Ukudla for Two kuyinto Umthwalo Obunzima
Ukukhulelwa kushintsha impilo yakho yansuku zonke, kuhlanganise nokudla kwakho. Kubalulekile ukudla ukudla okunomsoco ngoba udla kabili.
Izakhi zomzimba ezibaluleke kakhulu ngesikhathi sokukhulelwa yizi:
- folic acid
- insimbi
- i-calcium
Nazi ezinye izeluleko zokuqinisekisa ukuthi ukudla kwakho yilokho okudingeka kube khona ngesikhathi sokukhulelwa.
Yidla Ukudla Okunamandla Okumnandi Lapho Ukhulelwe
Uma udla ama-amabili, ulahle ama-calorie angenalutho futhi uwashintshe ukuze uthole ukudla okunomsoco-obuningi.
Amakhalori angenalutho avela ushukela oweneziwe namafutha ekudleni okufana nalokhu:
- i-soda nezimpahla eziphekwe
- ukudla okuthosiwe
- imikhiqizo yenyama
Ukudla okunamavithamini namaminerali ahlanganisa:
- izithelo nemifino esisha
- konke okusanhlamvu
- amaprotheni enomsoco kanye nemifino
Yidla izinhlobo ezihlukahlukene zokudla uma ukhulelwe
Enye yezindlela ezimnandi kakhulu zokuthola zonke izakhi wena nomntanakho udinga ukudla ukudla okuhlukahlukene. Uma ubheka ipuleti yakho, kufanele ibe nemibala futhi imele amaqembu amaningi okudla. Ukudla ukudla okuhlukahlukene kuyasiza ekuvimbeleni isithukuthezi ngokudla kwakho.
Hlala Unamanzi Phakathi Nokukhulelwa
Phuza okungenani izibuko zamanzi ezingu-6 ukuya ku-8, 8-ounce ngosuku. Iziphuzo ezinomsoco njenge-soda nekhofi azibheki nomgomo wakho wokusetshenziswa kwamanzi nsuku zonke.
Ukuhlala hydrated kunezinzuzo eziningi zombili, kuhlanganise:
- ukugwema umsebenzi wokuqala
- isikhumba esinempilo (okusho okusile kakhulu)
- ukwehla ngokujwayelekile ezimangalisweni zokukhulelwa (ukudonsa, ukuvuvukala , njll)
Amaprotheni ngawe nangomntwana
Amaprotheni yisakhiwo sokwakha yonke iseli emzimbeni womntanakho. Ucwaningo oluthile lubonisa ukuthi ukudla okunamaprotheni okwanele, okuchazwa ngokuthi amagremu angama-75 ngosuku noma ngaphezulu, kungakuvikela ekubhekaneni ne-eclampsia, ukukhulelwa komzimba okubangelwa ukucindezeleka nezinye izinkinga.
"Ukugaya" ukulwa Nezindaba zokuGaya
Yidla ukudla okuncane njalo uma uhlushwa isicanucanu kanye / noma izinkinga zokuhlanza , ukuguquka kwenhliziyo, noma isikhala sesisu esinciphile kamuva ekukhulelwe.
"Ukugaya" kungasiza futhi izinga lokushukela kwegazi, okwenza uzizwe kangcono emini.
Gcina i-Log Food ngenkathi ukhulelwe
Gcina i-log yokudla yalokho okudlayo, noma ngohlelo lokusebenza noma ebhaliwe encwadini yezincwadi. Ngale ndlela ungagcina ithrekhi yezakhi ozondla nsuku zonke. Ungabelana ngolwazi lwakho lokudla nombelethisi wakho noma udokotela, naye.
Kufanele Uthole Isisindo Uma Ukhulelwe
Khumbula ukuthi ukuzuza kancane kancane kunesidingo sokuba wena nomntanakho niphilile. Njengomthetho jikelele, kufanele uzuze amakhilogremu amabili kuya kwangu-4 ku-trimester yokuqala kanye namanye amakhilogremu angama-3 kuya kwangu-4 ngenyanga phakathi kwamakhomitha wesibili nowesithathu.
Ungadli noma ukhawule amakhalori ngaphandle kokubonisana nochwepheshe wezempilo.
Amavithamini asenesikhathi sokubeletha
Amavithamini asebeletha akusize uthole amaprotheni engeziwe, iron, calcium kanye ne-folic acid edingekayo emntwaneni onempilo. Awuhloselwe ukufaka esikhundleni sokudla okunomsoco. Ngaphambi kokuba uqale ukuthatha izinzuzo, thintana nodokotela wakho wezokunakekelwa kwezempilo ngoba amavithamini amaningi angabangela ukulimala njengokwanele.
Ukulindela AmaMama Anezidingo Ezikhethekile
Abesifazane abanezidingo ezikhethekile, badinga ukudla okukhethekile. Ukudla kwakho ngesikhathi sokukhulelwa kungase kudingeke usizo lomuntu wokudla okunomsoco uma:
- i-anemic (insimbi ephansi)
- babe nokukhulelwa okuningi
- ingumfana osemusha
- unesifo sikashukela
Imithombo:
I-Academy of Nutrition and Dietetics: Amathiphu Aphezulu Okudla Ngesikhathi Ngesikhathi sokukhulelwa (2015)
I-Medline Plus: Ukukhulelwa Nokudla