Ukutya ngokufanelekileyo ngexesha lokukhulelwa

Abafazi abakhulelweyo kufuneka batye ukutya okunesondlo.

Ukwenza umntwana ngumsebenzi onzima emzimbeni womfazi. Ukutya ngokulungileyo yenye yezona zinto zibalaseleyo onokuzenza ukunceda umntwana wakho akhule kwaye akhule ngesiqhelo.

Ukutya ukutya okusempilweni kunokunceda ekuthinteleni:

• Ukutyeba kakhulu
• Isifo seswekile
• Ithuba lokufuna icandelo le-C
• I-anemia kunye nosulelo kumama
• Ukuphilisa kakubi
• Ukuzalwa kwangoko kosana
• Umntwana ozelwe enesisindo esiphantsi

Inani lokufumana ubunzima obunempilo ekukhulelweni liyahluka. Ezi zikhokelo ngokubanzi:

• Ukufumana ubunzima obuqhelekileyo kumfazi ophilileyo ngama-25 ukuya kuma-35 eepawundi (i-11 ukuya kwi-16 yeekhilogram).
• Abafazi abagqithisileyo kufuneka bafumane kuphela i-10 ukuya kwi-20 yeepawundi (i-4 ukuya kwi-9 yeekhilogram) ngexesha lokukhulelwa.
• Abasetyhini abangaphantsi kwesisindo okanye abasetyhini abanamawele (amawele okanye nangaphezulu) kufuneka bazuze iiponti ezingama-35 ukuya kwezingama-45 (i-16 ukuya kuma-20 eekhilogram) xa ukhulelwe.

Buza umboneleli wakho wezempilo ukuba ungakanani ubunzima ekufuneka ubufumene.

Ukutya ezimbini akuthethi ukutya ukutya okuphindwe kabini. Abafazi abakhulelweyo bafuna malunga neekhalori ezingama-300 ezongezelelweyo ngosuku. Kodwa, apho ezi khalori zivela khona.

• Ukuba utya iilekese okanye ukutya okungenamsoco, iikhalori ezingaphezulu aziboneleli ngezakha mzimba iimfuno zomntwana wakho.
• Ngenxa yoko, umntwana wakho okhulayo uya kufumana iivithamini kunye neeminerali azifunayo emzimbeni wakho. Impilo yakho inokubandezeleka.

Endaweni yokutya okungafunekiyo, khetha ukutya oku:

• Iphezulu kwiiprotheni
• Sityebile kwi-omega-3 i-polyunsaturated fats kwaye isezantsi kwi-trans fat kunye ne-saturated fats
• Iswekile esezantsi (iswekile inika kuphela iikhalori ezingenanto) okanye icarbohydrate ecoliweyo ephezulu kwifayibha

Ezinye izondlo ezifunwa ngumntwana wakho zezi:

• I-calcium, yokukhula okunempilo.
• Intsimbi, yokunikezelwa kwegazi lomntwana. Ikwathintela i-anemia kunina.
• I-Folic acid, yokunciphisa umngcipheko wespina bifida (ukuvala okungagqitywanga komqolo womqolo), i-anencephaly (isiphene sobuchopho), kunye nezinye iziphene zokuzalwa.

Ukutya ukutya okujikelezileyo kunye nazo zonke izondlo ezifanelekileyo kunye nokufumana ubuncinci imizuzu engama-30 yokuzivocavoca ngosuku kubalulekile ukukhulelwa okunempilo. Uninzi lwabasetyhini abakhulelweyo ngesiqhelo, inani elifanelekileyo leekhalori zezi:

• Malunga neekhalori ezili-1,800 ngemini ngexesha lekota yokuqala
• Malunga neekhalori ezingama-2, 200 ngosuku kwikota yesibini yesibini
• Phantse ii-calories ezingama-2,400 ngosuku kwikota yesithathu

Isonka, isiriyeli, irayisi, kunye nepasta:

• Yitya i-9 ukuya kwi-11 servings ngosuku.
• Oku kutya kukunika ii-carbohydrate. Zijika zibe ngamandla omzimba wakho kunye nokukhula komntwana wakho.
• Ukutya okuziinkozo kunye neemveliso ezinqatyisiweyo zine-folic acid kunye nentsimbi.

Imifuno:

• Imifuno ngumthombo olungileyo weevithamini A kunye no-C, i-folic acid, isinyithi kunye nemagnesium.
• Yitya ii-servings ezi-4 ukuya kwezi-5 ngosuku.
• Zama ukufumana ubuncinci i-2 yenkonzo yakho yemihla ngemihla eluhlaza, imifuno enamagqabi.

