Ulwazi Lokudla kanye Nohlu Lokudla
Yini okufanele uyidle uma uncelisa? Yebo, njengomama wokuncelisa, ungadla cishe noma yini oyifunayo. Asikho isizathu sokugwema izinhlobo ezithile zokudla ngenkathi ubeletha ingane yakho. Abesifazane emhlabeni jikelele bancelisa, ezinye zidla ngokugcwele izinongo, i- garlic , nemifino ye-gassy. Ngisho nabesifazane abangenalo ukudla okunempilo bangakwazi ukugcina ukondla okunempilo yobisi lwebele .
Nansi okudingeka ukwazi mayelana nokuncelisa nokudla kwakho.
Ukusuka Ekukhulelwe Ukudla Ekudleni Okuncelisayo
Abesifazane abaningi baqala ukwenza izinguquko ekudleni kwabo ngenkathi bekhulelwe. Kungenzeka ukuthi uqale ukuthatha i- vitamin yokubeletha , udla ukudla okunomsoco, ukwengeza ukudla okulula okunempilo phakathi kokudla, nokusika inani lekhofi ophuza usuku ngalunye. Uma usuvele wenze lezi zinto, cishe akudingeki wenze izinguquko eziningi ekudleni kwakho njengoba ushintsha kusukela ekukhulelwe ukuya ekunceliseni .
Kungani Kubalulekile Ukudla Impilo Lapho Ubeletha?
Umzimba wakho uthatha noma yini edingekayo ukuze ubisi lwebele obunempilo oluvela ezakhiweni ozigcinile emathanjeni akho, amathishu, namafutha. Ngale ndlela, ingane yakho ithola konke ukudla okudingayo. Kodwa, uma ungahambisani nokudla okunempilo okufaka izinhlobo zokudla ezithatha lezo zakhi, uzobe ungenawo amavithamini namaminerali abalulekile.
Kuzothatha umonakalo emzimbeni wakho, futhi uzophela ukuzwa ugalelwe futhi uphelile. Kodwa-ke, ngokudla ukudla okunempilo, okunomsoco ngenkathi ubeletha, uzogcwalisa izitolo zakho zezakhi, uphinde uthole ngokushesha ngemuva kokuzalwa kwengane yakho, ube namandla amaningi, futhi uzizwe ungcono nje.
Ukudla Okunhle Kuthinta Kanjani Ubisi Bakho Nezingane Zakho?
Ukudla okuningi okudlayo kuhamba ubisi lwebele, futhi kuthinteka ekubunjweni , ukunambitheka , nombala ubisi lwakho . Kukholelwa ukuthi izingane ezincelisayo zijwayele ukunambitheka kokudla ezidlweni zikamama, futhi zize zibe nezintandokazi kulabo hlobo lokudla kamuva ekuphileni. Ngakho ukudla okugcwele ukudla okunempilo, okunomsoco - kufaka phakathi izithelo nemifino - ngenkathi ukondla kungasiza ukubeka isisekelo semikhuba emihle yokudla yengane yakho esikhathini esizayo.
Iyini ukudla okunomsoco okuncelisayo?
Uhlelo lokudla oluhlelekile olufaka ukudla okuhlukahlukene luwumgomo wokudla kokuncelisa. Ukudla okuncelisayo okuncelisayo kunamavithamini, amaminerali, amaprotheni, ubisi, okusanhlamvu konke, namafutha enempilo.
Ukwenza ubisi lwebele kuthatha amakholori engeziwe , njengamama okhulayo, udinga ukudla kancane kunomuntu ongencelisi. Ungathola wonke ama-khalori owudinga ngokudla okuyisithathu ngosuku ngokudla okulula phakathi. Kufanele udle ukudla okuhlukahlukene okuhlukahlukene nsuku zonke, futhi akufanele ushiye ukudla. Uma ukhathazekile ukuthi awunakho ukudla okunempilo, noma uma unemibuzo mayelana nemikhuba yakho yokudla, khuluma nodokotela wakho, isondlo sokudla, noma u-dietitian obhalisiwe.
Yimaphi Amakhemikhali Owadingayo Futhi Yikuphi Ukudla Okufanele Udle Ukuze Uwuthole?
