Ukudla okunomsoco kubantu besifazane abakhulelwe nabaqhamuka kubaluleke kakhulu. Ngoba lokhu kuthinta impilo kamama nengane. Ngakho-ke, omama bakamuva kufanele bakhathazeke ngokufanele, ukudla okunempilo efanele.
Ukudla okunempilo komama nengane.
Ukuze kuqinisekiswe ukuthi ukudla komsoco kwabesifazane ngesikhathi sokukhulelwa kanye ne-lactation kufanelana, ukudla kufanele kunikezwe amandla anele (amakholori). Ukudla kufanele kuqukethe izakhi ezibalulekile (isib. Amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali) ngesilinganiso esifanele nesilinganiso. Kumele kuqinisekiswe ukuthi ukutholakala okwanele kokuketshezi kuyimfanelo enhle. Amanzi kufanele ahlanzwe izinsimbi ezisindayo, i-chlorine, i-nitrate nezinye izinto ezingcolile. Kufanelekile nokunakekelwa kokunciphisa kokudla kwabesifazane abakhulelwe nabalahlayo. Ukudla kufanele kube okuhlukahlukene, ngisho noma kungabi njalo kumama omncane. Kuvela ukuthi ingane esanda kuzalwa izwa ukunambitheka kokunambitheka ebisi lwebele, kuye ngokudla komama. Lokhu kuzoba usizo uma kufika isikhathi sokuhumusha umntwana ukuze uthole ukudla okunamandla okuqinile. Ngeke esabe ukuthanda okungejwayelekile, futhi ube nomsebenzi obala etafuleni.
Ukudla okungalungile - kusho ukuthini lokhu?
Amaphutha ekuncelweni komama abakhulelwe nabaqhamukayo uma kwenzeka imenyu yansuku zonke ingafihli ngokugcwele isidingo sokukhulelwa komama nengane ezikhulayo zezakhi ezihlukahlukene. Ukuhlela ukudla kwansuku zonke, akubona bonke abesifazane abalawula ukutholakala kokudla okubalulekile ngesikhathi sokukhulelwa kwamakhemikhali, njengensimbi, i-zinc, iodine. Ukuntuleka kwabo kungaholela ezinkingeni ezihlukahlukene ngempilo - kokubili umama kanye nentuthuko yengane. Kodwa-ke, ukudla okuningi ngokweqile kubantu abakhulelwe nabalahla nakho kuyingozi. Kubalulekile ukugcina ibhalansi bese ukhokha kakhulu izinga lokudla, kunokubaluleka kwalo. Ukuthola isisindo esifanele ngesikhathi sokukhulelwa akufanele kudlule 12 kuya ku-14 kilogram.
Amagama ambalwa ngama-kilojoule.
Abamele umphakathi wezokwelapha bancoma ukuthi abesifazane besithathu nabesithathu bokukhulelwa bakhulise amakholori - isilinganiso sama 300 kcal ngosuku. Futhi inani lamakholori angu-2500 ngosuku. Yiqiniso, umuntu kufanele acabangele izidingo zomzimba ngabanye. Zihlotshaniswa nezici ezifana nobudala, isimo samanje somsoco (ukukhuluphala, ukuntuleka kwesisindo somzimba), indlela yokuphila, ukuzivocavoca, noma uhlobo lomsebenzi okwenziwe. Phakamisa ukudla okufanele kufanele odokotela.
