Iziqhamo ezi-7 ezinesondlo oya kufuna ukuzitya ngexesha lokukhulelwa

Umxholo

• Izibonelelo zokutya iziqhamo ngexesha lokukhulelwa
• Iziqhamo ezi-7 ezinesondlo omele ukuzitya ngexesha lokukhulelwa
• 1. Iiorenji
• 2. Iimango
• 3. Iiavokhado
• 4. Iilamuni
• 5. Iibhanana
• 6. Amaqunube
• 7. Ii-apile
• Zingaphi iziqhamo omele ukuzitya xa ukhulelwe?
• Kutheni imicimbi ye-hydration ngexesha lokukhulelwa
• Iingcebiso ngokhuseleko lweziqhamo
• Ukuthatha
• Q:
• A:

Imifanekiso yeCavan / Imifanekiso esecaleni

Ngexesha lokukhulelwa, umntwana wakho omncinci uxhomekeke kuwe ukuba ubonelele ngesondlo abasifunayo. Kungenxa yoko le nto lixesha lokuqinisekisa ukuba wenza olona khetho lokutya ululungele umntwana - kunye nawe.

Kubalulekile ukutya ukutya okunesondlo okubandakanya iziqhamo kunye nemifuno. Oku kutya kunamandla kunento eninzi oyidingayo wena nosana lwakho ukuze uhlale usempilweni.

Makhe sithethe ngezona zibalaseleyo oza kufuna ukuzigcina. Kwaye ungalibali: Iziqhamo eziqholiweyo kunye nemifuno kunye nemifuno zihlala zinesondlo njengohlobo olutsha, ngoko ke sukuziva ngathi kufuneka uzenze zonke ngokuthe ngqo kwintengiso yomfama.

Izibonelelo zokutya iziqhamo ngexesha lokukhulelwa

Xa ukhulelwe, kubalulekile ukuba utye ukutya okunesondlo kwaye uphephe iikhalori ezingenanto. Ngapha koko, ukuba utya kakhulu ukutya okungenamsoco ngexesha lokukhulelwa kwakho, unokuba useta umntwana wakho ukuba akhethe ubomi kunye neswekile, ngokokufunda kuka-2013.

Iziqhamo kunye nemifuno zizaliswe zizakhamzimba. Xa usongeza iindidi zazo ekutyeni kwakho, uya kufumana uninzi lweevithamini, iiminerali kunye nefayibha oyifunayo wena nosana lwakho.

Ukutya iziqhamo kunye nemifuno kuyanceda ukuthintela ukuqhina, uphawu oluqhelekileyo xa ukhulelwe. Yiya kwindawo yokuvelisa kwaye awuyi kuzisola.

Iziqhamo ezi-7 ezinesondlo omele ukuzitya ngexesha lokukhulelwa

Ukuba ukhulelwe, unokuba unqwenela into eneswekile. Kodwa zama ukuba ungazenzi umkhwa wokufikelela iqhekeza lekhekhe okanye iilekese ukwanelisa elo izinyo limnandi. Isiqhamo sisisombululo esifanelekileyo.

Inika ubumnandi oburhalelayo kunye nesondlo osifunayo. Zonwabele ezi ziqhamo njengenxalenye yokutya okunempilo kokukhulelwa kwiisaladi, kwii-smoothies, ngaphezulu kweyogathi, okanye njenge-snack nanini na.

1. Iiorenji

Ii-orenji zikunceda ukuba uhlale uhlaziyekile. Ikwangumthombo omkhulu we-folate, okanye i-folic acid. I-Folate yi-vitamin B ebaluleke kakhulu ekuncedeni ukukhubazeka kwengqondo kunye nomgudu womgogodla, owaziwa nangokuthi i-neural tube defects.

I-American College ye-Obstetrics kunye ne-Gynecology (ACOG) icebisa ukuthatha ii-micrograms ezingama-400 (mcg) ze-folic acid ngosuku ngaphambi kokuba uqalise ukuzama ukufumana umntwana, ubuncinci ama-600 mcg ngosuku ngelixa ukhulelwe.

Ii-orenji zinevithamini C, nayo. Vitamin C yi-antioxidant enceda ukuthintela ukonakala kweseli. Inceda nomzimba wakho ukufunxa isinyithi.

Ngaphezu koko, ayonzakalisi ukuba ezi bhombu zincinci zeevithamini zimnandi kangaka.

2. Iimango

Iimango ngomnye umthombo omkhulu wevithamini C. Enye ikomityi ikunika isibonelelo sakho semihla ngemihla.

