Kufuneka ukondla njani xa ukhulelwe
Umxholo
- Ukutya ekufuneka kutyiwe ngexesha lokukhulelwa
- Ukutya ekufuneka sikuphephe
- Ukhetho lwemenyu xa ukhulelwe
Kubalulekile ukuba ngexesha lokukhulelwa umfazi abe nokutya okulungeleleneyo kwaye okuqulathe zonke izondlo eziyimfuneko kokubini impilo kamama kunye nokukhula komntwana. Ukutya kufuneka kutyebile kwiiproteni, iziqhamo kunye nemifuno, kwaye kufuneka kubandakanya ukutya okune-folic acid, i-iron, i-calcium, i-zinc, i-omega-2, i-vitamin A kunye ne-vitamin B12.
Ngesi sizathu, ukutya okufanelekileyo kubalulekile ukuhlangabezana neemfuno zesondlo somfazi kunye nemveku esakhulayo, ukongeza ekubeni kubalulekile ukunceda ukulungiselela umzimba kamama ukuba abeleke kunye nokukhuthaza imveliso yobisi.
Ukutya ekufuneka kutyiwe ngexesha lokukhulelwa
Ukutya ngexesha lokukhulelwa kufuneka kutyebe kwiinkozo, imifuno, iziqhamo, ubisi kunye neemveliso zobisi, iimbotyi, intlanzi kunye nenyama ecekeceke, enje nge turkey kunye nenkukhu. Kubalulekile ukuba ukutya kulungiswe okorhiweyo okanye okutshisiweyo, kuthintelwe ukutya okuqhotsiweyo, ukutya okugayiweyo, ukutya okungumkhenkce kunye nokutya okulungeleyo.
Ukongeza, kubalulekile ukubandakanya ekutyeni kwakho kwemihla ngemihla ukutya okuneevithamini kunye neeminerals kubalulekile kwimpilo kamama nosana, enje:
- Vitamin A: iminqathe, ithanga, ubisi, iyogathi, amaqanda, imango, ibroccoli nepepile etyheli;
- B12 ivithamini: iimveliso zobisi, amaqanda kunye nokutya okuqinileyo;
- Omega 3: ioyile yeflakisi, imbewu yeflakisi, iavokhado, ioyile eyongezelelweyo yeentombi, amandongomane, ichia kunye neziqhamo ezomisiweyo;
- Ikhalsiyam: Iimveliso zobisi, imifuno emnyama, isesame kunye neziqhamo ezomisiweyo, ezinjengee walnuts;
- Zinc: iimbotyi kunye neziqhamo ezomisiweyo ezinje ngamantongomane aseBrazil, amandongomane, iinqoba zecashew kunye namandongomane;
- Intsimbi: iimbotyi, ii-ertyisi, iichickpeas, amaqanda, iinkozo, isonka esimdaka kunye nemifuno eluhlaza namagqabi;
- Ifolic acid: isipinatshi, i-broccoli, i-kale, i-asparagus, ihlumelo laseBrussels, iimbotyi kunye neetumato.
Ukongeza, ukusetyenziswa kweprotein kubalulekile ekwakhiweni kwezicubu zomama nosana, ngakumbi kwikota yokugqibela yokukhulelwa. Zonke ezi zinongo zibalulekile ukuthintela iingxaki ezinjengokuzalwa ngaphambi kwexesha, i-anemia, ubunzima bokuzalwa okuphantsi, ukudodobala kokukhula kunye nokungalunganga, umzekelo.
Ukutya ekufuneka sikuphephe
Okunye ukutya ekufuneka kuthintelwe xa ukhulelwe zezi:
- Intlanzi enomxholo ophezulu we-mercury: kubalulekile ukuba abasetyhini batye iintlanzi ubuncinci kabini ngeveki, nangona kunjalo kufuneka baziphephe ezo ziqulathe i-mercury, ezinje nge-tuna kunye ne-swordfish, njengoko i-mercury iwela umqobo kwi-placental kwaye inokuphazamisa ukukhula kwengqondo kweentsana;
- Inyama eluhlaza, intlanzi, amaqanda kunye nokutya kwaselwandle: Kubalulekile ukuba oku kutya kuphekwe kakuhle, kuba xa kutyiwa kukrwada kunokubangela ityhefu yokutya, ukongeza umngcipheko we-toxoplasmosis;
- Iziqhamo kunye nemifuno ehlanjwe kakubi, ukunqanda ityhefu ekutyeni;
- Iziselo ezinxilisayo:Ukusela iziselo ezinxilisayo ngexesha lokukhulelwa kunxulunyaniswa nokukhula okulibazisekileyo kunye nokukhula kosana;
- Izinto zokuthambisa ezingezizo ezihlala zifumaneka kukutya okanye kwimveliso elula, njengoko ezinye zingakhuselekanga okanye kungaziwa nokuba zingaphazamisa ukukhula komntwana.
