Ngokuvamile owesifazane okhulelwe kufanele alandele ukudla okufanayo okunempilo nokulinganisela njengalowo ongekho. Ngaphandle insimbi, sizodinga inani elifanayo lezakhi zomzimba njenganoma yisiphi isikhathi empilweni. Okungenani, owesifazane okhulelwe kufanele akhuphule ukudla kwakhe ngama-calories ayi-300 ngosuku ukunxephezela ukukhulelwa kwakhe.
Kodwa-ke, kungenzeka ukuthi udokotela uncoma ukusetshenziswa kwesengezo sokudla, noma aqinise ukudla ngendlela ethile. Landela izeluleko zabo, ungazithathi izithasiselo zamavithamini uwedwa. Impilo yengane yakho neyakho incike endleleni owondla ngayo, ngakho-ke, yigcine engqondweni manje, njengaphambi kokukhulelwa nangesikhathi sokuncelisa.
Lungiselela ukukhulelwa ngezithako zokudla
Kunabantu besifazane abalungiselela ukukhulelwa ukushintsha imikhuba ethile engenampilo. Izinto ezinjengokuyeka ukubhema, noma ukuphuza utshwala, kuzosisiza, ngakolunye uhlangothi, ukuthi sikhulelwe futhi sihlanze nobuthi emzimbeni wethu. Kungcono ukuyigwema.
Kuyanconywa futhi qala ukuthatha i-folic acid, noma amafa. Lesi sithasiselo singeza ngesimo samaphilisi, azobekwa udokotela, noma kokunye ukudla okunothiswe ngqo ngalesi sakhi. Uzothola okusanhlamvu kuthuthukiswe nge i-folic acid, ubisi nesinkwa. Kepha uma ukukhulelwa kufike ngokungalindelekile, ungakhathazeki, emasontweni ayi-12 okuqala wokukhulelwa kungakuhle ukuthi uthathe izithako ze-folic acid.
Owesifazane ngaphakathi kwe- isisindo esivamile asidingi amakholori angeziwe phakathi nezinyanga eziyisithupha zokuqala zokukhulelwa. Umzimba uba nekhono ekumungeni nasekusebenziseni izakhamzimba ekudleni. Ukukhuluphala ngokweqile ngesikhathi ukhulelwe kuzokwandisa ubungozi besifo sikashukela futhi kuzoba nzima kuwe ukwehla ngamakhilo ngemuva kokuzalwa.
Izinkomba ezijwayelekile zokudla okunomsoco
Uma sikhulelwe kufanele siqhubeke no-a ukudla okunomsoco nokuhlukahlukeneNgakho-ke into yokuqala ukuhlaziya ukudla kwethu kwansuku zonke bese uzama ukukugcwalisa. Le plugin ingaqhamuka amaphilisi noma ukuthuthumela sekulungisiwe, kepha into enhle kakhulu ukuthi kungokwemvelo nemikhiqizo esinayo.
Okusanhlamvu namazambane kufanele kumelele ama-70% wokudla kwethu, okulawula konke okusanhlamvu, ngoba kuqukethe i-fiber eningi, amavithamini kanye namaminerali. Izithelo nemifino kubaluleke kakhulu. Uma ungakwazi ukufinyelela ifayela le- Izithelo ezintsha zingafakwa ekheniwe, ngaphandle kwesiraphu, noma iqhwa. Amasaladi aluhlaza, ubhontshisi nodali, amantongomane kanye nejusi yezithelo kufanele kuthathwe okungenani ama-servings amahlanu ngosuku.
I-Las inyama, inhlanzi Ziwumthombo wamaprotheni, amavithamini kanye namaminerali, kepha khumbula ukuthi okunye ukudla, njengamaqanda, amantongomane nemidumba, nakho. Ngokuqondene nemikhiqizo yobisi nemisha enikeza i-calcium namaprotheni, kufanele uthathe ama-servings amabili noma amathathu nsuku zonke.
Kufanele ngifake nini izengezo zokudla
Njengoba sishilo, ngokomthetho izithasiselo zokudla azidingekile uma owesifazane enempilo futhi kungekho sifo esibonwayo ngesikhathi sokukhulelwa. Eqinisweni, abanye ochwepheshe abavumelani nokuncoma okuthile amavithamini, aqukethe inani eliphakeme lamavithamini ngoba umphumela lokhu kungeniswa okungaba nawo embungwini awaziwa. Eqinisweni, uvithamini A omningi kakhulu angalimaza ingane.
Kwezinye izimo izengezo zingasiza. Inikezwe njengesibonelo, kufayela le- abesifazane abadla imifino kanye ne-vegan, lapho kucatshangelwa ukungeniswa kwesengezo sensimbi, ngoba akusimuncwa kalula kokudla ngaphandle kwenyama ebomvu. Umzimba ukwazi ukubamba insimbi eyi-10-15% ngokufanele.
Ilukuluku, ngokuphambene nalokho okushiwo ukuhlakanipha okuvamile kokuthi umbungu udinga ukukhuluphala ezinyangeni ezisanda kwedlula. Sizokutshela ukuthi ezinyangeni ezi-3 ezedlule zokukhulelwa, ingane yakho idinga kuphela ukwanda kwama-kilocalories angama-300 ngosuku. Ukubala lokhu kufana nama-apula amane noma izingcezu ezimbili zesinkwa.