Iimango zikwanovithamini A. Ukunqongophala kukaVitamin A ekuzalweni kunxulunyaniswa nokhuselo lomzimba olusezantsi kunye nomngcipheko ophezulu weengxaki, ezinjengorhudo kunye nosulelo lokuphefumla.

Nangona kunqabile, kunokwenzeka ukuba ufumane ivithamin A eninzi, ngokuka. Iimango zilongezo olukhulu ekutyeni okukhulelweyo, kodwa zitye ngokumodareyitha, kunye nezinye iintlobo zeziqhamo.

3. Iiavokhado

Iiavokhado zinomdla ngakumbi kunezinye iziqhamo. Zikwayi:

• ivithamin C
• ivithamin B
• ivithamin K
• ifayibha
• choline
• nemagniziyam
• potassium

Abanye abantu basetyhini bathi ii-avocado ziyanceda ukunciphisa isicaphucaphu, mhlawumbi ngenxa ye potassium kunye nemagniziyam kwisiqhamo.

I-Potassium inokunceda ekunciphiseni iicramps zomlenze, uphawu oluqhelekileyo lokukhulelwa. Iintlanzi zomlenze zihlala zibangelwa yi-potassium ephantsi kunye nemagnesium.

I-Choline ibalulekile ekuphuhlisweni kwengqondo nomntwana wakho. Ukusilela kweCholine kunokubangela ukusilela kwetyhubhu ye-neural kunye nokuphazamiseka kwememori ebomini.

Nazi iitoni zeendlela zokuntywila kumnandi kwizidlo zakho.

4. Iilamuni

Kwelinye, abantu abakhulelweyo baxele impumelelo ethile ekusebenziseni iilamuni okanye ivumba lelamuni ukunceda ukukhulula isicaphucaphu esinxulumene nokukhulelwa.

Iilamuni zikwanovithamini C omninzi. Ziyanceda ekuvuseleleni inkqubo yokwetyisa ukunciphisa ukuqhina.

Cinga ukongeza amanzi okanye iti yakho okanye uwasebenzise kule recipe yenkukhu yeMeditera yenkukhu.

5. Iibhanana

Iibhanana yenye ye potassium. Ziqulathe ivithamin B6, ivithamin C, kunye nefayibha.

Ukuqhinwa kuqheleke kakhulu ngexesha lokukhulelwa. Ingabangelwa ngu:

• uxinzelelo lwesibeleko emathunjini
• ixhala
• ixhala
• ukutya okune-fiber encinci
• isinyithi kwiivithamini zokubeleka

Ukongeza iibhanana ezityebileyo kunganceda. ibonisa ukuba ivithamini B6 inokunceda ekunciphiseni isicaphucaphu kunye nokugabha ekukhulelweni kwasekuqaleni.

6. Amaqunube

Amajikijolo-anje ngeeblueberries, raspberries, strawberries, blackberries, kunye goji berries - atyebile kuzo zonke iintlobo zokulunga, ezinje:

• iikhabhohayidrethi
• ivithamin C
• ifayibha
• Iintsomi

Zinee-phytonutrients ezinjenge-flavonoids kunye ne-anthocyanins.

IiCarbohydrate zikunika amandla afunekayo, kwaye zidlula ngokulula kwi-placenta yakho ukondla umntwana wakho.

Kubalulekile ukutya ubukhulu becala izakhamzimba ezinama-carbohydrate afana namajikijolo endaweni ye-processed, ii-carbohydrate ezilula ezinje ngeedonathi, iikeyiki kunye neicookies.

Cinga ukubetha i-smoothie kunye neebhanana kunye namajikijolo kwisidlo esinevithamini okanye ukutya okulula.

7. Ii-apile

Ii-apile zinefayibha eninzi kwaye zinevithamini C. Kwaye, zinevithamini A, i-potassium kunye ne-pectin. I-Pectin yi-prebiotic eyondla iintsholongwane ezilungileyo emathunjini akho.

Ngeyona nto ibalaseleyo yebhongo yakho yezinongo, yitya i-peel-qiniseka nje ukuba uyayihlamba ngamanzi amaninzi kuqala.

Ii-apile ziyaphatheka kwaye zinokongezwa kwiindlela ezininzi zokupheka, ke qiniseka ukuba uyisitokhwe xa ugcwalisa ibhegi yakho yemveliso.

Zingaphi iziqhamo omele ukuzitya xa ukhulelwe?

Iingcali zonyango zihlala zincoma ukutya iziqhamo ezibini ukuya kwezine zeziqhamo kunye neesine ukuya kwezintlanu zemifuno ngosuku.

