Kuyacaca ukuthi Ukudla owesifazane anakho ngesikhathi sokukhulelwa kuthinta ngqo umbungu, naye uqobo. Ukudla okunomsoco kubhekwa njengomphumela wokuncipha kokudla kanye nokudla ngokweqile. Kokubili lokhu kungumphumela wokungalingani phakathi kwezidingo zomzimba nokusetshenziswa kwezakhi zomzimba ezibalulekile.
Yingakho kubaluleke kakhulu ukwenza okhulelwe azi ngakhoukubaluleka kokudla okulinganiselayo, okuphelele nokwanele. Ngalo mqondo, ngaso sonke isikhathi thintana nodokotela futhi ungazithobi ukudla. Sikutshela eminye yemiphumela kanye nemiphumela yokudla okungafanele ngesikhathi sokukhulelwa, kuwe nasenganeni yakho.
Yini esikubiza ngokudla okungenampilo?
Njengoba sekuthuthukile ukungondleki kubhekwa njengokungalingani, ngokweqile noma ngokuzenzakalela phakathi kokudla okunomsoco kanye nezidingo zombungu nomama. Kuzo zombili lezi zimo kunezingozi enganeni nakunina. Isimo somsoco sikamama kufanele futhi sicatshangelwe lapho ekhulelwe.
El Izindleko zamandla okukhulelwa zilinganiselwe ku-76.380 kcal, ahambelana, kwabesifazane abondlekile kahle kwizicubu zombungu ezingama-4.780, ezingama-35.800 ezifakwa emafutheni kanye nama-35.800 ngesidingo sokugcinwa kwezicubu ezintsha. Udokotela wokudla okunomsoco uCarolina Pérez, weluleka ukuthi leli nani lamandla athe xaxa nelidingekayo linikezwe kusukela ku-trimester yesibili ngokudla okungeziwe okungama-200-300 kcal / ngosuku.
I-Los Ukudla okunconywe kakhulu kunamaphrotheni, njengezinhlanzi, imidumba, amaqanda nenyama engenamafutha; imikhiqizo yobisi, ikakhulukazi ekukhulelweni sekwedlule isikhathi; i ecebile ngensimbi, nemifino yamaqabunga ebanzi, imvubelo yebhiya, amantongomane kanye nesoya, ecebile nge-folic acid. Lokho okunganconyiwe yi-steak tartare, i-sushi, ukusikeka okungabilile okungaphekiwe, uju, ubisi olungasetshenzisiwe, imifino nezithelo ezingageziwe kahle nezinhlanzi ezinkulu eziqoqa izinsimbi ezisindayo.
Imiphumela yokungondleki kahle embungwini
La ukungondleki kahle komama kunemiphumela emibi eminingi ngempilo yombungu. Ukushoda kwezakhi zomzimba ezibalulekile njenge-calcium, i-iron, i-folic acid noma i-zinc kungadala izinkinga ezahlukahlukene, njengokuphuphunyelwa yizisu, noma ukuzala ngaphambi kwesikhathi. Eminye imiphumela emibi yokungondleki kahle yile:
- Isisindo esincane se-fetal nokukhula kwesisindo sokukhuluphala ebuntwaneni. Izingane ezizalwe zinesisindo esincane, ngoba zikhulele endaweni enokuntuleka okukhulu kokudla okunempilo, zakha izindlela zokonga ukudla okunomsoco.
- Ukukhubazeka umbungu. Ngaphansi kwalezi zimo umbungu ungabhekana nokuguqulwa komzimba nokusebenza ukuze uphile. Ngalezi zinguquko uzama ukugcina ukukhula nokukhula kwezitho ezibalulekile, ikakhulukazi ubuchopho, ngokuhlukumeza ezinye izitho.
- Ngaphezu kokunye okufana nalokhu: ukukhubazeka ekukhuleni kobuchopho kanye nesistimu yezinzwa, ingozi eyengeziwe yokuhlupheka kwezifo zenhliziyo ngokuzayo nezinkinga zokuziphatha ezifana ne-Attention Deficit Hyperactivity Disorder.
Ukuchaza umsuka we i-fetus macrosomia noma imibungu yobudala obukhulu bokukhulelwa, Umbono wokuguqulwa okuyinkimbinkimbi emvelweni we-intrauterine uthola amandla amakhulu, njengokuthi i-glucose, ama-amino acid kanye ne-lipids badlala indima ebalulekile kwi-pathophysiology yokukhula kwengane.
Imiphumela yokungondleki kahle kwabesifazane abakhulelwe
Ukudla okungafanele ngesikhathi sokukhulelwa nakho kunemiphumela emibi kumama. Uma kukhona okweqile kwe ama-carbohydrate, okusalayo umzimba uzokuguqula kube ngamafutha ukufaka ezindaweni ezithile zomzimba. Uma, kunalokho, kunokushoda, umzimba uzokuthola emaprotheni ezakhi zomzimba, imisipha ezohlupheka ngazo.
I-Los amaprotheni amaningi angaguqulwa abe yi-ammonia futhi lokhu kube yi-urea, kungathinta izinso. Ukungabikho kwamaprotheni kuzodala ukuthi kungabi bikho okunye ukushintshwa lapho kuguga, okuzoveza umuzwa wokukhathala futhi i-anemia. Ngaphezu kwalokho, amaprotheni angenye yezinto ezibalulekile zokuxilonga i-pre-eclampsia, isifo esibi, kumama nasenganeni.
Amafutha amaningi agcinwa ngendlela yezicubu ze-adipose futhi azokhuphula izinga le-cholesterol. Kepha ukusilela kwayo nokungabikho ngokuphelele nakho kuyalimaza, ngoba Amafutha anomsebenzi obalulekile wokulamula emzimbeni: ukuvikela izitho, ukuthutha amavithamini ancibilika amafutha, ukwakha ulwelwesi lweseli, njll.