Ngesikhathi sokukhulelwa kuyadingeka thatha izithasiselo ezibalulekile zezempilo, kokubili okhulelwe kanye nokukhula kwengane. Bonke abesifazane abakhulelwe kufanele bathathe izithasiselo ze-folic acid, iodine kanye ne-ayoni, ukubhekelela izidingo ezengeziwe ngalesi sikhathi. Ngaphezu kwalokhu, kukhona nezinye izakhamzimba ezibalulekile kwezinye izimo okumele zengezwe.
Isibonelo i-calcium, amavithamini eqembu A, C noma D ne-zinc. Yize ngokomthetho kungenzeka ukuthola lezi zakhi zomzimba ngokudla okuhlukahlukene futhi okulinganiselayo, kwezinye izimo umnikelo awenele. Kodwa-ke, akufanele neze uthathe isengezo wedwa, uma ucabanga ukuthi ngenxa yendlela odla ngayo kungenzeka ukuthi unamaphutha kunoma yisiphi isakhi esishiwo ngenhla, thintana nodokotela olandela ukukhulelwa kwakho.
Ukudla kwe-calcium ngesikhathi sokukhulelwa
I-calcium iyiminerali ebalulekile emzimbeni womuntunjengoba kuyisakhi esikhulu samathambo namazinyo. Kule nto, kuya ngokuthi isakhiwo sakho samathambo sihlala siqinile futhi sinempilo impilo yakho yonke. Ukudla nsuku zonke kwe-calcium kuqinisekisa amathambo aphilile, akwazi ukuxhasa zonke izinguquko zamahomoni nezomzimba umzimba odlula kuzo zonke ukukhula kwawo.
Ngokuphambene nalokho, ukuntuleka kwaleli mineral kungabeka engcupheni impilo yamathambo akho. Yini engadala ingozi enkulu yezifo ezifana ukukhumuzeka kwamathambo. Lesi yisifo esingelapheki, esenzelwe sona amathambo aya eba buthaka njengoba ithambo lincipha. Ngaphezu kwalokho, i-osteoporosis ithinta kakhulu abesifazane, njengomphumela wezinguquko zamahomoni ezikhiqizwa kukho konke ukuphila njenge ukuya esikhathini, ukukhulelwa noma ukuya esikhathini.
Ngesikhathi sokukhulelwa, ukungeniswa kwe-calcium kumele kube kukhulu kunokujwayelekile ukuze izidingo zihlanganiswe likamama futhi nelomntwana. Njengoba i-calcium inesibopho sokwakha amathambo namazinyo engane, le minerali akumele iswele ekudleni kowesifazane okhulelwe.
Ingabe kuyadingeka ukwengeza i-calcium?
Ngokuvamile uma uthatha inani elinconyiwe le-calcium usuku ngalunye, akudingekile ukuthi uthatha i-calcium supplement. Ukuqinisekisa ukuthi inani lanele, kufanele ukhumbule ukuthatha okungenani izinsizakalo ezintathu zansuku zonke zobisi nemikhiqizo yobisi. Ngaphezu kwalokho, lo maminerali ungawuthola kokunye ukudla okufana ne-broccoli, imifino eluhlaza, ama-legumes noma inhlanzi efana namasardadi, phakathi kokunye.
Ukudla okunothile nokuhlukahlukene akuyona ukuphela kwento edingekayo ukuze silondoloze impilo yethu.
Uma kwenzeka kuphela abesifazane abanesifo se-calcium ekudleni kwabo njalo. Ikakhulukazi esimweni sabesifazane abakhulelwe abane-vegan noma labo abanokudla okunempilo nokungenampilo, ukwengeza i-calcium kuvame ukunconywa ngesikhathi sokukhulelwa. Ukwengeza kwale nto kunconywa futhi kwabesifazane abasengozini yokuhlupheka preeclampsia.
Ngakho-ke, kunconywa ukuthi qiniseka ukuthi udla kahle ngesikhathi ukhulelwe. Futhi phakathi nezinyanga ezithatha ukuncelisa ibele, uma ukhetha le ndlela yokondla ingane yakho. Kulokhu, ukuvimbela kuyisihluthulelo sokugwema izinkinga ezizayo empilweni yakho, ngaphezu kokugwema izinkinga zokukhula enganeni yakho.
Uma ungabaza ukuthi ukudla kwakho kufanele kube kanjani kulesi sikhathi esibalulekile sempilo yakho, en Madres Hoy uzokwazi ukuthola izimpendulo zayo yonke imibuzo yakho. Kulesi sixhumanisi sikushiya namathiphu wokudla okhethekile komama besikhathi esizayo abane isifo sikashukela sokukhulelwa. Ngaphezu kwalokho, sikushiyela lesi esinye isixhumanisi esifaka imihlahlandlela emisha yokondliwa kwe- iphiramidi yokudla, eyenziwe i-Spanish Society of Community Nutrition.
Futhi khumbula, ngaphambi kokungabaza noma ukwesaba okungavela ngesikhathi ukhulelwe, unganqikazi ukubonisana nodokotela olandela ukukhulelwa kwakho. Konke ukunakekelwa ongakuthatha kubalulekile. Kokubili indlela odla ngayo nendlela ophila ngayo kulezi zinyanga ibalulekile ukuze ukukhulelwa kwakho kukhule kahle futhi nengane yakho ikhule iqine futhi ibe nempilo.