Amathiphu Okudla Okunakekelwa NgamaMama

Izindlela ezingu-9 zokudla kahle futhi uhlale unempilo

Okudlayo uma uncelisa kungenzeka kuthinte umzimba wakho nezingane zakho ezikhulayo. Ngisho noma ubisi lwakho lwebele luyoba luhle ngisho noma ukudla kwakho akusikho, kusadingeka ukuba udle kahle. Uma udla ukudla okunempilo, kusiza ukushintsha izakhi ukuthi umzimba wakho uphelelwe ngokubeletha futhi uqinisekise ukuthi ubisi lwakho lwebele lunomsoco njengoba lungabantwana bakho.

9 Amathiphu Okudla Okunempilo AmaMoms Ukubeletha

Akulula ngaso sonke isikhathi ukuthola konke ukudla okudingayo. Uma ungumama, kungakhathaliseki ukuthi usandazalwa noma usana, usumatasa futhi ukhathele. Ngaphezu kwalokho, uma ungenalo usizo oluningi, kungaba nzima ukuba unakekele konke okudingeka ukwenze ngosuku.

Umcabango wokupheka ukudla okunempilo nokuzinakekela ungawela kalula endleleni. Kuyaqondakala. Kodwa, ukuzikhathalela kubalulekile. Uma weqa ukudla noma ungadli kahle, cishe uzokhathala kakhulu , ulahlekelwe ngokweqile kwesisindo , futhi ungakhathazeki nhlobo. Kodwa, uma uthatha isikhathi sokudla kahle futhi uzikhathalele, uzozizwa unempilo futhi unamandla. Lokhu kungcono kuwe nomntanakho. Ngakho-ke, nansi amaphuzu ayisishiyagalolunye okudla okunempilo okukhulisa amama.

1. Zama ukugcina ukudla okulinganisela kahle
   Uma ungakwenza, udle okungenani ukudla okunezintathu okugcwele kanye nokudla okunezinhlobonhlobo zokudla kanye nokudla okulanda usuku ngalunye. Ungathola ukuthi ukudla ukudla okuncane okuyisithupha kusebenza kangcono kuwe. Zama ukudla izithelo nemifino ehlukahlukene, amaprotheni ahlanzekile, kanye nezinhlamvu ezigcwele ngenkathi esinciphisa ikhalori engenalutho ukudla okulula. Gcina ukudla okudla okunempilo, izithelo, kanye nama-veggies asevele aqoqwe kalula, ngakho-ke uzoba namandla okubamba njenge-snack esikhundleni se-cookie noma isikhwama se-chips.

1. Engeza izinhlanzi ezithile ezinhlelweni zakho zokudla zamasonto onke
   Uma ujabulela ukudla izinhlanzi, izinhlanzi zasolwandle ziwumthombo onempilo wamaprotheni futhi anikezela nge-omega-3 fatty acids ebalulekile. Ungakwazi ukujabulela ngokuphepha izinhlobo ezahlukene zezilwandle zasolwandle ezincane ezifana ne-saumon, i-tuna enamathinini asemathinini, i-catfish, i-tilapia, i-cod, i-shrimp, i-crab, i-squid, futhi ihlume izikhathi ezingu-2-3 ngesonto.

1. Thola amakholori okwanele usuku ngalunye
   Ukubeletha nokwenza ubisi lwebele kusebenzisa amandla amaningi. Ngakho-ke, ngenkathi uncelisa, kufanele uthathe cishe amakholori angu-500 ngosuku. Manje, yiziphi izinhlobo zamakhalori esiwakhuluma ngazo lapha? Ukudla okungenamsoco kunama-khalori amaningi, kodwa lawo makhalori awawunempilo. Ngakho, akusona uhlobo oludingayo. Usengakudla ukudla okungenamsoco ngesikhathi esisodwa kodwa uzama ukuthola iningi lamakholori akho engeziwe ngokusebenzisa ukudla okunempilo nokudla okulula.

2. Yidla ukudla kokwenza ubisi
   Ukudla okuningi okunempilo kanye nokudla okulula ongakhetha kukho emini futhi kukhuthaza ukutholakala okunempilo kobisi lwebele. I-oatmeal, i-chickpeas (hummus), imifino eluhlaza emnyama, nama-alimondi wonke anezakhiwo ezixhasa ukukhiqizwa ubisi ngenkathi zihlanganisa kakhulu ukudla okuncelisayo kokuncelisa.

3. Nciphisa ukudla nokunye okunye
   Akudingeki ukuba ube nokudla okunempilo okuqinile uma uncelisa. Ungadla kakhulu noma yini oyifunayo kuhlanganise nokudla okwesipuni, ushokoledi, negalikhi. Ungadla ngisho nokudla okungenamsoco futhi ube nekhofi lakho ekuseni. Into esemqoka okumele uyikhumbule akufanele ihambe ngaphezu kwebhodi. Yidla konke okufunayo kokudla okunempilo, kodwa udle ukuphatha nokudla okungekho okunempilo ngokulinganisela.

