Ukudla Oku-5 Okukhawulela Noma Ukukugwema Ngenkathi Uncelisa

-Delile

• 1. Inhlanzi ephezulu nge-mercury
• 2. Ezinye izithako zemithi
• 3. Utshwala
• 4. Ikhafeyini
• 5. Ukudla okwenziwe kakhulu
• Okunye ukucatshangelwa
• Ungasho kanjani ukuthi indlela odla ngayo iyayithinta yini ingane yakho
• Okubalulekile

Ubisi lwebele lunomsoco omangalisayo. Eqinisweni, inikezela izakhamzimba eziningi ezidingwa yingane yakho ezinyangeni eziyisithupha zokuqala zokuphila (,).

Ngenkathi ukwakheka kobisi lwebele kulawulwa ngokuqinile ngumzimba wakho, ucwaningo lukhombisile ukuthi lokho okudlayo kunomthelela othile kokuqukethwe ubisi lwebele (,).

Ngokuvamile, akukho kudla okungavunyelwe. Esikhundleni salokho, abesifazane banconywa ukuthi badle ukudla okulinganiselayo, okuhlukahlukene. Noma kunjalo, kukhona okunye ukudla neziphuzo ongafuna ukuzikhawulela ngenkathi uncelisa.

Nakhu ukudla okungu-5 ukukhawulela noma ukukugwema ngenkathi uncelisa, kanye namathiphu wokuthi ungasho kanjani ukuthi ukudla kwakho kuthinta ingane yakho.

1. Inhlanzi ephezulu nge-mercury

Inhlanzi ingumthombo omuhle we-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA) - izinhlobo ezimbili zama-omega-3 fatty acids abalulekile ekukhuleni kobuchopho ezinganeni, kepha kungaba nzima ukukuthola kokunye ukudla ().

Kodwa-ke, ezinye izinhlanzi nezinhlanzi zasolwandle nazo zingaba ne-mercury ephezulu, insimbi engaba nobuthi - ikakhulukazi ezinganeni nasezinganeni, ezizwela kakhulu kubuthi be-mercury (,).

Ukuvezwa okunamandla emazingeni aphezulu e-mercury kungathinta unomphela uhlelo lwezinzwa lomntanakho. Ngenxa yalokho, bangaba nokubambezeleka noma ukukhubazeka ku- (,):

• ukuqonda
• amakhono amahle emoto
• ukuthuthukiswa kwenkulumo nokukhuluma
• ukuqwashisa okubonakalayo kwendawo

Ngakho-ke, izinhlanzi ezine-mercury ephezulu kufanele zigwenywe ngenkathi uncelisa. Izibonelo zifaka ():

• i-bigeye tuna
• king mackerel
• marlin
• Umbala osawolintshi
• ushaka
• i-swordfish
• i-tilefish

Ukuqinisekisa ukungenisa okwanele kwe-omega-3 ngenkathi kuncishiswa ubungozi be-mercury poisoning, omama abancelisayo banconywa ukuthi bagweme izinhlanzi eziphakeme ze-mercury futhi esikhundleni salokho badle ama-8-12 ounces (225-340 gram) ezinhlanzi eziphansi ze-mercury ngesonto ().

Ngenxa yokukhathazeka ngobuthi be-mercury ezinganeni, abesifazane abancelisayo kufanele bagweme izinhlanzi ezine-mercury ephezulu, njenge-shark, i-swordfish, ne-bigeye tuna.

2. Ezinye izithako zemithi

Ukusetshenziswa kwamakhambi nezinongo njenge-cumin noma i-basil ekudleni kwesizini kubhekwa njengokuphephile ngesikhathi sokuncelisa.

Kodwa-ke, uma kukhulunywa ngezithasiselo zamakhambi netiye, kukhona okunye ukukhathazeka ngokuphepha, njengoba kukhona ukungabi bikho kocwaningo kwabesifazane abancancisayo (,).

Ngokwengeziwe, ngoba izengezo zamakhambi azilawulwa yi-Food and Drug Administration (FDA) e-United States, kukhona futhi nethuba lokuthi lezi zithasiselo zingcoliswe ngezinsimbi ezisindayo ezingaba yingozi (,).

Ngenkathi abesifazane abaningi bezama izithasiselo zokusiza ukukhuphula ubisi, kukhona ubufakazi obunqunyelwe jikelele ekusebenzeni kwabo, ngezifundo eziningi ezingatholi mehluko ekukhiqizeni ubisi lwebele uma kuqhathaniswa ne-placebo ().

Kungcono ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama isengezo.

Njengoba izithako eziningi zamakhambi zingakahlolwa ukuphepha kwazo ngesikhathi sokuncelisa ibele, kunconywa ukuthi ukhulume nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokusebenzisa noma iziphi izithasiselo noma ama-herbal teas.

3. Utshwala

Ngokusho kweCenters for Disease Control and Prevention (CDC), ukungaphuzi utshwala kuyindlela ephephe kakhulu ngesikhathi sokuncelisa ibele. Kodwa-ke, isiphuzo esenzeka ngezikhathi ezithile kungenzeka siphephile, inqobo nje uma uqaphela inani nesikhathi ().

