Umzimba womama wesikhathi esizayo, okokuqala, unikeza i-fetus ngokudla okudingekayo. Uma umama engadli kahle noma enqabe ukudla angakuthandi, kodwa okuwusizo kakhulu emzimbeni, ke okokuqala, akavumeli ukuthi ingane ikhule ngendlela evamile. Ngesikhathi lo wesifazane ezwa ukuthi ukhulelwe futhi kuze kube yilapho ingane izalwa, owesifazane akayona eyakhe, kufanele enze lokho okudingwa ngumntanakho. Njengoba ngishilo, ukudla okunomsoco kungenye yezixhumanisi ezisemqoka kulolu chungechunge, futhi ukudla okungalungile kungaba yingozi kokubili umama nengane. Ngakho-ke, imikhiqizo yowesifazane okhulelwe kufanele ibe nokuhlukahluka okucebile.
Akekho oshiwo ukuthi udinga ukuba kathathu lezo zigaba owadla ngaphambi kokukhulelwa. Njengamanje udinga ukubukeza ukudla, bese uwubhala ukuze ube nesisindo esiphezulu samavithamini kanye nezinto ezihlukahlukene eziwusizo. Ukuze uthole ukudla okwanele ngesikhathi ukhulelwe, kufanele nje - ngakho-ke kuyoba lula kuwe nangomntwana ozayo. Kodwa lo wesifazane kakhulu kufanele athathe ukulawula isisindo, akufanele uzuze isisindo, kufanele ufake nje kancane, lezizinto zihlukile, ngoba lapho ukukhuluphala kunzima kakhulu ukubeletha, okuyinto okuphinde yithinte ingane kabi. Phakathi nokukhulelwa konke, uma owesifazane edla ngokufanele, uthatha ama-kilogram ayi-10, okungukuthi, endaweni ethile ku-1.1 kg ngenyanga.
Manje sibheka zonke izakhi okufanele zidle ekudleni owesifazane okhulelwe:
Amaphrotheni yizinto zokwakhiwa kwezicubu zomntanakho. Ngosuku lokukhulelwa kumele kudle cishe amagremu angu-70-80 amaprotheni. Kubalulekile ukukhumbula ukuthi amaprotheni wezilwane ezivela emfuyweni anenani elikhulu kakhulu lezinto eziphilayo. Ukudla kwamaprotheni akufanele kudlulele okujwayelekile, ngakho-ke kufanelekile ukuthatha ngokungathí sina le nkinga.
Ama-protein asezindaweni zitshalo anenani eliphansi kakhulu kunezinto eziphilayo ezivela emaprotheni, kodwa azibalulekile nakancane kokudla komama okhulelwe kanye nesisu, ngakho-ke kumele futhi abe khona ekudleni. Amaprotheni omvino uzohlangana kuwo okusanhlamvu kanye nemifino. Kumele kwaziwe ukuthi uma owesifazane okhulelwe engasebenzisi isimiso esinqunyiwe samaprotheni, singabangela ukulimala kwegazi, izinso nesibindi.
Ungakhohlwa ukuthi kudingeka udle namafutha. Kodwa ukudlulela okujwayelekile akuvunyelwanga, ngoba kulokhu umthwalo ophezulu uya esibindi. Isibonelelo samalanga onke sowesifazane okhulelwe singama-gramu angu-57 amafutha. Kungcono uma amafutha evela emifino yemifino, egcwele umnqumo, i-sunflower, i-soybean oil. Gwema ukudla okunamafutha namafutha.
Ama-carbohydrate yimithombo yethu yamandla, uzobahlangabeza ngamazambane, isinkwa, amaswidi. Kodwa owesifazane okhulelwe kungcono ukuba ahlabe ama-carbohydrate emifino kanye nezithelo ezintsha. Ngosuku, inani elidingekayo lama-carbohydrate ayi-400 amagremu.
Ngesikhathi sokukhulelwa, isidingo samavithamini sanda kakhulu - umsoco womama olindelekile kufanele ube olungile futhi onengqondo, futhi amavithamini, njengoba uyazi, ingenye yezakhi ezibaluleke kakhulu zokuthuthukiswa komntwana. Ukudla okuhlukahlukene, okuhlanjululwe ngezithelo nemifino, njalo kugcwalisa ukutholakala kwamavithamini ngisho nakomama abalindele.
