Ukudla ngendlela efanele kubalulekile ukuze ukukhulelwa kukhule kahle. Konke okudlayo kusukela ekuqaleni kokukhulelwa kwakhoNgisho nangaphambilini, kuthinta ngqo ukukhula kwengane yakho yesikhathi esizayo. Futhi ukuze ukukhulelwa kwakho kube nempilo, ngoba eziningi zezinkinga ezingase ziqhamuke zihlobene ngqo nokudla.
Ngakho-ke, ukudla okunempilo ngesikhathi sokukhulelwa kubalulekile ngayo yonke indlela. Kepha kubalulekile ukukhumbula ukuthi izidingo zokudla okunempilo ziyashintsha kuye nge-trimester yokukhulelwa. Yize umbelethisi wakho noma umbelethisi ezokunikeza imihlahlandlela yokuthi kufanele udle kanjani, ungahle ube nokungabaza njengoba ukukhulelwa kwakho kuqhubeka.
Nawa amanye amathiphu namasu okudla okunempilo ngesikhathi sokuqala kokukhulelwa. Ngoba amasonto okuqala abalulekile, lezi izakhamzimba okungafanele uziphuthe ukulandela ukudla okwanele kulesi sikhathi sokuqala sokukhulelwa kwakho.
Izakhi zomzimba ezibalulekile ekukhulelweni
Zonke izinto ekudleni nomthelela ekukhuleni nasekukhuleni kwengane, ngakho-ke kumele babekhona ekudleni kowesifazane okhulelwe ngendlela efanele. Ukuze ukunikela kwalezi zakhi zomzimba kube okulungile, ngaphezu kokudla okunomsoco, abesifazane abakhulelwe kufanele bathathe isengezo se-folic acid ne-iodine.
Lezi izakhi ezibalulekile okufanele uzithathe kukho konke ukukhulelwa futhi lena yindlela abakuthonya ngayo ukukhula kwengane.
- I-Folic acid: le nto ibalulekile ku ithubhu le-neural lakhulae ngokujwayelekile. Ukushoda kwalesi sakhi kuhlobene nokukhubazeka okuhlukahlukene kokuzalwa, njenge umgogodla bifida.
- Amafutha acid: lezi zithako zithonya ukwakheka kobuchopho.
- Calcio: ekwakhiweni kwe- ukwakheka kwethambo lakho.
- amaprotheni: yini ebalulekile ekwakheni izitho wengane.
- hierro: kuyadingeka ekwakhiweni kwe- amangqamuzana abomvu egazi.
Amasu okudla okunempilo ku-trimester yokuqala
Phakathi namasonto okuqala okukhulelwa, izimpawu zokuqala ziyavela, njengesicanucanu nokuhlanza. Lokhu kwenza kube nzima ithuba lokudla ngendlela efanele, ngoba ukwenqatshwa kokudla okuthile, ukunambitheka, iphunga nokwakheka kuyakhula. Ngakolunye uhlangothi, ukungakhululeki esiswini kuveza ukuntuleka okukhulu kwesifiso sokudla.
Kodwa-ke, kubaluleke kakhulu ukuthi ungakunaki ukudla ngalesi sikhathi. Njengoba njengoba sibonile, ingane idinga ukwamukela zonke izinto umzimba wazo odinga ukuzakha nokukhula kahle. Okuthile lokho etholakala nge-placenta kamama, ngokudla ukuthi kuyadla. Nawa amanye amathiphu wokudla okunempilo ku-trimester yokuqala yokukhulelwa.
- Yiba nezithelo ezi-3 noma ezi-4 zezithelo ngosuku: Ungakhetha lezo ozithanda kakhulu, ngoba akuvamile ukuthi ukwenqatshwa kwezithelo kukhule. Bazizwa kamnandi, basuthi amavithamini, amaminerali kanye nefayibha futhi zizokusiza ukuthi uhlale wondlekile kahle ngesikhathi ukhulelwe.
- Imifino ekudleni okuyinhloko: Njengezithelo, zizizwa zikhulu, zigcwele izakhi zomzimba ezibalulekile futhi ungazithatha ngezindlela eziningi kwehlukile
- Ubisi, okungcono ukukhishwa: Thatha izinsiza ezi-3 zobisi ngosuku, ungaba nazo phakathi kokudla namantongomane athile, ngakho-ke uzokwengeza ngama-acid anempilo.
- Okusanhlamvu okuphelele: Zigaya kalula futhi zizokuvumela ukuthi uhlale unamandla emini.
Amahlumela amaningi usuku lonke
Kubaluleke kakhulu ukuthi udle ukudla okuncane okuncane usuku lonke, uthathe ukudla okuncane njalo emahoreni amabili kuya kwamathathu. Ngale ndlela, uzokugwema ukuzitika ngotshwala kanye nesicanucanu esilandelayo. Kulesi sihloko sikutshela amanye amathiphu woku ukuzola isicanucanu nokuhlanza ekukhulelweni. Kubalulekile futhi ukuthi uhlale unamanzi amaningi.
Noma ngabe uhlanza kaningi noma uhlushwa isicanucanu, udinga ukuphuza amalitha amabili kuya kwamathathu amanzi ngosuku. Gwema ukudla okunamafutha kakhulu, kanye nalokho okubabayo, ngoba kule trimester yokuqala yokukhulelwa bazizwa besinda kakhulu futhi nakanjani bazokuhlanza. Khumbula ukudla ngendlela ehlukahlukene, elinganiselayo, ngokudla kwemvelo futhi uzokwazi ukudla okunempilo ngesikhathi sokuqala kokukhulelwa.