- Amaphrotheni akha futhi asekela zonke izingxenye zomzimba, kuhlanganise nemisipha, ubuchopho, amathambo, inhliziyo, amaphaphu, ama-enzyme, ama-hormone nama-antibodies. Yidla amaprotheni izikhathi ezimbalwa ngosuku. Ukudla, imikhiqizo yobisi, amantongomane, imbewu, imifino kanye nezinhlamvu ziqukethe amaprotheni.
- I-Vitamin A iyadingeka ekukhuleni kahle nentuthuko , ikakhulukazi kwamehlo nesikhumba. Ungathola i-vitamin A ezinomvu, nemifino ebomvu, e-orange, nephuzi, imifino eluhlaza emifino eluhlaza, isibindi nemikhiqizo yobisi.
- I-Iron isisiza umzimba wakho wenze amangqamuzana amasha wegazi elibomvu ukuze ukwazi ukugcina amandla akho phezulu. Thola insimbi eyanele ekudleni kwakho ngokudla inyama, inhlanzi, isibindi, ubhontshisi, imifino eluhlaza, amaqanda, amaqanda kanye nohlamvu oluphelele.
- I-Vitamin C ibalulekile emathanjeni aphilile, amazinyo, imigqa nemithambo yegazi. Futhi kusiza umzimba ukuthi uthathe insimbi futhi ivimbele ukutheleleka. I-Vitamin C isithelo sama-citrus namajusi (i-orange, i-grapefruit, ilamula, i-lime), ama-strawberries, utamatisi, ama-mango kanye nemifino eluhlaza.
- I-folate (i-folic acid) i-vitamin B esiza ekuvimbeleni ukukhubazeka kokubeletha futhi kuyadingeka ukuze uthole impilo efanele nokuthuthukiswa kwengane yakho. Ukudla okuphezulu kuhlanganisa izithelo ze-citrus namajusi, isinkwa esinezinhlayiya ezigcwele nezinqolobane, imifino eluhlaza emifino eluhlaza kanye nobhontshisi omisiwe.
- I-Zinc isebenza ngamaprotheni, futhi umzimba udinga ukukhula kahle nentuthuko, ukuphulukiswa kwesilonda, ukusebenza komzimba, nezinye izinto eziningi. I-Zinc isendlini, imikhiqizo yobisi, imifino kanye nobhontshisi.
- I-calcium iyadingeka emathanjeni namazinyo aphilile. Udinga ukuthola i-calcium eyanele ngenkathi ubeletha ukubuyisela okuthathwe emzimbeni wakho futhi unikezwe ingane yakho. Imikhiqizo yobisi, ujusi we-orange, kanye nemifino eluhlaza okwesibhakabhaka kukhona imithombo enhle ye-calcium.
- I-Vitamin D iyasiza umzimba wakho ukuba uthathe i-calcium ne-phosphorus ekudleni kwakho, futhi kubaluleke kakhulu ekukhuleni kahle kwemathambo namantombazane wakho. Ungathola i-vitamin D kusukela elangeni, inhlanzi, amaqanda, kanye nokudla okuqinisekisiwe nge-vitamin D, njengokusanhlamvu, ijusi le-orange, ubisi kanye ne-yogurt.
- I-Docosahexaenoic Acid (i-DHA) i-asidi enamafutha esekela ukuthuthukiswa kwengqondo nomntwana wengane yakho. Ungathola i-DHA ngezinhlanzi, amaqanda, inyama ebomvu, nesibindi.
Umama Wokuthenga Umama Wokudla Ukudla Okunomsoco
Ungathola zonke izakhi ozidingayo nsuku zonke ngokudla ukudla okuhlukahlukene ezivela kumaqembu amakhulu okudla. Nasi uhlu lokudla ongalufaka esitolo sakho noma esitolo sokuthenga esitolo.
Ukudla: Inyosi, inkukhu, i-turkey, ingulube, inhlanzi, nezinhlanzi zasolwandle. Ukunqunywa kwenyama kunempilo futhi kukhethwe phezu kokudla okubomvu, ukudla okuthosiwe, izinja ezishisayo kanye nokudla okunomsoco.
Izithelo: Ama-apula, ama-orang, ubhanana, amapheya, amapreaches, ama-strawberries, amagilebhisi, amakhabe, amaphayinaphu, ama-grapefruit, ama-juice esithelo, izithelo zamathinini, nezithelo ezomisiwe. Yidla izithelo ezihlukahlukene nsuku zonke.
