Ukukhuluphala ngokweqile ngesikhathi sokukhulelwa akukhuthazwa futhi kungaba yingozi. Njengoba kungaba imbangela yezinkinga ezahlukahlukene ezihambisana nesisindo eseqile, njenge isifo sikashukela sokukhulelwa noma i-preeclampsia. Futhi, ukukhuluphala ngokweqile kungaba imbangela yesigaba sokuhlinzwa ngoba ingane ingafika isisindo esiningi. Ngakho-ke, uma usaqhubeka nenqubo yokusesha futhi ungaphezu kwesisindo esinempilo, kungakuhle uma uthumela ekudleni kokunciphisa isisindo okulawulwa ngungoti.
Kodwa-ke, ngokulandela izincomo zokwelashwa nokulandela imikhuba yokudla enempilo nemikhuba yezemidlalo, owesifazane okhuluphele ngokweqile angakhulelwa okujwayelekile. Vele, kubalulekile ukuthi ulandele ngokuqinile iseluleko sezokwelapha, indlela yokudla abazokunikeza yona futhi wenze konke ukuzivocavoca umzimba lokho kungaphakathi kwamandla akho, njengokuhamba.
Ukudla okunempilo kufanele kube umgomo wakho oyinhlokoNgale ndlela unganciphisa izinkinga ezikhona ekukhulelweni kwakho. Nayi eminye imibono yokuhlela imenyu enempilo ephelele yabesifazane abakhulelwe abakhuluphele ngokweqile. Ngale ndlela, uzokwazi ukuhlela ukudla kwakho futhi kuzoba lula kakhulu kuwe ukulandela uhlelo lokudla ngesikhathi ukhulelwe.
Kufanele udle kanjani uma ukhulelwe futhi ukhuluphele ngokweqile
- Into yokuqala futhi ebaluleke kunazo zonke ukuthi ungenzi noma yiluphi uhlobo lokudla uwedwa, noma wenze imikhawulo ngaphandle kokubonisana nodokotela wakho. Ngaphandle kwalokho ingane yakho ingaba nokushoda okungathinta ukukhula kwayo.
- Susa yonke imikhiqizo esetshenzwe, amaqebelengwane namafutha agcwele, awudingi.
- Pheka ngendlela enempilo. Izindlela ezingcono kakhulu zokupheka okunempilo yihhavini, i-ayoni noma umusi. Ngale ndlela uzonciphisa amafutha nokudla kuzokonga kangcono zonke izakhamzimba zawo.
- Vivinya umzimba nsuku zonke. Ukuzivocavoca umzimba kubalulekile kukho konke ukukhulelwa, kepha ikakhulukazi uma ukhuluphele ngokweqile.
- Yidla ukudla okuningana ngosuku. Ngale ndlela, umzimba wakho uzothola izakhamzimba njalo, kepha yebo, izingxenye kufanele zinciphiswe.
Imenyu yabesifazane abakhulelwe abakhuluphele ngokweqile
Kwebhulakfesi:
- Ikhofi elinamanzi anebisi olunamanzi + ubhontshisi kakolweni wonke ngamafutha umnqumo notamatisi ochotshoziwe
- Izithelo nejusi yemifino + uhhafu wendishi yama-oats asongwe
- Ama-pancake we-oatmeal nobhanana + ujusi osawolintshi omusha
- Uphayinaphu wemvelo smoothie + isiphuzo soya + uhhafu wenkomishi ye-oatmeal + ingcosana yejinja yomhlabathi
- Ikhofi enamanzi anebisi olunamanzi + a ubhontshisi wonkel nge-turkey ebandayo
Uhhafu ekuseni:
- I-yogurt enamafutha amancane + amantongomane ama-3 noma 5 ama-alimondi
- Ucezu lwe izithelo
- Ingilazi yobisi
- Un Ijusi le-orange yemvelo + 2 amakhukhi okusanhlamvu aphelele
- I-apula
Ukudla:
- Imifino ratatouille + isifuba senkukhu esosiwe + ucezu lwesithelo esingu-1
- Isaladi eluhlaza + salmon eyosiwe + 1 i-yogurt enamafutha aphansi
- Izinkukhu ezinemifino nenkukhu + isaladi utamatisi ne-mozarella + isiqeshana esingu-1 sesithelo
- Ama-lentile anemifino + a iqanda elosiwe + iyogathi enamafutha amancane
- Isaladi le-pasta nge-tuna yemvelo, iqanda elibilisiwe, utamatisi ne-avocado + i-yogurt enamafutha amancane
Ukuze uthole isidlo:
- Un i-yoghurt ebusayo + izingcezu zezithelo zemvelo
- Ama-biscuits ama-2 aphelele + inyama ebandayo ye-turkey kanye ushizi omusha
- I-apula + 2 amakhukhi e-wholemeal
- Ingilazi yobisi + uhhafu wendishi yamabele aphelele angenashukela
- I-yogurt eyodwa enamafutha amancane + ama-ounces ama-2 we ushokoledi omnyama
Okokudla kwakusihlwa:
- Isobho semifino nama-noodle + i-omelette yesiFulentshi + ukumnika
- Ukhilimu wethanga + 1 iqanda eliqhuqhiwe ngamakhowe + ukumnika
- Inkukhu ephekiwe eyenziwe ngokuzenzela + utamatisi omisiwe ukumnika
- Isangweji le-Wholegrain elinokusikeka okubandayo kwe-turkey, ushizi olula, ulethisi, izingcezu zikatamatisi kanye ne-yogurt sauce eyenziwe ngokwabo + ukumnika.
- Ukugqoka utamatisi nge-mackerel + 2 rolls ephekiwe kanye ushizi olula + ukumnika
Ukuthatha ukumnika ngemuva kwesidlo sakusihlwa kuzokusiza thuthukisa ukugayeka kokudla futhi ngalokhu ungaphumula kangcono kakhulu. Ukufakwa okunconyelwe kakhulu ngesikhathi sokukhulelwa yi-chamomile, noma kunjalo, kunezinye izinhlobo zokumnika ongazithatha ngaphandle kwenkinga. Kulesi sihloko uzothola imininingwane mayelana ukumnika okuvunyelwe ngesikhathi sokukhulelwa nokuthi uzilungiselela kanjani.