukuhlanza noma i-baby colic.

Umhlinzeki wakho wezokunakekelwa kwempilo angakunika izeluleko zokuthi ungalikhipha kude kangakanani ubisi ekudleni kwakho, nokuthi kuphephile nini ukuphinda uqalise ubisi.

Ngezansi:

Kunconywa ukuthi abesifazane abancelisayo banciphise ukudla kwabo i-caffeine notshwala. Amaphesenti amancane ezingane angase ahlaselwe amaprotheni obisi lwenkomo ekudleni komama bawo.

Ukuncelisa nokuncipha

Ungahle ulingeke ukuba wehlise isisindo ngokushesha ngemuva kokubeletha, kepha ukwehla kwesisindo kuthatha isikhathi futhi kubalulekile ukuba nomusa emzimbeni wakho phakathi nalolu shintsho.

Ngezinguquko eziningi ze-hormonal ezenzeka ngesikhathi sokuncelisa kanye nezidingo zekhalori zokwenza ubisi lwebele, ungaba nesifiso esikhulu ngesikhathi sokuncelisa.

Ukukhawulela amakhalori kakhulu, ikakhulukazi ezinyangeni ezimbalwa zokuqala zokuncelisa ibele, kunganciphisa ukunikezwa kwakho ubisi namazinga wamandla adingeka kakhulu.

Ngenhlanhla, ukuncelisa ibele kukodwa ukukhuthaza ukulahleka kwesisindo, ikakhulukazi lapho kuqhubeka izinyanga eziyisithupha noma ngaphezulu. (Lokho kusho ukuthi, ukwehlisa isisindo ngesikhathi sokuncelisa akwenzeki kuwo wonke umuntu!)

Ukulahlekelwa cishe ngokuhlanganiswa kokudla okunempilo nokuvivinya umzimba akumele kuthinte ukunikezwa kwakho ubisi noma ukwakheka kobisi, kucatshangwa ukuthi awondlekile kahle ukuqala.

Bonke abesifazane abancelisayo, noma ngabe bangakanani isisindo sabo, kufanele basebenzise amakhalori anele. Kepha uma ukhuluphele, kungenzeka ukuthi uzwele kakhulu ekuvinjelweni kwekhalori.

Ngalesi sizathu, kubalulekile ukuthi abesifazane abanesisindo esincane somzimba badle ama-calories amaningi ukugwema ukuncipha kokutholakala kobisi.

Sekukonke, khumbula ukuthi ukwehlisa isisindo ngemuva kokubeletha kuyimarathon, hhayi i-sprint. Kuthathe izinyanga ukufaka isisindo sokukhulelwa okunempilo wena nengane yakho, futhi kungakuthatha izinyanga ukulahlekelwa yikho - futhi kulungile.

Into ebaluleke kakhulu okufanele uyikhumbule lapho uzama ukunciphisa isisindo sokukhulelwa ukuthi ukudla okunomkhawulo akulungile empilweni yonke futhi akusebenzi ukwehla kwesisindo sesikhathi eside.

Ukulandela ukudla okunomsoco, ukwengeza ukuzivocavoca umzimba enkambisweni yakho yansuku zonke, nokulala ngokwanele kuyizindlela ezinhle kakhulu zokukhuthaza ukunciphisa umzimba okunempilo.

Ngezansi:

Ukuncelisa ibele kukhulisa izidingo zakho zamandla nesifiso sakho sokudla, ngakho-ke ukuncipha kungancipha. Kubalulekile ukudla amakhalori anele ukuqinisekisa ukuthi uhlala uphilile ngenkathi uncelisa.

Ukudla okudlela endlini

Ukuncelisa ibele kuwumsebenzi onzima! Umzimba wakho udinga ama-calories amaningi nezakhamzimba ukugcina wena nengane yakho nondlekile futhi niphilile.

Uma ungadli amakhalori anele noma ukudla okunothile okunomsoco, lokhu kungathinta kabi ikhwalithi yobisi lwakho lwebele. Kungalimaza nempilo yakho.

Kubaluleke kakhulu kunanini ngaphambili ukudla izinhlobo ezahlukene zokudla okunempilo, okunomsoco nokukhawulela ukudla okusetshenzwe. Gwema ukusetshenziswa ngokweqile kwe-caffeine nophuzo oludakayo, bese unamathela kokudla okunconyiwe ukugcina ingane yakho iphilile.

Uma udinga, qiniseka ukufaka izithako kuhlelo lwakho, njengevithamini D ne-omega-3s. Futhi ekugcineni, yiba nesineke ngomzimba wakho. Thatha usuku olulodwa ngesikhathi futhi uzikhumbuze nsuku zonke ukuthi umangalisa kangakanani.

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