Ukukhulelwa kuvame ukuletha izinjabulo eziningi kepha futhi kunokungabaza okuningi nokukhathazeka, ikakhulukazi komama abasha. Ikakhulukazi ngendaba yokudla, kuyinto ekhathaza kakhulu. Yikuphi ukudla okufanele ngikugweme? Yikuphi ukudla okungcono? Qhubeka ufunde ukuze uxazulule konke ukungabaza kwakho mayelana ne- izinguquko ekudleni uma ukhulelwe.
Yidla kahle ngesikhathi ukhulelwe
Uma umsoco usuvele ubalulekile ngaphandle kokukhulelwa, lapho kubaluleke nakakhulu. Ingane izondla kuphela ngokudla kukanina. Kuzofanele sithathe i- ukudla okunempilo ukuze ingane ikhule kahle futhi igweme izinkinga zempilo. Zama ukudla ngezindlela ezahlukahlukene ukuhlinzeka ngazo zonke izakhamzimba wena kanye nengane yakho enizidingayo. Musa ukweqa noma ikuphi ukudla, zama ukudla izikhathi ezinhlanu ngosuku ngamanani amancane bese uzama ukungahambi ngaphezu kwamahora ayi-5 ungadlile.
Sizokwenza gwema ukudla okubili ukuthola isisindo esiningi kakhulu noma ukuthi sinezinkinga ezifana nesifo sikashukela sokukhulelwa. Owesifazane kufanele adle cishe ama-calories angu-2100 2500 ngosuku, kanti owesifazane okhulelwe udinga ama-calories angama-XNUMX XNUMX ngosuku. Njengoba ubona, owesifazane okhulelwe akadingi ukuthi adle okuphindwe kabili ukuze ingane ikhule kahle.
Akucebisi nokudla okuncanenjengoba ingane isengozini yokuzalwa isisindo esiphansi. Into ebalulekile ukuthi udle uphilile, akudingekile ekudleni. Imvamisa owesifazane okhulelwe uzuza cishe ngama-9-14 kilos, akuyona into okufanele uyiqaphele ngoba kufanele ukhuluphele, kepha akukhuthazwa ukuthi udle ngokweqile noma. Kufanele ushaye ibhalansi.
Ukudla okubalulekile kwabesifazane abakhulelwe
- I-folic acid. Njengoba kunzima ukukuthola ekudleni, kuvame ukunikezwa njengesengezo ngaphambi kokukhulelwa nangezinyanga zokuqala zokukhulelwa. Kubaluleke kakhulu ku- ukuvimbela ingozi yokuthi ingane izalwe inenkinga yomgogodla njenge-spina bifida. Ungayithola ngokwemvelo kwimifino enamaqabunga amnyama, izithelo, i-broccoli noma isikhuphasha seqanda ngokwesibonelo.
- Ukudla kwemifino. Izithelo nemifino yizona ezinempilo kakhulu esingazibeka ekudleni kwethu esevele iyimikhiqizo engacutshungulwa.
- Ukudla okunothe nge-calcium, i-zinc nensimbi. Angamaminerali abalulekile ozowadinga ngenkathi ukhulelwe. Imvamisa udokotela wakho uzokunika isengezo kepha kuhle ngaso sonke isikhathi ukukufakela ngokudla okunempilo nokuhlukahlukene. Njengomthombo wensimbi sinophizi, imifino eluhlaza kanye namantongomane. Njengomthombo we-zinc sinobisi nenyama. Futhi njengomthombo we-calcium, imikhiqizo yobisi, inhlanzi enamafutha, i-broccoli, imidumba namantongomane.
Ukudla okuvimbela noma ukunciphisa ekudleni kwakho uma ukhulelwe
- Ukudla okuluhlaza kufanele kugwenywe: njengokusikeka okubandayo, inyama ebhemayo, amaqanda angaphekiwe, i-sushi noma ubisi olungasetshenziswanga, ngoba kungadala ubuthi kanye nezifo ezifika enganeni. Uma ngabe kuphekwe okungenani ku-66ºC azikho izinkinga noma ngabe kumanje iqandiswe ngaphansi kuka-20ºC okungenani amahora angama-24. Izithelo nemifino kufanele zigezwe kahle ngaphambi kokuzidla.
- Kufanele ugweme izinhlanzi ezinokugxila okuphezulu kwe-mercury, okuvame ukutholakala ezinhlanzini ezinkulu kakhulu ezifana ne-swordfish, ushaka, i-bluefin tuna ne-Pike. I- izimbaza Ibuye ibe ne-mercury ephakeme kakhulu, ekwazi ukuwela i-placenta futhi idale ukulimala kohlelo oluphambili lwezinzwa zomntwana kanye nokukhula kwengqondo.
- I-caffeine. Ayitholakali ekhofi kuphela, kodwa futhi ikhona netiye, ushokoledi ne-cola. Kufanele unciphise ukusetshenziswa kwakho ngangokunokwenzeka, ngaphansi kuka-300 mg / ngosuku.
- Utshwala. Ngezizathu ezisobala. Akunasilinganiso esiphephile sotshwala ongasiphuza ngesikhathi sokukhulelwa, ngisho newayini noma ubhiya. Kunconywa ukuthi ungaphuzi noma yiluphi utshwala ngesikhathi ukhulelwe ukuvikela ingane ekuzalweni ikhubazekile.
Inhloso ukuthi udle ngekhanda lakho, wazi ukuthi yikuphi ukudla okungafanele sikudle nokuthi yikuphi okufanele sikudle kakhulu ngoba sesivele sinesisekelo sokudla kwethu ngesikhathi sokukhulelwa. Kufanele ulethe eyodwa ukudla okunomsoco lapho kukhona wonke amaqembu okudla (inqobo nje uma singakudla) futhi sijabulele lesi sigaba esisha. Kuzoba nesikhathi sokudla yonke into.
Ngoba khumbula ... impilo yengane yakho isengozini, kungcono ukuthi ungayifaki engozini.