Ukudla kabili, njengoba ngaphambili kuvame ukuphakanyiswa kwabesifazane abakhulelwe, wena, mhlawumbe, kunoma yini. Kodwa ukuthuthukisa ikhwalithi yokudla kuyadingeka. Lokhu kuyadingeka okokuqala ukuqinisekisa ukuthi umntwana, ngenkathi esesiswini somama, wakhelwe kahle futhi wazalwa enamandla futhi enempilo. Phela, umthombo kuphela wokudla okunomsoco wezikhuphu ezikhulayo yizozinto ezifaka umzimba womama. Imenyu ehlukahlukene futhi elinganisiwe iyadingeka ukuze kuqinisekiswe impilo yakho siqu, ebalulekile ekubelethweni okujwayelekile, ukubeletha okuphumelelayo nokunakekelwa okulandelayo kwengane.
Ukuze udle kahle, akudingekile ukuba wenze ukudla okuyinkimbinkimbi ekudleni okunempilo ngesikhathi ukhulelwe. Konke okudingekayo ukuthi udle ukudla okuqukethe izakhi ezibalulekile.
Kuzodingeka uphinde uhlole izimiso zokudla futhi ulahle imikhuba emibi, ngoba akumelwe ucabange nje kuphela futhi hhayi okuningi ngawe kanye nezintandokazi zakho, kodwa mayelana nezingane nezidingo zakhe.
Ngesikhathi udala ukudla ngesikhathi sokukhulelwa, kubalulekile ukulandela imithetho eminingana elula: ukunciphisa ukusetshenziswa komnandi, ukunikela ngosawoti, ukudla okubabayo, ukudla okusemathinini bese ufaka imenyu eminye imifino nezithelo eziningi.
Ngaphezu kwalokho, unomkhuba wokungena ukubala izindleko zokusetshenziswa nsuku zonke zezinto eziyisisekelo. Yiziphi? Mayelana nalokhu ngokuningiliziwe.
I-calcium
Uma lesi sici singangeni emzimbeni wesifazane okhulelwe ngokwanele, kungase kuvele izinkinga ngokubunjwa kwamathambo namazinyo omntwana. Ukwakhiwa kwamathambo namazinyo kuqala ngeviki lesishiyagalombili lokukhulelwa.
I-calcium ngesikhathi sokukhulelwa idinga kabili ngokujwayelekile, ngoba "isuswa" kumama ngane. Uma ibhalansi ihlangene, amathambo akho amathambo azohlala eqinile ngokwanele futhi eqinile, futhi koqweqwe lwawo lwezinyosi ngeke luphule.
Imithombo esemqoka ye-calcium: ushizi, ubisi, i-kefir, imifino eluhlaza, ama-sardine, amantongomane. Nokho, ngemikhiqizo yobisi kufanele uqaphele kakhulu. Iqukethe amafutha amaningi obisi, okuyinto eningi kakhulu eyingozi. Ngakho-ke, ngesikhathi sokukhulelwa, kuhle ukuphuza ubisi oluncane futhi uthenge imikhiqizo yobisi omuncu ngamaphesenti angaphansi.
Ukudla okungenani kwansuku zonke:
- 85 g ushizi;
- 25 g wezinkukhu;
- 170 g we-sardine;
- izinkomishi ezimbili zobisi.
Uma i-calcium ibeka isisekelo samathambo emzimbeni womntwana wesikhathi esizayo, amaprotheni ayimfuneko yokwakha okudingekayo lapho izicubu zayo nezitho zabo zikhula. Ngakho-ke, amaprotheni ekudleni kwakho kufanele abe kabili kakhulu kunangaphambili.
Okuqukethwe okuphezulu kwamaprotheni (amaprotheni) ngamantongomane, inyama, imifino, imikhiqizo yobisi. Inombolo enkulu kunazo zonke - kwimikhiqizo yemvelaphi yezilwane. Kodwa-ke, nabo abanesithakazelo kuso, ngoba kuyingozi futhi ukugcoba umzimba ngemikhiqizo yokwehla kwamaprotheni ezinkomo. Ukuba khona kwenani elikhulu lamafutha enyameni nakho kuyincinci. Amafutha angaphezulu kufanele agwenywe, ukuze angakhulisi isisindo ngaphezu kwalokho okufanele. Nakuba konke kuyingqayizivele kakhulu. Buza udokotela wakho ukuthi yisiphi isisindo esiphezulu sokuthola isisindo esamukelekayo kuleso simo.
