Umsoco omama ngesikhathi sokuncelisa

Ukudla okufaneleko komama ngesikhathi sokubeletha kubalulekile empilweni yengane. Ngemuva kweminyaka eminingi yokuphakanyiswa kokudla okufakelwayo nobisi lwebisi, eminyakeni embalwa eyedlule izazi emhlabeni jikelele zenze isinqumo sokuncelisa. Kwakungobisi lomama owawubonakala njengomthombo omuhle kakhulu wokudla komntwana. Ukubeletha nakho kunikeza ukuxhumana okuqinile nomama, kuqinisa ukuxhumana phakathi kwakhe nomntanakhe.

Ochwepheshe nabo bathole ukuthi ukubeletha kubaluleke kakhulu empilweni yengane, hhayi kuphela ebuntwaneni, kodwa futhi lapho umuntu esemdala. Ukungavikeleki, okwakhiwa ngumzimba usana, kuhlala ukuphila. Kungukuthi ingane izokondla kanjani, ngakho-ke futhi umama wakhe ongumhlengikazi, izinga lokuzivikela kanye nenhlalakahle yengane yomntwana kanye nomuntu omdala uyoxhomeka.

Izinzuzo zokuncelisa

Ukubunjwa ubisi lwebele ngokwemvelo kufanelana nezidingo zomntwana. Ake sizame ukuqhathanisa ubisi lwebele, ngokwesibonelo, ubisi lwezinkomo, olusebenza njengesisekelo sokukhiqiza amakhemikhali ebisi. Okokuqala, amaprotheni ebisi lwebele amaningana amakhulu futhi alayishwa kalula, ngokungafani nenkomo. Ubisi lwezinyosi luqukethe ingxenye enkulu ye-casein. Iqukethe iphrotheni ye-beta-lactoglobulin, engabangela ukungezwani komzimba kwezinye izingane. Ngaphezu kwalokho, akuyona ingxube eyodwa eyohlinzeka ingane nge-antibodies eqinisa ingculazi yayo.

Enye inzuzo yobisi lwebele kuyinto okuqukethwe okuphezulu kwamaprotheni wokuzivikela kwemvelo: i-immunoglobulins, i-lactoferrin, i-lysozyme. Zikhona ngobuningi emkhakheni we-colostrum, okhishwa ngokushesha ngemva kokuzalwa, ngakho-ke ingane ngemuva kokubeletha ithola ukumelana nokuzivikela okuphezulu. Ngakho-ke ukubeletha kubaluleke kakhulu ekuvimbeleni izifo eziningi ze-bacterial and viral nature, futhi kuvimbela ukuthuthukiswa kwemithi.

Ubisi lwebele lubusiswa ngokucabangela izidingo zomntwana ngokuqukethwe kwazo zonke izakhi (isib. Amaprotheni, ama-carbohydrates, amavithamini, amafutha, njll). Kodwa-ke, lokhu, umama udinga ukuqinisekisa ukudla okunembile nokulinganisela. Ukudla komama ngesikhathi sokuncelisa kufanele kunikezwe okubaluleke kakhulu - lokhu kuthinta ngqo impilo yengane, futhi ngezinye izikhathi (ezimweni ezingavamile) nokuphila kwakhe.

Umama odla kahle

Kukhona ubisi lomuntu okwenziwa ngaphandle kokudla komama ohlengikazi. Umphumela wokudla ekukhiqizweni kwalezi zinto awukacaci ngokugcwele. Isibonelo, okuqukethwe kwamanye amaprotheni akuxhomeki ekudleni komama. Kodwa-ke, okuqukethwe kwamanoni ngobisi (isilinganiso samaminerali acwecwe, i-monounsaturated ne-polyunsaturated fatty acids) kuncike kakhulu ekutheni izinga namanani amafutha ekudleni komama. Ukuthembela okunjalo kukhona futhi lapho kutholakala amavithamini anelulubhavu namanzi. Kule ndaba, iqembu lesibili lamavithamini ngobisi lithembeke emasimini abo emzimbeni womama.
Ngakho-ke, ukuguqulwa kudinga ukudla okunempilo okuvela kowesifazane ukuze kube nempilo enhle yengane. Ngaphezu kwalokho, kubalulekile ukuzinzisa ubisi ngokunquma inani elifanele lokudla. Ukuntula ukudla okunomsoco nakho kuyathinta impilo kamama, ngoba uzokhathala ngalesi sikhathi ukunikezwa kwezakhi emzimbeni. Ukuze ube nokudla okwanele nokwanele okunomsoco wobisi - kubalulekile ukusabalalisa inani lamandla nezakhi.
Ukubeletha kudinga amandla amaningi ekudleni komfazi. Ngokuqondene nenkathi yokulahlwa, owesifazane ngamunye kufanele akhulise okuqukethwe kwekhalori yokudla nge-kcal 500. Ngalesi sikhathi, kunesidingo sokwanda kwamaprotheni - cishe amagremu angu-110 ngosuku (uma kuqhathaniswa nesikhathi ngaphambi kokukhulelwa - 70-90 g / ngosuku). Abesifazane kufanele futhi banakekele imithombo yamafutha ekudleni. Ngesikhathi sokudla, owesifazane kufanele afake amafutha amaningi ebalulekile ekudleni kwakhe. Okufanayo kuya kwezinye izakhi, amavithamini namaminerali. Izinga lokuqukethwe kwabo likhonjiswa etafuleni.