Isiqhamo:

• Yitya i-servings ezi-3 ukuya kwezi-4 ngosuku.
• Iziqhamo zikunika iivithamini A no-C, potasium, kunye nefayibha. Khetha iziqhamo kunye nejusi. Zikulungele kuneziqhamo ezinqabileyo okanye ezinqatyisiweyo. Yitya ukutya okunevithamini C okuninzi, njengeziqhamo zesitrasi, iivatala, kunye namajikijolo. Zama ukunqanda iijusi ezineswekile okanye iswekile eyenziweyo.

Ubisi, iyogathi, kunye netshizi:

• Yitya i-servings ezi-3 ngosuku.
• Iimveliso zobisi zingumthombo omkhulu weprotein, calcium, kunye ne-phosphorus. Ukuba ufuna ukunciphisa i-calories kunye ne-cholesterol, khetha iimveliso zobisi ezingabonakaliyo.

Inyama, iinkukhu, intlanzi, iimbotyi ezomileyo, amaqanda kunye namandongomane:

• Yitya i-servings ezi-3 ngosuku.
• Ukutya okuvela kweli qela yimithombo elungileyo yeevithamini ze-B, iiprotein, i-iron kunye ne-zinc.

Amafutha kunye neeoyile

Udinga inani elilinganiselweyo lamafutha kwisidlo sakho kuwe nakumntwana wakho okhulayo. Amafutha abonelela ngamandla exesha elide ekukhuleni kwaye ayimfuneko ekukhuleni kwengqondo. Abasetyhini abaneemfuno ezizodwa zokutya kufuneka bacwangcise ukutya kwabo ngononophelo ukuqinisekisa ukuba bafumana isondlo abasifunayo. Thetha nomboneleli wakho okanye umntu otya ukutya okutyayo ukuba unokutya okukhethekileyo, okufana:

• Imifuno okanye imifuno
• I-Lactose ayinyamezelani
• Ayinagluten

Abafazi abakhulelweyo kufuneka basele iziselo ezininzi. Gwema iziselo kunye ne-caffeine kunye noshukela. Buza umboneleli wakho ukuba ungakanani ulwelo omele ulufumane ngosuku ngalunye.

Kuya kufuneka uthathe ivithamini yokubeleka ene-folic acid, isinyithi, kunye nezinye iivithamini kunye neeminerali ezifunwa ngabo bonke abantu basetyhini. Umboneleli wakho angakunika iyeza leevithamini. Unokufumana iivithamini zaphambi kokubeletha ekhawuntareni.

Nangona kungekho mntu waziyo ukuba kutheni, uninzi lwabasetyhini abakhulelweyo banqwenela ukutya okuthile. Isenokuba ngenxa yotshintsho lwehomoni. Ezi nkanuko zihlala zidlula emva kweenyanga ezintathu zokuqala.

Ngethuba nje ufumana zonke izondlo ozifunayo kunye nosana lwakho, kulungile ukuba ube nokutya okunqwenela njalo kunye.

Ngamanye amaxesha, abasetyhini abakhulelweyo baya kufumana iminqweno engaqhelekanga yezinto ezingezizo ukutya, ezinjengomdaka, udongwe, isepha yokuhlamba impahla, okanye iichips. Oku kubizwa ngokuba yi-pica, kwaye kunokubangelwa yintsimbi encinci egazini, ekhokelela kwi-anemia. Yazisa umboneleli wakho ukuba unayo le minqweno.

Unonophelo ngaphambi kokubeleka - ukutya ngokufanelekileyo

IBerger DS, iNtshona EH. Isondlo ngexesha lokukhulelwa. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ii-eds. Ii-Obstetrics zikaGabbe: Ukukhulelwa okuqhelekileyo kunye neengxaki. Ngomhla we-8. IPhiladelphia, PA: Elsevier; 2021: isahluko 6.

UCline M, u-Young N. Unonophelo lwe-Antepartum. Ku: Kellerman RD, Rakel DP, ii-eds. Unyango lwangoku lukaConn 2021. IPhiladelphia, PA: Elsevier 2021: 1209-1216.

UGregory KD, uRamos DE, uJauniaux ERM. Ukuqonda kwangaphambili kunye nokhathalelo lwaphambi kokubeleka. Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ii-eds. Ii-Obstetrics zikaGabbe: Ukukhulelwa okuqhelekileyo kunye neengxaki. Ngomhla we-8. IPhiladelphia, PA: Elsevier; 2021: isahluko 5.

• Ukukhulelwa kunye nesondlo