Ukutya kwemifuno ngexesha lokukhulelwa
Umxholo
- Yintoni oza kuyitya ukukhulelwa okusempilweni
- Nini ukongeza
- Iingcebiso malunga nokukhulelwa okusempilweni
Umfazi okhulelweyo ongatyi imifuno kuphela unokukhulelwa okuqhelekileyo nokunempilo, unokutya okunezondlo kunye nokwahluka, ukutyeba kwezakhamzimba kunye neekhalori ezanelisa iimfuno zomama nomntwana.
Njengakuphi na ukukhulelwa, kubalulekile ukuba ngeli nqanaba kukhatshwa ngugqirha kunye nesondlo, ukunqanda ukungabikho kweevithamini kunye neeminerali ezinje ngentsimbi, ivithamini B12 kunye nevithamin D, ezifumaneka ikakhulu kwinyama nakwiintlanzi, ezibalulekileyo Ukukhula komntwana, ngaloo ndlela kuthintelwe iingxaki ezinje ngeanemia, ubunzima bokuzalwa okuphantsi kunye neziphene zetyhubhu ye-neural.
Yintoni oza kuyitya ukukhulelwa okusempilweni
Kwitheyibhile engezantsi zezona vithamini ziphambili kunye neeminerali eziyimfuneko ekukhuleni komntwana kunye nokukhulelwa okunempilo, zithini iimfuno zakho zemihla ngemihla, kwaye zeziphi iingxaki ezinokuvela xa kukho ukusilela:
| Izondlo | Imithombo yokutya | Kucetyiswa idosi yemihla ngemihla | Iingxaki ngenxa yokunqongophala |
| Vitamin B9 (folic acid)) | Isipinatshi, i-broccoli, ikhaphetshu, i-asparagus, iparsley, ihlumelo lebrussels, iimbotyi, iitumato. | 600 mcg / ngosuku | Ispina bifida, ukudodobala kokukhula, iingxaki zokuphuhliswa kwemithambo-luvo, ubunzima bokuzalwa obuphantsi, iqela leplacenta. |
| Vitamin B12 (icobalamin) | Kwimeko ye-ovolactovegetarians kunokwenzeka ukuba utye iimveliso zobisi, amaqanda kunye nokutya okuqinileyo. Kwimeko yemifuno engqongqo, ukuncedisa kunokuba yimfuneko. | 2.6 mcg / ngosuku | Ukudodobala kokukhula, ubunzima bokuzalwa obuphantsi, i-anemia, ukuphazamiseka kwemithambo-luvo. |
| Vitamin D | Kwimeko ye-ovolactovegetarian kunokwenzeka ukuba utye iimveliso zobisi eziqinileyo kunye namaqanda. Kwimeko yemifuno engqongqo, ukuncedisa kunokuba yimfuneko. | 10 mcg / ngosuku | I-Osteomalacia en la madre ngexesha lokuhanjiswa, ubunzima bokuzalwa obuphantsi, i-neonatal hypocalcemia kunye ne-enamel hypoplasia. |
| Ikhalsiyam | Kwimeko ye-ovolactovegetarian kunokwenzeka ukuba utye iimveliso zobisi. Kwimeko yemifuno engqongqo ungatya imifuno emnyama, isesame, iimbewu zesesame, amandongomane okanye amandongomane. | 1000 mg / ngosuku | Ukulibaziseka kokukhula komntwana kunye noxinzelelo lwegazi koomama. |
| Intsimbi | Inokufezekiswa ngemifuno enjengeembotyi, ii-ertyisi, ii-chickpeas, amaqanda (i-ovolactovegetarian), ukutya okuziinkozo okuqinileyo, isonka esipheleleyo senkozo, imifuno enamagqabi aluhlaza. Kubalulekile ukutya ukutya okunothe ku-vitamin C ukuthanda ukufunxwa kwentsimbi kwinqanaba lamathumbu. | 30 mg / ngosuku | I-anemia, ukuzalwa kwangaphambi kwexesha kunye nokulibaziseka kokukhula kokukhula komntwana. |
| Izinki | Ifunyanwa ikakhulu kwiimbotyi, kunye namandongomane eBrazil. | 15 mg / ngosuku | Ubunzima bokuzalwa okuphantsi, uxinzelelo lwexinzelelo koomama, ukonyuka komngcipheko wokufa kosana olusandul 'ukuzalwa. |
| Omega 3 | I-oli yeflakisi, iimbewu yeflakisi, iavokhado, ioyile ye-oliva eyintombi, amandongomane, ichia kunye neziqhamo ezomisiweyo ngokubanzi. | 1400 mg / ngosuku | Inxulunyaniswa nokunyuka kwesibeleko kunye nokuhanjiswa kwangaphambi kwexesha. |
Kukwabalulekile ukunciphisa ukusetyenziswa kwetyuwa kunye neemveliso zeshishini ezityebileyo kwisodiyam ukuthanda ukufunxeka kwe-calcium emathunjini kunye nokuphepha ukugcinwa kwamanzi emzimbeni.
Jonga le vidiyo ilandelayo ukuze ufumane iingcebiso ezingaphezulu kwezesondlo:
Nini ukongeza
Imfuno yemihla ngemihla yezi vithamini kunye neeminerals ingahluka ngokuxhomekeka ekubeni umntu okhulelweyo uswele ukutya okanye akunjalo. Ke kubalulekile ukuba uye kugqirha uyokwenza iimvavanyo zaselebhu ukujonga ukuba kukho ukunqongophala kwesondlo.
Nangona kunjalo, kwiimeko ezininzi, ugqirha unokucebisa ukongezwa kwezi vithamini ukunqanda ukusilela kwesondlo kwixa elizayo.
Iingcebiso malunga nokukhulelwa okusempilweni
Kubalulekile ukugcina ukutya okufanelekileyo kunye nokwahlukeneyo okuvumela ukuba ufumane zonke izondlo eziyimfuneko ukuze ukhulelwe usempilweni, ezinye iingcebiso zezi:
- Ziqhelanise nokwenza umthambo rhoqo kunye nobunzima obuphantsi okanye obuphakathi, njengokuhamba okanye ukwenza i-aerobics yamanzi;
- Sebenzisa i-2 L okanye ngaphezulu kwamanzi ngosuku;
- Yitya izidlo ezi-3 eziphambili kunye ne-2-3 ngaphezulu kokutya;
- Nciphisa ukusetyenziswa kwekofu ukuya kwiikomityi ezi-2-3 ngosuku, njengoko isishukumisi esidlula kwi-placenta;
- Lawula ubunzima, ukulungele ukubeka ubunzima kwi-0.5 kg ngeveki;
- Kuphephe ukutyiwa kwezinto eziswiti;
- Kuphephe ukutyiwa kweentshizi ezinje nge-brie, i-camembert, i-roquefort kunye ne-pate yemifuno, njengoko inokuba ne-listeria;
- Kulumkele ukusetyenziswa kwezityalo ezithile zendalo ezifana nesinamon kunye nerue. Jonga iti engafanelekanga ukuba umfazi okhulelweyo ayithathe;
- Musa ukusela utywala kunye neecuba.
Ukutya kwemifuno kungasempilweni kuwo onke amabakala obomi, kubandakanya ukukhulelwa, kodwa ulawulo lwaphambi kokubeleka nengcali yokubelekisa kunye nesondlo kubalulekile ukuqinisekisa impilo yosana kunye nonina.
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