Imifino: Imifino emifino emnyama (i-broccoli, isipinashi, i-kale, i-ulethisi), izaqathe, i-peas, u-squash, i-pepper kanye namazambane. Imifino kufanele yenze ingxenye enkulu yokudla kwakho.
Izinhlamvu Zonke: I- pasta yonke yengqolowa, isinkwa sonke sikakolweni, ilayisi elibomvu, i-tortillas, okusanhlamvu okusanhlamvu okugcwele, ama-muffin, ama-bagels, ama-crackers nama-biscuits. Ukudla okuphelele kunomsoco kunokwesinkwa esimhlophe, ilayisi elimhlophe, ne-pasta evamile.
Imikhiqizo yobisi: Ubisi, ushizi, i-yogurt, i-cottage ushizi, ukhilimu ushizi, ukhilimu omuncu. Khetha imikhiqizo yobisi engenawo amafutha noma aphansi aqinisekiswe nge-Vitamin A no-D phezu kobisi lonke nezinto ezenziwe ubisi lonke.
Amantongomane, Imbewu, Ubhontshisi: Amanqamu, ibhotela le-peanut, ama-alimondi, imbewu yamathanga, imbewu ye-sunflower, ubhontshisi omisiwe, i-lentils, amantongomane nebhotela le-nut.
Amafutha Namafutha Aphephile: Amafutha omnqumo, amafutha e-canola, amafutha e-sunflower, amafutha ompaphethisi namafutha ommbila. Nciphisa ukusetshenziswa kwebhotela, ushizi, nesilonda, eziphakeme ngamafutha agcwele.
Amanzi okuphuza amanzi : Phuza uketshezi okwanele , phakathi kwezibuko zamanzi ayisithupha nesishiyagalombili noma ezinye iziphuzo ezingenasoffeffein usuku ngalunye.
Yikuphi Ukudla Okufanele Udle Ngaphansi Kokuthi Ukugwema Ukubeletha?
Uma unquma ukuncelisa, akusho ukuthi kufanele ulahle konke okuthandayo. Kodwa-ke, ngenkathi kungadingeki uzilahle noma yikuphi ukudla, kukhona ukudla okumele ukwehlise .
Kulungile ukujabulela indebe yekhofi, kodwa kufanele unciphise inani le-caffeine eliqukethe iziphuzo ezikhathini eyodwa noma ezimbili ngosuku. Ngokuqinisekile ungenawo ushokoledi noma noma iyiphi enye yokudla okukodwa okukodwa ngekhalithi ngesikhathi esisodwa. Ungakwazi ngisho nokuphuza utshwala ngezikhathi ezithile. Into ebalulekile okumele uyikhumbule akusiyo i-overdo it.
Akukhona neze ukudla okumele ugweme ngokuphelele, kodwa ezinye izinsana zingase zibe nokuzwela kokudla noma ukungezwani komzimba into ethile ekudleni kwakho. Uma unomlando womndeni wokudla okunomsoco noma uma wenza uxhumano phakathi kokuthile okudlayo nokuphendula kumntanakho, gwema ukudla okunjalo ngenkathi ubeletha.
I-USDA Uhlelo Lokudla Lomuntu Okuthandwa NgamaMama Wokubeletha
UMnyango Wezolimo We-United States (i-USDA) uzokunikeza uhlelo lokudla lwezinsuku zomuntu siqu mahhala uma udala iphrofayli kwiwebhusayithi yabo. Isayithi linikeza izinhlelo ezahlukene kwabesifazane abancancisayo kuphela , ukuhlanganisa ukuncelisa nokuncelisa ifomula , noma ukondla izikhathi ezimbalwa ngosuku ngalunye.
> Imithombo:
> I-Harvard School of Health Public. I-Platinum Eating Plate kanye nePherramid Edlalayo. I-Harvard University. 2011: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences. 2015.
> Newman, Jack, MD, Pitman, Theresa. Incwadi Yokugcina Yokuncelisa Izimpendulo. I-Press Rivers Three. I-New York. 2006.
> UMnyango Wezolimo wase-United States. Izindleko zokudla okunomsoco ngenkathi kubeletha. KhethaMyPlate.gov. 2016: https://www.choosemyplate.gov/moms- ukuhlukunyezwa- ukudla okungenamsoco
> Whitney, E., Rolfes, S. Ukuqonda Ukudla okunomsoco Edition Edition lweshumi nane. Cengage Learning. 2015.