Ingabe Ukudla Kwe-Paleo Kunempilo Ngesikhathi Sokukhulelwa?

-Delile

• Izingozi zokudla kwepaleo lapho ukhulelwe
• Izingozi
  
• Kuyini ukudla kwe-paleo?
• Izinzuzo zokudla kwepaleo
• Ingabe kufanele uzame ukudla kwepaleo ngesikhathi sokukhulelwa?
• Ukuthatha

Ngesikhathi sokukhulelwa, kubalulekile ukudla okunempilo ngangokunokwenzeka ukuze uhlale unamandla futhi wondle ingane yakho ekhulayo.

Kungenzeka ukuthi wezwa ngezinzuzo zokudla kwepaleo, noma ukudla "isitayela se-caveman" ngokulandela imikhuba yokhokho bakho abazingeli-abaqoqi. Ukudla kwe-paleo kubandakanya ukusika ukudla okuningi okulinyiwe nokwenziwe.

Uma ukhulelwe, kubalulekile ukunciphisa ukudla okungenamsoco, uthathe amavithamini akho abeletha, futhi udle ukudla okunempilo okuhlukahlukene. Kepha kungaphepha ukuqala ukudla okunomkhawulo lapho ulindele. Ukuqeda ngokuphelele imithombo yamandla yobisi ne-carbohydrate njengamabele, isibonelo, kungahle kungaphephi enganeni yakho ezolindeleka.

Nakhu ukuthi kungani ungahle ufune ukubambezela ngokuqhubeka nepaleo kuze kube ngemuva kokukhulelwa.

Izingozi zokudla kwepaleo lapho ukhulelwe

Kunocwaningo oluncane olutholakalayo mayelana nezingozi ezithile kanye nezinzuzo zokudla kwe-paleo nokukhulelwa.

Kepha kube nezifundo ezimayelana nabesifazane abakhulelwe abadla ukudla okunama-protein amaningi, ukudla okune-carbohydrate ephansi. Lezi ngezinye zezimiso eziyisisekelo umuntu othile ekudleni kwe-paleo angazilandela.

Ucwaningo olushicilelwe ephephabhukwini i-Hypertension luthole ukuthi abesifazane abandisa ukudla kwabo inyama nenhlanzi ngesikhathi sokukhulelwa sekwedlule isikhathi babeletha izingane ezakhombisa umfutho wegazi ophakeme kamuva empilweni.

Olunye ucwaningo luthole ukuthi ukudla inani eliphakeme lenyama ebomvu namanani aphansi ama-carbohydrate ngesikhathi sokukhulelwa kuhlotshaniswa nokukhula komntwana okunciphile kanye nesisindo sokuzalwa esiphansi lapho ubeletha. Futhi kungakhuphula uketshezi lwe-cortisol ekuphenduleni ekucindezelekeni kwengqondo lapho ingane ifinyelela ebudaleni.

Inothi elilodwa elihle mayelana nokudla kwepaleo ukuthi akukukhuthazi ukuthi uqede ngokuphelele ama-carbohydrate. Usengadla izithelo nemifino, kufaka phakathi okunesitashi njengamazambane, njengengxenye yohlelo. Iphinde ikhuthaze ukudla amafutha anempilo nenyama yezilwane ezondliwe ngotshani. Uma ulandela ukudla kwe-paleo ngesikhathi sokukhulelwa, unganciphisa izingozi ezihambisana nokudla okuphezulu kwamaprotheni ngokukhetha ukusikeka okunamafutha enyama. Uyakhuthazwa futhi ukuthi uphuze amanzi amaningi. Kubalulekile ukuhlala unamanzi ngesikhathi sokukhulelwa.

Kudingeka izifundo eziningi ukuhlola imiphumela yesikhashana neyesikhathi eside yezempilo yokudla kwe-paleo kwabesifazane abakhulelwe kanye nezingane zabo ezizayo.

Uma usuvele ulandela ukukhulelwa kokudla kwe-paleo, buza udokotela wakho ukuthi kuphephile yini ukuthi uqhubeke.

Izingozi

• Ukusetshenziswa kwenyama nenhlanzi ngesikhathi sokukhulelwa sekwephuzile kungadala umfutho wegazi ophakeme we-systolic enzalweni kamuva empilweni.
• Inani eliphakeme lamaprotheni ezilwane kanye namanani aphansi ama-carbohydrate ngesikhathi sokukhulelwa kuhlotshaniswa nokukhula okukhulayo komntwana kanye nesisindo sokuzalwa esiphansi.

Kuyini ukudla kwe-paleo?

Ukulandela i-paleo diet kusho ukulingisa indlela abazingeli-abaqoqi abadla ngayo ngesikhathi se-Paleolithic, cishe eminyakeni eyizigidi ezi-2.5 kuya kweziyi-10 000 edlule. Ukusho okusobala, zazingekho izitolo zokudla ngaleso sikhathi. Ukudla kuncike kakhulu kulokho okwakutholakala ngaphambi kokulima nokucutshungulwa kokudla. Uhlu lokudla olwamukelekayo luyahlukahluka kancane ngokuya ngomthombo.