Ngemuva kokubeletha, amandla adinga abesifazane abahlengikazi aphakeme kakhulu, uma kuqhathaniswa nesikhathi ngaphambi kokukhulelwa. Ukudla kwansuku zonke komama emva kokubeletha kufanele kube nokucebile. Inani lama-kilojoule ngokwesilinganiso kufanele libe ngaphezu kuka-600 kcal ngosuku ngezinyanga eziyisithupha zokuqala zokudla. Futhi i-kcal 500 ngosuku ngezinyanga ezilandelayo - cishe ama-2 500 - ama-kilojoule angu-2,700 kufanele afakwe emzimbeni. Ngokuyinhloko, imithombo eyengeziwe yamandla ekudleni iyadingeka kwabesifazane abanesisindo ngesikhathi sokulahlwa. Ikakhulukazi uma ukulahlekelwa kwesisindo kudlula izindinganiso ezamukelekayo ngokuvamile zonyaka kanye nokukhula kwazo. Futhi, uma umama edla ingane engaphezu kweyodwa. Ngaphezu kwalokho, amandla engeziwe (amakholori) ekudleni kuyadingeka kwabesifazane ngemuva kwesigaba sokungasebenzi.
Amaphrotheni.
Kwabesifazane abakhulelwe, isidingo samaprotheni eshukumisa ukukhula kwamangqamuzana amasha akhula. Isamba salo akufanele siwe ngaphansi kwama-95 amagremu ngosuku. Isidingo samaprotheni sikhulu nakakhulu ngesikhathi sokuncelisa ingane - ngama-gramu angu-20 ngosuku ngaphezulu kwesigamu sokuqala sonyaka ngemuva kokubeletha. Futhi amagremu angu-15 ngosuku ngosuku ezinyangeni ezimbalwa ezilandelayo zokuncelisa. I-60% yesamba samaprotheni nsuku zonke kufanele ibe semfuyo. Ukuhlolwa kokudla kwemifino nokudla komama osemncane akuvumelekile. Amaprotheni ezilwane anesisindo esanele equkethwe ubisi nemikhiqizo yobisi, inyama enomvu, inyama yenkukhu nenhlanzi. Ama-40% asele kufanele avele avela amaprotheni ayimfuneko. Lokhu, isibonelo, ubhontshisi (ubhontshisi, i-peas, ubhontshisi) kanye nobhontshisi (hhayi izakhi zofuzo)! Ukudla kwamaprotheni, ngaphezu kwakho konke, kubalulekile kowesifazane ngokwakhe. Ngoba uma imenyu iqukethe amaprotheni amancane kakhulu (nezinye izingxenye), umzimba uqhubeka unikeza isisu noma ubisi lwebele ngesamba esidingekayo sama-micro and microelements. Kodwa sesivela esitokisini samalungu omama, ukukhukhumazeka komzimba.
Amafutha amahle nokubi.
Inani elidingekayo lamafutha ekudleni kwabamama abakhulelwe nalabo abahlukumezayo akufani kakhulu namagugu anconywa kubo bonke abesifazane. Amafutha kufanele afake i-30% yexabiso lamandla lokudla kwansuku zonke. Kodwa-ke, kunezinguquko ezithile emndenini ngesikhathi sokukhulelwa kanye ne-lactation ehlotshaniswa nohlobo lwamafutha adliwe. Kwabesifazane, isidingo samanye amafutha e-acids abalulekile asanda - kuyin-linoleic acid ne-alpha-linolenic acid. Imithombo eyinhloko yalezi zinhlama ezinamafutha yilezi: amafutha yemifino (i-soybean, i-sunflower, i-rapeseed, umnqumo), inhlanzi enamafutha (i-herring, i-sardines, i-mackerel, i-salmon) kanye nezinhlanzi zasolwandle. Amafutha we-soya kanye ne-sunflower kufanele asetshenziswe njengokugqoka amasaladi. Futhi amafutha omnqumo angasetshenziselwa ukupheka izitsha ezishisayo (ukudosa, ukuqhuma nokunye nokunye).
