Ukudla Kwemifino Ekukhulelweni
-Delile
Owesifazane okhulelwe odla imifino angakhulelwa okujwayelekile nokunempilo, abe nokudla okulinganiselayo futhi okuhlukahlukene, onothile ngezakhi zomzimba kanye namakhalori anelisa izidingo zomama nengane.
Njenganoma ikuphi ukukhulelwa, kubalulekile ukuthi phakathi nalesi sigaba kuhambisane nodokotela kanye nochwepheshe wezokudla, ukugwema ukushoda kwamavithamini namaminerali, njenge-iron, uvithamini B12 novithamini D, okutholakala ikakhulu enyameni nasezinhlanzini, okubalulekile ukukhula kwengane, ngaleyo ndlela kugwenywe izinkinga ezinjenge-anemia, isisindo sokuzalwa esiphansi kanye nokukhubazeka kwamathambo e-neural.
Ongakudla ngokukhulelwa okunempilo
Etafuleni elingezansi kunamavithamini namaminerali amakhulu abalulekile ekukhuleni kwengane nasekukhulelweni okunempilo, siyini isidingo sakho sansuku zonke, futhi yiziphi izinkinga ezingavela uma kushoda:
| Izakhamzimba | Imithombo yokudla | Kunconywe umthamo wansuku zonke | Izinkinga ngenxa yokushoda |
| Uvithamini B9 (folic acid) | Isipinashi, i-broccoli, iklabishi, isilimo esinengono emnandi edliwayo, iparsley, amahlumela amabrussels, ubhontshisi, utamatisi. | 600 mcg / ngosuku | I-Spina bifida, ukubambezeleka kokukhula, izinkinga zokukhula kwe-neural, isisindo sokuzalwa esiphansi, ithimba le-placental. |
| Uvithamini B12 (cobalamin) | Endabeni yama-ovolactovegetarians kungenzeka ukuthi kudliwe imikhiqizo yobisi, amaqanda kanye nokudla okuqinisiwe. Endabeni yemifino eqinile, kungadingeka ukwengeza. | 2.6 mcg / ngosuku | Ukubambezeleka kokukhula, isisindo sokuzalwa esiphansi, i-anemia, ukuphazamiseka kwemizwa. |
| Uvithamini D | Endabeni ye-ovolactovegetarian kungenzeka ukuthi kudliwe imikhiqizo yobisi eneqanda namaqanda. Endabeni yemifino eqinile, kungadingeka ukwengeza. | 10 mcg / ngosuku | I-Osteomalacia en la madre ngesikhathi sokubeletha, isisindo sokuzalwa esiphansi, i-hypocalcemia neonatal hypoplasia. |
| I-calcium | Endabeni ye-ovolactovegetarian kungenzeka ukuthi kudliwe imikhiqizo yobisi. Endabeni yemifino eqinile ungadla imifino emnyama, isesame, imbewu yesame, amantongomane noma amakinati. | 1000 mg / ngosuku | Ukubambezeleka kokukhula komntwana kanye nomfutho wegazi ophezulu womama. |
| Insimbi | Kungatholakala ngemifino efana nobhontshisi, uphizi, amantongomane, amaqanda (ovolactovegetarian), okusanhlamvu okuqinisiwe, isinkwa sezinhlamvu ezigcwele, imifino eluhlaza. Kubalulekile ukudla ukudla okunothe ku-vitamin C ukwamukela ukumuncwa kwensimbi ezingeni lamathumbu. | 30 mg / ngosuku | Ukushoda kwegazi, ukuzalwa ngaphambi kwesikhathi kanye nokubambezeleka kokukhula kokukhulelwa kwengane. |
| Izinki | Kutholakala ikakhulu kubhontshisi, namantongomane aseBrazil. | 15 mg / ngosuku | Isisindo sokuzalwa esiphansi, umfutho wegazi ophakeme womama, ingozi eyengeziwe yokufa enganeni esanda kuzalwa. |
| Omega 3 | Amafutha anefilakisi, imbewu yefilakisi, ukwatapheya, amafutha omnqumo e-virgin virgin, amantongomane, i-chia nezithelo ezomisiwe ngokujwayelekile. | 1400 mg / ngosuku | Kuhlotshaniswa nokwenyuka kwesibeletho okwandayo nokulethwa ngaphambi kwesikhathi. |
Kubalulekile futhi ukunciphisa ukusetshenziswa kasawoti kanye nemikhiqizo esezimbonini ecebile nge-sodium ukuvuna ukumuncwa kwe-calcium emathunjini nokugwema ukugcinwa koketshezi emzimbeni.
Bheka le vidiyo elandelayo ukuthola amanye amathiphu avela kusazi sokudla:
Ungeza nini
Imfuneko yansuku zonke yalawa mavithamini namaminerali ingahluka ngokuya ngokuthi owesifazane okhulelwe unakho yini ukushoda kokudla okunempilo noma cha. Ngakho-ke kubalulekile ukuya kudokotela ukuyokwenza izivivinyo zaselebhu ukubheka ukuthi kukhona yini ukuntuleka kokudla okunempilo.
Kodwa-ke, ezimweni eziningi, udokotela angancoma ukwengezwa kwalawa mavithamini ukuvikela ukuswela kokudla esikhathini esizayo.
Amathiphu okukhulelwa okunempilo
Kubalulekile ukugcina ukudla okunomsoco nokuhlukahlukene okukuvumela ukuthi uthole zonke izakhamzimba ezidingekayo ekukhulelweni okunempilo, ezinye izeluleko yilezi:
- Zijwayeze ukuvivinya umzimba njalo futhi ube namandla aphansi noma aphakathi nendawo, njengokuhamba noma ukwenza i-aerobics yamanzi;
- Sebenzisa 2 L amanzi noma ngaphezulu ngosuku;
- Yidla ukudla okuyinhloko oku-3 nokudla okulula okungu-2-3 ngaphezulu;
- Nciphisa ukusetshenziswa kwekhofi kuzinkomishi ezi-2-3 ngosuku, ngoba kuyisikhuthazi esidlula ku-placenta;
- Lawula isisindo, ulungele ukubeka isisindo esingu-0.5 kg ngesonto;
- Gwema ukusetshenziswa kwamaswidi;
- Gwema ukudla ushizi onjenge-brie, i-camembert, i-roquefort namaphayiphu okudla imifino, ngoba angaqukatha i-listeria;
- Gwema ukusetshenziswa kwezitshalo ezithile zemvelo ezifana nesinamoni ne-rue. Bona ama-teas okungafanele ukuthi owesifazane okhulelwe awaphuze;
- Ungaphuzi utshwala nogwayi.
Ukudla kwemifino kungaba nempilo kuzo zonke izigaba zokuphila, kufaka phakathi ukukhulelwa, kepha ukulawula ukubeletha nodokotela wababelethisi kanye nochwepheshe bokudla kubalulekile ekuqinisekiseni impilo yengane nomama.
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