Ukudla kuyindaba okufanele ibhekwe ngesikhathi sokukhulelwa, ikakhulukazi kulabo okubhekwa njengokuyingozi. Phakathi kwalokhu kudla "okwenqatshelwe" sithola inyama ebhemayo ikakhulukazi izinhlanzi, nezinhlanzi ezinosawoti. Sichaza ukuthi kungani zinganconyiwe nemiphumela engaba nayo kumbungu.
Ngaphandle kwalokhu kudla okubhemayo nokunosawoti, esizokhuluma ngakho ngokulandelayo, khumbula ukuthi zonke izinhlobo zokudla kufanele zidliwe ngesikhathi sokukhulelwa. Ngendlela elinganiselayo kufanele udle konke, kunikeza ama-carbohydrate kuqala, amaprotheni, amavithamini namaminerali. Ngasikhathi sinye, nciphisa ukusetshenziswa kwamafutha nosawoti.
Kungani kungafanele udle inhlanzi ebhemayo nenosawoti?
Yize ukudla okuningi, esizokubiza ngokuthi kuvunyelwe ngesikhathi sokukhulelwa, kusetshenziswa ngokujwayelekile lapho singekho, kufanele sikuqaphele. Isizathu ukuthi lapho ukhulelwe usawoti futhi ubhema zingaba yingozi kumama, futhi zibe nkulu kakhulu embungwini.
Izifo ezithi ngaphandle kokukhulelwa, zidlula njengomkhuhlane nje futhi zingadali izinkinga, njenge-listeriosis kanye i-toxoplasmosis, Uma bengenwe yisivumelwano sokukhulelwa futhi badluliselwa embungwini, bangaba ne-sequelae ebucayi: ukukhulelwa kwesisu, ukuzala ingane ishonile, ukukhubazeka kobuchopho, ubumpumputhe, njll.
Izifo ezimbili ezibangelwe ukusetshenziswa kwenhlanzi ebhemayo nenosawoti, phakathi kokunye ukudla, yilezi i-toxoplasmosis ne-listeriosis. Okunye ukudla, njengobisi oluhlaza noma izithelo nemifino engageziwe, nakho kungakubangela. Kuzona zombili lezi zimo, umama uzoba nomkhuhlane, izinhlungu zemisipha, isifo sohudo kanye nekhanda.
Usawoti ngesikhathi sokukhulelwa
Okunye kokudla okufanele kudliwe ngokuqapha ngesikhathi sokukhulelwa yizo inhlanzi enosawoti. Ngaphezu kwalokho, lezi azizange zenziwe kunoma iyiphi inqubo yokupheka ukuze zibe ngabadlulisi be-anisakis. Kodwa-ke, inhlanzi enamafutha inikeza inani le-omega 3 fatty acids, engatholakala ngamantongomane, okusanhlamvu, imbewu yamathanga namaqanda.
Ngakolunye uhlangothi, Ukudla okunosawoti kuqukethe usawoti omningi. Ukusetshenziswa ngokweqile kukasawoti ngesikhathi sokukhulelwa kuyingozi kumama okungaba nemiphumela yomfutho wegazi ophezulu, ukugcina uketshezi nezinkinga zezinso. Kodwa-ke, akukhona ukukususa ekudleni ngendlela eqinile, ngaphandle kokuthi udokotela ukusho.
I-Las iminqumo enosawoti iyimithombo yemvelo kavithamini A no-C, i-calcium, i-iron ne-thiamine, futhi umnikelo wawo wokudla okunempilo uhlanganiswa ngokushesha ngumzimba wonkana. Ezinye izazi zokudla okunempilo zithole ukuthi ukusebenzisa cishe i-6 kuye ku-7 yazo ngosuku kungasiza ekwehliseni kakhulu umfutho wegazi. Ukusetshenziswa kwayo ngesikhathi sokukhulelwa kuzovikela izingane kwezinye izifo kanye ne-asthma, ngenxa yezakhi zayo zokulwa ne-antioxidant.
Ukudla okubhemayo okuvela ekudleni kwabesifazane abakhulelwe
Ukudla okubhemayo ukudla okuvezwe emthonjeni wentuthu, imvamisa izinkuni, zokupheka. Ngokuvamile banezingozi ezithile zempilo ngokujwayelekile, ze- amakhemikhali aphezulu asetshenziselwa ukusiza ukubabhema. Ngakho-ke, kufanele zikhawulelwe ngesikhathi sokukhulelwa.
Ngesikhathi sokukhulelwa kufanele gwema izinhlanzi ezibhemayo nezimbaza, i-salmon, i-trout, i-cod, i-tuna, i-mackerel…. Futhi akudingeki uthathe okuphuma enyameni okuluhlaza, okuphekwe uma ungakwazi, njenge-frankfurters noma abanye. Akufanele uthathe inyama engaphekiwe noma eluhlaza, noma amasoseji aphekiwe angaphekiwe njenge-serrano ham, i-chorizo, i-salami. Uma umama evikelekile kwi-toxoplasmosis, angadla inyama engavamile, kodwa ephekiwe. Igciwane le-Toxoplasma gondii lifa ngemuva kwama-degree angama-70, kepha limelana nokubanda kahle esiqandisini sasekhaya.
Ngaphandle kokudla okubhemayo kubeka engcupheni yokufaka ushevu ekudleni, njenge-botulism, kodwa alulithinti umbungu ngisho noma umama esethole lesi sifo. Ngaphezu kwalokho, okunye ukudla okubhemayo, okufana nokudla kwasolwandle, kungadala ukungezwani komzimba, noma ngabe ubungenakho phambilini.