Ukudla okungu-10 okufanele ungakudli ngenkathi uncelisa

-Delile

• 1. Utshwala
• 2. Ikhafeyini
• 3. Ushokoledi
• 4. Garlic
• 5. Ezinye izinhlobo zezinhlanzi
• 6. Ukudla okwenziwe
• 7. Ukudla okuluhlaza
• 8. Izitshalo zokwelapha
• 9. Ukudla okubangela ukungezwani komzimba
• 10. I-Aspartame
• Yini okufanele udle

Ngesikhathi sokuncelisa, abesifazane kufanele bagweme ukuphuza iziphuzo ezinotshwala noma ezine-caffeine ezifana nekhofi noma itiye elimnyama, ngaphezu kokudla okufana negalikhi noma ushokoledi, isibonelo, njengoba kungadlula ubisi lwebele, kuphazamise ukukhiqizwa ubisi noma kuphazamise ukukhula kwengane nempilo. Ngaphezu kwalokho, ukusetshenziswa kwezitshalo zokwelapha akuboniswa ukuthi kuzosetshenziswa ngesikhathi sokuncelisa, umuntu kufanele ngaso sonke isikhathi abonane nodokotela ngaphambi kwesikhathi.

Ukudla kowesifazane ngesikhathi sokuncelisa kufanele kube okuhlukahlukene, okulinganiselayo futhi okunempilo, kubalulekile ukubona ukuthi ngabe ingane izwa i-colic noma ikhala kakhulu ngemuva kokuthi umama edle okunye ukudla okunjengobisi nemikhiqizo yobisi, amakinati kanye nezimfanzi, njengoba ithumbu lengane lisekhona ukwakheka futhi kungasabela ngokuhlaselwa okweqile noma ubunzima bokugaya.

Ukudla okufanele kugwenywe ngesikhathi sokuncelisa yile:

1. Utshwala

Utshwala budlula ngokushesha obisini lwebele, ukuze kuthi ngemuva kwemizuzu engama-30 kuye kwengu-60, ubisi lube nesilinganiso sotshwala esilinganayo nomzimba.

Ukuba khona kotshwala obisini lwebele kungathinta uhlelo lwezinzwa lomntwana kubangele ukozela nokucasula, kufake engcupheni ukukhula kwakhe kwemizwa nezengqondo futhi kubangele nokubambezeleka noma ubunzima ekufundeni ukukhuluma nokuhamba. Ngaphezu kwalokho, umzimba wengane awususi utshwala emzimbeni kalula njengoba wenza kubantu abadala, okungadala ubuthi besibindi.

Iziphuzo ezidakayo zinganciphisa nokukhiqizwa kobisi lwebele futhi zinciphise ukumunca izakhi zomzimba emathunjini omama adingekayo ekukhuleni nasekuthuthukeni kwengane. Ngakho-ke, utshwala kufanele bugwenywe ngangokunokwenzeka ngesikhathi sokuncelisa.

Uma owesifazane efuna ukuphuza utshwala, kunconywa ukuthi ukhiphe ubisi kuqala bese ulugcinela ingane. Kodwa-ke, uma ungakwenzi lokhu, futhi uphuza utshwala obuncane, njenge-1 ingilazi kabhiya noma ingilazi e-1 yewayini, ngokwesibonelo, kufanele ulinde cishe amahora amabili kuya kwamathathu ukuze uphinde uncelise.

2. Ikhafeyini

Ukudla okuphezulu ku-caffeine, okufana nekhofi, i-cola sodas, iziphuzo zamandla, itiye eliluhlaza, itiye lomlingani netiye elimnyama kufanele kugwenywe noma kudliwe kancane ngesikhathi sokuncelisa, lokhu kungenxa yokuthi ingane ayikwazi ukugaya i-caffeine kanye nabantu abadala, nokuningi i-caffeine emzimbeni wengane, ingadala ubunzima bokulala nokucasuka.

Lapho owesifazane emunca inani elikhulu le-caffeine, elilingana nezinkomishi ezingaphezu kuka-2 zekhofi ngosuku, amazinga wensimbi obisini angancipha futhi, ngaleyo ndlela, anciphise amazinga e-hemoglobin yengane, angadala i-anemia.