Abesifazane abakhulelweyo nabamama okukhulelwa bayakhuthazwa ukuba badle amafutha emvelo, emvelo. Ngakho-ke, umuntu akufanele adle i- margarine nezitsha ezifana nalezi "ukudla okusheshayo" kunoma yiluphi uhlobo nesimo. Ziwumthombo oyinhloko wamafutha okuthiwa "amabi", noma ama-isomers we-trans fatty acids. Lezi zinhlayiya, ezidlula i-placenta kanye nentambo yomzimba, zingafaka ingozi enganeni engakazalwa. Ngaphezu kwalokho, bangene ebisi lwebele, okuyinto engathinta impilo yezingane. Amafutha anobungozi nawo akhona ebhotela, kodwa avunyelwe njengomthombo wamafutha ekudleni kwabesifazane abakhulelwe nabalahlayo. Lokhu kungenxa yokuthi, ngokungafani nobuchwepheshe bezimboni ezisetshenziselwa ukukhiqizwa kwegargarini, emafutheni omzimba wemvelo ama-isomers ama-trans fatty acids akha emgodini wezinkomo. Zinesisekelo sokwemvelo, ngakho-ke, kubhekwa njengokuphepha.
Yiziphi i-carbohydrate engcono?
Ama-carbohydrate angumthombo wama-55-60% wezimfuneko zansuku zonke zamandla. Okuqukethwe kwama-carbohydrate ekudleni kwansuku zonke owesifazane okhulelwe kufanele kube isilinganiso samagremu angu-400 ngosuku, kanye nabesifazane abahlengikazi - isilinganiso samagremu angu-500 ngosuku. Imikhawulo yezokudla isebenza ekusetshenzisweni kwe-sucrose noma ushukela, okuyingxenye yokudla kwansuku zonke akufanele kudlule u-10% wamandla ukusetshenziswa. Ngakho-ke, ngesikhathi sokukhulelwa nokulahlwa, umuntu akufanele adle amaswidi amaningi kakhulu. Kunconywa ukuthi omama badla kakhulu i-carbohydrate eyinkimbinkimbi ngesikhatsi bedla, okwenziwe kancane kancane ngomzimba. Imithombo emihle ye-carbohydrate eyinkimbinkimbi yilezi okusanhlamvu, isinkwa, amazambane.
Ukuze kusetshenziswe kahle emathunjini, ukudla kufanele kube nomthamo okwanele we-fiber yokudla. Nsuku zonke umzimba wesifazane okhulelwe udinga amagremu angu-30 e-fiber. I-standard for women lactating ihluka kusuka kuma-20 ukuya ku-40 amagremu we-fibre ngosuku. I-fibre yezinkukhu igcwele izitsha zommbila, kufaka phakathi ummbila, ukolweni wekolweni, ilayisi elibomvu. Futhi izintambo zicebile imifino (ikakhulukazi izaqathe, i-peas, i-broccoli) nezithelo (ikakhulukazi ama-apula, ubhanana, omisiwe, amapheya).
Konke kuhle ukuthi ngokulinganisela.
Emenyu yansuku zonke, abesifazane kufanele bagcinwe ngobuningi bamavithamini, ama-macro ne-trace elements, iziphuzo. I-postulate yokudla okulinganiselayo. Kokubili ukuntuleka kanye nokweqile kwezingxenye zomuntu ngamunye kuthinta impilo yomama nengane. Imiphumela yokungabi namavithamini ingaba yingozi kakhulu empilweni. Imenyu efanele ibalulekile ikakhulukazi kwabesifazane ngesikhathi sokukhulelwa kanye ne-lactation, lapho umzimba udinga ukulinganisa okuphakeme cishe kuwo wonke amavithamini anamafutha amaningi (A, D, E) kanye namavithamini anelulubhi (amanzi, i-folic acid). Abamele umphakathi wezokwelapha bakholelwa ukuthi ukusetshenziswa kwansuku zonke kwesigamu sekhilogram yezithelo nemifino ehlukahlukene kunikeza umzimba wabesifazane abakhulelwe nabanamathela ngenani elidingekayo lamavithamini. Kodwa-ke, kufanele uthintane nodokotela, ungadinga ukunakekelwa okwengeziwe kwamavithamini. Umthombo omuhle wamavithamini anamafutha anemifino yimifino yemifino, ubisi nemikhiqizo yobisi, ibhotela kanye ne-egg yolk.
