Ukuphuza ubisi ngesikhathi sokukhulelwa: izinzuzo nokunakekelwa

-Delile

• 1. Ukwakheka kwe-Placenta
• 2. Ukukhula kwamathambo namazinyo engane
• 3. Ukusebenza kwamasosha omzimba
• 4. Ukukhula kwengqondo komntwana
• 5. Gcina impilo yamathumbu
• Ingabe ukuphuza ikhofi elinobisi akulungile kuwe?
• Ezinye izindlela zokusetshenziswa kobisi
• Ezinye izindlela zokudla ngesikhathi sokukhulelwa

Ukusetshenziswa kobisi lwenkomo ngesikhathi sokukhulelwa akuvunyelwe ngoba kucebile nge-calcium, uvithamini D, i-zinc, amaprotheni, ayizakhamzimba ezibaluleke kakhulu futhi aletha izinzuzo eziningana enganeni nakunina. Kodwa-ke, ubisi kufanele luthanjiswe, ngoba lokhu kuqinisekisa ukuthi wonke amabhaktheriya angadala izifo ezithile aqediwe.

Ukuthola yonke imihlomulo, kunconywa ukuthi owesifazane okhulelwe athathe, ngokwesilinganiso, u-750ml wobisi lwenkomo ngosuku. Ubisi lungaphinde lusetshenziswe ngendlela yokudla okufana noshizi noma iyogathi yamaGrikhi. Ngemuva kokubeletha, uma umama encelisa ibele, kunconywa ukwandisa ukwanda kobisi kube ilitha elilodwa ngosuku. Endabeni yokungabekezelelani kwe-lactose, owesifazane okhulelwe angakhetha ushizi osekhulile nophilisiwe, kanye nobisi lwe-alimondi, esikhundleni sobisi lwenkomo.

Ngaphezu kokwanda kokudla ubisi, kunezinye izindlela zokuvikela ezisiza ekuqinisekiseni zonke izakhi zomzimba ezidingekayo zokukhulelwa okunempilo nokukhula kwengane enempilo, ziyaqinisekiswa futhi nengozi yokuba nezinkinga ekukhulelweni kanye nasenganeni inciphile. Qonda ukuthi umsoco kufanele ube njani lapho ukhulelwe.

Izinzuzo zobisi ekukhulelweni:

1. Ukwakheka kwe-Placenta

Ubisi lunamaprotheni abalulekile ekwakheni i-placenta nasekukhuleni nasekukhuleni kwengane, ngoba, ikakhulukazi, ku-trimester yesibili neyesithathu yokukhulelwa, isidingo sokufaka amaprotheni siyanda.

Amaprotheni akhona nasekudleni okufana noshizi, iyogathi, ubhontshisi, uphizi, inyama, inhlanzi noma amaqanda. Yazi ukudla okuyinhloko okunothe ngamaphrotheni.

2. Ukukhula kwamathambo namazinyo engane

Esinye sezakhi ezinkulu obisini yi-calcium, ebaluleke kakhulu ekukhuleni kwamathambo namazinyo engane, kodwa futhi okusiza ekwehliseni izinkinga zamazinyo omama.

Inani le-calcium okufanele lisetshenziswe nsuku zonke ngesikhathi sokukhulelwa liyahlukahluka kuye ngeminyaka yowesifazane, kuba yi-1300 mg / ngosuku, kowesifazane ophakathi kweminyaka eyi-14 nengu-18 ubudala, kanye no-1000 mg / ngosuku, kowesifazane ophakathi kweminyaka engu-19 nengama-50 ubudala.

Ngaphezu kobisi, kungenzeka ukuthi uthole i-calcium emikhiqizweni yobisi, efana ne-yogurt noma ushizi, ku-kale ephekiwe, i-tofu noma isinkwa esiphelele se-rye. Kubalulekile ukukhetha umkhiqizo wobisi onamaphesenti aphansi amafutha, ngoba anokuxinana okuphezulu kwe-calcium. Bona ukuthi yikuphi ukudla okunothe nge-calcium.

3. Ukusebenza kwamasosha omzimba

Ubisi lunezinki ezisiza ekusebenzeni kahle kwesistimu yomzimba nasekuthuthukiseni kwemizwa kwengane.

Inani eliphansi le-zinc lingadala ukukhubazeka enganeni, ukukhuluphala ngokweqile, noma ezimweni ezinzima, ukufa ngaphambi kwesikhathi.

I-Zinc ingabuye itholakale emikhiqizweni yobisi efana noshizi noma iyogathi, enkomeni yenkomo, ezinhlamvini noma ezimbewini zamafutha njengama-alimondi, amakinati noma ama-walnuts. Thola ukuthi yikuphi ukudla okunothile nge-zinc.

