Uma usuyimifino kunoma yisiphi isikhathi, nginesiqiniseko sokuthi ujwayele ukusizwa kwemibuzo kanye nokuphawula ngokukhetha kwakho imikhuba yokudla. (Ngicela ukuxolise kusengaphambili ngalawo mazwi avela kubantu.) Iqiniso abantu abaningi banenhloso enhle kodwa bahlushwa kabi. Abaningi bemifino baye benza ucwaningo olujulile ekukhetheni kwabo kokudla kokubili nangaphambi kokuguqula ezitshalweni zemifino, becabanga ukuthi awukhulunywanga njengemifino.
Ukukhulelwa kuletha izinguquko ezithile ekudleni komuntu wonke, noma ngabe uyinzalo yemifino. Yize izinguquko zingase zingabi kakhulu njengoba wena noma abanye bacabanga ukuthi kungenzeka ukuthi baningi bezitshalo ezidla ukudla kwabo kwisayensi. Yikuphi ukukhulelwa okuguqukayo yisifiso sakho sokuqinisekisa ukuthi wenza konke okusemandleni akho ukuqinisekisa ukuthi ukukhulelwa okuphephile nokuphilile kwengane yakho.
Nazi izinto ezimbalwa okudingeka wazi ngokuba nemifino ekukhulelwe:
Kuyinto Enhle Kakhulu Ukuba Yizitshalo Zokudla ngesikhathi sokukhulelwa
Ngenkathi abantu abaningi bezama ukukuthusa ekudleni imikhiqizo yezilwane ongafuni ukuyidla, kungakhathaliseki ukuthi kungani, akudingekile. Abanye besifazane abaye babe izitshalo bangase bamangele ukuthi bafuna imikhiqizo yezilwane njenge-steak, kuyisimo sakho uma ukhetha ukuwudla. Ngeke uzilimaze wena noma ingane yakho uma ukhetha ukungayinaki.
Yidla i-Rainbow
Ngokudla u-rainbow noma izinhlobo ezihlukahlukene zokudla, uzosiza ukuqinisekisa ukuthi uthola izakhi ozidingayo ekudleni kwakho okutshala.
Imibala ehlukahlukene yemifino nezithelo yizindlela zokukukhumbuza ukuthi yiziphi amavithamini ekudleni kwakho okucebile kamuva.
Ungafaki amaKhalori angeziwe Ngakwesokudla
Ngenkathi kungenzeka ukuthi uzwile ukuthi udla kabili - akusikho ngokushesha. Izinyanga ezimbalwa zokuqala zokukhulelwa, i -trimester yokuqala , akuyona indawo lapho udinga khona ama-calorie angaphezulu.
Londoloza ama-khalori angu-300 ngelanga le-trimester yesibili nelesithathu.
Amaprotheni Asabalulekile
Yebo, amaprotheni abalulekile. Yisakhi sokwakha seseli emzimbeni wakho. Lokho kusho ukuthi ungathola amaprotheni amanengi ukusuka ekudleni okusekelwe emzimbeni. Uma ungumuthi wezitshalo we-Lacto-Ovo, okusho ukuthi udla ubisi namaqanda, ungasebenzisa futhi njengemithombo yamaprotheni. Ukudla okutholakala kakhulu yizilimo zemifino kunamaprotheni amaningi, ama-nut butters, ama-legumes, ne-tofu.
Ungakhohlwa ukufaka ukudla okune-Iron-Richs
I-iron ibalulekile ekukhulelweni ukusiza ukukhuthaza impilo nokugwema i-anemia . Imifino eluhlaza emifino enombala iphezulu ensimbi, njengama-apricot omisiwe, amazambane, ithanga, njll. Isipinashi sesisu esithombeni se-smoothie - kuyamnandi futhi kuyindlela enhle yokusiza ukukhulula nesisu esisitholile.
I-Vitamin C Kubalulekile Ekukhulelweni
I-Vitamin C ibalulekile kumzimba onempilo ngakho-ke ukukhulelwa. Ngokuqinisekile ungathola u-vithamini C ngezinhlobo ze-citrus, njengama-oranges, kodwa futhi itholakala ku-strawberries, i-broccoli, i-pepper eluhlaza nemifino yesinaphi, ukubiza ezimbalwa.
Ukusebenza Nge-Vitamin B12
I-Vitamin B12 itholakala kumaqanda amaningi nemikhiqizo yobisi. Uma unemvini, uzofuna ukukhuluma nodokotela noma umbelethisi wakho mayelana nezithako ezingase zibe khona. Ungase ungeze noma ungeke unqume ukwengeza, kodwa kufanelekile ukuxoxisana nodokotela wakho.
Ukucabanga ukuthi awusona imifino ogwema izithelo nemifino (Musa ukuhleka, baphume lapha!), Kufanele ukwazi ukukhulelwa okujabulisayo nokuphilile nokushintsha okuncane kakhulu ekudleni kwakho. Iminye imithetho yomgwaqo isebenza kuwe, kuhlanganise nokudla umkhiqizo omningi otholakala, ukwengeza ukudla okulula uma unenkinga yokudla ukudla okuyisithathu ngosuku, noma ngenxa yesiphithiphithi noma ezinye izinkinga. Uma unemibuzo, unganqikazi ukukhuluma nodokotela wakho. Uma bengazi kahle imifino, cela ukuba ubone umsoco owazi kahle ukwelapha izitshalo, ikakhulukazi ekukhulelwe.
Imithombo:
Mangels, A., & Craig, W. (2009). isikhundla se-American dietetic association: ukudla okunomsoco. I-Journal ye-American Dietetic Association, 109 (7), 1266-82. i-doi: 10.1016 / j.jada.2009.05.027
> US Dept. yezoLimo. (nd). Amathiphu kubantu abadla imifino. Ibuyiswe kusuka ku-http: //www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html