Ukutya okunempilo ngexesha lesibini lokukhulelwa kubalulekile ukukhusela ukuzuza ubunzima ekuphumeni kulawulo, kodwa nakuzo umntwana angaqhubeka nokukhula ngokufanelekileyo. Ekupheleni kwenqanaba lokuqala lokukhulelwa isisu esibuhlungu siyanyamalala. Ukuba le yimeko yakho, uya kuyixabisa kakhulu, kuba isicaphucaphu kwaye ukugabha kukuthintela ekutyeni ngokufanelekileyo.
Nangona kunjalo, ngokufumana kwakhona amandla aphulukene neeveki zokuqala kunye nesicaphucaphu esingaguqukiyo, Eyona nto ixhaphakileyo kukuba umdla okhulayo uvele. Uya kuziva ungcono kwaye uyakufuna ukutya izinto ezininzi, kuba usana lwakho lukhula ngaphakathi kuwe kwaye ngokwenza njalo usebenzisa izakha mzimba olufumana kuwe. Ke ngoko, kubalulekile ukuba wena ukondla ichanekile.
Yintoni oza kuyitya kwikota yesibini yokukhulelwa
Yintoni iingcali ezincomayo kukuba ngexesha lekota yesibini yokukhulelwa, iikhalori ezisetyenzisiweyo mihla le ziyanda. Kodwa kufuneka uyilibale intsomi yokuba kufuneka utye isibini, kuba inyani yileyo kuphela Kuya kufuneka ukonyuse malunga nama-350 kcal ngosuku. Ke unokonyusa ukutya kwakho kwemihla ngemihla kwaye utye usempilweni ngexesha lekota yesibini yokukhulelwa.
Iicarbohydrate ezinzima
Ipasta, ukutya okuziinkozo okanye irayisi kufuneka zibekhona ekutyeni kwakho kwemihla ngemihla, kuba ziya kukunika amandla ongezelelweyo owadingayo. Ezi ntlobo zeecarbohydrate zithatha kade, oko kukuthi, ziyagcinwa kwaye zisetyenziswe ngumzimba xa zifuna amandla angaphezulu. Kwelinye icala, zizityebi kwiivithamini kunye nemicu. Gwema ezinye iintlobo ze-carbohydrate, ezifana nezo zivela kwishukela. Kuba kwimeko apho ufumana amandla akhawulezayo, kodwa iphela ngokukhawuleza kangangokuba kufuneka utye enye into kwangoko, ungalibali ukuba zonke ezo calories zingenanto zigcinwe emzimbeni ngohlobo lwamafutha.
Iziqhamo kunye nemifuno
Iziqhamo zezona zidibeneyo ngeli xesha lokukhulelwa, kuba ziya kukunceda ukwanelisa ukutya kwakho ngaphandle kokongeza ii-calories. Naluphi na uhlobo lweziqhamo lusempilweni kwaye nangaliphi na ixesha losuku, ke ungathatha ithuba lokuthatha iziqhamo zakho ozithandayo naninina xa ulambile ngandlela ithile. Ewe, zama ukuthatha sonke isiqhamo, kuba xa usenza ijusi, izakha mzimba ezibaluleke kakhulu ezifunwa ngumzimba wakho kwaye igalelo leswekile likhulu kunokuba usithatha isiqhamo ngokwendalo.
Imifuno ibalulekile ekutyeni okusempilweni kwikota yesibini yokukhulelwa, kuba ngokulambisa ukongeza iikhalori nokuba ungatya kangakanani. Nika imifuno kwisidlo ngasinye esikhulu sosuku, ngobungakanani kwaye ulungiselelwe ngokulula. Ukuba utya isaladi elungileyo yemifuno kunye nemifuno, uya kugcwalisa kwangoko kwaye uya kuba nakho ukutya okuncinci kokunye ukutya okungenampilo.
Ukutya okunotyebileyo ngentsimbi
Ngexesha lale veki inkqubo yegazi yosana ikhule ngokupheleleyo. Ke ngoko, kubalulekile ukuba utye ukutya okunothe ngentsimbi, nto leyo ebalulekileyo ekwenziweni kwehemoglobin. Unokufumana isinyithi kukutya okuninzi, okunje ngeeqhude, iimbaza kunye neemollusk ngokubanzi, kunye nenyama ebomvu.
Ukuze umzimba wakho ufumane isinyithi kwifom efanelekileyo, kufuneka dibanisa ukusetyenziswa kokutya okutyebileyo ngentsimbi kunye nokunye okutyebileyo ku-vitamin C. Le nto inceda umzimba ukuba wenze intsimbi ngokuchanekileyo. Ke ngoko, ngalo lonke ixesha usitya ukutya ngentsimbi, njengeelensi, gqiba ukutya ngesiqhamo se-citrus, esifana ne-tangerines.
Unikezelo olulungileyo lwe calcium
Kuya kufuneka ukonyuse ukusetyenziswa kokutya okune-calcium eninzi ukuze ukukhula kwethambo lomntwana wakho kufaneleke. Ukongeza kwiimveliso zobisi, ezinje ngobisi kunye nazo zonke izinto ezivela kuzo (iyogathi, itshizi), ungayiphucula indlela otya ngayo ikhalsiyam ukuthatha izikhupha zamaqanda, amandongomane, okanye imifuno eluhlaza, umzekelo. Yiba neglasi yobisi ngaphambi kokuba ulale, kuya kukunceda uphumle ngcono.
Ngoku umzimba wakho ukuvumela ukuba utye ngcono, lixesha lokulawula iminqweno yeemveliso ezingenampilo. Unokuphuma ngokulula kulawulo lokuzuza ubunzima kwaye kusekho iinyanga ezininzi zokukhulelwa ngaphambili. Imikhwa elungileyo kule trimester iya kukunceda ukhulelwe olusempilweni, oluya kukuvumela ukuba uphinde ubuye ngcono emva kokubeleka.