Okungewona Ukudla Uma Ubeletha

Ukudla Ukulinganiselwa noma Ukugwema

Njengomama wokuncelisa , ungadla kakhulu noma yini oyifunayo. Uma unayo yonke impilo enempilo, enokulinganisela kahle , akudingeki uyeke ukudla noma yikuphi kokudla okujabulelayo ngoba nje uncelisa. Yiqiniso, kungokwemvelo ukukhathazeka ngokudla kwakho manje ngoba wenza ubisi lwebele ingane yakho. Izindaba ezinhle ukuthi kunezinto ezimbalwa okumelwe uzikhumbule ngenkathi ubeletha .

Okungewona Ukudla (noma Ukuphuza) Uma Ubeletha

Ngisho noma ungajabulela cishe noma yini lapho ubeletha, kunezinto okufanele uzikhawuleze ngenkathi ubeletha ingane yakho. Nazi izinhlobo eziyisithupha zokudla okufanele uzikhawulele noma uzigweme ngokuphelele kuze kube yilapho usuthisa ingane yakho emathunjini .

1. Utshwala: Uma uphuza utshwala, uhamba ngomzimba wakho bese ubisi lwakho lwebele. Ingilazi yewayini nge dinner noma isiphuzo noma amabili nabangani bakho kuhle uma sekuyisikhathi esithile. Kodwa-ke, uma unezinto ezingaphezulu nje kokuphuza ngezikhathi ezithile, ngeke nje kuphela kuncishiswe ukunikezwa kokunikezwa ubisi lwebele bese kuthinta ukucwiliswa kwakho kwehlisa phansi , kodwa kungabuye kufinyelele ingane yakho ngobisi lwakho. Ukwehliswa utshwala ngokuphindaphindiwe ngokusebenzisa ubisi lwebele kungaba yingozi empilweni yakho nentuthuko yengane yakho.
2. I-Seafood Ephakeme Ku-Mercury: Uma udla i-mercury kakhulu ekudleni kwakho, ingabangela izinkinga ekuthuthukiseni isimiso sezinzwa somntanakho. I-mercury itholakala enhlanzi, kanti ezinye izinhlanzi ezifana ne-shark, swordfish, albacore tuna, ne-king mackerel zinezinhlobo eziningi ze-mercury kunezinye izinhlanzi. Kodwa-ke, ngenxa yokuthi kukhona i-mercury eminye inhlanzi kunabanye, akusho ukuthi kufanele ugweme ukudla izinhlanzi ngenkathi ubeletha . Inhlanzi nezinye izinhlobo zokudla zasolwandle ziwumthombo obalulekile wamaprotheni, docosahexaenoic acid (DHA), nama -fatty acids ama-Omega-3 . Ngakho-ke, gwema lezo ezinomqondo ophakeme we-mercury kodwa uqhubeke ujabulela izinketho zokudla zasolwandle eziphephile ezifana ne-salmon, i-pollock, i-tilapia, i-flonder, i-fishfish, i-shrimp, i-scallops, ne-crab cishe izikhathi ezingu-2 noma ezintathu ngesonto.

1. Ukudla Neziphuzo Nge-Caffeine: Kulungile ukuba nezinkomishi eyodwa noma ezimbili zekhofi noma esinye isiphuzo esiqukethe i-caffeine ngosuku ngalunye. Kodwa, khumbula ukuthi uma uthatha okungaphezulu kakhulu kwalokho, kungabangela ukwehla kokunikezela kwakho ubisi lwebele. I-caffeine ingenye into efaka ubisi lwakho lwebele , futhi i-caffeine ngokweqile ingabangela ama-jitters, ukucasula, izinkinga zokulala, nezimpawu ze-colic emntwaneni wakho. Akuyona nje ikhofi, noma. I-caffeine ingatholakala itiye, i-soda, ne-chocolate. Ngakho-ke, uma unezinkomishi ezimbalwa zekhofi, i-soda, ne-chocolate, i-caffeine ingafaka ngokushesha ngaphandle kokuyiqonda.