Kodwa-ke, phawula ukuthi lokho akusiyo kuphela ukuntuleka, kodwa futhi nokudla ngokweqile kwamavithamini kuyingozi. Isibonelo, uma udla amavithamini amaningi anamafutha amaningi, angadala ku-toxicosis - noma angcolise umzimba. Kulula ukuholela ekudluleleni ngokweqile kokusetshenziswa okungalawulwa kwemithi ye-multivitamin. Imiphumela yalesi simo ingadabukisa. Ucwaningo oluqhutshwa e-UK lubonisa ukukhula kwezinhlobo ezihlukahlukene zokukhubazeka okubelethwe kwabantwana abasanda kuzalwa abanikezwa umthamo omkhulu we-vitamin A ngesikhathi sokukhulelwa - ezingaphezu kwezingu-10 000 IU ngosuku (standard 4,000 IU ngosuku). Ngakho-ke, ngaphambi kokuthatha noma yimiphi imithi eyengeziwe esekelwe kumavithamini, thintana nodokotela wakho!
Ukudla kucebile ezakhiweni zokulandelela.
Ngesikhathi sokukhulelwa nokuncelisa, umzimba udinga izici eziningi zokulandelela. Akunakwenzeka ukutshela ngabo bonke, ngakho sizogxila ezintweni ezibaluleke kakhulu - i-calcium, i-magnesium, insimbi ne-iodine.
Abomama ngesikhathi sokukhulelwa nokuncelisa kufanele badle cishe 1200 mg we-calcium nsuku zonke. Umthombo oyinhloko walesi sici ubisi nemikhiqizo yobisi. Isibonelo, ilitha lebisi liqukethe i-1200 mg ye-calcium. Ngisho nangokwengeziwe ushizi. Ngaphezu kwalokho, i-calcium ikhona (kodwa ngamanani amancane) kumikhiqizo yezitshalo. Ezifana nemifino eluhlaza okomnyama (i-broccoli, iklabishi yase-Italy, imifino enamagatsha), izithelo, okusanhlamvu, amantongomane, isinkwa. Ngeshwa, akunakwenzeka ngaso sonke isikhathi ukuhlinzeka ngomzimba ngesilinganiso esidingekayo se-calcium "yokudla" yemvelo. Ngenxa yalesi sizathu, ikakhulukazi ebusika nasentwasahlobo, i-calcium eyengeziwe ithathwa ngendlela yokulungiselela okuphelile. Noma kunjalo, lokhu kufanele kwenziwe ngaphansi kokuqondiswa kukadokotela oqaphela uhlobo lomuthi kanye namanani ayo nsuku zonke. Ucwaningo lwezokwelapha lubonise ukuthi ukubeletha kunomthelela omuhle emathanjeni omama. Esikhathini sokuncelisa, ngenxa yokwanda kwesidingo somzimba wesifazane we-calcium, ukugcizelelwa kwamathambo kubonakala sengathi kusezingeni eliphakeme kunaphambi kokukhulelwa. Umphumela omuhle walokhu kuvuselela owesifazane uzizwa ngisho nangemva kokuqala kokuya esikhathini.
Into ebaluleke kakhulu empilweni ibuye i-magnesium, ehilelekile emisebenzini yezinzymezi ezingu-300 zomzimba womuntu. Umthamo wansuku zonke we-magnesium onconywa abesifazane besifazane abakhulelwe ngu 350 mg. Futhi omama abahlengikazi - 380 mg. Umthombo ocebile we-magnesium yilezi: i-oatmeal, i-buckwheat, i-wheat bran, i-wheat germ, ubhontshisi, i-peas, i-soybean, i-cocoa, ushokoledi, amantongomane nezithelo zomisiwe.
