Konke Mayelana Nokuba NamaLamula Ngenkathi Ukhulelwe

-Delile

• Ingabe kukhona ukukhathazeka ngokuphepha?
• Izinzuzo ezingaba khona zolamula ngesikhathi sokukhulelwa
• 1. Ukuqinisa amasosha omzimba nokukhula kwengane
• 2.Ukunciphisa isicanucanu
• 3. umfutholuketshezi umfutho
• Izizathu ezingaba khona zokuhlala kude namalamula (amaningi kakhulu) ngesikhathi sokukhulelwa
• Ukuguguleka kwamazinyo
• Isilungulela
• Izindlela zokupheka zikalamula ezikhulelwe
• I-Lemon yogurt parfait
• Amanzi afakwe ilamula ne-basil
• Isaladi ye-Arugula ene-vinaigrette kalamula
• Ukuthatha

Pucker up, mama-to-be. Ngoba siyazi ukuthi ufuna ukuthola izinto ezimnandi (futhi mhlawumbe ezimuncu kancane) ngokuthi ulamula ulungile yini ngesikhathi sokukhulelwa - nokuthi ungakusiza kanjani uma kunjalo.

Kungenzeka ukuthi uzwile ukuthi amanzi kalamula angakhuphula umfutho we-hydration noma ukuthi ulamula kungaba yisixazululo esisebenzayo se-nausea, kepha kufanele ungene nge-zest? Masikhame iqiniso kusayensi ukukusiza ukunquma ukuthi ngabe le ntandokazi yamawolintshi ingeyakho.

Ingabe kukhona ukukhathazeka ngokuphepha?

Ngokuvamile, ulamula - nezinye izithelo ezisawolintshi - zingaphepha futhi zibe nempilo okufanele zikudle ngesikhathi sokukhulelwa. Eqinisweni, ulamula upakisha amavithamini amaningi, amaminerali, kanye nezakhi zomzimba ezisiza ukuxhasa impilo yomama kanye nokukhula kwengane.

Kunocwaningo oluncane ngokuphepha kolamula ikakhulukazi ngesikhathi sokukhulelwa.

Lokho kusho, ukuba namanzi kalamula noma ukufaka ijusi likalamula kusaladi lakho kungenzeka kuwela endaweni ephephile (futhi ezuzisayo).Kepha hlala ukhulume ne-OB-GYN yakho noma umbelethisi mayelana nokudla inani elikhulu likalamula, izithasiselo ezinamakha kalamula, izithasiselo, noma ezinye izinto ezingafundiswanga kakhulu ukuphepha kwabesifazane abakhulelwe.

Kepha kuthiwani ngamafutha abalulekile kalamula? Ingabe ziphephile? Yize owoyela ababalulekile besendleleni, bebafaka njalo iwela esigabeni esingabazekayo. Kepha ungaziphathi kude okwamanje - sizokutshela ukuthi ungazuza kanjani ngokusabalalisa uwoyela obalulekile kalamula kancane nje.

Izinzuzo ezingaba khona zolamula ngesikhathi sokukhulelwa

1. Ukuqinisa amasosha omzimba nokukhula kwengane

Azikho izifundo ezibonisa ukuthi ulamula uqobo lwabo luthuthukisa amasosha omzimba futhi luzuze ukukhula kwengane, kodwa amanye ama-lemons ayakwenza.

Eqinisweni, inkomishi uhhafu (106 amagremu) kalamula (ngaphandle kukakhasi) ingaletha ama-milligram angama-56.2 (mg) kavithamini C - okuyisakhi esibucayi somama nengane.

Ucwaningo olulodwa luka-2012 lwaphetha ngokuthi ngisho nokushoda okuncane ku-vitamin C komama kungaphazamisa ukukhula kwengqondo yomntwana, ikakhulukazi i-hippocampus, ebhekele inkumbulo. Izilinganiso eziphephile zikavithamini C (awekho ama-megadoses!) Nazo zingakhuphula ukuzivikela komzimba futhi zisize ukuvikela izifo ezivamile, ezinjengamakhaza nomkhuhlane, kepha lokhu kuhlala kungavunyelwe kubantu abakhulelwe.

Lokho kukhushulwa komzimba kungabangelwa amazinga abalulekile ama-flavanones kulamula - i-eriocitrin ne-hesperetin, ukuze kube ngqo. Lo mbhalo ka-2013 uphawula ukuthi ulamula unamandla anamandla okulwa nezifo ezivela kubhaktheriya, amagciwane, nesikhunta, futhi unezinto ezilwa nesifo sikashukela kanye ne-anticancer. Zingasiza futhi ukuqeda ama-radicals mahhala emzimbeni.

