Ukukhulelwa yisikhathi lapho ungacabanga ngomsoco wakho kunanini ngaphambili. Eminyakeni eyedlule, abesifazane batshelwe ukuthi babedla ababili. Lokhu kwaholela ekutheni abesifazane abaningi badle amakholori amaningi kakhulu, bangakhulumi ukudla okuningi okungenamsoco, bebeka impilo yabo kanye nezingane zabo.
Kungakanani okungaphezulu kokudla ngenkathi ukhulelwe
Ucwaningo luye lwabonisa ukuthi omama abakhulelwe badinga ukudla okunye okunye ngosuku ukuze basize ukukhulisa umntwana onempilo.
Lokho kusebenza kuma-khalori angaphezu kuka-300 ngosuku. Ingxenye enzima isinqumo sokuthi uzosebenzisa kanjani lawo makhalori nsuku zonke. Ngokusobala, ungadla ibhasi le-candy noma ungakhetha ukudla okulula okupakisha isikhwama somsoco. Ukuba nesidla sokukhulelwa okunempilo kuyindlela enhle yokuthola inani elilingana nesisindo sakho nomntwana wakho.
Ukunambitheka Okuhle Kwabesifazane Abakhulelwe
Amaprotheni ayinkululeko enkulu yokukhulelwa okuphephile ngoba kuyisakhiwo sokwakhiwa kwawo wonke amaselula. Kubuye kusize omama abaningi lapho bezwa bekhathele noma behlushwa izinhlanzi. Amanye amaMama ahamba nge-fibre ukusiza ukwehlisa ezinye zezinto ezivame kakhulu kodwa ezingenakulungiswa zokukhulelwa njengokuqothulwa. Kunezinhlobo eziningi zokuphilisa nokugcwalisa izindlela zokusebenzisa amakholori engeziwe, njenge:
- Abakwa-Crackers kanye noshizi: Lena indlela enhle yokuthola kokubili amaprotheni ne-fiber. Yidla amathanga ambalwa ushizi namanye ama-crackers enhle okusanhlamvu noma uzame zonke izinhlobo ze-crackers ezihlukene, kufaka phakathi ezinye izinguqulo ezintsha zezintandokazi ezindala ezinamafutha angaphansi.
- Amantongomane: Isikhwama esigcwele amantongomane ngaso sonke isikhathi sikulungele ukuba sibe seduze futhi asidingi ukulungiselela noma isiqandisiso. Amantongomane anamandla amakhulu amaprotheni.
- Isithelo esisha: Njalo ekuseni ungathatha ucezu olwengeziwe lwesithelo edeskini yakho. I-apula, ibhanana, noma i-orange idinga ukucabanga okuncane noma ukulungiselela. Ungaphinde uhambe nezinkomishi zezithelo, ezitholakala cishe yonke indawo ku-grab bese uya ezigabeni zezitolo.
- Amaqanda anzima abilisiwe: Lezi yizinkinobho zokunciphisa okumele zihambisane nawe, kodwa zidinga ifriji. Uma uthanda amaqanda abilisiwe kanzima, kungaba yindlela elula yokwandisa amaprotheni wakho. Abanye omama nabo bafunga ngokukwazi kwabo ukuguqula ukugula kwasekuseni .
- Ama-Dips kanye nezinti: I- carrot isendlalelo kanye nesilimo esidliwayo esinamagatsha anamanzi zikhulu, njengoba i-broccoli neminye imilagi enezinsipho. Zama i-bean dips, i-hummus, namanye ama-sauces amnandi kwimifino yakho.
Cabanga Ukukhuluma Nokondla
Ekugcineni, ukukhuluma nombelethisi wakho noma udokotela mayelana nokuthola isisindo sakho kuyisiqalo esihle, kodwa kufanele ucabangele ukukhuluma nomuntu onokuqeqeshwa okunomsoco omkhulu ekusizeni ukuqinisekisa ukuthi wena nomntanakho uthola ukuxuba okunezakhi zomzimba nsuku zonke . Le ngxoxo ibuye ibaluleke nakakhulu uma ungumuntu wezitshalo , ikakhulukazi uma usanda kumkhuba, ukuqinisekisa ukuthi uthola zonke izakhi ingane yakho edingayo.
Imithombo:
> I-Institute of Medicine (US) kanye neKomidi leNational Research Council (US) lokuhlola kabusha i-IOM Yokukhulelwa Kwesisindo Semizimba; I-Rasmussen KM, Yaktine AL, abahleli. Ukutholakala kwesisindo Ngesikhathi sokukhulelwa: Ukuhlola kabusha izinkombandlela. Washington (DC): National Academy Press (US); 2009. ini: 10.17226 / 12584.
I-Medline Plus. Ukukhulelwa nokudla. Ilabhulali Kazwelonke Yezokwelapha yase-US. Kubuyekezwe u-Okthoba 19, 2017.