Ukukhulelwa kunye nesondlo

Umxholo

• Isishwankathelo
• Yintoni isondlo, kwaye kutheni kubalulekile ngexesha lokukhulelwa?
• Ngaba ndinazo naziphi na iimfuno zesondlo ezikhethekileyo ngoku ndikhulelweyo?
• Ndibufumane kangakanani ubunzima ngexesha lokukhulelwa kwam?
• Ngaba kufuneka nditye iikhalori ezininzi xa ndikhulelwe?
• Kukuphi ukutya endifanele ndikunqande ngexesha lokukhulelwa?

Isishwankathelo

Yintoni isondlo, kwaye kutheni kubalulekile ngexesha lokukhulelwa?

Isondlo malunga nokutya ukutya okusempilweni kunye nokutya okunesondlo ukuze umzimba wakho ufumane izondlo ozifunayo. Izakhamzimba zizinto ekutyeni ezifunwa yimizimba yethu ukuze zikwazi ukusebenza nokukhula. Ziquka ii-carbohydrate, amafutha, iiproteni, iivithamini, iiminerali kunye namanzi.

Xa ukhulelwe, isondlo sibaluleke ngakumbi kunangaphambili. Udinga okuninzi kwezakha mzimba ezibalulekileyo kunokuba wawufuna ngaphambi kokukhulelwa. Ukwenza ukhetho lokutya okunempilo yonke imihla kuya kukunceda unike umntwana wakho oko kufuneka akuphuhlise. Kuya kunceda nokuqinisekisa ukuba wena nosana lwakho nifumana ubunzima obufanelekileyo.

Ngaba ndinazo naziphi na iimfuno zesondlo ezikhethekileyo ngoku ndikhulelweyo?

Ufuna ngaphezulu i-folic acid, i-iron, i-calcium, kunye ne-vitamin D kunokuba wawufuna ngaphambi kokukhulelwa:

• I-folic acid yivithamini B enokukunceda ukuthintela iziphene ezithile zokuzalwa. Phambi kokukhulelwa kufuneka i-400 mcg (ii-micrograms) ngosuku. Ngexesha lokukhulelwa naxa uncancisa, udinga i-600 mcg ngemini kukutya okanye iivithamini. Kunzima ukufumana esi sixa kukutya kuphela, ke kuya kufuneka uthathe isongezelelo esine-folic acid.
• Intsimbi ibalulekile ekukhuleni komntwana wakho nasekukhuleni kwengqondo. Ngexesha lokukhulelwa, inani legazi emzimbeni wakho liyonyuka, ke kufuneka intsimbi eyongezelelekileyo kuwe nakumntwana wakho okhulayo. Kuya kufuneka ufumane i-27 mg (milligrams) yesinyithi ngosuku.
• I-calcium ngexesha lokukhulelwa kunokunciphisa umngcipheko we-preeclampsia, imeko enzima yonyango ebangela ukonyuka ngesiquphe koxinzelelo lwegazi. I-calcium ikwakha amathambo kunye namazinyo omntwana wakho.
• Abantu abadala abakhulelweyo kufuneka bafumane i-calcium eyi-1000 mg (milligrams) ngosuku
• Abafikisayo abakhulelweyo (abaneminyaka eli-14-18) bafuna i-1,300 mg ye-calcium ngosuku
• UVitamin D unceda ikhalsiyam ukuba yakhe amathambo namazinyo omntwana. Bonke abantu basetyhini, abakhulelweyo okanye abangafumani, kufuneka bafumane i-600 IU (iiyunithi zamanye amazwe) zevithamini D ngosuku.

Gcina ukhumbula ukuba ukuthatha isongezelelo kakhulu kunokuba yingozi. Umzekelo, amanqanaba aphezulu kakhulu evithamini A kunokubangela iziphene zokuzalwa. Thatha kuphela iivithamini kunye nezongezelelo zezimbiwa ekucetyiswa ngumboneleli wakho wezempilo.

Ufuna iiprotheni ezininzi xa ukhulelwe. Imithombo esempilweni yeeprotein ibandakanya iimbotyi, ii-ertyisi, amaqanda, inyama engenamafutha, ukutya kwaselwandle, kunye namandongomane kunye nembewu.

Ukuxutywa kwamanzi yenye inkxalabo ekhethekileyo yesondlo ngexesha lokukhulelwa. Xa ukhulelwe, umzimba wakho ufuna amanzi nangakumbi ukuze uhlale unamanzi kwaye uxhase ubomi obungaphakathi kuwe. Ke kubalulekile ukuba usele ulwelo olwaneleyo yonke imihla.