Ama-protein asemifino atholakalayo emanzini, amantongomane, isinkwa esiphelele.
Isilinganiso samaprotheni nsuku zonke:
- 125-150 g inyama;
- iqanda elilodwa;
- 500 ml ubisi noma imikhiqizo yobisi (ubisi oluphucuziwe, i-kefir, ubisi, i-cottage shizi, njll).
Imikhiqizo yalesi sigaba: isinkwa, amazambane, okusanhlamvu, amaswidi. Ngesikhathi ukhulelwe, ungahlanganyeli kuma-carbohydrate, alayishe umzimba ngekhalori engaphezu kwamandla. Ushukela, amaswidi, ushokoledi, ufulawa wekolweni ebangeni eliphakeme kakhulu (elisetshenziselwa ukukhiqiza imikhiqizo ye-confectionery) kuyinto efiselekayo yokufaka lawo ma-carbohydrate aqukethe amavithamini kanye nosawoti wamaminerali - asezithelo, imifino, izithelo ezomisiwe.
Isimiso se-carbohydrate nsuku zonke:
- 100 g amazambane (pasta, ilayisi);
- 100 g izithelo omisiwe;
- 190 g yemifino noma izithelo.
I-Fiber
Amaphrotheni ezilwane yizinto zokwakhiwa kwezinto eziphilayo, umntwana ozayo, kanye ne-fiber yizinto ezizosiza ukuthatha imikhiqizo yokubola kwayo, ukuvimbela ukudliwa ngesikhathi sokukhulelwa. Abahlinzeki abakhulu be-fiber yizithelo nemifino. Ibuye itholakale elayisi elingenapolitiki, i-pasta nesinkwa esivela kufulawa omningi, ubhontshisi, izithelo ezomisiwe.
Ukujwayelekile kwe-fiber nsuku zonke:
- 50 g we-pasta;
- 200 g yemifino noma izithelo;
- 50 g we-nut mix;
- izingcezu ezintathu zesinkwa esisikolweni sonke.
Amavithamini
Amavithamini e-Vital ngesikhathi sokukhulelwa yi: C, D, E, A, B, amavithamini.
I-Vitamin C iqinisa i-placenta kanye nezindonga zemithana yegazi, yandisa ukumelana komzimba ekutheleleni, isisiza insimbi ukuhambisana nokudla okunomsoco ngesikhathi sokukhulelwa. Uma kuncane emzimbeni, umama okhulelwe ngokushesha ukhathele, usongelwa nge-anemia, ukukhulelwa kwesisu noma ukubeletha ngaphambi kwesikhathi. I-ascorbic acid ayitholi emzimbeni, ngakho ukudla kwayo (ngendlela yezidakamizwa noma ngokudla) kufanele kube nsuku zonke. Lokhu kuzosiza imifino emisha, izithelo, amajikijolo, imifino. Isitoreji sesikhathi eside kanye nokucubungula kwamakhemikhali kubhubhisa i-vitamin C, ngakho imifino, izithelo namajikijolo kungcono ukudla okusha noma okune-steamed. Ukuthola i-vitamin C ekhuthaziwe ngokudla, 2/3 yokudla kwakho kufanele kube yimifino, izithelo namajikijolo. Uma lokhu kungenakwenzeka, ukudla okungaphezulu kwe-vitamin C kuzokusiza ukuxazulula inkinga bese wenza izinto ezidingekayo ze-ascorbic acid ezidingekayo kuwe nomntanakho.
I-Vitamin D iyadingeka ukuze kusetshenziswe umthamo ovamile we-calcium emzimbeni womama nengane ezayo. I-vitamin iyatholakala emafutheni amahlanzi, inani elincane likhona ebhotela, isibindi, amaqanda amaqanda. Ngemuva kokuzalwa komntwana, uzodinga ukuze kuvikelwe izibhamu.