Okunconywayo ukuphuza izinkomishi ezimbili zekhofi ngosuku, okulingana no-200 mg we-caffeine, noma ungakhetha nekhofi eline-decaffeinated.

3. Ushokoledi

Ushokoledi ucebile ku-theobromine onomphumela ofana nowe-caffeine kanti olunye ucwaningo lukhombisa ukuthi u-113 g kashokholethi unama-240 mg we-theobromine futhi angatholakala kubisi lwebele 2 namahora amahora ngemuva kokungeniswa, okungadala ukucasuka ingane nobunzima bokulala. Ngakho-ke, umuntu kufanele agweme ukudla amanani amaningi kashokolethi noma adle nsuku zonke. Kodwa-ke, umuntu angadla isikwele esingu-28 g sikashokoledi, ohambelana cishe no-6 mg we-theobromine, futhi ongabangeli izinkinga enganeni.

4. Garlic

I-Garlic icebile ngamakhemikhali e-sulphur, lapho ingxenye eyinhloko i-allicin, enikeza iphunga lesici sikagalikhi, futhi uma idliwa nsuku zonke noma ngobuningi ingaguqula iphunga nokunambitheka kobisi lwebele, okungadala ukwenqatshwa kwengane ukuncelisa ibele.

Ngakho-ke, umuntu kufanele agweme ukudla i-garlic nsuku zonke, kungaba ngesimo sokunonga ngokulungiselela ukudla noma ngohlobo lwetiye.

5. Ezinye izinhlobo zezinhlanzi

Izinhlanzi ziwumthombo omkhulu we-omega-3 obalulekile ekukhuleni kwengqondo yomntwana. Kodwa-ke, ezinye izinhlanzi nezinhlanzi zasolwandle nazo zingacebisa nge-mercury, insimbi engaba nobuthi enganeni futhi idale izinkinga ohlelweni lwezinzwa okuholela ekubambezelweni noma kokukhubazeka kwezimoto, ukukhuluma, ukuhamba nokubona kanye nombono wesikhala esiseduze.

Ezinye zezinhlanzi ushaka, i-mackerel, i-swordfish, i-needlefish, i-clockfish, i-marlin fish, i-black cod ne-horse mackerel. I-tuna nezinhlanzi kufanele zikhawulelwe kumagremu ayi-170 ngeviki.

6. Ukudla okwenziwe

Ukudla okusetshenzisiwe ngokuvamile kunothe ngama-calories, amafutha angenampilo noshukela, kanye nokuba nezakhamzimba eziphansi njenge-fiber, amavithamini kanye namaminerali, okungaphazamisa ukukhiqizwa nekhwalithi yobisi lwebele. Ngakho-ke, kunconywa ukuthi unciphise ukudla kwakho ngangokunokwenzeka futhi unikeze ukuthanda ukudla okusha nokwendalo, wenze ukudla okunomsoco ukuhlinzeka zonke izakhamzimba ezidingekayo empilweni yowesifazane kanye nokukhiqizwa kobisi lwekhwalithi lomntwana.

Lokhu kudla kufaka amasoseji, izipisi kanye nokudla okulula, isiraphu noma izithelo ezi-candied, amakhukhi agxishiwe nama-crackers, iziphuzo ezithambile, ama-pizza, i-lasagna nama-hamburger, isibonelo.

7. Ukudla okuluhlaza

Ukudla okuluhlaza njengezinhlanzi ezingavuthiwe ezisetshenziselwa ukudla kwaseJapane, ama-oysters noma ubisi olungasetshenziswanga, ngokwesibonelo, kungumthombo ongaba nobuthi bokudla, okungadala ukutheleleka kwamathumbu kwabesifazane abanezimpawu zohudo noma ukuhlanza, isibonelo.

Yize kungabangeli zinkinga enganeni, ubuthi bokudla bungadala ukoma kwabesifazane, kuphazamise ukukhiqizwa kobisi. Ngakho-ke, ukudla okuluhlaza kufanele kugwenywe noma kudliwe kuphela ezindaweni zokudlela ezethembekile.