Ukudla okuyisisekelo kwe-paleo kufaka:

• inyama enciphile
• izithelo
• inhlanzi
• imifino, kufaka phakathi izilimo eziyizigaxa ezinesitashi nezimpande
• amantongomane nembewu

Ekudleni kwe-paleo, ngokujwayelekile uzokugwema konke ukudla okucutshunguliwe. Okunye ukudla okufanele ukugweme ekudleni kwe-paleo kufaka:

• okusanhlamvu
• imidumba
• imikhiqizo yobisi
• ushukela ocwengileko
• usawoti
• amazambane amhlophe

Izinzuzo zokudla kwepaleo

Uma ungakhulelwe, izinzuzo zokudla kwe-paleo zingafaka:

• ukunciphisa ukuvuvukala
• ukuncipha komzimba
• ngcono ukubekezelelana glucose
• ukwanda kokulawula ukudla

Yize ezinye zalezi zingabonakala zizinhle, ukuzincisha ukudla ukuze unciphise isisindo ngesikhathi ukhulelwe kungaba yingozi, ngokusho kwe-American Pregnancy Association. Ukube ubunesisindo esinempilo ngaphambi kokukhulelwa, uzofuna ukuthola amakhilogremu angama-25-35 ezinyangeni eziyisishiyagalolunye ezilandelayo. Ungahle udinge ukuzuza okuningi noma ngaphansi, kuya ngokuthi ubukhuluphele ngokweqile, ukhuluphele, noma ukhuluphele ngaphambi kokukhulelwa.

Ama-carbohydrate nawo awumthombo obalulekile wamandla ngesikhathi sokukhulelwa. Abesifazane abakhulelwe badinga ama-carbohydrate ayisithupha kuya kwayishumi nanye ngosuku. Zikunikeza amandla owadingayo, ngenkathi unikela:

• ifayibha
• insimbi
• Amavithamini B
• izinhlobonhlobo zamaminerali

Okuhlukile kokuya kuzidingo ze-carbohydrate ngesikhathi sokukhulelwa kungaba uma utholwe unesifo sikashukela sokukhulelwa. Khuluma nodokotela wakho ngezindlela zokuphatha ukudla kwakho nokugcina ushukela wegazi lakho ubheke.

Ingabe kufanele uzame ukudla kwepaleo ngesikhathi sokukhulelwa?

Ucwaningo oluningi luyadingeka ukuhlola ubungozi nezinzuzo zokudla kwe-paleo ngesikhathi sokukhulelwa. Kepha ochwepheshe bakugcizelela ukubaluleka kokudla izinhlobo ezahlukene zokudla okunomsoco uze ukuhambise.

Esikhundleni sokulandela ukudla okunomkhawulo, zama ukudla izinto ezahlukahlukene ezinempilo ezivela emaqenjini okudla ayisisekelo esidlweni ngasinye. Amaqembu ayisisekelo okudla yilawa:

• amaprotheni nemidumba
• okusanhlamvu
• izithelo
• imifino
• ezinye izindlela zobisi, noma ezicebile nge-calcium
• amafutha enempilo

Naphezu kokufisa ukukhulelwa, zama ukunciphisa ukudla okungenamsoco, ukudla okusheshayo namaswidi ngangokunokwenzeka.

Wena nengane yakho nizozuza ekudleni okunempilo okubandakanya:

• amaprotheni
• i-calcium
• ama-carbohydrate
• amafutha enempilo
• amavithamini namaminerali
• insimbi
• i-folic acid

Ama-carbohydrate abalulekile ngesikhathi sokukhulelwa. Zikunikeza amandla owadingayo futhi zikunikeza amavithamini, amaminerali kanye nefayibha.

Faka esikhundleni se-carbs esetshenzisiwe nge:

• izinkwa zokudla okusanhlamvu okuphelele, ipasta, nokusanhlamvu
• ubhontshisi neminye imidumba
• ubhatata neminye imifino enesitashi
• irayisi elinsundu, i-quinoa, nokunye okusanhlamvu okuphelele
• izithelo

Imikhiqizo yobisi nayo ingaba yingxenye ebalulekile yokudla okunempilo kokukhulelwa. Banikeza umzimba wakho nge-calcium, okuyinto ingane yakho ezodinga ukuyithuthukisa kahle amathambo namazinyo. Uma ungabekezelelani ne-lactose, unenkinga yokungezwani nobisi, noma ukhetha ukungaludli ubisi, kufanele udle ukudla okune-calcium nsuku zonke okufana nemidumba, i-kale, isardadi enamathambo, i-broccoli, nemifino enamaqabunga amnyama. Uma ukhathazekile ukuthi awutholi i-calcium eyanele, khuluma nodokotela wakho mayelana nesengezo esiphephile sokukhulelwa.

Ukuthatha

Uma uhlose ukulandela isitayela se-paleo ngenkathi ukhulelwe, khetha inyama enonile nenhlanzi, engeza amafutha amaningi ezitshalo, futhi udle imifino yezimpande nsuku zonke ukunciphisa izingozi zokudla amaprotheni amaningi. Faka nemidumba futhi, engakusiza ukuthi ufinyelele izidingo zakho zobuntu ngesikhathi ukhulelwe. Qiniseka ukuthi uthatha ivithamini langaphambi kokubeletha nsuku zonke.

Esikhundleni sokulandela ukudla okuqinile njenge-paleo ngesikhathi sokukhulelwa, phokophela ukudla ukudla okunempilo okuhlukahlukene, okuphelele ekudleni ngakunye futhi ugweme ukudla okunamaprotheni amaningi. Faka okusanhlamvu kwakho okucwengile esikhundleni sezinhlamvu ezigcwele, bese unciphisa iziphuzo ezinoshukela nokudla okulula. Phuza amanzi amaningi ukuze uhlale unamanzi. Khuluma nodokotela wakho nodokotela wezokudla mayelana nezidingo zakho zokudla kwansuku zonke nezidingo ze-trimester ngayinye.