Ukukhulelwa Nokudla Okunomsoco

-Delile

• Isifinyezo
• Kuyini umsoco, futhi kungani kubalulekile ngesikhathi sokukhulelwa?
• Ngabe nginezidingo ezikhethekile zokudla okunempilo manje njengoba ngikhulelwe?
• Kufanele ngithole isisindo esingakanani ngesikhathi ngikhulelwe?
• Ngabe ngidinga ukudla amakhalori amaningi lapho ngikhulelwe?
• Yikuphi ukudla okufanele ngikugweme ngesikhathi sokukhulelwa?

Isifinyezo

Kuyini umsoco, futhi kungani kubalulekile ngesikhathi sokukhulelwa?

Ukudla okunomsoco kumayelana nokudla ukudla okunempilo futhi okunempilo ukuze umzimba wakho uthole izakhamzimba ezikudingayo. Amakhemikhali yizinto ekudleni okudingwa yimizimba yethu ukuze ikwazi ukusebenza futhi ikhule. Kubandakanya ama-carbohydrate, amafutha, amaprotheni, amavithamini, amaminerali namanzi.

Uma ukhulelwe, ukudla okunomsoco kubaluleke kakhulu kunanini ngaphambili. Udinga izakhi zomzimba eziningi ezibalulekile kunalokho owawudinga ngaphambi kokukhulelwa. Ukukhetha ukudla okunempilo nsuku zonke kuzokusiza unikeze ingane yakho lokho ekudingayo ukuze ikhule. Kuzosiza futhi ukuqinisekisa ukuthi wena nengane yakho nithola isisindo esifanele.

Ngabe nginezidingo ezikhethekile zokudla okunempilo manje njengoba ngikhulelwe?

Udinga i-folic acid, i-iron, i-calcium novithamini D ongaphezulu kunalokho owawudinga ngaphambi kokukhulelwa:

• I-Folic acid ivithamini B engasiza ukuvimbela ukukhubazeka okuthile kokuzalwa. Ngaphambi kokukhulelwa udinga ama-400 mcg (ama-micrograms) ngosuku. Ngesikhathi sokukhulelwa nalapho uncelisa, udinga ama-mcg angama-600 ngosuku ekudleni noma kumavithamini. Kunzima ukuthola leli nani ekudleni kuphela, ngakho-ke udinga ukuthatha isengezo esine-folic acid.
• I-iron ibalulekile ekukhuleni kwengane yakho nasekukhuleni kobuchopho. Ngesikhathi sokukhulelwa, inani legazi emzimbeni wakho liyakhula, ngakho-ke udinga insimbi eyengeziwe wena nengane yakho ekhulayo. Kufanele uthole i-27 mg (milligrams) yensimbi ngosuku.
• I-calcium ngesikhathi sokukhulelwa inganciphisa ubungozi be-preeclampsia, isimo esibucayi sezokwelapha esibangela ukwanda okungazelelwe kwengcindezi yegazi. I-calcium ibuye yakhe amathambo namazinyo engane yakho.
• Abantu abadala abakhulelwe kufanele bathole i-calcium engu-1000 mg (milligram) ngosuku
• Intsha ekhulelwe (eneminyaka eyi-14-18) idinga i-1,300 mg ye-calcium ngosuku
• Uvithamini D usiza i-calcium ukwakha amathambo namazinyo engane. Bonke abesifazane, abakhulelwe noma cha, kufanele ukuthi bathola u-vitamin D ongu-600 IU (amayunithi aphesheya) ngosuku.

Khumbula ukuthi ukuthatha isengezo esiningi kakhulu kungaba yingozi. Isibonelo, amazinga aphezulu kakhulu kavithamini A angadala ukukhubazeka kokuzalwa. Thatha kuphela amavithamini nezengezo zamaminerali ezinconyelwa ngumhlinzeki wakho wezempilo.

Udinga amaprotheni amaningi uma ukhulelwe. Imithombo enempilo yamaprotheni ifaka phakathi ubhontshisi, uphizi, amaqanda, inyama engenamafutha, ukudla kwasolwandle, namantongomane nembewu engenawo usawoti.

I-Hydration kungenye ukukhathazeka okukhethekile kokudla ngesikhathi sokukhulelwa. Uma ukhulelwe, umzimba wakho udinga amanzi amaningi ukuze uhlale unamanzi futhi usekele impilo engaphakathi kuwe. Ngakho-ke kubalulekile ukuphuza uketshezi olwanele nsuku zonke.