Kwimeko yekofu kunye nokutya okuneCaffeine, akukho mvumelwano koku, nangona kunjalo kuyacetyiswa ukuba kusetyenziswe i-150 ukuya kwi-300 mg ye-caffeine ngosuku, kunye ne-1 indebe ye-30 ml ye-espresso equlathe malunga ne-64 mg ye-caffeine. Nangona kunjalo, kubonisiwe ukuba kuthintelwe, kuba icaffeine inokuwela i-placenta kwaye ibangele utshintsho kuphuhliso lomntwana.
Ukongeza, kukho ezinye iti ezingacetyiswayo ngexesha lokukhulelwa kuba iziphumo azaziwa ngexesha lokukhulelwa okanye ngenxa yokuba zinxulumene nokuqhomfa. Jonga ukuba zeziphi iitayi ezingacetyiswayo xa ukhulelwe.
Ukhetho lwemenyu xa ukhulelwe
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zowasetyhini okhulelweyo ongenazingxaki zempilo:
| Ukutya okuphambili | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Isongelo sengqolowa + esimhlophe samasi + 1 ijusi yendalo yeorenji | Isiriyeli epheleleyo enobisi olunamasiba + ayi-1/2 yekomityi yeziqhamo ezinqunqiweyo | Isipinatshi i-omelet + 2 yonke i-toast + 1 yejusi yepapaya engenashukela |
| I-snack yasekuseni | I-avocado smoothie enesipuni esinye seflakisi | I-yogurt e-1 eneziqhamo ezisikiweyo + itispuni ye-1 yembewu ye-chia | Ibhanana enye enesipuni esinebhotolo yamandongomane |
| Isidlo sasemini | Iigrama ezili-100 zebele yenkukhu eyosiweyo + irayisi eneentlumayo + isaladi kunye nesaladi yetumato enongwe ngecephe leoyile ye-flaxseed + 1 tangerine | Iigram ezili-100 zesalmon egcadiweyo kunye neetapile ezigcadiweyo + i-beetroot kunye ne-carrot isaladi enongwe ngecephe le-1 yeoyile yeoyile + isilayi se-melon | Iigram ezili-100 zenyama yenkomo enomgubo we-pasta + yeembotyi eluhlaza kunye neminqathe enongwe ngecephe leoyile yeoyile + 1 isilayi sevatala |
| Ukutya okusemva kwemini | 1 isityana samandongomane + iglasi enye yejusi yendalo engenashukela | Isilayidi esinye sepapa | I-toast epheleleyo ngeeshizi ezimhlophe + 1 pear |
| Isidlo sangokuhlwa | I-Oat pancake enejeli yendalo kunye netshizi okanye ibhotolo yamandongomane + 1 iglasi yejusi yendalo engenaswekile | Isandwich epheleleyo yenkukhu egujiweyo yenkukhu ehamba kunye neletisi, itumato kunye netswele + itispuni yeoyile yomnquma | Isaladi yebele yaseTurkey enaninapple kunye 1 ithisipuni yeoyile yomnquma |
| Isidlo sangokuhlwa | 1 iyogathi enamafutha asezantsi | 1 indebe yegelatin | Iapile e-1 |
Le menyu ayicacisi inani lokutya kuba kuxhomekeke kubunzima bomfazi, nangona kunjalo idibanisa ukutya okuninzi okunesondlo esifanelekileyo sokukhulelwa okusempilweni. Ukongeza, kubalulekile ukuba emini umfazi okhulelweyo asebenzise i-2 ukuya kwi-2.5L yamanzi ngosuku.
Nantsi into yokutya ukugcina ubunzima bakho ngexesha lokukhulelwa.
Amanqaku Ngenxa Yakho
Iindlela ezi-5 eziSebenzayo zokuphelisa irhasi yamathumbu