8. Izitshalo zokwelapha

Ezinye izitshalo zokwelapha ezifana ne-lemon balm, i-oregano, iparsley noma i-peppermint kungaphazamisa ukukhiqizwa kobisi lwebele, uma lusetshenziswa ngobuningi noma ngohlobo lwetiye noma ukumnika, umuntu kufanele agweme ukusebenzisa lezi zitshalo njengokwelashwa kwanoma yisiphi isifo. Kodwa-ke, uma isetshenziswa ngamanani amancane njengesinongo ekudleni, ayiphazamisi ukukhiqizwa kobisi.

Ezinye izitshalo zokwelapha akufanele zisetshenziswe ngesikhathi sokuncelisa ibele ngoba zingadala izinkinga kumama noma enganeni, futhi kufaka phakathi i-ginseng, i-kava-kava, i-rhubarb, i-star anise, i-grape ursi, i-tiratricol noma i-absinthe, isibonelo.

Kubalulekile ukukhuluma nodokotela ngaphambi kokusebenzisa noma isiphi isitshalo eselaphayo ukuze kuqinisekiswe ukuthi ukuncelisa ibele akukhubazekile, nokuthi kubanga izinkinga kumama noma enganeni.

9. Ukudla okubangela ukungezwani komzimba

Abanye besifazane bangase baguliswe ukudla okuthile kanti nengane ingahle iqale ukungezwani nokudla umama akudlayo ngenkathi encelisa.

Kubalulekile ukuthi owesifazane aqaphele ikakhulukazi lapho esebenzisa noma yikuphi kokudla okulandelayo:

• Ubisi nemikhiqizo yobisi;
• Soy;
• Ufulawa;
• Amaqanda;
• Izithelo ezomile, amakinati namantongomane;
• Isiraphu yommbila nommbila, eyokugcina itholakala kabanzi njengesithako emikhiqizweni yezimboni, engabonakala kulebula.

Lokhu kudla kuvame ukudala ukungezwani komzimba okuningi futhi kungadala izimpawu enganeni njengokubomvu kwesikhumba, ukulunywa, i-eczema, ukuqunjelwa noma uhudo, ngakho-ke kubalulekile ukuthi uqaphele ukuthi kudliwe amahora ayisithupha kuya kwayisishiyagalombili ngaphambi kokuncelisa ingane nezimpawu zokuba khona .

Uma usola ukuthi noma ikuphi kwalokhu kudla kubanga ukungezwani komzimba, kufanele ukukususe ekudleni bese uyisa ingane kudokotela wezingane ayohlolwa, ngoba kunezizathu eziningi ezingadala ukungezwani komzimba nesikhumba sengane ngaphezu kokudla.

10. I-Aspartame

I-Aspartame yisiphungumnandi sokufakelwa okuthi lapho sidliwe siphulwe ngokushesha emzimbeni wowesifazane owenza i-phenylalanine, uhlobo lwe-amino acid, olungadlula lube ubisi lwebele, ngakho-ke, ukusetshenziswa kwalo kufanele kugwenywe ikakhulukazi ezimweni lapho ingane inesifo esibizwa khona i-phenylketonuria, engatholakala ngemuva nje kokuzalwa ngokusebenzisa ukuhlolwa kwesithende. Thola ukuthi yini i-phenylketonuria nokuthi ilashwa kanjani.

Indlela engcono yokushintsha ushukela ukusebenzisa isiphuzo semvelo esitshalweni esibizwa nge-stevia, nokusetshenziswa okuvunyelwe kuzo zonke izigaba zokuphila.

Yini okufanele udle

Ukuthola zonke izakhamzimba umzimba ozidingayo ngesikhathi sokuncelisa ibele, kubalulekile ukuthi udle ukudla okunomsoco okuqukethe amaprotheni afana nenyama engenamafutha, inkukhu engenasikhumba, inhlanzi, amaqanda, amantongomane, imbewu, ukudla okususelwa ku-soy nemidumba, ama-carbohydrate njengesinkwa esinsundu , ipasta, irayisi namazambane abilisiwe, namafutha amahle njengamafutha omnqumo e-virgin noma i-canola. Bona konke ukudla okungadliwa lapho uncelisa, ngemenyu ephakanyisiwe.