Ngokubanzi, ukuhanjiswa kweziqhamo zezi:

• isiqwenga esiphakathi kwesiqhamo sonke (malunga nobukhulu bebhola yentenetya)
• 1 indebe yeziqhamo ezisikiweyo

Ubungakanani benkonzo yemifuno yile:

• I-1/2 indebe yemifuno eluhlaza okanye ephekiweyo
• I-1/2 indebe yejusi yemifuno
• 1 indebe yemifuno eluhlaza

Xa kufikwa kwi-100% yezijusi zeziqhamo, ukuba nje zinamathanjana, zikhuselekile ukuba zingaselwa. Kodwa unokuphoswa zezinye izondlo kwifom yejusi.

Iziqhamo ezomileyo zisenokusetyenziselwa ukufumana izakha mzimba kwifom ekuhambeni. Yazi nje ukuba banokuba ngaphezulu kweekhalori- kunye neswekile-dense kunabalingane babo abatsha.

Kutheni imicimbi ye-hydration ngexesha lokukhulelwa

Ukuphelelwa ngamanzi emzimbeni kwenzeka xa ulahlekelwa lulwelo oluninzi kunokuba uthatha. Ihlala imbi kakhulu, kodwa ingakumbi xa ukhulelwe.

Amanzi anceda ukwenza i-placenta kunye ne-amniotic sac. Ikwaxhasa ukukhula komntwana wakho.

Ukuba ufumana ukugula kwasekuseni, umngcipheko wokuphelelwa ngamanzi emzimbeni uphezulu. Ukuthintela ukuphelelwa ngamanzi emzimbeni, sela iiglasi eziyi-8 ukuya kwezi-12 zamanzi yonke imihla. Ngenxa yokuba iziqhamo zinamanzi, zinokukunceda uhlale uhlaziyekile.

Iingcebiso ngokhuseleko lweziqhamo

Ukuba kunokwenzeka, thenga iziqhamo eziphilayo ezingakhange zinyangwe ngamayeza okubulala izitshabalalisi kunye nezichumisi. Kodwa gcinani engqondweni ukuba ukutya iziqhamo ezingaqhelekanga kulunge ngakumbi kunokungasisi siqhamo konke konke.

Ukunciphisa umngcipheko wokutya intsalela yokubulala izitshabalalisi okanye ibhaktiriya, landela ezi ngcebiso:

• Zihlambe iziqhamo ngocoselelo, nokuba zihlanjwe kwangaphambili.
• Susa nayiphi na indawo eyaphukileyo apho iibacteria zinokuhlala khona.
• Sela kuphela incindi yeziqhamo egalelweyo okanye ebilisiweyo.
• Gwema ukutya iivatala zangaphambi kokutya, okanye uzitye kwangoko emva kokusika.
• Gcina iziqhamo ezifriji, kude nenyama eluhlaza.

Ukuthatha

Ukutya iziqhamo ngexesha lokukhulelwa kunceda ekuqinisekiseni ukuba wena nosana lwakho nihlala nisempilweni kwaye nikulungele ukuthatha umhlaba.

Iziqhamo ezitsha, ezinqabileyo, kunye neenkonkxa zonke zikhethiweyo. Qinisekisa ukuba akukho shukela longezwe kwiintlobo ezinamathanga okanye ezinqabileyo.

Nxibelelana nogqirha wakho ukuba unemibuzo okanye inkxalabo malunga nesicwangciso sakho sokutya sokukhulelwa. Ukuba ufuna ingcebiso engakumbi malunga nento oza kuyitya, Nazi izinto ezili-13 zokutya ezikhethekileyo.

Q:

Yintoni ebangela ukuthanda ukutya ngexesha lokukhulelwa?

Isigulana esingaziwayo

A:

Usenokuba uvile ukuba iihormoni okanye ukusilela kwezondlo kubangela ukukhulelwa kokutya okukhulelweyo. Umzekelo, ukuba urhalela ii-apile eziluhlaza, usenokuswela i-pectin, i-potassium, okanye i-vitamin A. Inyaniso kukuba, akucaci ukuba yintoni ebangela iminqweno yokukhulelwa. Unokufuna nje into enencasa yetart kwaye imnandi. Ngethuba nje unqwenela ukutya, kulungile ukunika ngoku nangoko. Ukuba iminqweno yakho ayinampilo, zama ukufumana ezinye iindlela ezisempilweni. Tsalela umnxeba ugqirha wakho ukuba unqwenela ukungatyi njengokutya okunesitatshi okanye ukungcola.

UNicole Galan, iimpendulo zeRNA zimele izimvo zeengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.

Ixhaswe yi Baby Baby