4. Ukukhula kwengqondo komntwana

Ubisi ukudla okufanele kudliwe ngesikhathi sokukhulelwa ngoba kune-iodine, ebalulekile ekukhuleni nasekukhuleni kwengqondo yomntwana nohlelo lwemizwa nokushoda kwayo kungadala ukukhubazeka kwengqondo.

Ngakolunye uhlangothi, njengoba ubisi lune-iodine, kuyanconywa ngesikhathi sokukhulelwa nokuncelisa ngoba kusiza ekugayeni komzimba kowesifazane futhi kusiza ekuqedeni umchamo.

Iodine ingabuye itholakale emikhiqizweni yobisi efana noshizi noma iyogathi, ezinhlanzini, ikakhulukazi ezivela olwandle, ngemidumba noma imifino, nasemanzini olwandle, lapho kunconywa ukugeza olwandle. Hlangana nokudla okune-iodine engama-28.

5. Gcina impilo yamathumbu

Ukuphuza ubisi ngesikhathi sokukhulelwa nakho kusiza ekugcineni impilo yamathumbu ngoba ubisi lunama-probiotic, angama-bacterium amahle atholakala ikakhulu obisini oluvutshiwe ne-yogurt.

Ukusetshenziswa kwama-probiotic ngesikhathi sokukhulelwa kunomthelela, ngokwesibonelo, emathunjini engane ngoba amabhaktheriya amahle adlulela embungwini, ngesikhathi sokubeletha noma ngesikhathi sokuncelisa.

Ngaphezu kwalokho, ama-probiotic asiza ekubuyiseni isisindo ngemuva kokubeletha futhi, ekuvimbeleni ukukhuluphala, thayipha isifo sikashukela se-2 noma ukucindezeleka.

Bona ukuthi unganciphisa kanjani isisindo ngemuva kokubeletha ngokubuka ividiyo elandelayo:

Ingabe ukuphuza ikhofi elinobisi akulungile kuwe?

Ukuphuza ikhofi nobisi ngesikhathi sokukhulelwa akulimazi, inqobo nje uma kungamanani alinganiselwe, ngoba i-caffeine ekhona ekhofi, uma seyenziwe ngokweqile, ingakhuphula ubungozi bokuvuthwa ngaphambi kwesikhathi futhi ize igibele ngokuzenzekelayo. Ngakho-ke, noma yikuphi okunye ukudla okuqukethe i-caffeine nakho kufanele kudliwe ngamanani amancane. Ngisho nangemva kokuzalwa kwengane, ngenkathi incelisa ibele, i-caffeine kufanele igwenywe ukuqinisekisa ukuthi ingane ayiphazamiseki.

Inani le-caffeine elingathathwa ngosuku cishe lilinganiselwa ku-200 kuya ku-300 mg, kanti inkomishi eyodwa yekhofi esheshayo ine-60-70 mg ye-caffeine, inkomishi eyodwa ye-espresso ene-100-150 mg ye-caffeine no-200 ml wetiye , ngokwesilinganiso, i-47 mg ye-caffeine.

Ezinye izindlela zokusetshenziswa kobisi

Uma owesifazane engakuthandi ukuphuza ubisi, angadla okunye ukudla okwe-dairy okufana nebhotela, ushizi we-pasteurized noma ama-yoghurt, noma ukudla okuqukethe izakhi ezifana nobisi, njengamantongomane, okusanhlamvu, imifino emnyama, inhlanzi, inyama noma amaqanda.

Ezinye izindlela zokudla ngesikhathi sokukhulelwa

Njengoba kunezivikelo ekuphuzeni ubisi ngesikhathi sokukhulelwa, kunezinye futhi izindlela zokuqapha ezibalulekile ekudleni kowesifazane okhulelwe, ngoba okunye ukudla kufanele kukhethwe ngenxa yezinzuzo zawo, njengokudla okune-iron, amaprotheni noma i-calcium, kanti okunye kufanele ngoba kufanele zingadala izinkinga ekukhulelweni nasenganeni.

Konke ukudla okudliwa kungaphekiwe, kufanele kugezwe kahle futhi, ukudla okusele kufanele kuphekwe kahle futhi, ukudla okunjengobisi noshizi ongaphekiwe, izinhlanzi zasolwandle eziluhlaza noma ezingaphekiwe, inhlanzi eluhlaza, amaqanda aluhlaza noma angaphekiwe, kufanele kugwenywe ngoba kungadala izifo ezinganeni. Hlangana nokudla okuyi-10 okungafanele ukuthi abesifazane abakhulelwe bakudle.