Ndibufumane kangakanani ubunzima ngexesha lokukhulelwa kwam?

Ubunzima obunjani obufumanekayo buxhomekeke kwimpilo yakho kunye nokuba ulinganise kangakanani ngaphambi kokukhulelwa:

• Ukuba ubunobunzima obuqhelekileyo ngaphambi kokukhulelwa, kuya kufuneka ufumane malunga neepawundi ezingama-25 ukuya kwezingama-35
• Ukuba ubunomzimba ophantsi ngaphambi kokukhulelwa, kuya kufuneka uzuze ngaphezulu
• Ukuba ubutyebe kakhulu okanye utyebe kakhulu ngaphambi kokuba ukhulelwe, kuya kufuneka uzuze kancinci

Khangela umboneleli wakho wezempilo ukuba ufumanise ukuba ubunzima bokufumana ubunzima ngexesha lokukhulelwa kunempilo kuwe. Kuya kufuneka ubuzuze ubunzima ngokuthe chu xa ukhulelwe, ubuninzi bobunzima obufunyenwe kwikota yokugqibela.

Ngaba kufuneka nditye iikhalori ezininzi xa ndikhulelwe?

Zingaphi iikhalori ozifunayo zixhomekeke kwiinjongo zakho zokufumana ubunzima. Umboneleli wakho wokhathalelo lwempilo angakuxelela ukuba kufuneka ukuba yintoni injongo yakho, ngokusekwe kwizinto ezifana nobunzima bakho ngaphambi kokukhulelwa, ubudala bakho, kunye nendlela okhawuleza ngayo ukutyeba. Iingcebiso ngokubanzi zezi

• Kwi-trimester yokuqala yokukhulelwa, mhlawumbi awudingi iikhalori ezingaphezulu
• Kwikota yesibini yesibini, uhlala ufuna malunga ne-340 yeekhalori ezingaphezulu
• Kwi-trimester yokugqibela, unokufuna malunga ne-450 yeekhalori ezongezelelweyo ngosuku
• Ngexesha lokugqibela lokukhulelwa, usenokungadingi iikhalori ezingaphezulu

Gcina ukhumbule ukuba ayizizo zonke iikhalori ezilinganayo. Kufuneka utye ukutya okusempilweni okupakishwe zizakhamzimba- hayi "iikhalori ezingenanto" ezinje ngezo zifunyanwa kwiziselo ezinencasa, iilekese, kunye needizethi.

Kukuphi ukutya endifanele ndikunqande ngexesha lokukhulelwa?

Ngexesha lokukhulelwa, kufuneka uphephe

• Utywala. Akukho sixa saziwayo sotywala sikhuselekile ukuba umfazi asele ngexesha lokukhulelwa.
• Iintlanzi ezinokuba namanqanaba aphezulu e-mercury. Nciphisa ityhuna emhlophe (albacore) ukuya kwii-ounces ezi-6 ngeveki. Musa ukutya i-tilefish, ukrebe, i-swordfish, okanye i-king mackerel.
• Ukutya okunokwenzeka ukuba kube neentsholongwane ezinokubangela ukugula okubangelwa kukutya, kubandakanya
  • Ukutya okutyayo kwaselwandle okufrijiweyo njengefishfish emhlophe, isalmon kunye nemackerel
  • Izinja ezishushu okanye inyama yokutya ngaphandle kokuba kushushu
  • Inyama efrijiweyo iyasasazeka
  • Ubisi olungafakwanga ubisi okanye iijusi
  • Iisaladi ezenziwe ngevenkile, ezifana nenkuku, iqanda, okanye isaladi ye tuna
  • Iitshizi ezingafunekiyo ezingafunekiyo, ezinje nge-feta, i-Brie, i-queso blanco, i-queso fresco, kunye neentshizi eziluhlaza okwesibhakabhaka
  • Amahlumelo aluhlaza alo naluphi na uhlobo (kubandakanya i-alfalfa, i-clover, iradish, kunye ne-mung bean)
• I-caffeine eninzi. Ukusela izixa eziphezulu zecaffeine kunokuba yingozi kusana lwakho. Amanani amancinci okanye aphakathi e-caffeine (angaphantsi kwama-200 mg (milligrams) ngemini) abonakala ekhuselekile ngexesha lokukhulelwa. Eli lixabiso malunga nee-ounces ezili-12 zekofu. Kodwa kufuneka uphando olongezelelekileyo. Jonga umboneleli wakho wezempilo malunga nokuba ukusela isixa esine-caffeine kulungile kuwe.