Ukubaluleka kokudla amantongomane ekudleni komuntu kubalulekile. Kungukudla okubalulekile okuhambisana nokudla kwansuku zonke futhi empeleni iminyaka yonke. Izingane azikwazi ukuyithatha zize zibe neminyaka engu-2 ubudala futhi zivikeleke ngokugcwele, ngoba ukuma kwamantongomane amaningi kubangela ukuminyanisa kule minyaka. Kodwa, amantongomane akulungele ukukhulelwa?
Amantongomane ayimbewu ngakho-ke, Imbewu yinto engcono kakhulu esingayethula ekudleni kwethu. Kufanele uqaphele ngenxa yenkomba yayo ephezulu yamafutha, kodwa, noma ngabe inempilo, ekugcineni ingazuza isisindo esincane. Kokunye aphelele, ngoba aqukethe izakhi eziningi ezibalulekile empilweni yethu.
Ngingakwazi ukuthatha amantongomane ngesikhathi sokukhulelwa?
Angathathwa, kanye nokuba yingxenye ebalulekile yokudla kowesifazane okhulelwe.. Zinezakhi zomsoco ezibalulekile kumama kanye nosana olusakhula. Ziqukethe umthombo omkhulu we amaprotheni, ama-antioxidants, amavithamini B namaminerali, uvithamini E, i-arginine ne-fiber. Zibalulekile futhi ekusebenzeni kahle kwesimiso senhliziyo nemithambo yegazi.
Kuye kwenziwa ucwaningo oluningi ngenzuzo yokudla amantongomane ekukhulelweni. Iziphetho ziye zaqinisekisa, kusukela ukuthuthukiswa kwe-neuropsychological yengane kuqinisekisiwe futhi yenezela leli qiniso kuze kube yilapho ingane ikhula futhi ifinyelela eminyakeni eyisishiyagalombili ubudala.
Futhi kungenzeka kanjani lokho? Kuningi okuphathelene nokudla kukamama. ezinyangeni zokuqala zokukhulelwa. Uma umama edla kahle futhi edla amantongomane ezinyangeni zokuqala zokukhulelwa, umntwana uzoba nokuthuthuka okuhle kwe-neuropsychological futhi kuyobonakala eminyakeni yokuqala yokuphila kwakhe.
Uma umama enikeza ukudla okunempilo ku-trimester yokuqala Ngokuhamba kwesikhathi, umntwana uzoba nomsebenzi ongcono wokuqonda, amandla amakhulu okukhumbula nokunaka ekuphileni kwakhe kwansuku zonke. Ngakho-ke, amantongomane ayadingeka, njengoba aqukethe okuqukethwe okuphezulu I-Omega-3, i-Omega-6, amafutha abalulekile nama-folic acid. Zonke lezi zakhi zomsoco zigcinwa ezicutshini zezinzwa, ngokuvamile engxenyeni engaphambili yobuchopho, okuthonya ukusebenza kwengqondo noma inkumbulo.
Owesifazane okhulelwe kufanele aphuze amantongomane angakanani?
Ukubala inani kulula kakhulu. Kuyafaneleka thatha okunye 30 g ngosuku, kuyafana nokuthi sithatha idlanzana lamantongomane ngesandla esivaliwe, hhayi ngesandla esivulekile. Kufanele uqaphele ngalezi zimbewu, zingokwemvelo, zivusa amadlingozi, kodwa ngemuva kwazo zine okuqukethwe kwekhalori ephezulu namafutha ukuthi, ngisho noma zingasuthi, zingakhuluphala. I-Spanish Society of Community Nutrition iyancoma thatha masonto onke phakathi kwezibhamu ezintathu kuya kweziyisikhombisa ezisakazwa phakathi nezinsuku.
Iziphi izinzuzo ezisilethela izithelo ezomisiwe?
Ucwaningo lusekela izinzuzo eziningi, okokuqala, ukunciphisa ingozi yomfutho wegazi ophakemeBaphinde bavikele kusuka ukucindezeleka okwenziwe nge-oxidative nokulawula isifo sikashukela. Kuwusizo kakhulu kubantu asebekhulile, njengoba bevikela ekunciphiseni kwengqondo. Kwabesifazane abakhulelwe nabo bayasiza, njengoba sesishilo, kube kuhle ukuthuthukiswa kwengqondo yengane esikhathini esifushane nesikhathi eside.
Ucwaningo lwalugxile kumantongomane esihlahla avamile, njengama-hazelnuts, ama-alimondi, amantongomane, ama-walnuts, namantongomane kaphayini. Zazibhekwa ngemisoco yazo nangokuphathelene nesikhathi eside nokuthi zizovela kanjani emzimbeni womuntu. Baningi kakhulu Okunomsoco, aqukethe i-folic acid, amafutha abalulekile afana ne-omega 3 ne-omega 6.
Njengoba sesichazile, kubalulekile ukuthi owesifazane okhulelwe bathathe ku-trimester yokuqala yokukhulelwa, njengoba izifundo zibone imiphumela engcono kule trimester kuneyesithathu.
Lezi zifundo azikwazi ukuthi zinganquma kanjani ukuthi yiziphi izimbangela ezinquma ukuthi kungani i-trimester eyodwa ingcono kunenye, kodwa uma kunjalo, injongo yazo izoba nesizathu. Okunganqunywa ukuthi izinga lokukhula ngesikhathi sokukhulelwa alifani esigabeni esisodwa kunesinye, kuba khona isikhathi esisengozini kakhulu noma esibucayi.