Indlela yokufumana ukukhulelwa okunempilo

Umxholo

• Zingaphi iikhalori ezikhulelweyo ngumfazi okhulelweyo ngosuku
• Izondlo ezibalulekileyo ekukhulelweni
• Zingaphi iiponti anokuzithwala umntu okhulelweyo?

Imfihlelo yokuqinisekisa ukukhulelwa okusempilweni ilele kukutya okunezondlo, ukongeza ekuqinisekiseni ukutyeba komzimba okwaneleyo kumama nosana, kuthintela iingxaki ezidla ngokwenzeka xa ukhulelwe, njenge-anemia okanye iicramps, umzekelo, ezinokuphazamisa umgangatho Ubomi bukamama nosana.

Izidingo zeeproteni, iivithamini kunye neeminerals zanda kakhulu ngexesha lokukhulelwa, ke ngoko, kubalulekile ukuba utye ukutya okunesondlo, ukuze umntwana afumane zonke izakha mzimba azidingayo ukuze akhule ngokugqibeleleyo eqinisekisa ukuba ukhula kakuhle ngokwengqondo, ukuthintela ukuhla ubunzima ekuzalweni kunye nokungalunganga, njenge-spina bifida.

Zingaphi iikhalori ezikhulelweyo ngumfazi okhulelweyo ngosuku

Nangona iikhalori zikamama zonyusa kuphela iikhalori ezili-10 ngosuku kwikota yokuqala ye-1, ngexesha lekota yesi-2 ukonyuka kwemihla ngemihla kufikelela kuma-350 Kcal kwaye kwikota yesithathu yokukhulelwa ifikelela kunyuso lwe-500 Kcal ngosuku.

Izondlo ezibalulekileyo ekukhulelweni

Ngexesha lokukhulelwa, ukuqinisekisa ukukhula kakuhle kosana kunye nempilo kanina kubalulekile ukufunxa isixa esikhulu sezinye izondlo, ngakumbi i-folic acid, i-magnesium, i-iron, iodine, i-zinc kunye ne-selenium.

• Ifolic acid - Ukongezwa kwamacwecwe e-folic acid kufuneka kuqalwe ubuncinci kwiinyanga ezi-3 ngaphambi kokukhulelwa, phantsi kwengcebiso yezonyango, ukunqanda ukungalunganga kosana kwaye kufuneka kupheliswe kuphela xa ugqirha ekucebisa. Jonga okunye ukutya okutyebileyo kwi-folic acid apha: Ukutya okunothe nge-folic acid.
• Selenium kunye ne-zinc - Ukufikelela kwisixa se-selenium kunye ne-zinc yitya nje i-nut yaseBrazil yonke imihla. Esi songezelelo sendalo sinceda ukuthintela ukubonakala kokungalunganga kosana kunye nokungasebenzi kakuhle kwendlala yedlala lengqula.
• Iodine - Nangona inani le-iodine liphezulu ngexesha lokukhulelwa, akukho kunqongophala kwale minerali kwaye, ngenxa yoko, akuyomfuneko ukongeza kuba ikhona kwityuwa ye-iodized.
• Magnesium - Ukufezekisa isixa esifanelekileyo semagniziyam ngexesha lokukhulelwa, kungongezwa ukutya ekudleni.
• Iiprotheni Ukutya inani leprotein efunekayo ngexesha lokukhulelwa yongeza nje i-100 g yenyama okanye i-100 g yesoya kunye ne-100 g yequinoa, umzekelo. Ukuze ufunde okungakumbi jonga: Ukutya okunotyebileyo kwiprotheni.

Ukongezwa kwezi zondlo kungenziwa nakwiipilisi, ngokweengcebiso zonyango.

Ezinye iivithamini, ezinje nge-A, C, B1, B2, B3, B5, B6 okanye B12, nazo zibalulekile ngexesha lokukhulelwa, kodwa ubungakanani bazo bufikeleleka ngokulula kukutya kwaye akukho songezelelo siyimfuneko.

Bona kwakho: Izongezo zevithamini zendalo kwabasetyhini abakhulelweyo.

Zingaphi iiponti anokuzithwala umntu okhulelweyo?

Ukuba, ngaphambi kokuba akhulelwe, umama wayenobunzima obuqhelekileyo, ene-BMI phakathi kwe-19 kunye ne-24, kufuneka athabathe ubunzima phakathi kwe-11 ne-13 yeekhilo ngalo lonke ixesha lokukhulelwa. Oku kuthetha ukutyeba ubunzima be-1 ukuya kwi-2 kg kwiinyanga ezintathu zokuqala zokukhulelwa, kwinyanga yesibini yesibini ukonyuka phakathi kwe-4 kunye ne-5 kg, kunye nezinye i-5 okanye i-6 kilos emva kweenyanga ezi-6 de umntwana azalwe, kwikota yesithathu .

Ukuba umama, ngaphambi kokukhulelwa, une-BMI engaphantsi kwe-18, ukutyeba okunempilo kuphakathi kwe-12 ukuya kwi-17 kg kwiinyanga ezili-9 zokukhulelwa. Kwelinye icala, ukuba umama utyebile nge-BMI phakathi kwe-25 kunye ne-30 ukutyeba komzimba okunempilo kujikeleze i-7 kg.

Ingqwalaselo: Esi sibali-manani asifanelekanga ukukhulelwa okuninzi.

Jonga ukuba ungakuqinisekisa njani ukukhulelwa okusempilweni emva kweminyaka engama-30 kwi: Ukhathalelo ngexesha lokukhulelwa okuyingozi.