Amavithamini eqembu B aqinise ukwakhiwa kwamaprotheni ezinhlakeni zomntwana nasemzimbeni womama, aqinise izinhlelo ze-nervous and endocrine. Iningi elikhulu litholakala enyama, okusanhlamvu, ubisi lwezinkomo, i-cottage shizi. Ngesikhathi sokukhulelwa, kukhona "ukwanda okusetshenzisiwe" kuwo wonke amavithamini, ngoba akudingeki nje kuphela kuwe, kodwa ngenxa yemivuthu, ngakho yonke imikhiqizo engenhla kufanele ifakwe ekudleni kwakho kwansuku zonke.
kuyadingeka kokubili ukuthuthukiswa kwamangqamuzana egazi wengane, nokugcina, njengombuso, kabili umthamo wegazi lomama ozayo. Ngakho-ke, insimbi ngesikhathi sokukhulelwa izothatha okuningi. Mhlawumbe udokotela uyayichaza ngendlela yezidakamizwa.
I-iron itholakala esibindi, izithelo, izithelo zomisiwe. Kodwa kukholelwa ukuthi isibindi sinamavithamini A kakhulu kakhulu, okungaphezu kokuphepha okungaphephile ekuthuthukiseni ingane. Ngakho-ke, kungcono ukuthembela esipinashi, ama-apricot omisiwe, inhlanzi futhi, cishe, ukuthatha insimbi emafilisheni (uma kunqunywe udokotela).
I-mineral yesibili ebalulekile ngesikhathi sokukhulelwa yi-folic acid. Siyabonga, isimiso sezinzwa somntwana esiyinhloko siqala ngokujwayelekile, ikakhulukazi emavikini okuqala okukhulelwa. Lezi zinto azihlangene emzimbeni, futhi isidingo saso sikhula. Ngakho-ke, kubalulekile ukuthi kwimenyu yansuku zonke yomama ozayo kukhona imikhiqizo equkethe i-folic acid. Iqukethe: i-broccoli, isipinashi, ama-hazelnuts, amantongomane, isinkwa se-rye.
Uma uthola amavithamini ananele, amaminerali, amaprotheni, amafutha kanye nama-carbohydrate awusizo, ukudla kwakho ngeke kube kuphela okuhlwabusayo, kodwa futhi kuyasiza futhi umntwana uzozalwa enempilo futhi eqinile.
Ngakho-ke, ngesikhathi esifanele ubuyekeze ukudla kwakho bese ulungisa, uhlinzeke ngemvuthuluka nakho konke okudingayo. Futhi-ke uzokhula enempilo.
Amagama ambalwa mayelana nezinzuzo zensimbi
Omunye wamaminerali obaluleke kakhulu emzimbeni wesifazane okhulelwe yinsimbi. Yiqiniso, kubalulekile hhayi kuphela kumama abalindele. Lesi sici sokulandelela ngesilinganiso esithile sikhona kokubili amadoda nabesifazane. Ngokuvamile, konke kuhlangene emzimbeni womuntu, futhi uma okuqukethwe kwemineral mineral noma microelement kunciphisa, ngakho konke okunye okubonakalayo okulandelanayo, i-calcium, i-magnesium, ithusi, i-selenium, i-folic acid, i-zinc ne-chromium, nayo iyancipha kaningi. Futhi ukungabi nalutho kwalawa amaminerali, nakho kwenza kube nokuntuleka kwesimbi, ukukhathala okungapheli, ukuphathwa ikhanda (migraines), izinyawo nezinyawo ze-uterine, isifo sikashukela sokugaya, i-tachycardia nokucindezela kwegazi eliphezulu, nezinye izinkinga eziningi. Uma ungafuni ukubhekana nalezi zinkinga, ngakho-ke phakathi nokukhulelwa konke, ikakhulukazi ezinyangeni ezimbalwa zokugcina, udinga ukuthatha amavithamini bese wenza imenyu yakho ngendlela yokuthola zonke izinto eziwusizo.
Ngokushesha ngemva kokuthola izimpawu zokuqala zokukhulelwa, udinga ukwandisa insimbi, ngoba ingane idinga ukuthuthukiswa kwamaseli abomvu. Ungayinaki iziqondiso zokuhlolwa kwegazi, okudokotela akwenzela ukubonisana kwabesifazane. Ngisho nokuhlaziya okuvamile, kuthathwe emunwe, kungatshela udokotela ngezinkinga eziqala, uma ngabe kunqunywe amalungiselelo ensimbi, ungakhohlwa ukuthatha, lokhu kuthuthukisa ukunikezwa kwegazi kwe-placenta.