Ngokubanzi umfazi okhulelweyo kufuneka alandele ukutya okusempilweni nokulinganayo njengalowo ungekhoyo. Ngaphandle intsimbi, siya kufuna umlinganiselo ofanayo wezondlo njengaliphi na ixesha ebomini. Ubuninzi, umfazi okhulelweyo kufuneka andise ukutya kwakhe ngeekhalori ezingama-300 ngosuku ukubuyekeza ukukhulelwa kwakhe.
Nangona kunjalo, kunokwenzeka ukuba ugqirha ucebisa ukusetyenziswa kwesongezelelo sokutya, okanye aqinise ukutya ngendlela ethile. Landela iingcebiso zabo, musa ukuthatha izongezo zeevithamini ngokwakho. Impilo yosana lwakho neyakho ixhomekeke kwindlela otyisa ngayo, ke ngoko, yigcine engqondweni ngoku, njengaphambi kokukhulelwa nangexesha lokuncancisa.
Lungiselela ukukhulelwa kunye nezongezo zokutya
Kukho abafazi abalungiselela ukukhulelwa ukutshintsha imikhwa emibi. Izinto ezinjengokuyeka ukutshaya, okanye ukusela utywala, ziya kusinceda, kwelinye icala, ukukhulelwa kunye nokucoca imizimba yethu yetyhefu. Kungcono ukukuphepha.
Kucetyiswa kwakhona qalisa ukuthatha i-folic acid, okanye folates. Esi songezelelo sinokuza ngohlobo lwee-capsules, eziya kugqitywa ngugqirha, okanye kukutya okuthile okutyebiswe ngokukodwa kwesi sondlo. Uya kufumana ukutya okuziinkozo okucetyisiweyo folic acid, ubisi nesonka. Kodwa ukuba ukukhulelwa kufike ngokungalindelekanga, ungakhathazeki, kwiiveki zokuqala ezili-12 zokukhulelwa kufanelekile ukuba uthathe izongezo ze-folic acid.
Umfazi ngaphakathi ubunzima obuqhelekileyo abudingi iikhalori ezingaphezulu ngeenyanga ezintandathu zokuqala zokukhulelwa. Umzimba uba nobuchule ekufunxeni nasekusebenziseni izakha mzimba ekutyeni. Ukutyeba kakhulu ngexesha lokukhulelwa kuyonyusa umngcipheko wesifo seswekile kwaye kuya kuba nzima ukuba uphulukane neekilo emva kokuzalwa.
Izibonakaliso ngokubanzi zokutya okunokulinganisela
Ukuba sikhulelwe kufuneka siqhubeke no-a ukutya okunokulinganisela kunye nokuhlukaKe ngoko, into yokuqala kukuhlalutya ukutya kwethu kwemihla ngemihla kwaye uzame ukubancedisa. Le iplagi inokuza iicapsule okanye ukungcangcazela sele ilungisiwe, kodwa eyona nto intle kukuba kukwimo yendalo kunye neemveliso esinazo.
Ukutya okuziinkozo kunye neetapile kufuneka kumele i-70% yokutya kwethu, kugqithise konke ukutya okuziinkozo, kuba ziqulathe ifayibha, iivithamini kunye neeminerals. Iziqhamo nemifuno zibaluleke kakhulu. Ukuba awukwazi ukufikelela kwifayile ye- Iziqhamo ezitsha zinokufakwa enkonkxiweyo, ngaphandle kwesiraphu, okanye iqabaka. Iisaladi eziluhlaza, iimbotyi kunye neelentile, amandongomane kunye nejusi yeziqhamo kufuneka zithathwe okungenani ezintlanu ngemini.
Las inyama, intlanzi Zingumthombo weeprotheyini, iivithamini kunye neeminerals, kodwa khumbula ukuba okunye ukutya, okunjengamaqanda, amandongomane kunye nemidumba nako nako. Ngokuphathelele kubisi kunye neemveliso ezintsha ezinikezela ngecalcium kunye neeprotheyini, kuya kufuneka uthathe ii-servings ezimbini okanye ezintathu mihla le.
Ndifanele nini ukubandakanya izongezo zokutya
Njengoko besesitshilo, ngokomgaqo izongezo zokutya azifuneki ukuba owasetyhini uphilile kwaye akukho sifo sifunyanwa ngexesha lokukhulelwa. Ngapha koko, ezinye iingcali azivumelani nokucebisa ezithile iivithamini, Eziqulathe uxinizelelo oluphezulu lweevithamini kuba ifuthe lokungenisa elinokuba nalo kumntwana alaziwa. Ngapha koko, ivithamin A eninzi inokulwenzakalisa usana.
Kwezinye iimeko ukongezwa kunokuba luncedo. Ibekwa njengomzekelo, kwifayile ye- imifuno kunye nabafazi bemifuno, apho ukungeniswa kwesongezelelo sesinyithi kuthathelwa ingqalelo, kuba ayifunxwa ngokulula kukutya ngaphandle kwenyama ebomvu. Umzimba ukwazi ukufunxa i-10-15% yentsimbi ngokufanelekileyo.
Umnqweno, ngokuchasene nobulumko obuqhelekileyo obufuna ukuba umntwana afumane ubunzima kwiinyanga nje ezidlulileyo. Siza kukuxelela ukuba kwiinyanga ezi-3 zokugqibela zokukhulelwa, usana lwakho lufuna kuphela ukonyuka kwama-300 eekhalori ngosuku. Ukubala oku kufana nee-apile ezine okanye iziqwenga ezibini zesonka.