Kusukela ukukhulelwa kuqala, umzimba wowesifazane uba nezinguquko emzimbeni. Esigabeni ngasinye sokukhulelwa, izidingo zokudla okunempilo ziyahlukahluka okudingeka ingane yesikhathi esizayo. Ngakho-ke, kubalulekile ukubheka izincomo ezithile ukuze ifomethi ye- ukondla ngesikhathi sokukhulelwa kulungile.
Kungakuhle ngisho nokuba nezibikezelo ezithile ngaphambi kokuqala ukusesha. Uma kungenzeka uma ukukhulelwa kuhlelwe. Uma kunjalo, kufanele siqale ngo i-vitamin supplement ye-folic acid, i-vitamin B9 ne-iron. Lokhu kuzobekwa ngqo ngudokotela wakho.
Ngokuqondene nokudla, ezinyangeni ezingaphambi kokukhulelwa, kuzokwanela ukudla ukudla okwehlukahlukene futhi okulinganiselayo, ukugwema ukusetshenziswa kotshwala nogwayiNgale ndlela umzimba uzobususa ubuthi ngaphambi kokufika kokuhle okufunayo.
Lapho nje ukukhulelwa kufika, i-vitamin complex igcinwa, ngoba kubalulekile ukukhula okulungile kombungu, ngaleyo ndlela ugweme ukukhubazeka okungaba khona. Zizohlala kuze kube ngemuva kokubeletha kuze kunconywe umbelethisi wakho.
Ukondla ngesikhathi sokukhulelwa
Ngesikhathi se-trimester yokuqala, ukugaya ukudla kuhamba kancane futhi kuvela ukungakhululeki kwesicanucanu. Into ejwayelekile ukuthi phakathi nalawa masonto, kutholakala isisindo esincane kwazise umbungu usemncane kakhulu futhi ayifuni izakhi zomzimba ezengeziwe ngaphezu komzimba wakho ngokujwayelekile okudingayo.
Okwamanje udinga kuphela Ukudla ukudla okunomsoco, okubandakanya amaprotheni ezilwane. Okunconyelwa kakhulu kunoma yikuphi ukudla, yinyama engenamafutha, inkukhu noma ikalikuni nenhlanzi. Kufaka umthombo we amaprotheni ngaso sonke isikhathi sokudla.
Sebenzisa ama-carbohydrate, isinkwa, ilayisi noma i-pasta nsuku zonke. Futhi ilawula ukusetshenziswa kwamafutha. Ngaso sonke isikhathi sebenzisa uwoyela owengeziwe we-olive, unakekela ubuningi. Okunconywe kakhulu ukusetshenziswa kwamantongomane nezinhlanzi ezinamafutha, okunikela ngamafutha omega ama-3 anamafutha.
Ungakhohlwa ukudla kwe-calcium, yize kuze kube yi-trimester yesibili akudingekile ukwandisa ukusetshenziswa ojwayele ukukuthwala. Kuzoba ngesisekelo kufayela le- ukondla ngesikhathi sokukhulelwa.
Okubaluleke kakhulu, ungakhawuleli ukudla kwakho kwe izithelo nemifino. Zibalulekile ukumboza izidingo zamaminerali namavithamini, ngokungeziwe unikeze inani elikhulu le-fiber, kudingekile ukuvimbela ukuqunjelwa.
Ukudla kusuka enyangeni yesine kuze kube sekupheleni kokukhulelwa
Kusukela ngenyanga yesine yokukhulelwa, kunini kwandisa ukusetshenziswa kwekhalori, ngakho-ke kuzodingeka ukunikela ngemali ethe xaxa ukumboza lezi zidingo zamandla. Ngakho-ke kufanele ukhuphule inani lokudla okuthile. Yiba nesinkwa esithe xaxa amaprotheni ansuku zonke nangaphezulu ezingxenyeni ezinkudlwana.
Ngalesi sikhathi kufanele ukwandisa ukudla kwe-calcium, ungaba nobisi oluningi noma imikhiqizo yobisi engaphezulu. Ungakunaki ukusetshenziswa kwensimbi, ngalokhu, thatha imidumba kaningi yize ungayithola nasezimbeleni, emaqanda noma enyameni ebomvu.
Ithiphu yokuthola insimbi eyengeziwe: noma kunini lapho uthatha isibonelo samalenti, yiba no-olintshi wetshe, ngale ndlela insimbi ayiqukethe ifakwa kangcono.
Noma uthatha i-vitamin complex ezonikezwa ngudokotela wakho, kubalulekile futhi ukuthi uyifakele ngokwemvelo ngokudla kwakho. Izinhlanzi nezimbaza zihlinzeka nge-iodine, amaminerali okufanele uwafake ku- ukondla ngesikhathi sokukhulelwa.
Ezinye izincomo ezibalulekile
Gwema ukudla ikhofi, ama-sodas, nezinye izinjabulo ezifana noshokoledi. Akufanele uthathe izinhlanzi ezinkulu njenge-tuna noma i-swordfish, ngenxa yokuqukethwe kwayo kwe-mercury okuphezulu, okunganconyelwe ingane. Susa ngesikhathi sokukhulelwa ukudla okuluhlaza njengoku i-sushi noma i-tartare.
Kufanele futhi ususe ifayela le- imikhiqizo yobisi engananyisiwe, njengezinye ushizi noma ama-meringue. Ngokuphathelene ne-toxoplasmosis, ungaba neham yase-Iberia inqobo nje uma ingekhwalithi ephezulu, njengoba inqubo yokuphulukisa iqeda leli bhaktheriya.
Uma ungaqiniseki ngekhwalithi, ungahlala uyimisa ngaphambili futhi ngaleyo ndlela ugweme izingozi. Kufanele futhi uqaphele ikakhulukazi nge izithelo nemifino, zigeze kahle ngaphambi kokusetshenziswa.
Ikakhulu phuza amanzi amaningi futhi ugweme ukuphuza iziphuzo ezinoshukela njengeziphuzo, noma iziphuzo ezibandayo, ezinikeza kuphela ama-calories angenalutho. Futhi ungakhohlwa ukubaluleka kokuzivocavoca ngobumnene phakathi nokukhulelwa kwakho, hamba ihora elilodwa ngosuku Kuzokwanela