Umbuzo obalulekile othakazelisayo cishe bonke abesifazane abakhulelwe ukuthi bangadla kanjani ngesikhathi sokukhulelwa. Kungakanani okudingayo ukuthi udle, ukuthi yini ongayidla, nokuthi yini ongakwazi, ukuthi yikuphi ukudla okukukhethayo - yonke le mibuzo idinga izimpendulo eziningiliziwe. Ukudla okunempilo, okulinganiselayo nokulinganiselayo wesifazane okhulelwe kuqeda izinkinga ngenhlalakahle, kuvamile ukugaya, kukhuthaza ukukhula okugcwele nokuthuthukiswa kwe-fetus. Manje nina ababili kudingeka nikwazi ukuthi ingane "idla" konke okudlayo nge-placenta ne-amniotic fluid. Ngakho-ke, ukudla okunempilo kowesifazane okhulelwe kuyisiqinisekiso esiyinhloko sokuthuthukiswa kwengane yakhe engakazalwa nokulondolozwa kwempilo yakhe ye-intrauterine.
Umthetho oyinhloko wokudla okunomsoco, okumele ucatshangelwe ngabesifazane abakhulelwe kungumqondo ozwakalayo. Ngamanye amazwi, ukudla okudliwayo kufanele kukwanele kokubili umama nomntwana. Uma ukudla kungwanele, khona-ke ezimweni ezinjalo, ingozi yezifo zomama nengane engakazalwa inganda.
Ukudla owesifazane okhulelwe kuyahluka kuye ngokuthi isikhathi sokukhulelwa siyini. Lokhu kungenxa yokukhula kwengane.
Ukudla ngesikhathi sokuqala kokukhulelwa.
Ezinyangeni zokuqala zokukhulelwa, ukudla kwabesifazane kungahle kufane nokuqala. Imfuno kuphela yokudla ukuhlukahluka nokulinganisela, okungukuthi, phakathi nosuku owesifazane kufanele adle amaprotheni ananele, amafutha, ama-carbohydrate namaminerali. Ungadli ukudla okuyi-stale nezitsha ezivela kubo.
Kuyaziwa ukuthi ezinyangeni zokuqala zokukhulelwa, iningi labesifazane bahlushwa yi-toxicosis, ebonisa ukuthi iyimimoya empofu yezempilo, ukushaya isisu, isisindo sokuphuza, ukuhlanza. Kulesi simo, kungcono ukushintsha ukudla kwakho. Esikhundleni sezikhathi ezintathu ezivamile, udla izikhathi ezingu-5 ngosuku. Isimiso sokudla kwabesifazane abakhulelwe kungcono kakhulu, kodwa kaningi. Ukuze ugweme ukuhlanzeka nokuhlanza, uphuze itiye elimnandi, uphephe isicucu sezinambuzane kusize abaqhekezi, amantongomane, i-lemon kanye nama-apula omuncu.
Kanti futhi ekuthomeni kokuqala kokukhulelwa owesifazane uthola isifiso esinamandla sokudla okuthile - okumnandi, okubabayo noma okusawoti. Kubantu lesi simo sabizwa ngokuthi "whim." Yiqiniso, kufanele udle okufunayo, kodwa kukho konke wazi isilinganiso.
Inani lamaprotheni, amafutha kanye nama-carbohydrate adliwe ngosuku ngosuku lokuqala lokukhulelwa kufanele kube cishe okulandelayo: 110 g amaprotheni, amafutha angu-75 g, ama-350 g we-carbohydrate. Ekudleni kokudla okungu-trimester wokuqala, unakekele ngokukhethekile amaprotheni. Ukudla okucebile amaprotheni: inyama, isibindi, inkukhu, inyama yogwaja, inhlanzi, amaqanda, ushizi, i-cottage shizi, ubisi, i-kefir, isinkwa, ubhontshisi, i-peas, i-oakmeal, ilayisi.
Ukudla i-trimester yesibili yokukhulelwa.
Kusukela ngenyanga yesihlanu yokukhulelwa kuqala isikhathi somsebenzi nokukhula kwengane. Isisindo sesibeletho sowesifazane okhulelwe sanda, ivolumu yegazi ikhula, okusho ukuthi owesifazane okhulelwe udinga ukondla okungaphezulu kwekhalori, mhlawumbe ukwandisa inani lokudla okudliwe. Inamba yamaprotheni, amafutha kanye nama-carbohydrate adliwe ngosuku kungenani okulandelayo: 120g amaprotheni, amafutha angu-85g, ama-400g we-carbohydrate.
Ngalesi sikhathi, ungakwazi ukwandisa inani lamafutha adliwe. Imikhiqizo enezinga eliphakeme lokuqukethwe kwamafutha: amafutha yemifino (ungayithatha ngomnqumo, u-soybean, ummbila), ukhilimu omuncu, ukhilimu, i-cottage shizi, ibhotela. Amafutha athuthukisa umsebenzi wesimiso senhliziyo, izitho zangasese zobulili. Izicubu ze-Adipose zenza umsebenzi wokuvikela ngesikhathi sokukhulelwa.
Kusukela ku-trimester yesibili, isidingo samavithamini, ikakhulukazi, ku-vitamin D, magnesium, calcium, iron, kwanda.
Ukudla i-trimester yesithathu yokukhulelwa.
Kusukela inyanga yesikhombisa yokukhulelwa, umsebenzi womzimba wesifazane uye wehliswa, ngakho-ke kungcono ukunciphisa ukudla ngokunciphisa inani laso le-caloric ngenxa ye-carbohydrate egazini kalula. Ukudla okucebile ama-carbohydrate: ushukela, okusanhlamvu, ubhontshisi, i-peas, isinkwa, amazambane, izaqathe, ubhontshisi, ubhanana, amagilebhisi, amapheya, amapomegranati, amapreaches, omisiwe, ama-apricot omisiwe, izithelo ezomisiwe. Ama-carbohydrate ukwandisa ukumelana komzimba jikelele.
Ku-trimester yokugcina yokukhulelwa, kunconywa ukuthi kungabandakanyi ukusetshenziswa kwamanzi anosawoti, okubabayo, okubhema, okwenziwe ekheniwe. Ukudla kungcono nsuku zonke, kodwa nsuku zonke kufanele udle ubisi nemikhiqizo yobisi.
Ukudla kwama-caloric abesifazane abakhulelwe.
Esikhathini sokuqala sokuqala kokukhulelwa, owesifazane kufanele athole 2400-2700 kcal nsuku zonke, 20% awo amaprotheni, amafutha angu-30%, nama-50% ama-carbohydrate.
Engxenyeni yesibili yokukhulelwa, inani lamandla okudla okudliwayo kufanele landa. Inani lezinsuku zonke zamakholori liyi 2800-3000 kcal.
Ungasebenzisa elinye ukubalwa kwamaprotheni okudliwe ngosuku: kusukela ngesonto lokuqala kuya kwesonto lama-16 lokukhulelwa, owesifazane kufanele adle 1g weprotheni ye-1kg yesisindo somzimba wakhe, kusukela ngeviki le-17 - 1.5g weprotheyini nge-1kg yesisindo somzimba .
Ungakwazi ukuphatha ngaphandle kokubala okunembile kwama-khalori adliwe ngosuku, kodwa kufanele wazi ukuthi indlela ophila ngayo esebenzayo, ukudla okudinga umzimba wakho kudinga kakhulu. Isibonelo, owesifazane okhulelwe osebenzayo kufanele adle amakholori amaningi kunowesifazane okhulelwe ohambisana nokuphumula kombhede.