Kubalulekile ukugcina imithetho ethile:
- qinisekisa ukuthi ngesikhathi sokulungiselela izitsha, amavithamini awonakele kalula njengevithamini C awabhujiswa;
- ukusetshenziswa kwamafutha ngamavithamini;
- qapha ukuhlinzwa okuvamile komathumbu.
Kodwa akubona bonke abesifazane abangadla amavithamini wemvelo, ngoba isikhathi sokukhulelwa singangena esikhathini esibandayo. Kulesi simo, kufanelekile ukubonana nodokotela, uzokwazisa okuhle kakhulu futhi okudingekayo empilweni nasekuthuthukiseni ama-multivitamini kwabesifazane abakhulelwe.
Amavithamini B adingekayo kwabesifazane abakhulelwe abangaphansi kwamavithamini eqembu A. Ukungabi nalutho kwaleli vithamini kuzovezwa ngokuvuvukala, ukukhathala kanye nobuhlungu emilenzeni. Yidla isinkwa esisikonke, isibindi, ingulube enomfutho, i-oatmeal nesipinashi - futhi ngeke ube nokuntuleka kule vithamini.
I-Vitamin C iyisihlangu esihle kakhulu sokulwa nezifo, kuyisidingo samasosha ethu omzimba. Itholakala kuzo zonke izithelo nemifino, kodwa qaphela, ngenkathi ukwelashwa kokushisa, ingxenye ebalulekile yale vithamini ishabalaziwe. Uma lesi sikhathi sasebusika kanye nokuntuleka kwemifino nezithelo ezinomsoco kakhulu, ungasebenzisa izithelo ze-citrus.
I-Vitamin E, noma njengoba ibizwa ngokuthi, i- "vithamini yobuhle." Itholakala ebisi, imifino eluhlaza kanye nemikhiqizo yezinhlamvu. Le vithamini ibhekene nokugcinwa kokukhulelwa kanye nokusabalalisa okuhle emikhumbi ye-capillary.
Izinto ezimbiwa ngamaminerali - lokhu kungenye yezakhi ezibaluleke kakhulu ekudleni owesifazane okhulelwe. Ekudleni kokudla kufanele kube inani elihle lamanoni amaminerali. Kodwa ungakhohlwa ukuthi ukusetshenziswa ngokweqile kwamanzi usawoti ezinyangeni zokugcina zokukhulelwa akuyona into enhle kakhulu, ngoba kubangelwa ukuvuvukala. Kodwa uma usawoti omncane ekudleni, esikhathini esizayo kungaholela ekulahlekelweni kwamanzi futhi ngisho nokuhlanza.
Inani elikhulu kakhulu le-phosphorus ne-calcium unganikeza ubisi nemikhiqizo yobisi. Ukuze ugcwalise izinga lezinsuku zansuku zonke, kunelungelo lokuphuza uhhafu wamitha elilodwa lobisi.
Ungakhohlwa ngensimbi. Phela, insimbi ingenye yalezi zinto ezidingeka kakhulu ezinyangeni zokugcina zokukhulelwa. Futhi ukuze uqonde ngokucacile, insimbi iyadingeka ukuze kuhlanganiswe i-hemoglobin. Umthombo wensimbi wena nomntanakho uyoba nesibindi, inyama, amazambane, i-oatmeal, amapayipi kanye nama-apula ombala ohlaza. Ukuntuleka kwensimbi kuzothinta kokubili umama nengane, ngoba bobabili bane-anemia.
Futhi ekugcineni, ake sikhulume ngamanzi. Ukukhulelwa akufanele kudlulele ekudleni okujwayelekile kokuthola uketshezi ngoba kuzofaka ubuqili obuningi bemikhawulo, okuzokwenza kube nzima ukuthinta ukusakaza. Uma ukuvuvukala kuqala ukuvela, kufanele unciphise ukungena kwamanzi kuya ku-600-700 ml ngosuku. Ngokulinganisa okulinganisiwe itiye encane nekhofi kuvunyelwe futhi utshwala obuncane kakhulu, iwayini elimnandi lewayini noma mhlawumbe ubhiya akuvumi ukuvunyelwa. Zama ukungaphuzi iwayini elibomvu, njengoba liholela ekuqotheni.
Ukuqaphela nokwamukela yonke le mithetho elula yokudla okunempilo, okumele wonke owesifazane afanele ukunamathela ngesikhathi sokukhulelwa, umama olindelekile uzokwazi ukuhlinzeka ngomntanakhe nazo zonke izinto ezidingekayo namavithamini, enze ukukhulelwa kwakhe kube lula futhi kujabulise futhi kuzobeletha ingane enempilo!