Izimiso ezibaluleke kakhulu zokudla ngesikhathi sokuncelisa

Ukuze uhlangabezane ngokugcwele nesidingo sokwanda kwamandla nezakhi, ukudla komama kufanele kwenziwe kahle. Udinga ukukhetha lezozinto zokudla okunomsoco ophezulu, futhi ulahle labo abawukuphela komthombo wamandla.

Kufanele udle ukudla okuvamile. Akusizi ngalesi sikhathi esibalulekile futhi esinomthwalo wokushintshela kwimikhiqizo yangaphandle noma ukuguqula kakhulu ukudla kwakho. Usuku lungcono kakhulu olwenziwe izikhathi eziningana ezingxenyeni ezincane.

Kumele kwandiswe inani lokudla lobisi nemikhiqizo yobisi ukuhlangabezana nezidingo zansuku zonke (1200 mg) we-calcium. Leli calcium, elilingana no-3 amalitha yobisi, ama-2 tisikidi kanye nama-gramu angu-50 we-cottage shizi.

Kuyadingeka ukwandisa inani lokudla elicebile kuma-carbohydrate eziyinkimbinkimbi, okuyisisekelo esikhulu samandla. Kunconywa ukuba udle ukudla okufana nesinkwa, amazambane, okusanhlamvu, ikakhulukazi ilayisi. Kungcono ukuthatha isinkwa esimhlophe esivela kufulawa ogcwele yonke isinkwa nesinkwa esicebile kakhulu ngezakhi zomzimba, isibonelo, iqukethe amaminerali angaphezu kuka-3-5.

Qiniseka ukuthi ucebisa ukudla kwakho ngezinhlanzi, okungeyona nje umthombo wamaprotheni kalula, kodwa futhi namavithamini, selenium ne-phosphorus. Izinhlanzi zasolwandle zingabuye ziqinisekise ukulethwa kwe-polyunsaturated fatty acids, okubaluleke kakhulu ekuthuthukiseni kahle uhlelo lwesimiso sezingane. Inhlanzi iqukethe ne-iodine, isithako esingavamile ukudla.

Ukudla ngalunye kufanele kufake izithelo nemifino ewumthombo we-vitamin C, i-beta-carotene, i-fiber namaminerali. Okungenani kabili ngosuku kufanele udle ukudla okunensimbi eningi: inyama enomzimba, ama-sausage, inhlanzi, i-legumes. Lokhu kubaluleke kakhulu esikhathini sokuhamba kwesikhathi, lapho umzimba ubuyisela ukunciphisa izinsiza zensimbi ngesikhathi sokukhulelwa noma emva kokulahlekelwa kwegazi ngesikhathi sokubeletha.

Kunconywa ukuba kucebise ukudla ngamafutha yemifino, ikakhulukazi labo abangeziwe ekudleni okuluhlaza (amasaladi). Ziwumthombo we-mono- kanye ne-polyunsaturated fatty acids ne-vitamin E.

Nciphisa inani lamaswidi ekudleni. Banikeza kuphela ukubuyiselwa komzimba "ngamandla" angenalutho. Lokhu kuthinteka kakhulu uma umzimba udinga inani elikhulu lezakhi. Futhi, amaswidi avimbela ukubuyela kancane kancane kwisisindo esivamile ngaphambi kokuzalwa. Ngaphezu kwalokho, kungavimbela ukufana kokudla okunamafutha - khumbula ukuthi igramu eyodwa yamafutha ingu-9 kcal.

I-tea kufanele ithathelwe indawo yamanzi wezitshalo nezithelo, namanje amanzi amaminerali. Kodwa-ke, kufanele ugweme iziphuzo zezithelo ezinganiki lutho futhi ziyi-caloric kakhulu. Ungaphuzi utshwala nekhofi enamandla. I-caffeine ne-ethanol idlula ubisi futhi ingathinta ukuthuthukiswa kwengane. Khumbula ukuthi i-caffeine itholakale naseziphuzweni "Cola" nezinye iziphuzo ze-carbonated.

Kufanele ugweme ukudla ukudla ingane yakho eye yabangela imiphumela emibi ngemuva kokudla. Iningi lezingane zingathuthuka ukubhuka uma umama adla edla i-garlic, anyanisi, iklabishi noma ushokoledi ngaphambi kokudla. Le mikhiqizo ingashintsha ukunambitheka kobisi ngokujulile, okungahlali kumnandi kubantwana.

Imenyu yesampula yabamama abahlengikazi