Iqiniso Mayelana Nenzalo Nokuguga

-Delile

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Ngokuvamile sicabanga ukuthi ukugxila empilweni yonke ekudleni okulinganiselayo kuwukubheja kwethu okuhle kakhulu. Kepha ngokocwaningo olusha olushicilelwe ku Izinqubo zeNational Academy of Sciences, ukuphatha isilinganiso sama-macronutrients esiwadlayo impilo yethu yonke kungasiza ekuthuthukiseni ukuzala nempilo.

Ocwaningweni, abacwaningi babeka amagundane angama-858 kokunye kokudla okuhlukahlukene okungama-25 ngamazinga ahlukahlukene wamaprotheni, i-carb, amafutha kanye nokubalwa kwekhalori. Ezinyangeni eziyishumi nanhlanu ocwaningweni, balinganisa amagundane abesilisa nabesifazane ngempumelelo yawo yokuzala. Kubo bobabili ubulili, isikhathi sempilo sabonakala sandisiwe ku-carb ephezulu, uhlelo olunamaprotheni aphansi, ngenkathi umsebenzi wokuzala ukhuliswa ekudleni okuphezulu kwamaprotheni, okuphansi kwe-carb.

Lolu cwaningo luselusha, kepha ososayensi abathintekayo bacabanga ukuthi kungaba isu elingcono lempumelelo yokuzala kunokwelashwa kwamanje. "Njengoba abesifazane beqhubeka nokubambezeleka ekutholeni izingane, isidingo sosizo lobuchwepheshe bokuzala siyakhula," kusho umlobi wocwaningo uDkt Samantha Solon-Biet waseCharles Perkins Center e-University of Sydney."Ngokuqhubeka nezifundo, kungenzeka ukuthi esikhundleni sabesifazane abanenzalo abasebenzise ngokushesha amasu e-IVF, kungasungulwa elinye isu lokushintsha isilinganiso sama-macronutrients okudla ukuze kuthuthukiswe ukuzala kwabesifazane. Lokhu kungagwema isidingo sokungenelela kwezokwelapha, ngaphandle amacala anzima kakhulu."

Ukusisiza ukuthi sibeke umsoco, ukuguga, nokuzala endaweni efanele, saxhumana nabachwepheshe abambalwa.

Kungani amaprotheni okukhulelwa?

Kunengqondo ukuthi amaprotheni angathuthukisa inzalo, ngokusho kwesazi sezokudla uJessica Marcus, RD. "Empeleni, umama odla amakhalori anele kodwa anganele amaprotheni angathola isisindo esiningi kodwa agcine esenengane ephansi yokuzalwa. Ukudla okunganele nakho kungaba nomthelela ekuvuvukeni. Imithombo emihle ubhontshisi, imidumba, amantongomane nembewu, inkukhu, inciphile inyama, ubisi nenhlanzi."

Ngenkathi izidingo zamaprotheni zingabonakala kakhulu njengoba uzama ukukhulelwa, kusekuningi esingakwazi. "Ngingaxwayisa abesifazane ukuthi bangaqali ukudla ama-oz steaks angama-20 kathathu ngosuku," kusho uLiz Weinandy, MPH, RD, LD, isazi sokudla esidla iziguli e-The Ohio State University Wexner Medical Center esike yahlanganisa nabantu be-OB / GYN. "Uma owesifazane efuna ukukhuphuka kancane ekudleni amaprotheni, lokho kungaba kuhle - kepha gxila ekudleni imithombo emincane engacutshungulwa kakhulu. Ngamanye amagama, yehlisa inyama yasemini, izinja ezishisayo, ne-salami futhi wandise imithombo enciphile, njenge amaqanda enkukhu, amahlandla ambalwa ngesonto. " (Futhi gwema lokhu Kudla Okungu-6 Okungakhawulelwe Ngesikhathi Sokukhulelwa.)

Ingabe kukhona okunye ukudla noma amaqembu okudla athuthukisa inzalo?

NgokukaMarcus no-Weinandy, ukugxila ebhalansini kusebenza ngokukhethekile. Kuzwakala kulula, kepha iningi labesifazane alikho. "Tshala ukudla okufana nemifino emisha, izithelo, nezinhlamvu ezigcwele kumele kube yisisekelo sokudla," kusho uMarcus. "Bahlinzeka ngamavithamini, amaminerali, kanye nama-phytonutrients ezinkanyezi ngaphambi kokubeletha njenge-folate yokuvimbela ukukhubazeka kwe-neural tube, insimbi ukuze kugcinwe umthamo wegazi owandayo, i-calcium yokwakhiwa kwamathambo kanye nokulawulwa koketshezi, kanye ne-vitamin C yokuthuthukiswa kwamazinyo namathambo."

Ukugxila kumafutha asemqoka nakho kungasebenza. "Imikhiqizo yobisi egcwele uwoyela njengobisi lonke neyogathi ingakhuphula nokuzala," kusho uWeinandy. "Lokhu kuphambene nokuhlakanipha okuvamile kanye nemihlahlandlela yamanje yokuthi wonke umuntu, kubandakanya nabesifazane abazama ukukhulelwa, kufanele badle imikhiqizo yobisi enamafutha amancane noma engenawo amafutha. Abanye ochwepheshe bakholelwa ukuthi kukhona izinhlanganisela ezitholakala emikhiqizweni yobisi enamafutha agcwele ezuzisayo ekukhulelweni."