Esinye isakhi somzimba selamula, isici esibalulekile sokukhulelwa. kuqinisekisa ikhono lomlingani lokunciphisa ubungozi bokukhubazeka kwe-fetal neural tube, njenge-spina bifida ne-anencephaly. Lokhu kukhubazeka okukhulu kuthinta ubuchopho, umgogodla, noma umgogodla futhi kungakhula phakathi nenyanga yokuqala yokukhulelwa. Ngokombono, ukudla ulamula omncane emasontweni ambalwa okuqala okukhulelwa kungenzeka unikele ngokuvikelwa okungeziwe.

2.Ukunciphisa isicanucanu

Uma ukugula ekuseni (noma usuku lonke) kukuphazamisile, siyazi ukuthi ufuna noma yini ephephile ukuthola impumuzo. Lokhu kungenzeka kukuholele emgudwini owesabekayo wamakhambi esitolo sezidakamizwa, lapho uhlangane khona ne-lozenge, i-gummy, itiye, i-lollipop, u-oyela, noma enye i-tincture equkethe ulamula njenge- "khambi" lemvelo.

Kepha xwaya ukudla ilamula njengekhambi lakho - akukho okuncane okungaqhutshwa ucwaningo ukufakazela ukuthi ukudla ilamula kunciphisa isicanucanu ngesikhathi sokukhulelwa. Kepha lapho kuyinto idatha yokuphakamisa ukuthi ukusabalalisa amafutha abalulekile kalamula kungaletha ukukhululeka.

Owesifazane okhulelwe owashicilelwa ngo-2014 waphetha ngokuthi ukuhogela (hhayi ukudla) uwoyela obalulekile kalamula kwakuphephile futhi kusebenza ngempumelelo ekwehliseni isicanucanu nokuhlanza okuhlobene nokukhulelwa.

3. umfutholuketshezi umfutho

Amanzi abalulekile (ikakhulukazi ngesikhathi sokukhulelwa) ngoba enza imisebenzi eminingi ebalulekile, efana nale:

• enikeza ukwakheka nokwakheka kumaseli
• ukulawula ukushisa komzimba
• ukusekela ukugaya
• ukumunca nokuhambisa izakhamzimba nomoya-mpilo kumaseli
• ukusiza ukuphendula kwamakhemikhali omzimba
• ukuqeda ukungcola komzimba
• ukwakha amafinyila nolunye uketshezi oluthambisa

Ngokusho kwalokhu ngezidingo ze-hydration ngesikhathi sokukhulelwa, kubalwa ukuthi - ngokuya ngokudla okungamakhalori angama-2,300 - owesifazane okhulelwe udinga amamitha ayi-3 300 wamanzi ngosuku. Lokho kulingana nenhloni yezinkomishi eziyi-14!

Kwesinye isikhathi, ukuphuza ukuthi amanzi amaningi athola, kahle, abe yisicefe. Ngakho-ke ukubeka ulamula emanzini akho kungaba yindlela enempilo yokushintsha izinto ngenkathi ufaka ne-gusto yakho ku-H yakho₂O.

Izizathu ezingaba khona zokuhlala kude namalamula (amaningi kakhulu) ngesikhathi sokukhulelwa

Kukhona izixwayiso ezimbalwa zokuxebuka kulelo lemon. Kungasizakala ngemithamo emincane, kepha ulamula uqukethe i-citric acid eningi engaphatha isexwayiso.

Ngokuthokozisayo, ijusi kalamula ne-lime esanda kufinywa ine-citric acid eningi uma iqhathaniswa nejusi lewolintshi nelithelo lamagilebhisi kulokhu. Futhi ama-lemonade alungisiwe ayenezikhathi eziphindwe kayi-6 inani le-citric acid kunelamula kalamula ne-lime.

Ngakho-ke, lokhu kungaholela kuphi?

Ukuguguleka kwamazinyo

Ngobuningi obukhulu noma obuvame kakhulu, i-citric acid etholakala kulamula ingadala ukuthi i-pH yomlomo wakho yehle ibanga le-acid.

Uma uphuza iziphuzo ezine-asidi kakhulu noma ukudla njalo futhi isikhathi eside - njengakho konke ukukhulelwa kwakho konke - imvelo ene-asidi ingadala ukuguguleka kwamaminerali aqinisa uqweqwe lwamazinyo akho.

Lokhu kungaholela emazinyweni abuthakathaka, azwele kakhudlwana lapho weqa ophahleni lapho uluma ku-ayisikhilimu noma uthola umbiko omubi womgodi ohambweni lwakho olulandelayo kuya kudokotela wamazinyo.

