Ukudla Okuhle Kuwe Nengane Yakho
Umama oncelisayo ukhiqiza ama-ounces angu-23 kuya kwangu-27 ngosuku, aqukethe ama-milligram angu-330 we-calcium ngekota. Lokhu kudinga imali eyengeziwe yokusebenzisa amandla okungenani ama-khalori angu-500 ngosuku. Ngakho-ke ukudla okunomsoco kubaluleke kakhulu kuwe njengalokhu kumntanakho.
Ikhwalithi yobisi lwebele isithinteka kuphela ezimweni ezimbi kakhulu zokuncishiswa, noma ngokudla ngokweqile kokudla okuthile.
Kodwa inani lobisi lixhomeke kakhulu ekudleni komama. Ukudla okunakekelwa ngumama onesihlengikazi akugcini nje ukufeza izidingo zakhe zokudla okunomsoco, okukhulu kakhulu ngesikhathi sokubeletha kodwa futhi kumenza akhiqize ubisi. Owesifazane ongondli kahle angase abe nomntwana onempilo, kodwa kuyoba yingozi empilweni yakhe. Uma ungenalo ukondla okwanele, umzimba wakho uzokwenza ukhiqizwa ubisi kuqala, futhi izidingo zakho zizohamba zingahambisani. Kufana nokuthi kwakungakanani ngesikhathi sokukhulelwa lapho izidingo zokudla okunomsoco we-fetus zanelisekile ngaphambi kwalawo mama. Eqinisweni, umntwana, olinganisa amakhilogremu ambalwa kuphela, uzothola cishe ama-khalori angu-1 000 ngelanga ebisi lwebele!
Kusho ukuthini ukuzondla kahle ngenkathi uhlengikazi? Singakwazi ukuqhathanisa umama wokubeletha kumgijimi womncintiswano ogama lakhe lizohlala amahora angamashumi amabili nane, hhayi amane.
Okuyisisekelo
Ukwandisa ukusetshenziswa kwamanzi wakho ngehora elilodwa ngosuku, ukuthi uphuza isamba esingu 2.5 kuya ku-3.
Abesifazane abahlengikazi bavame ukuba yi-thirdstier noma kunjalo, ikakhulukazi ngesikhathi sokudla, ngoba ingxenye yokusetshenziswa kwamanzi iya ngqo ekukhiqizeni ubisi. Kodwa ungadluli: uketshezi oluningi kakhulu kunganciphisa ukukhiqizwa ubisi.
Ukwandisa ama-calories angu-2 500 we-caloric nsuku zonke: ungadla ngisho nangaphezulu uma uhlela ukuqhubeka ukondla izinyanga ezingaphezu kwezintathu (2,800 kilojoule ngosuku).
Kodwa futhi, qaphela: omama abaningi abahlengikazi bayalingwa ngamaswidi. Namathela ekudleni okunempilo kunalokho! Yidla amaprotheni amaningi. Umthetho oyisisekelo ukudla i-1 gram yeprotheni usuku ngalunye kuwo wonke amakhilogremu awulinganisa.
Sakaza ukudla kwakho kwe-caloric ngaphezu kokudla okuyisihlanu, "isidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa, isidlo sakusihlwa, nokudla okunye ngesikhathi kusihlwa. Isikhathi ngasinye sokuphuza siphinde sibe nethuba lokuphuza amanzi, sidle umkhiqizo wezimbuzi ophansi, kanye nesithelo. Njengomzimba wakho ukukhiqiza ubisi njalo, kudinga ukudla kwakho kwekhalori ukuthi kube njalo.
Hamba kude nogwayi. I-Nicotine idlula ngqo ngokusebenzisa ubisi lwebele kumntwana. uma ungakwazi ukuzilawula, yakha igebe okungenani ihora phakathi kwegwayi wakho wokugcina neseshini yakho yokudla okulandelayo ukuze i-nicotine ohlelweni lwakho inethuba lokubola okungenani kancane.
Gwema ukusetshenziswa kotshwala okuvamile. Utshwala udlula ubisi engaphansi kwehora futhi uma umntwana ewudla ngobuningi angalinda ukukhula kwakhe. uma uphuza ingilazi yewayini noma ubhiya, ngisindise ngemuva kweseshini yokudla.
Ungathathi imithi ngaphandle kokubonisana nodokotela kuqala. Imithi eminingi yama-antibiotics, izidakamizwa ze-sulfa, i-laxatives yamakhemikhali, nayo yonke imikhiqizo equkethe i-iodine iyaphikisana ngenkathi uncelisa.
Eminye imithi, ethathwe isikhathi eside, ingaba yingozi.