Ingane yakho ingathola utshwala obungakanani obisini lwebele kuya ngokuthi ubuphuze kangakanani utshwala nokuthi ubuphuze nini. Ucwaningo lukhombisa ukuthi inani lotshwala obisini lwebele lifinyelela emizuzwini engu-30-60 ngemuva kwesiphuzo sakho sokugcina ().

Futhi, utshwala bungahlala kusistimu yakho kuze kufike emahoreni ama-2-3. Lesi siphuzo esisodwa nje - uma unotshwala obuningi, kungathatha isikhathi eside ukususwa ohlelweni lwakho ().

Ngenxa yalokhu, i-CDC incoma ukukhawulela ukuphuza utshwala kwisiphuzo esisodwa esijwayelekile ngosuku futhi ulinde okungenani amahora amabili ngemuva kwalesi siphuzo ukuncelisa ().

Isiphuzo esisodwa esijwayelekile silingana ne- ():

• Ama-ounces ayi-12 (355 mL) kabhiya
• Ama-ounces ama-5 (125 mL) wewayini
• 1.5 ounces (45 mL) yotshwala obunzima

Izinga eliphakeme lokuphuza utshwala likhonjisiwe ukunciphisa ukukhishwa kobisi lwebele ngama-20%. (

Ngaphezu kwalokho, ukuphuza njalo utshwala ngokweqile ngesikhathi sokuncelisa ibele kuxhunywe engozini eyengeziwe yokuphazamiseka kokulala, ukubambezeleka kwamakhono we-psychomotor, kanye nokulibaziseka kokuqonda kamuva empilweni (,, 16,).

Abesifazane abancelisayo banconywa ukuthi banciphise utshwala kwisiphuzo esisodwa noma ngaphansi ngosuku futhi balinde okungenani amahora amabili ngaphambi kokuncelisa. Ukuphuza njalo utshwala ngokweqile kunganciphisa ukukhiqizwa kobisi futhi kube nemiphumela emibi enganeni yakho.

4. Ikhafeyini

Ikhofi, isoda, itiye noshokoledi yimithombo evamile ye-caffeine. Uma uzisebenzisa, enye yaleyo caffeine ingagcina ibisi lwakho lwebele (,).

Lokhu kungaba yinkinga, njengoba izingane zinenkinga enzima yokwephula nokususa i-caffeine.Ngenxa yalokho, inani elikhulu le-caffeine ngokuhamba kwesikhathi linganqwabelana ohlelweni lwengane yakho, kubangele ukucasuka nenkinga yokulala (,).

Ngokwe-CDC, omama abancelisayo banconywa ukuthi bangadluli ngaphezu kuka-300 mg we-caffeine ngosuku, okulingana nezinkomishi ezimbili noma ezintathu zekhofi ().

Njengoba iziphuzo zamandla zivame ukuqukatha amavithamini namakhambi, ngaphezu kwenani eliphezulu le-caffeine, abesifazane abancelisayo banconywa ukuthi bayigweme le mikhiqizo ngaphandle kokuthi kuvunyelwe ngenye indlela ngumhlinzeki wezempilo othembekile ().

Ngesikhathi sokuncelisa, abesifazane banconywa ukuthi banciphise ukudla kwe-caffeine kube ngu-300 mg ngosuku noma ngaphansi ukuvimbela ukucasuka nokuphazamisa izindlela zokulala enganeni yakho.

5. Ukudla okwenziwe kakhulu

Ukuhlangabezana nezidingo ezengeziwe zomsoco zokuncelisa, kubaluleke ngendlela emangalisayo ukuthi udle ukudla okunempilo, nokulinganisela ().

Njengoba ukudla okucutshungulwa kakhulu kuvame ukuba nama-calories amaningi, amafutha angenampilo, kanye noshukela ongeziwe, kepha i-fiber ephansi, amavithamini, namaminerali aphansi, kunconywa ukunciphisa ukudla kwabo ngangokunokwenzeka.

Ucwaningo lwangaphambilini luphakamise nokuthi ukudla kukamama ngenkathi ebeletha kungathinta ukudla kwengane yakhe kamuva empilweni (,,).

Ngokuqondile, izifundo zezilwane zithole ukuthi ukunambitheka kwezinsana kuvezwa obisini lwebele kungathonya ukuthanda kwazo ukudla njengoba zikhula ().

Olunye ucwaningo lwabona ukuthi amagundane azalwa omama abanokudla okunomsoco onamandla kakhulu ayesengozini enkulu yokuthanda okunamafutha aphezulu, ukudla okunoshukela onamandla kunalabo omama babo ababenokudla okunempilo, okunempilo ().

Ngenkathi ucwaningo oluningi ludingeka kubantu, kunokukhathazeka ukuthi ukuvezwa kaningi kokudla okunamafutha, okunoshukela lapho usana kungaholela emikhubeni yokudla engenampilo nokukhuluphala njengoba ingane iguga.

