Ukudla okunempilo kwabesifazane abakhulelwe

Ngokuqinisekile bonke abesifazane ngesikhathi sokukhulelwa baqala ukucabanga ngesondlo esifanele, ngoba izinto eziwusizo zidinga manje hhayi kumama kuphela, kodwa futhi nangomntwana okhulayo esiswini sakhe. Bonke ababelethayo ngezwi elilodwa baphikisa ukuthi ukudla okunempilo kwabesifazane abakhulelwe kuyisihluthulelo sokulethwa kwabo okuphumelelayo kanye nempilo yezikhukhula.

Enye yeziphambeko ezivame kakhulu ekudleni, yiqiniso ukuthi umama olindelekile uqinisekile: uma esenomntwana esiswini sakhe, ubophekile ukuba adle ezimbili. Ukudla okunempilo nokufanele kwabesifazane abakhulelwe ku-trimester yokuqala kubiza ukudla okunomsoco ngesilinganiso esifanayo ngaphambi kokukhulelwa. Kodwa engxenyeni yesibili yokudla kakade kudingekile ukuqinisa, kodwa lokhu akusho neze ukudla ngokweqile okungapheli. Uma kunomsoco wokuqinisa, okokuqala, kuyadingeka ukuba unake ubuningi, kodwa ekusizeni kokudla okwenziwa ngumama ozayo.

I-fetus ekhulayo idinga inombolo enkulu kakhulu yezinto ezihlukahlukene, njengama-proteine, amafutha, amavithamini, amaminerali kanye nama-carbohydrate, ngakho-ke ngeke kube yinto engafanele uma ukudla kwabesifazane abakhulelwe kufana nokuhlukahluka. Kodwa ungadli konke, inani lamandla emikhiqizo edliwe kubaluleke kakhulu.

Isibonelo, engxenyeni yokuqala yokukhulelwa, kumele kube okungenani ama-2,800 kcal ngosuku, kanti engxenyeni yesibili akufanele kube ngaphezu kuka-3000 kcal ngosuku. Umehluko omkhulu kunani lamandla, evunyelwe usuku olulodwa - 200-300 kcal. Kodwa ungacabangi ngaso sonke isikhathi ngama-kilojoule, ukudla kufanele kube nge-caloric ngokulinganisela futhi ngokugcwele ngokugcwele izakhi. Okusho ukuthi, isiqubulo sokudla okunempilo kumama wesikhathi esizayo: "Konke ngokulinganisela!".

Qinisekisa ukuthi uyakunakekela lokho emkhakheni wesifazane okhulelwe kwakukhona izithelo nemifino eluhlaza, okuwumthombo oyinhloko wamavithamini. Kubaluleke kakhulu ukuthi ukudla okudliwe owesifazane okhulelwe kulula ukugaya, ngakho-ke, kugcizelelwe kufanele kubekwe ekudleni okuphekiwe. Ukuze ungacasuli amathumbu, zama ukugwema ukudlala okunomsoco futhi okubabayo, kuphela i-parsley, i-dill, isilimo esidliwayo esinamagatsha anamanzi, i-coriander kanye no-anyanisi oluhlaza kuvunyelwe. Futhi kuphela ukudla okulungiselelwe okusha.

Akuvumelekile ukuthatha ukudla okungaholela ekuqhumeni, okungukuthi, isinkwa esisha, ukupheka emvubelo inhlama, i-peas. Inqwaba, iklabishi, ama-apula, namazambane aphikisana. Sizodinga futhi ukuyeka ukudla okunamafutha amaningi: amafutha, inyama enamafutha, imayonnaise. Kodwa lokhu akukona okwamanje!

Futhi, ukukhipha izitsha eziholela ekudleni, amaswidi, ama-chips, ama-chips, amakhukhi, amantongomane nokuningi okuningi. Lokhu kuyimfuneko edingekayo, ngoba owesifazane ogcwele akanaselula futhi umsebenzi wakhe uvame ukwedlula. Ungancoma ukuthi udle inombolo enkulu yezitsha zenyama, ngokwanele izikhathi ezimbili ngesonto.

Ngesikhathi sokukhulelwa ngeke kube yinto engcono kakhulu ukwengeza izitsha zokudoba izinhlanzi ekudleni kwakho, kepha akumelwe kube khona inhlanzi enomuncu noma eyomisiwe - inqatshelwe ngokuqinile. Futhi ngokuvamile, zama ukugwema usawoti.

