Kusukela lapho wazi ukuthi ukhulelwe, uqala ukubheka imininingwane ngokudla phakathi kweminye imibuzo eminingi. Kudokotela, uthola izincomo eziningi maqondana nalokhu futhi ngokujwayelekile, abesifazane bavame ukwaziswa kahle ngokudla nangokondleka ngesikhathi sokukhulelwa. Kodwa uma ingane ingena emhlabeni, umama uyeka ukuthola imininingwane ngale ndaba futhi abesifazane abaningi bazithola "bebodwa lapho bebhekene nengozi."
Kujwayelekile ukuthi kuphakame ukungabaza okuningi ngokuthi kufanele ukondliwe kanjani uma uncelisa ingane yakho ibele. Ngokuvamile, alukho ulwazi oluningi oluvame ukutholwa odokotela, ngaphandle kokuthi uzicelele wena. Ngakho-ke, ukungabaza ngokunambitheka kobisi kuvela noma uma kukhona ukudla okungaba yingozi enganeni, phakathi kokunye.
Ngalezi zizathu, sizokunikeza ezinye izeluleko zokudla okunempilo komama abakhuluphele ku-lactation ephelele. Uma lokhu kuyicala lakho, uzothola ezinye izinketho zokwakha imenyu efanelekayo yalesi sigaba esikhethekile.
Ukondla ngesikhathi sokuncelisa
Uma ulandele ukudla okunempilo phakathi nokukhulelwa kwakho, qhubeka wenze kanjalo manje. Kuyiqiniso ukuthi manje usungadla ukudla obekungavunyelwe kuze kube manje njengama-sausage noma i-sushi. Kepha kungenjalo indlela odla ngayo kufanele yehluke futhi ilinganiselwe ukuze uhlale uphilile. Ngakolunye uhlangothi, kunemikhiqizo ethile akufanele uphuze ngenkathi uncelisa, kule ndatshana uzothola imininingwane ngayo.
Ngaphezu kwalokho, kungakuhle ukuthi faka ukudla okuthile okunikeza isengezo kwabathile izinto eziyisisekelo ezifana ne-calcium. Khumbula ukuthi ubisi olukhiqizwa ngumzimba wakho luphelele enganeni yakho ngokudla, kungakhathaleki ukuthi udlani. Kodwa-ke, uma ungazidli kahle, ungahle ubone ukusilela nezinkinga ezitholwa ngokuzayo.
Ingabe kufanele ngidle okuningi ngenkathi ngincelisa ibele?
Akufanele ngempela udle okuningi, kodwa kungcono. Okungukuthi, udinga ukuhlala uqinile futhi unamandla, futhi uthola lokhu ngokudla. Kodwa-ke, kunconywa ukuthi omama abahlengikazi bathole ama-calories angama-500 ngalesi sikhathi. Kepha qaphela, njalo udle ukudla okunempilo futhi ugweme ukucutshungulwa, okumnandi, okuthosiwe, njll.
Ukudla okunomsoco nokunempilo ngesikhathi sokuncelisa kufanele kubandakanye:
- Izithelo, imifino nemifinoNgale ndlela uzothola amavithamini, amaminerali, imicu kanye ne-folic acid, okubalulekile ngalesi sikhathi.
- Ama-carbohydrate: Ukuhlangabezana nezidingo zamandla zosuku ngalunye. Zama ukuthatha lezo eziyinkimbinkimbi, njengokusanhlamvu okuphelele, ilayisi, isinkwa, amazambane abilisiwe njll.
- amaprotheni: Okubalulekile okungenani ama-servings ama-2 ngosuku, uwathola ekudleni okufana nenyama, inhlanzi noma amaqanda.
- Imikhiqizo yobisi: Kubalulekile ukumboza izidingo ze-calcium, thatha phakathi kwezinsizakalo ezi-4 nezingu-5 ngosuku. Ungaphuza ubisi noma imikhiqizo ethathwe.
- Amafutha abalulekile anamafutha: Thatha izinhlanzi ezinokuqukethwe okuphezulu kwe-Omega 3 njengezinhlanzi eziluhlaza okwesibhakabhaka, i-virgin olive oil, amantongomane njll.
Izinketho zemenyu zomama abahlengikazi
Le yimibono ongakha ngayo imenyu yakho yansuku zonke. Ungayiguqula ngokuvumelana nokuthanda kwakho nezinto ozithandayo, ucabangela ukudla okunempilo kakhulu wena nengane yakho.
Ukudla kwasekuseni:
- Ikhofi elinobisi + ubhontshisi noshizi omhlophe ne-turkey ebandayo + ujusi wemvelo
- Shake noma ijusi yezithelo nemifino + ubisi noma isiphuzo soya
- Ama-pancake ebhanana oat + ikhofi nobisi
Comida:
- imifino ukhilimu + isifuba senkukhu esosiwe + izithelo ezintsha
- Amaqanda aqhekeziwe ane-asparagus, amaqanda namakhowe + isalmon eyosiwe + iyogathi
- I-Spaghetti carbonara + izithelo isaladi
Cena:
- Isamentshisi yenkukhu egcwele eyosiwe, imifino noshizi olula + iyogathi
- Ukhilimu wethanga + Omelette waseFrance + uphayinaphu wemvelo
- Inkukhu yokuzenzela noma isobho lemifino + i-hake eyosiwe + iyogathi
Ekuseni ungathola iyogathi ngenqwaba yamantongomane noma i-latte, inqobo nje uma i-decaffeinated.
Okwe-snack, into ebaluleke kakhulu ukuthi ubhenele kuyo izithelo ezifana ne-apula noma ubhanana, okuzokwanelisa futhi kukunikeze amandla kuze kufike isikhathi sedina.
Into ebalulekile ukuthi uzama ukudla ukudla ngokwemvelo ngangokunokwenzeka, ngoba ngale ndlela uzohlala uphilile ngenkathi uthola isibalo sakho ngemuva kokukhulelwa. Futhi-ke, uzohlinzeka ngokudla okuhle kakhulu enganeni yakho, nokuyinto ebaluleke kakhulu ngalesi sikhathi.