Omunye uthole ukuthi ujusi kalamula ubhebhethekisa amazinyo kune-cola ejwayelekile. Njengoba kunikezwe ukuthi usuvele usengozini enkulu yezinkinga ezithile zamazinyo nezinsini ngenkathi ukhulelwe, ungahle uthande ukuqaphela.

Isilungulela

Amazinga aphezulu e-asidi adalwe yi-citric acid nawo angakhuphula ubungozi bakho bokuthola i-acid reflux (noma isilungulela), esivele ijwayelekile ngesikhathi sokukhulelwa. Ukuphuza iziphuzo ezinelamula kakhulu ezinjengelamonade kungadala isilungulela ngaphezu kokuchaphazeleka kukalamula emanzini akho.

Kepha ukuxuba isipuni esingu-1 sikalamula nama-ounces ayisishiyagalombili amanzi kungaba nemiphumela yokuvikela ekuqunjeni. Yize kungafakazelwa, kucatshangwa ukuthi ingxube empeleni iyasiza ukwenza i-alkalize i-asidi esiswini ngakho-ke, inciphise ukusha.

Iseluleko esihle kakhulu? Lalela umzimba wakho bese ukhuluma no-OB-GYN wakho noma umbelethisi ngokuthi kungakanani ilamula elikusizayo ngokuya ngomlando wakho wamanje wezempilo nowezokwelapha.

Izindlela zokupheka zikalamula ezikhulelwe

Uma ubheka ukwengeza ulamula omncane empilweni yakho, cabanga ngalezi zokupheka ezilungele ukukhulelwa nezimnandi.

I-Lemon yogurt parfait

• 1 inkomishi iyogathi yamaGrikhi
• ijusi kusuka ku-1 lemon wedge
• I-1/4 indebe i-granola enoshukela ophansi
• 1 tsp. uju

Izikhombisi-ndlela

Faka ijusi kalamula ku-yogurt uhlanganise kahle. Yifafaze ngegranola bese ufaka i-honey drizzle. Ngemuva kwalokho, zitika!

Amanzi afakwe ilamula ne-basil

• Amanzi ayi-2
• 2 izingcezu zikalamula ezincanyana (kususwe imbewu)
• 2 amaqabunga e-basil

Izikhombisi-ndlela

Faka izingcezu zikalamula namaqabunga e-basil emanzini. Ifriji amahora angu-1 kuya kwangu-4 ngaphambi kokujabulela lokhu kudla okuqeda ukoma.

Isaladi ye-Arugula ene-vinaigrette kalamula

• 4 izinkomishi arugula
• 3 tbsp. amafutha omnqumo angaphezulu kwentombi
• 2 isipuni. ijusi kalamula
• 1 tsp. uju
• 1/2 tsp. Isinaphi se-Dijon
• 1/4 tsp. usawoti wolwandle
• I-1/4 indebe esanda kusikwa ushizi weparmesan
• umhlabathi omnyama pepper ukunambitha

Izikhombisi-ndlela

Geza i-arugula bese ubeka eceleni ukuze wome umoya. Hlanganisa amafutha omnqumo, ujusi kalamula, uju, isinaphi se-Dijon, nosawoti wasolwandle kanye nefriji. Hlanganisa bese uyiphonsa kanye ne-arugula lapho usukulungele ukukhonza. Fafaza ushizi weparmesan, uthinte upelepele, futhi njengoba amaNtaliyane esho - buon appetito!

Ukuthatha

Kunobufakazi obulinganiselwe besayensi obukhombisa ukuthi ukudla ilamula kunezinzuzo ezithile ngesikhathi sokukhulelwa, kodwa inani elincane lejusi likalamula elisha linganikela ngokufukula uvithamini, umsoco, kanye ne-hydration ngezinzuzo ezithile zezempilo zokuvikela.

Nazi ezinye izindaba ezinhle kakhulu: Asikho isidingo sokuba namahloni ngokusabalalisa uwoyela obalulekile kalamula ukuze uthole ukukhululeka ngesikhathi sokweqa. Ngokuya ngocwaningo, kungahle kusebenze.

Kodwa-ke, kufanele uqaphele ngokudla kakhulu imikhiqizo equkethe ulamula nemonela, ukudla, neziphuzo ngoba okuqukethwe kwe-asidi kungalimaza amazinyo akho noma kukhulise izimpawu ze-acid reflux, njengesilungulela.

Njengenjwayelo, xoxa ngokudla kwakho kanye nokukhathazeka kwakho ngolamula nombelethisi wakho noma udokotela, ongakusiza uzulazule ngokuphepha emanzini kwesinye isikhathi adidayo wokukhetha ukudla ngesikhathi ukhulelwe.