Qaphela izinto ezingcolisayo. Njenge-nicotine, izinsalela ze-pesticide kalula zidlula ubisi lomama. Uma unakekela, hlala kude nezinambuzane (ikakhulukazi kumafomu ase-air afana nama-aerosols noma amakhoyili). Zama ukusebenzisa izidakamizwa zemvelo ezifana ne-citronella. Yidla ikakhulukazi amafutha angenalutho. I-sunflower, ummbila, i-rapeseed, namafutha omnqumo anika ama-acids amaningi asemqoka ekwakheni isimiso sezinzwa somntwana.
Yidla ukudla okuqukethe i-vitamin B 9. Emazweni aseNtshonalanga, i-vitamin kuphela ehluleka ngempela ekudleni kwabesifazane i-vitamin B 9 (folic acid).
Amaphilisi okulawula ukubeletha agqugquzela ukulahlekelwa kwe-vitamin B 9 yowesifazane, futhi angase abe negalelo lokuntuleka kwevithamini B 6. Ngesikhathi sokukhulelwa, i-folic acid ibalulekile ekuthuthukiseni uhlelo lwezinzwa zomntwana. Omama abahlengikazi bayelulekwa kahle ukuthi baqhubeke bathatha amavithamini abo ababeletha. I-folic acid nayo ingatholakala kakhulu ku-asparagusi, iklabishi, ummbila, i-chick- peas, nesipinashi. Ukudla okunye okuningi, njengokolweni kanye nejusi le-orange, kuye kwacebiswa nge folic acid. Hlola amalebula wephakheji.
Thatha izithako ze-zinc. Ngokusho kocwaningo lwaseBrithani, abesifazane abakhulelwe nabahlengikazi nabo kaningi abanakho i-zinc. Kufanele badle ama-milligram angu-15 kuya kwangu-20 ngosuku. I-Zinc itholakala kumaqanda, inyama, ufulawa ophelele, nama-oats.
Sebenzisa ama-millimitha angu-1,200 we-calcium ngosuku. Ukudla okunomsoco kuhlinzeka ngama-milligram angu-800 kuya ku-1 000 we-calcium nsuku zonke. Ngenxa yokuthi omama abahlengikazi badinga ama-milligridi angu-1,200, kuzomele kudingeke ukuthi isithasiselo se-calcium. Izidingo ze-calcium zingabuye zihlangane nemikhiqizo yobisi, imifino eluhlaza, ama-almonds nama-hazelnuts.
Ungasheshi ukuthenga izithako ze-vitamin A. Abantu bavame ukukhuluma ngamagciwane e-vitamin A omama abahlengikazi, ngoba isidingo sabo sezinsuku zonke sisuka kuma-milligram kuya ku-1 300 milligram. Kuyiqiniso ukuthi uma lona wesifazane enesifo se-vitamin A ngesikhathi sokukhulelwa, le nkinga ingase ibe yingozi ngemva kokubeletha. Kodwa noma ubani odla izaqathe, imifino, ibhotela, inhlanzi, nenyama uyokwamukela i-vitamin A.
Sizwa okuningi mayelana nokudla okungamcasula ingane - i-turnips, isilimo esidliwayo esinamagatsha anamanzi, i-watercress, izithelo ze-citrus, anyanisi, iklabishi, izinongo, ama-leeks, i-cauliflower-ngokumnika igesi noma ukushintsha ukunambitheka kobamama. Ngokwesibonelo, abanye abantu bathi igalikhi yandisa ukhiqizwa ubisi; abanye bathi linikeza ingane igesi. Akukho ukubusa kwendawo yonke. Ngaphezu kwalokho, amasiko ahlukene akhetha ukudla abanye ababhekwa njengababi "omama abahlengikazi. Ingane ngayinye iphendula ngokuhlukile ekudleni umama wayo ayidla. Uma ingane yakho iphazamiseka ngokukhethekile ngosuku olulodwa, zama ukukhumbula ukuthi yini oyidlile kumahora angamashumi amabili nane adlule. Uma ukudla okukodwa kubonakala kusolwa, khipha ekudleni kwakho isikhashana.
Uma unakekelwa, qaphela ingane yakho ukuze ukwazi ukuqeda ukudla kwakho okubonakala kubangela ukumkhathaza. Kukhona izithako zokudla okunomsoco okuthiwa ukwandisa ukukhiqizwa ubisi. Imiphumela yabo ayizange iqinisekiswe ngokwesayensi, kodwa inomphumela we-placebo (wengqondo). Qaphela, ezinye zalezi zithako ziqukethe ishukela eliphakeme kakhulu, ngakho-ke ziphakeme ngamakholori. Futhi, ababelethisi abaningi bayokutshela ukuthi i-fennel nobhiya banda ukhiqizwa ubisi nokuthi i-parsley iyayimisa.