1. Ukudla okunamafutha kanye nokudla okuthosiwe : I- bacon, isoseji, izinja ezishisayo, ukudla okuthosiwe okujulile, nokusikeka okubandayo kuphezulu ngamafutha agcwele futhi usawoti. Lokhu kudla akunikezi izakhi ozisebenzisayo ngenkathi ubeletha . Ngaphezu kwalokho, zingabangela ukuzuza kwesisindo. Ngokuqinisekile kulungile ukuthi ube nokuncane, kodwa ungayidluli.
2. Ukudla okungenamsoco: Amakhekhe, amaswidi, kanye nama-dessert anambitheka kakhulu, kodwa kufanele ube nawo kanye ngesikhathi esisodwa. Lezi zinto zikhona ama-calories angenalutho . Ayilona uhlobo lwekholori enempilo oyidingayo ngenkathi ubeletha . Ungakwazi ukujabulela ama-chips, amakhukhi, ne-ayisikhilimu njalo, kepha ukulinganisela kuyisihluthulelo. Akufanele ufikelele kulawa njengokudla kwakho kokudla kwansuku zonke.
3. Ama-Herbs Namakha Abathile : Kukholelwa ukuthi ezinye izitshalo nezinongo ziyancipha ukondla ubisi lwebele futhi zisize ukomisa ubisi lwebele kwabesifazane abangabelisi ukondla noma labo abakhula. Ukusebenzisa kancane amakhemikhali kanye nezinongo ezilandelayo ukunambitha ukudla kwakho ngeke kubangele izinkinga. Kodwa, uma usebenzisa i-sage, i-rosemary, i-thyme, i-spearmint, i-peppermint, ne-parsley ngokwezimali eziningi, ungase ubone ukungcola ekunikezeni ubisi lwakho .

Izwi elivela ku-Verywell

Abesifazane emhlabeni wonke benza ubisi lwebele olukhwalithi kubantwana babo kuzo zonke izinhlobo zokudla.

Asikho isidingo sokudla ngokuphelele ukuze unikeze ubisi lwebele lwebele . Ngakho-ke, ngenkathi ufuna ukuzama ukudla ukudla okulinganiselayo, ungazishayi phezulu uma ungewona odla kakhulu. Yenza okusemandleni akho ukuthola ama-calorie owudinga nsuku zonke bese uzama ukunciphisa noma ugweme ukudla okungenhla ngangokunokwenzeka. Ungaqhubeka nokuthatha vithamini yakho yokubeletha ukuze usize uthole lawo mavithamini engeziwe kanye nezondlo ozidingayo. Yiqiniso, uma ukhathazekile ngokudla kwakho noma unemibuzo, khuluma nodokotela wakho.

> Imithombo:

> Eidelman, AI, Schanler, RJ, Johnston, M., Landers, S., Noble, L., Szucs, K., & Viehmann, L. Isitatimende Senqubomgomo. Ukubeletha nokusetshenziswa koMlenze Wabantu.

> Isigaba > ngokubeletha. 2012. Izifo zokwelapha, 129 (3), e827-e841.

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

> Reece-Stremtan S, uMarinelli KA, i-Academy ye-Breastfeeding Medicine. I-ABM yomtholampilo yokwelapha # 21: imihlahlandlela yokuncelisa nokusetshenziswa kwezidakamizwa noma ukuphazamiseka kwezidakamizwa, ebuyekeziwe ngo-2015. 2015 Meyi 1; 10 (3): 135-41.

> UMnyango Wezolimo wase-US. Izindleko zokudla okunomsoco ngenkathi kubeletha. KhethaMyPlate.gov. http://www.choosemyplate.gov/moms- Ukuhlukunyezwa- ukudla okungenamsoco. Kubuyekezwe i-Januwari 7, 2016.