Nakuba ucwaningo lwamafutha lusaqala futhi luqagela, labo abafuna ukukhulelwa bangase bafune ukukucabangela. "Uma abesifazane belandela ukudla okunempilo okuphelele, ukunikezwa ngobisi olugcwele okunamafutha ngosuku kabili, kufanele uzame," kusho uWeinandy, oxwayisa ngokuthi lokhu kungenzeka kungasebenzi uma ungadli ukudla okunokulinganisela okunye . "Ngaphezu kwalokho, amafutha amaningi anempilo angase futhi asekele ukukhulelwa. Ikakhulukazi, i-omega-3s etholakala ku-avocado, izinhlanzi ezinamafutha, amafutha omnqumo, namantongomane kanye nembewu kuyisiqalo esihle. Ukushintsha amafutha anempilo encane ngalawa anempilo kuhle. " (Thola ukuqonda okungcono kwalezi Zinsumansumane Zokuzala: Iqiniso Ehlukanisayo Kwinganekwane.)

Ingabe umsoco Okuningi kubalulekile ekuzaleni njengoba sikhula?

Kubalulekile ukukhumbula ukuthi ukuzala kukodwa, futhi kuphakama ezindaweni ezihlukile kithi sonke. "Emva kwalokho, ukukhulelwa kuya kuba nzima ngokwengeziwe," kusho uMarcus. "Lapho singenza okuningi ukugcina umzimba uphilile, amathuba ethu angcono. Ngenkathi singeke silawule inqubo yokuguga, singakwazi ukulawula lokho esikudlayo futhi sinikeze umzimba amabhulokhi afanele okwakha amaseli nezicubu ezinempilo, sibeka isisekelo esiqinile sokukhulelwa ngempumelelo. "

Njengoba ukuzala ngokuvamile kwehla njengoba sikhula, ukwenza izinqumo ezihlakaniphile nsuku zonke kubalulekile njengoba abesifazane bebheka ukuphatha izingane kamuva empilweni. "Cishe yonke into ezungeze ukuba nempilo ibaluleke kakhulu ekuzaleni njengoba sikhula," kusho uWeinandy. "Ukuqinisekisa ukulala ngokwanele, ukwenza imisebenzi ejwayelekile nokwehlisa amazinga okuxineka ngaphezu kokudla ukudla okunomsoco nokunempilo konke kubalulekile empilweni yethu ngokujwayelekile, ngakho-ke kungani bekungafanele kube nokukhulelwa futhi?"

Ngokuka-Weinandy, isu elizuzisa kakhulu lokuthuthukisa ukuzala eminyakeni yobudala yokuzala ukulandela ukudla okunempilo jikelele iphethini. "Ngicabanga ukuthi sihlala njalo sifuna ukudla okuthile noma isakhamzimba ukwengeza noma ukukhipha ekudleni kwethu, kodwa lokho kuswele isikebhe," esho. "Ngingathanda ukuthi abesifazane banoma yibuphi ubudala, futhi ikakhulukazi labo abazama ukukhulelwa, babheke isithombe esikhulu futhi baqiniseke ukuthi bathola izithelo nemifino eningi, ikakhulukazi okusanhlamvu okuphelele, amafutha anempilo, njalonjalo. Kwesinye isikhathi sithola lokho sigxile kuphrotheni elilodwa elifana nezakhi, kulokhu-ukuthi sizungezisa amasondo ethu ngaphandle kokukukhombisa. "

Yini ongayenza manje?

NgokukaMarcus no-Weinandy, lezi yizinyathelo abesifazane asebezithwele kakade abangazithatha:

• Gxila kuphethini yokudla okunempilo jikelele enamaprotheni anele, izithelo nemifino eningi, ikakhulu okusanhlamvu okuphelele, okusabhontshisi namafutha anempilo njengalawo atholakala ezinhlanzini, amantongomane, ukwatapheya kanye namafutha omnqumo.

• Qiniseka ukuthi indlela odla ngayo iyahlukahluka ukugwema noma yikuphi ukushoda kwamavithamini namaminerali, futhi awudli ukudla okufanayo usuku nosuku.

• Khetha ukudla okuvamile nokudla okulula okususelwa kumaprotheni, i-fiber, namafutha enempilo, angasiza ukugcina amazinga kashukela egazini azinzile. Lokhu kusiza amazinga e-insulin ukuthi azinze, futhi kuqalise ukugeleza kwamazinga amahomoni anempilo kuwo wonke umzimba.

• Ivithamini yangaphambi kokubeletha ingasiza ekugcwaliseni izikhala zokudla. Zama uvithamini osuselwa ekudleni ngoba bavame ukuncola kangcono.

• Ukukhetha ukudla okuphekiwe okuphelele, okucutshungulwe kancane kuhle.

• Beka isikhathi esisithathayo ukuze udle kahle, ngoba akuthinti ukuzala kwakho kuphela kodwa nokuthinta ukukhula kwengane esibelethweni nangemva kokuzalwa.

• Musa ukuzishaya ngokudla okudlayo. Inani elincane lokudla "okungenamsoco" akunakugwenywa futhi KULUNGILE.

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