Ungadla kanjani ngokukhulelwa okuningi?


Owesifazane, ekhulelwe, ulungisa ukuhamba kwakhe efrijini ukuze azuze okuthile okumnandi ngokuthi udla ezimbili. Kulesi simo, ukulinda amawele kufanele kudle ingxenye yesithathu? Akunakwenzeka!


Odokotela abanekhono esikhathini eside esidlule babalwa isilinganiso sekhalori nsuku zonke esidingekayo omama abazayo. Uma owesifazane ethwala isithelo esisodwa, imenyu yakhe yansuku zonke ihlanganisa ukudla okungedluli u-3000 kcal. Uma ithwala izithelo ezimbili, lo mfanekiso awufanele udlule u-3500 kcal, umama wezintathu ezintathu ezizayo kufanele abe nomkhawulo we-4 500 kcal. Kumele kukhunjulwe ukuthi ukudla okunomsoco wesifazane esikhathini esifanele kufanele kube, ikakhulukazi, okugcwele, okunomsoco, okufaka amavithamini namaminerali. Nokho, izakhiwo ezinjalo zimbalwa kakhulu ezitsheni ezenziwe ngezinongo futhi ziphekwe ngokuthosa.

I-anemia kanye ne-toxicosis bangabangane abaningana bokukhulelwa okuningi. Ngokuvamile, izimpawu ezinjalo ziyabonakala ekuqaleni kwe-trimester yokuqala futhi ngasekupheleni kwesibili. Njengomthetho, abesifazane abakhulelwe imithi ephakanyiswayo enezinsimbi futhi, ngokulandelana, ukudla okudla, okufaka noFe. Kuningi emikhiqizo enjengezinyosi, isibindi, isipinashi, ikhabe, ubhontshisi we-soy, izithelo ezomisiwe nemifino, amazambane abhakabhaka.

Ukuze ugcine uhlelo olujwayelekile lokujikeleza kwegazi, lezi yiziqukathi ezisebenza ku-delirium, kudingeka udle cishe i-vithamini C. ngangokunokwenzeka. Umkhuba ogcwele wansuku zonke ugcwele ukudla okungenani kokubili ukudla okunomuthi obuningi bamavithamini C. Nansi uhlu lwale mikhiqizo: amajijolo ayi-100gr yemifino (ijusi elungile lingagcinwa okungaphezu kwesigamu sehora), utamatisi amabili, i-grapefruit kanye nejusi kuwo, i-mango, i-1 pc. Pepper e-sweet Bulgarian, ama-oranges, amagremu angu-100 e-cauliflower ngohlobo olubilisiwe.

Yiqiniso, owesifazane onokukhulelwa okuningi, kumele adle usuku olulodwa lokuhle kakhulu kunelabo abathwala isithelo esisodwa. Kodwa esibelethweni, esinezibili, futhi ngezinye izikhathi i-triploid, isikhala kufanele sibe sikhulu. Ngakho-ke, lapho udla izingxenye ezinkulu zesisu, ngokulandelana, ulula, okungeyona efiselekayo. Kuzoba ngcono kakhulu ukudla ukudla ngesilinganiso esincane, kodwa kuzo zonke izici ngokubunjwa kwalo.

Ukuhlinzeka kokubili ngokwabo nangomntwana nge-calcium, isb. hlaziya izinga lansuku zonke, okungenani u-1,280-1,300 mg, udinga ukuphuza amagremu angama-200 ebisi noma udle ama-gramu ayi-110 e-salmon (ekheniwe, engazihlukanisi ne-otkostochek). Ngaphambi kwamawele, inani lemikhiqizo enconyiwe kufanele liphindwe kabili. Yiqiniso, ngesikhathi esisodwa ukudla ama-gramu angu-220 e-salmon akuyona into enkulu, kepha ngosuku olulandelayo ngeke liphindaphindiwe. Akwanele ukuba wonke umuntu aphuze uhhafu wamatafula obisi, futhi owesifazane okhulelwe akakwazi ukubhekana nayo ngisho nakakhulu.