Akufanele uphuze ikhofi enamandla, inomphumela omuhle ohlelweni lwezinzwa. Futhi ngokuvamile, kuyingozi kakhulu ukuphatha inani lomthamo odliwayo, njengoba ukwedlulela ngokweqile kuyoholela ekuvupheni kwemigomo - futhi lokhu akujabulisi kakhulu. Phuza ulandela "ngesimiso", kuze kufike ku-2 amalitha ngosuku (ekude - kancane). Gwema amanzi aphethwe yi-carbonate, ubeke esikhundleni se-compotes, ama-mors noma uhlobo oluthile lwamanzi wezemvelo.

Ukubhema nokuphuza utshwala kuhlanganisiwe. Ukudla kufanele kube ngamahora ahleliwe - ngakho-ke umzimba usetshenziselwa isimiso futhi ukugaya kungcono, ngoba ngaphambi nje kokudla, ijusi esiswini siqala ukuhlukanisa.

Ngokuqinisekile, zonke izidlo zokudla emzimbeni wabesifazane abakhulelwe kufanele zenze:

- amaprotheni - lokhu kuyisakhiwo somzimba wakho. Imithombo yamaprotheni kukhona ushizi, inhlanzi, amaqanda, inyama, ubhontshisi, amazambane, ubisi, ubisi nesinkwa.

- amafutha , okuyizinto ezondla izakhi eziningi zamaselula futhi azikho ngaphansi kohlobo lwe-carbohydrates, ngamandla kagesi. Imithombo yamafutha ingaba inyama (ingulube nenyama yenkomo), isinqumelo, isibindi, ibhotela, ubuchopho.

- i- carbohydrate iyimithombo ebalulekile yamandla. Emanzini amaningi kakhulu anama-carbohydrate anemikhiqizo enjengalezi: izaqathe, ama-apula, amazambane, isinkwa sikakolweni, amagilebhisi, semolina, ushukela kanye nelayisi.

- Usawoti wamaminerali , okuyingxenye yezingxenye ezibaluleke kakhulu zomzimba. Ziyizinto zokwakha amathambo namathambo wamazinyo, zithinta ukushintshaniswa kwamanzi emzimbeni, futhi ngokuvamile, zibandakanya ezinkambini eziningi zamakhemikhali. Ukuntuleka kwalezi zinto kungaholela ekuguleni okukhulu. Amanoni amaminerali asesinkwa, i-cottage shizi, ubisi, i-oatmeal, iklabishi, ikhabe, ipayipi, iplamu, njll.

- amavithamini . Kungakhathaliseki ukuthi udla ukudla kangakanani, amavithamini angene emzimbeni ngesamba esincane kakhulu, ngendlela umzimba owudingayo ngayo okwamanje. Amavithamini athatha ingxenye eqondile kunazo zonke. Futhi amavithamini anjengoC, A, E, angumuthi wokuzivikela futhi avikele owesifazane okhulelwe avela kumagciwane kanye namagciwane.

Ukuze uhlele ukudla okunembile, akuyona into engafanele ukwazi - yimiphi imikhiqizo kunenani eliphakeme lamavithamini.

Umthombo wevithamini A: amafutha wezinhlanzi, amafutha omgogodla, inyama yenkomo yesibindi, ushizi, ukhilimu omuncu, izaqathe, pepper obomvu, u-anyanisi aluhlaza, u-sorrel, utamatisi nama-apricot nokunye okuningi.

Umthombo we-vitamin B: amazambane, ubhontshisi, inyama, imvubelo, i-cottage shizi, i-oatmeal.

Umthombo we-vitamin C: isithombo, i-citrus, inja rose, ikholifulawa, pepper obomvu, utamatisi.

Umthombo we-vitamin E: okusanhlamvu, imikhiqizo yobisi, imifino eluhlaza nemifino yemifino.

I-Vitamin D itholakala kumafutha wezinhlanzi, izikhupha zamaqanda nesibindi. Futhi, umthombo we-vitamin D kungaba ilanga elifudumele elifudumele. Kwenzeka ukuthi ngisho nemikhiqizo yokudla, umzimba awutholi i-vitamin eyanele, kulokhu, kufanelekile ukuphendukela kwimikhiqizo yezokwelapha nokuphuza ama-multivitamini nama-multivitamini.

Ukudla okunempilo kowesifazane okhulelwe kuyisici esibalulekile emncintiswaneni wokubeletha okulula!