Kufanele ngithole isisindo esingakanani ngesikhathi ngikhulelwe?

Ubukhulu besisindo okufanele usithathe buxhomeke empilweni yakho nokuthi ulinganise kangakanani ngaphambi kokukhulelwa:

• Uma ubunesisindo esijwayelekile ngaphambi kokukhulelwa, kufanele uthole cishe amaphawundi angama-25 kuye kwangama-35
• Uma ngabe wawukhuluphele ngaphambi kokukhulelwa, kufanele uthole okuningi
• Uma ubukhuluphele ngokweqile noma ubukhuluphele ngaphambi kokukhulelwa, kufanele uzuze kancane

Buza kumhlinzeki wakho wokunakekelwa kwezempilo ukuthola ukuthi kungakanani ukuzuza kwesisindo ngesikhathi sokukhulelwa okunempilo kuwe. Kufanele uthole isisindo kancane kancane ngesikhathi ukhulelwe, ngesisindo esiningi esitholwe ku-trimester yokugcina.

Ngabe ngidinga ukudla amakhalori amaningi lapho ngikhulelwe?

Mangaki amakhalori owadingayo ancike emigomweni yakho yokuthola isisindo. Umhlinzeki wakho wezokunakekelwa kwempilo angakutshela ukuthi kufanele ube yini umgomo wakho, ngokuya ngezinto ezifana nesisindo sakho ngaphambi kokukhulelwa, iminyaka yakho, nokuthi ushesha kangakanani ukukhuluphala. Izincomo ezijwayelekile yilezi

• Ku-trimester yokuqala yokukhulelwa, awudingi amakholori angeziwe
• Ku-trimester yesibili, uvame ukudinga cishe ama-calories angama-340
• Ku-trimester yokugcina, ungadinga cishe ama-calories angu-450 ngosuku
• Phakathi namasonto okugcina okukhulelwa, ungahle ungadingi amakhalori angeziwe

Khumbula ukuthi akuwona wonke ama-calories alinganayo. Kufanele udle ukudla okunempilo okugcwele izakhamzimba - hhayi "ama-calories angenalutho" afana nalawo atholakala kuziphuzo ezibandayo, amaswidi, nama-dessert.

Yikuphi ukudla okufanele ngikugweme ngesikhathi sokukhulelwa?

Ngesikhathi sokukhulelwa, kufanele ugweme

• Utshwala. Asikho isamba sotshwala esaziwayo esiphephile ukuthi owesifazane angaphuza ngesikhathi sokukhulelwa.
• Izinhlanzi ezingaba namazinga aphezulu e-mercury. Nciphisa i-tuna emhlophe (albacore) kuma-oun ayi-6 ngesonto. Ungadli i-tilefish, ushaka, i-swordfish, noma i-king mackerel.
• Ukudla okungenzeka ukuthi kuqukethe amagciwane angadala ukugula okubangelwa ukudla, kufaka phakathi
  • Ukudla kwasolwandle okubhemayo okufriji njenge-whitefish, i-salmon, ne-mackerel
  • Izinja ezishisayo noma inyama yokudla ngaphandle uma kushisa kushubile
  • Inyama efrijini iyasakazeka
  • Ubisi olungenamvubelo noma amajusi
  • Amasaladi enziwe esitolo, njengenkukhu, iqanda, noma isaladi le-tuna
  • Ushizi othambile ongafakwanga ubisi, njenge-feta engasetshenziswanga, i-Brie, i-queso blanco, i-queso fresco, noshizi oluhlaza okwesibhakabhaka
  • Amahlumela aluhlaza kwanoma yiluphi uhlobo (kufaka phakathi i-alfalfa, i-clover, isithombo, nobhontshisi we-mung)
• I-caffeine eningi kakhulu. Ukuphuza amanani amaningi e-caffeine kungaba yingozi enganeni yakho. Inani elincane noma elilinganisiwe le-caffeine (ngaphansi kuka-200 mg (milligrams) ngosuku) libukeka liphephile ngesikhathi sokukhulelwa. Leli inani cishe kuma-ounces angu-12 ekhofi. Kepha kudingeka olunye ucwaningo. Buza kumhlinzeki wakho wezempilo ukuthi ukuphuza inani elilinganiselwe le-caffeine kulungile yini kuwe.