Njengoba ukudla okucutshungulwe kakhulu kuvame ukuba nezakhi ezibalulekile futhi kungathinta okuthandwa ingane yakho ekudleni kamuva empilweni, kunconywa ukuthi omama abancelisayo bakhawulele ekudleni kwabo okunoshukela omningi owengeziwe namafutha acutshunguliwe.

Okunye ukucatshangelwa

Njengoba ukunambitheka kokudla neziphuzo kugcina obisini lwakho lwebele, abanye omama bathola ukuthi ukudla okunephunga elinamandla okufana no-anyanisi, ugalikhi, noma izinongo kubangela izingane zabo ukuthi zenqabe ukondla noma zibe nomfutho ngemuva kokudla (,).

Yize bungekho ubufakazi obusikisela ukuthi bonke omama kufanele bagweme ukudla okunephunga eliqinile, uma ubona izinguquko ekuphakelweni kwengane yakho, kubalulekile ukukhuluma nodokotela wakho wezokudla noma udokotela wezingane ngokuqeda ukudla okuthile noma izinongo ekudleni kwakho (,).

Amanye amaqembu okudla okungenzeka angadinga ukugwenywa ngesikhathi sokuncelisa abandakanya ubisi lwenkomo nemikhiqizo yesoya.

Cishe u-0.5-2% wezinsana ezincela ibele zingaliwa negazi leprotheyini lobisi lwenkomo olusuka obisini lukanina, kuyilapho u-0.25% kungenzeka ukuthi iguliswe amaprotheni esoya (,,,).

Uma udokotela wezingane zakho esola ukuthi ingane yakho ingahle ibe nokungezwani komzimba nobisi noma isoya, kunconywa ukuthi ukhiphe lonke ubisi lwenkomo noma amaprotheni wesoya ekudleni kwakho amasonto amabili kuya kwamabili uma ufuna ukuqhubeka nokuncelisa ().

Ezinye izingane zingazwela kakhudlwana ekudleni okunephunga eliqinile noma zibe nokungezwani komzimba nobisi lwenkomo noma amaprotheni esoya. Kulezi zimo, kubalulekile ukukhuluma nodokotela wezingane ngaphambi kokuqeda ukudla ekudleni kwakho.

Ungasho kanjani ukuthi indlela odla ngayo iyayithinta yini ingane yakho

Yonke ingane yehlukile. Kodwa-ke, kunezimpawu ezithile ezijwayelekile zokuthi ukudla kwakho kungathinta ingane yakho, kufaka phakathi (,):

• eczema
• indle enegazi
• ukuhlanza
• isifo sohudo
• isifuba
• ukuqunjelwa
• isifuba
• isiminyaminya
• ukukhathazeka okungavamile
• igesi eyeqile
• i-anaphylaxis - yize kuyivelakancane, kubalulekile ukufuna usizo lwezempilo ngokushesha

Uma ingane yakho ikhombisa noma yiziphi zalezi zimpawu, kungaba uphawu lokuthi ingane yakho ayizwani nezinto ezithile noma ayibekezeleli ukudla ekudleni kwakho. Kubalulekile ukwenza i-aphoyintimenti nodokotela wezingane wakho, ngoba bangasebenza nawe ukusiza ukukhomba ukudla okuyinkinga.

Kokunye ukungezwani komzimba nokudla, ungatshelwa ukuthi usike noma yikuphi okweqile okweqile amasonto amabili kuya kwangu-4 ukuze ubone ukuthi izimpawu ziyancipha yini.

Gcina ukhumbula ukuthi yize ingane yakho ingaba nokungabekezelelani noma ukungezwani komzimba isewusana, isengakwazi ukubekezelela lokho kudla njengoba ikhula. Xhumana nodokotela wezingane ngaphambi kokungeza ukudla ekudleni kwakho noma kwengane yakho ().

Izimpawu ezinjenge-eczema, indle enegazi, uhudo, nokuminyana kungakhombisa ukungezwani kokudla noma ukungabekezelelani kosana lwakho. Kubalulekile ukusebenzisana nodokotela wezingane ukuthola ukuthi yikuphi ukudla okungathinta ingane yakho.

Okubalulekile

Ukuncelisa ingane ibele kunikeza izakhamzimba zakho izakhamzimba ezibalulekile.

Ngenkathi ukudla okuningi obekuvinjelwe ngesikhathi sokukhulelwa kubuyele kwimenyu, kukhona okunye ukudla neziphuzo ezingase zingabekezelelwa noma zibe nemiphumela emibi enganeni yakho.

Ngenkathi kunconywa ukuthi ugweme ngokuphelele izinhlanzi ezine-mercury eningi nezinye izithako zemithi, ukudla okufana notshwala, i-caffeine, kanye nemikhiqizo esetshenzwe kakhulu kusengadliwa kodwa ngamanani alinganiselwe.

Uma ingane yakho inezimpawu ezifana ne-eczema noma indle enegazi, kungahle kube ngenxa yokuthile ekudleni kwakho. Kubalulekile ukuthi wabelane ngezinkinga zakho nodokotela wezingane ngaphambi kokwenza noma yiziphi izinguquko zokudla okungazelelwe.

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