Inqanaba lokukhulelwa liyafana nokuzikhathalela kunye gcina ukutya okucetyiswayo. Kwabasetyhini abaqala ukukhulelwa, bayazi ukuba kufuneka babeke lonke uthando lwabo ekugcineni ukutya okusempilweni kunye nokulinganisela ukuze umntwana wabo wexesha elizayo abe nokukhulelwa. ukukhula ngendlela eyiyo komntwana.
Kuya kufuneka ukhathalele ukuba nokutya okusempilweni kuba umbungu ukondla ukutya okufanayo ngentambo. Kufuneka yaziwe ukuba ngale ntambo umama unika umntwana zonke izondlo (ii-fatty acid, iiminerali, amanzi, iiamino acid ...).
Isondlo esifanelekileyo sinokuqala ngaphambi kokukhulelwa
Ukuba umama wexesha elizayo sele ecinga ngokukhulelwa, kwiinyanga ezimbalwa ngaphambi kokuba sele ulandela ukutya okucetyiswayo yingcali. Njengomgaqo jikelele, kuhlala kucetyiswa ukuba uyeke ukutshaya, ukusela utywala kunye nokuthatha izongezo ze-folic acid.
Nangona kunjalo, ukuba ukukhulelwa kufike ngokungalindelekanga akukaze kube semva kwexesha ukuqala ukuthatha inyathelo kwaye uqale ukusukela kumhla wokuqala weendaba ukuze uzikhathalele ngakumbi kwimikhwa ethile enokuthi ibe yempilo kunye nokutya okufanelekileyo.
Ukutya okucetyiswayo xa ukhulelwe
Phantse kuko konke ukutya sinokufumana uhlobo lwezondlo ezikwiilebheli zabo. Kukho uvavanyo lwendlela yokutya ekufuneka ilandelwe ngumfazi okhulelweyo. I-RDA yi Ingcebiso yemihla ngemihla ivunyelwe ekufuneka eyenzile umntu, kodwa kwimeko yabasetyhini abakhulelweyo ingcebiso yahlukile. Ukwazi amanye amaxabiso aso sichaza apha ngezantsi:
- IiCarbohydrate: Eli candelo kufuneka libekhona kwi-70% yokutya kwakho. Ifumaneka kwisonka, iicereal, iitapile, irayisi, ipasta. Kuyacetyiswa ukuba uzithathe ziphelele, kuba zibonelela ngeevithamini, imicu kunye nezimbiwa.
- Iiprotheni: Ezi molekyuli zibalulekile ekukhuleni okungcono kweeseli nakwimveliso yegazi. Singayifumana kwinyama, iintlanzi, amaqanda, iimbotyi kunye namandongomane. Kuyacetyiswa ukuba utye ii-servings ezimbini okanye ezintathu ngosuku.
- Ikhalsiyam: Ngumthombo olungileyo wokukhula kwethambo elifanelekileyo, ukusikwa kwemisipha kunye nokusebenza kwethambo. Singayifumana elubisini nakwizinto eziphuma kulo, isipinatshi, isardadi kunye nesalmon. Kucetyiswa ukuthatha ii-servings ezimbini ukuya kwezintathu yonke imihla.
- IiVithamini: Ezona zisempilweni kunye nezicetyiswayo ziiVithamini A, C, B6, B12, D kunye neFolic Acid. Ziyabandakanyeka kuphuhliso olufanelekileyo lweeseli ezibomvu zegazi, ekugcineni ulusu olusempilweni, ekuncedeni ezinye izondlo ukuba zifunxwe kunye nakwimpilo elungileyo yenkqubo yemithambo-luvo. Singayifumana kwiziqhamo kunye nemifuno, kwinyama, intlanzi, ubisi, iisiriyeli okanye kwimifuno eluhlaza.
- Amafutha kunye neswekile: Amafutha ngokomlinganiso wawo ayimfuneko, kodwa ngononophelo kuba ekhetha ukugcinwa kwamandla omzimba. Iswekile yenye into ekufuneka ilawulwe ngokufanelekileyo. Itshokholethi yenye yokutya okubangela ubuthathaka, kodwa kubonisiwe ukuba akunabungozi kangako ukuthatha iinxalenye ezincinci ngamanye amaxesha.
Ukutya akukhuthazwa ngexesha lokukhulelwa
I-Toxoplasmosis yenye yezona zifo zoyikekayo Ngexesha lokukhulelwa. Kungenxa yoko kucetyiswa ukuba ungatyi nyama ekrwada okanye engaphekwanga njengakwiisoseji okanye iipatés.
I-oyile yeentlanzi ngeedosi ezinkulu ayikhuthazwa nayo ngenxa yamanani aphezulu e-mercury, isinyithi esinetyhefu esinokonakalisa ii-neurons. Iitshizi zomngundo, i-camembert, okanye i-brie inokunceda ukukhula kweentsholongwane ezimbi.
Amaqanda ayinxalenye yokutya, kodwa akufuneki ityiwe iluhlaza ngenxa yokungcoliswa yi-salmonella. Ukusetyenziswa kwecaffeine kunye notywala nako akukhuthazwa njengoko zinokuphazamisa ukukhula okufanelekileyo kosana, ukongeza ekungabinayo ii-enzymes eziyimfuneko ukuze zilungiswe.
Kuyo yonke imikhwa ekhoyo yokulandela ukukhulelwa okuchanekileyo, musa ukuphelelwa lithemba, kuba zininzi iindlela zokutya ezingacetyiswayo nezinokuthathwa kamva xa sele unosana. Ukuba ufuna ukwazi ngakumbi malunga nokutya komfazi okhulelweyo ungazifunda izibonelelo ze Ukutya kweMeditera, okanye indlela yokulandela a ukutya emva kokugqitha kweKrisimesi.