4. Hlala u-hydrated
   Ubisi lwebele lubenziwa ikakhulukazi ngamanzi . Futhi, ukuncelisa- ikakhulukazi ukucwilisa phansi- kungenza uzizwe ukomile. Ngakho-ke, kudingeka uphuze amanzi amaningi. Phuza okwanele ukucima ukoma kwakho bese uzama ukuthola okungenani izibuko zamanzi noma ezinye iziphuzo ezinempilo nsuku zonke. Umthetho omuhle wesithupha ufanele uphuze amanzi njalo uma uncelisa ingane yakho . Lokhu kufanele kube izikhathi ezingaba ngu-8 kuya kwezingu-12 ngosuku, ngakho-ke uqinisekile ukuthi uzombozwa. Ngifake ukungena kwamanzi, kungabangela ukuphelelwa amandla kwamanzi nokuqothulwa. Kungabangela nokwehla kokunikezwa ubisi lwebele .

1. Thatha amavithamini akho
   Nakuba ukudla okuncelisayo kokuncelisa ukubeletha kuqukethe wonke amavithamini nezakhi okudingayo, usengakwazi ukuqhubeka uthatha i-vitamin yakho yokubeletha. Noma kunjalo, kufanele uhlale ukhumbule ukuthi amavithamini angeke athathe indawo yokudla okunempilo, anganezela kuso kuphela. Ngakolunye uhlangothi, amavithamini angadingeka uma unesifo se-vitamin, uncelisa ekudleni kwemifino noma kwe-vegan , noma uhlinzekwe ukulahlekelwa isisindo . Udokotela wakho uzokwazisa ukuthi yiziphi amavithamini engeziwe okufanele uthathe.

2. Cabanga nganoma yimuphi umlando wezinkinga emndenini wakho
   Uma kukhona umlando oqinile wokudla okunomsoco, i-eczema, noma i-asthma emndenini wakho, khuluma nodokotela wakho noma u-dietitian obhalisiwe. Kungase kube khona izinto zokudla ezifana nemikhiqizo yobisi, amantongomane, noma i-shellfish okufanele ubeke ukudla ukuvimbela isifo sohudo , izimpawu ezifana ne-colic-like, izimpande, nokuthinta okwenziwe ingane yakho.

1. Qaphela ngokudliwayo
   Uma ukhathazekile ngokulahlekelwa isisindo ngemuva kokuzalwa kwengane yakho, awusodwa. Ukukhathazeka okuvamile phakathi komama. Kodwa-ke, akufanele uqale uhlelo lokudla ngokushesha uma uncelisa. Akunempilo ukuhamba ngokudla okunciphisa ikhalori noma ukuthatha amaphilisi okudla kanye namagciwane okunciphisa umzimba ngenkathi ubeletha. Ukwenza kanjalo kungalimaza wena nomntanakho. Kodwa, uma umzimba wakho uphulukisa ekubelethweni futhi ukondla ubisi lwakho lwebele, udokotela wakho angancoma uhlelo lokudla okunempilo nokuzivocavoca ukuze akusize ufike esitokisini sakho esisisindo. Yiqiniso, udinga ukucabangela futhi ukhumbule ukuthi kuthathe izinyanga ezingu-9 ukuba ufike lapho ukhona manje, ngakho qiniseka ukuthi uzinike isikhathi esincane ukuthi ubuyele lapho ufuna khona.

Lapho Uthola Imininingwane Yengeziwe Ngondlo Yokuncelisa Amama

Uma ukhathazekile ngokudla kwakho, unamawele okubeletha (noma ngaphezulu) , noma uncelisa ngenye inkinga yempilo, khuluma nodokotela wakho noma umcebisi we-lactation ngolwazi oluthe xaxa. Umhlinzeki wakho wokunakekelwa kwezempilo angakusiza ngolwazi olujwayelekile futhi akudlulisele kumuntu odlayo noma odlayo uma kudingeka. I-dietitian noma umsoco wezokudla angakunika ukuhlaziywa okuningiliziwe kokudla kwakho kanye nokusiza ukuklama uhlelo lokudla okunomsoco ngesimo sakho ngasinye.

> Imithombo:

> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.

> I-Riordan J, i-Wambach K. Ukuncelisa Ukwelashwa Ne-Human Lactation Edition Okwesine. UJones noBartlett Ukufunda. 2014.

> UMnyango Wezolimo wase-US. Izindleko zokudla okunomsoco ngenkathi kubeletha. KhethaMyPlate.gov. http://www.choosemyplate.gov/moms- Ukuhlukunyezwa- ukudla okungenamsoco. Kubuyekezwe i-Julayi 29, 2016

> Whitney E, Rolfes S. Ukuqonda Ukudla okunomsoco Edition Edition. Cengage Learning. 2015.