I-anemia ngenxa yokuntuleka kwensimbi ibonakala ku-30% wabomama abalindele. Lokhu kuholela enkingeni enkulu yokwelapha ehlobene ne-fetal hypoxia futhi ingabangela ukuzalwa ngaphambi kwesikhathi. I-dose yansuku zonke enconyiwe yensimbi ngesikhathi ukhulelwe yi-26 milligrams. Imithombo enhle yensimbi yenkomo (izinso, inhliziyo), isibindi, ingulube, isikhupha samaqanda, ama-oat flakes, amantongomane, ubhontshisi, isipinashi. Njengomthetho, kunzima ukuhlinzeka umzimba wesifazane okhulelwe ngesamba esifanele sensimbi kuphela ngosizo lokudla. Ngokuvamile kubalulekile ukuthatha amalungiselelo akhethekile ensimbi.
I-iodine iqinisekisa ukusebenza okujwayelekile kwesinye sezinhlayiya ze-endocrine ezibaluleke kakhulu - i-gland gland. Ukuba yingxenye ebaluleke kakhulu yamahomoni e-thyroid, i-iodine ilawula izinqubo ezibalulekile zomzimba emzimbeni. Ukuntuleka kwe-iodine ekudleni kwabesifazane abakhulelwe kungandisa ingozi yokukhulelwa kwesisu, kuphulukise ukwephulwa kwentuthuko yengane, futhi kungaholela ekufeni komntwana. Abesifazane abakhulelwe kufanele bathole isilinganiso sezinyosi nsuku zonke nge-160-180 micrograms, kanye nabamnesi - 200 micrograms ngosuku. Ukuze uhlangabezane nesidingo esiphezulu se-dose yansuku zonke ye-iodine, kunconywa ukuthi udle usawoti onobuciko obunamafutha angama-4-6 amagremu ngosuku.
Iziphuzo ezingezona utshwala ekudleni kwansuku zonke.
Abesifazane, ezinyangeni zokuqala zokukhulelwa, kufanele baphuze amanzi amaningi - cishe 1.5 amalitha ngosuku. Lokhu kulandela ukuthi amanzi ezikhungweni ezikhulayo nezitho zengane engakazalwa zingama-80%. Ku-trimester yokugcina yokukhulelwa, kunconywa ukunciphisa inani leziphuzo ekudleni kuya ku-1 - 1.2 amalitha ngosuku. Lokhu kubaluleke kakhulu, ngoba amanzi amaningi emzimbeni angaba nomthelela omubi emithinini yezinyosi futhi avimbele abasebenzi. Kodwa omama abancancisayo kufanele badle cishe ama-1.5 - 2 amalitha kagesi ngosuku ngalunye.
Futhi kuyadingeka ukuba unake hhayi kuphela ngobuningi, kodwa futhi nekhwalithi yetshezi elidliwe. Ngesikhathi ukhulelwe kanye ne-lactation, ungathathi iziphuzo ze-carbonated, itiye eliqinile, ikhofi nophuzo oludakayo. Ngesikhathi sokuncelisa, ngaphezu kwamanzi amaminerali namanje, kuyasiza ukuphuza okungenani isigamu sebheyi ubisi ngosuku. Njengoba iqukethe izakhi ezibalulekile, njenge-calcium, amaprotheni ne-vitamin B2. Kodwa awukwazi ukondla izingane ngobisi lwezinkomo! Ngaphezu kwalokho, ungaphuza cishe uhhafu withayi ngosuku (kodwa hhayi ngaphezulu) wezithelo nezitshalo zemifino. Abakhiqizi bemikhiqizo yokudla baye bahlakulela ama-herbal teas ahlukahlukene. Izibonelo zokwakheka itiye, ukusekela i-lactation: ama teas nge-add anise, i-fennel, i-caraway, i-lemon balm kanye nettletle. Izinto ezisebenzayo eziqukethe iziqhumane ezivela kulezi zitshalo zingena ebisi lwebele bese zandisa ukunxanela kwengane.
Ngenxa yokudla okulinganiselayo kwabesifazane abakhulelwe nabalahla, izinkinga eziningi zingagwenywa. Phela, impilo yengane nomama incike ekutheni izinga lokudla.