Ukudla kowesifazane okhulelwe: Ungafaki kanjani isisindo esiningi futhi uqinisekise impilo yengane

-Delile

• 1. Inkululeko yokudla yonke into, kodwa ngokulinganisela
• 2. Yidla isaladi ngaphambi kokudla okukhulu
• 3. Gwema usawoti oweqile
• 4. Phuza uketshezi oluningi
• 5. Ongakwenza ngokulangazelela amaswidi
• 6. Yiba nokudla okulula okunempilo esandleni

Ukugcina isisindo esihle ekukhulelweni, kufanele udle ukudla okunothe nge-fiber, amaprotheni nezithelo. Kulesi sigaba, owesifazane akufanele alandele noma ikuphi ukudla ukuze anciphise isisindo futhi ukudla akudingeki kube nemingcele emikhulu, kepha kufanele ahlale enempilo futhi ngezikhathi ezijwayelekile ukuze ingane ithole izakhamzimba njalo futhi igcine ukukhula kwayo ngendlela efanele.

Ngakho-ke, kufanele ubheje ngobisi, ama-yogathi noshizi onamafutha, izithelo, imifino nenyama ehlukahlukene, ngokugxila kakhulu kwikhwalithi yokudla, hhayi kuma-calories. Ngezansi kunohlu lwamathiphu wokugcina isisindo ngesikhathi sokukhulelwa:

1. Inkululeko yokudla yonke into, kodwa ngokulinganisela

Owesifazane okhulelwe ogcine isisindo esanele esigabeni ngasinye sokukhulelwa angazizwa ekhululekile kakhulu ekukhetheni ukudla, kepha ikhwalithi yokudla kufanele igcinwe. Ukudla kufanele kudliwe njalo ngo-3h - 3: 30h, ngamanani amancane futhi kufanele kucebe nge-fiber, amavithamini namaminerali.

Ngakho-ke, umuntu kufanele akhethe ilayisi elinsundu, ubisi olusikiwe nemikhiqizo evela kanye nezithelo zohlobo lwe-dessert ekudleni okuyinhloko nokudla okulula. Inyama ebomvu ingaba yingxenye yemenyu izikhathi ezimbili kuya kwezi-3 ngesonto, kepha kusadingeka ugweme ukudla okuthosiwe namalungiselelo anamafutha kakhulu, ngaphezu kwebhekoni, isoseji, isalami kanye nesoseji. Bona okuningi mayelana nokuthi ukudla okumibalabala kungayithuthukisa kanjani impilo.

2. Yidla isaladi ngaphambi kokudla okukhulu

Ukudla isaladi ngaphambi kwenkambo eyinhloko yesidlo sasemini neyasebusuku kusiza ukunciphisa inani lokudla okudliwayo nokuvimbela ukwanda ngokweqile kwe-glycemia ngemuva kokudla. Ngaphezu kokuba nombala, isaladi kufanele lifake imifino eluhlaza emnyama efana ne-kale, njengoba icebile nge-folic acid ebalulekile ekuthuthukiseni uhlelo lwemizwa lomntwana. Kubalulekile futhi ukukhumbula ukuthi imifino ezodliwa ingaphekiwe idinga ukugezwa kahle ihlanzwe, nokuthi lolu hlobo lwesaladi kufanele luvinjelwe lapho kudliwa ngaphandle kwekhaya, ngoba lungangcoliswa futhi lubangele i-toxoplasmosis. Bona ukuthi yini ukudla okunobungozi be-Toxoplasmosis.

3. Gwema usawoti oweqile

Usawoti omningi kufanele ugwenywe ukuze kungabikho ukugcinwa koketshezi kanye nengozi yokuba nomfutho wegazi ophezulu, okungaholela ezingcupheni zokukhulelwa njenge-pre-eclampsia. Ngaphezu kwalokho, izinguquko ze-hormonal ezenzeka ngesikhathi sokukhulelwa sezivele zidala ukugcinwa koketshezi, okwenza kubaluleke kakhulu ukulawula usawoti ngalesi sikhathi. Ngakho-ke, umuntu kufanele anciphise inani likasawoti elingeziwe ukulungiselela ukudla, ancamele amakhambi anamakha afana nogalikhi, iparsley ne-thyme, nokugwema imikhiqizo yezimboni enosawoti omningi, njengokudla okuhlanganisiwe okuhlanganisiwe nokudla okubandayo okufriziwe. Bona izingozi nezinkinga ze-pre-eclampsia.

4. Phuza uketshezi oluningi

Ngesikhathi sokukhulelwa kubaluleke kakhulu ukwandisa uketshezi oludlayo lube ngu-2.5 L ngosuku, ikakhulukazi amanzi. Amanzi asiza ukunciphisa ukugcinwa koketshezi futhi avimbele ukuqunjelwa, ngaphezu kokubaluleka ekususeni imikhiqizo ekuguqulweni kwengane okumele kuqedwe. Owesifazane okhulelwe ubuye aphuze amajusi emvelo netiye ezingenashukela, noma kunjalo amanye ama-teas awanconywa ngalesi sikhathi, njengetii le-boldo nesinamoni. Bheka uhlu oluphelele lwetiye owesifazane okhulelwe angakwazi ukulithatha.

5. Ongakwenza ngokulangazelela amaswidi

Lapho ukuhahela amaswidi kufika, ukusabela kokuqala kufanele kusaba ukukugwema noma ukukukhohlisa ngokudla izithelo, ngoba ushukela uyalutha futhi kuba nzima ngokwengeziwe ukumelana nesifiso. Kodwa-ke, lapho ukulangazelela amaswidi kunganqandeki, umuntu kufanele akhethe cishe izikwele ezi-2 zikashokoledi omnyama futhi kuyaqabukela ngophudingi abathandekayo. Kubalulekile futhi ukukhumbula ukuthi isikhathi esihle sokudla amaswidi kungemuva kokudla okukhulu, lapho kudliwe isaladi eningi, ngoba lokhu kuzonciphisa umphumela kashukela egazini.

6. Yiba nokudla okulula okunempilo esandleni

Ukuba nokudla okulula okunempilo ekhaya nasesikhwameni sakho kuwusizo lapho kuvela ukulangazelela ukudla noma usuphumile futhi nesikhathi sokudla sesifikile. Ekhaya, kunconywa ukuba ne-yogurt enamafutha amancane, izithelo ezahlukahlukene, ama-cracker ngaphandle kokugcwaliswa, ushizi omhlophe njenge-ricotta nesinkwa noma i-toast ephelele, ngenkathi esikhwameni ungathatha izithelo ezomisiwe, amakinati namantongomane ngaphandle kokufaka usawoti ukucisha indlala njengokudla okuphelele kakhulu akunakwenziwa.

Ngakho-ke, abesifazane abakhulelwe abanesisindo esanele kufanele balondoloze ukunakekelwa ngokudla kwabo, yize bengenayo imikhawulo emibi kanye nemikhawulo. Ukudla okunempilo kuzogcina ukukhuluphala kwesisindo, kunikeze izakhamzimba ezidingekayo ekukhuleni kwengane okuhle, kugcine umama nengane bephilile futhi kukhuthaze ukwehla kwesisindo sowesifazane ngemuva kokukhulelwa. Bona ukuthi yikuphi ukudla okungavunyelwe kwabesifazane abakhulelwe.