Uma kwenzeka ukukhulelwa okuningi, ukudla kufanele kube okukhethekile

Kumama omkhulu esikhathini esizayo kuwumsebenzi wokuthatha ukudla, okunamaprotheni, amaminerali, amavithamini, okuzosiza ingane kanye nonina. Konke lokhu kubhekwa njengesijwayelekile, noma kunjalo, i-toxicosis evame ukuhamba nokukhulelwa, kanye nezidingo ezihanjisiwe zokudla, kudinga izinguquko ezithile ekudleni:

  1. Ukudla okumele kutholakale kufanele kukhawulelwe ezingxenyeni ezincane futhi kwenziwe isikhathi esithandathu. Ukudla ngezikhathi zamahora angu-3-4, uzogcwalisa amandla akho futhi ngaleyo ndlela ube nemiphumela emihle embusweni ushukela egazini. Ungakhohlwa ukuthi ushukela owehlayo uyingxube ye-overloads ohlelweni lwezinzwa kanye nengozi eyengeziwe yokukhulelwa kwesisu.
  2. Ama-carbohydrate namaprotheni kufanele athathwe ngokubambisana, ngoba inani eliningi lama-carbohydrate elitholakala ezitshalweni nase-confectionery lidala nokungahlali kahle kweshukela. Ukuze kube nomthelela ogcwele, kuhle kakhulu ukufaka ushizi (inani elincane) ku-apula noma eliphakathi kwe.
  3. Ukuqukethe ushukela ezingeni elifanele kuzosiza ukusilela ubusuku ukukhonza ubisi. Inzuzo enkulu izodliwa ngaphambi kokulala 100 g i-ayisikhilimu-plombir, ihlukaniswe ngobisi, kwasekuseni kwasekuseni noma isangweji eshizi.
  4. Inani lamanzi adakwe ngosuku kumele kube okungenani amalitha amabili - lokhu kuzokuvimbela ukuqotshwa nokuvikela ukutheleleka kwe-urogenital okuvela ekungalingani okubangelwa yi-microflora esiswini.
  5. Ungaphuzi utshwala ne-caffeine.
  6. Owesifazane okhulelwe udinga usawoti futhi, kodwa inani kufanele libe lincane kakhulu. Hlanganisa ngokweqile kusuka ekudleni kwamafutha amaningi!

Ukudla i-prinimnopodii - ezinye izengezo

Uma owesifazane ehola impilo evamile, ngakho-ke, nsuku zonke, ukwakheka kwalo okuhluka kakhulu, kukhonza njengomphakeli wazo zonke izinto ezibalulekile zokuphila ezikhulayo esibelethweni somama ezinganeni.

Ngaphambi kokukhulelwa, abesifazane abaningi baphawula ukudla, ngaleyo ndlela behluleka impilo yabo, futhi lokhu kwaba nomthelela othintekayo ekuzalweni kwabo. Ezimweni ezinjalo, indlela entsha ngokuyinhloko isetshenziswa ku-krai, edinga ushintsho oluphelele, eqondiswa izingane ezizayo. Futhi, lo mgomo uhlanganisa i-vitamin complexes.

Izithako zezinto eziphilayo zigcwalisa insimbi yensimbi, kodwa kuyasiza kakhulu ukuthatha ukudla okungokwemvelo, ngoba ukutholakala kwamavithamini namaminerali ngendlela yokufaka ingxenye eyodwa kuphela kweshumi emaphesenti emzimbeni. Abesifazane esimweni sokukhulelwa, ngisho nalabo abanethemba lokulahlekelwa isisindo, banciphisa ukuzidla, badinga ukugcwaliswa okujulile kokuntuleka kwezinto eziphilayo.

Isibindi, inyama, inhlanzi, amaqanda - okukude ohlwini oluphelele lwemikhiqizo eyogcwalisa izinga lomzimba lensimbi, amaprotheni namavithamini B, okuzohlomula kakhulu isimiso sezinzwa somama ozayo nabantwana bakhe.

Ngenxa yokuntuleka kwe-calcium, okokuqala, inqaba yesistimu yethambo isifo - amazinyo, izipikili, nezinwele. Yiqiniso, ngaphandle kwe-calcium, isitho sowesifazane asikwazi ukusebenza ngendlela evamile, kodwa okokuqala kudingekile ukukhula nokuthuthukiswa kwezinsana ze-intrauterine.

Ukuze izingane zibe namandla, ukuze amazinyo akho abuyele, kufanele uqaphele ngokuqiniseka ukuthi umzimba wakho ungena ohlelweni lwakho njalo. Uma, isibonelo, ungathandi ubisi, ungathola i-kefir, i-cottage shizi, ushizi kanye nama-jus ane-calcium eningi ukuyibeka esikhundleni. Izithako zokudla zingabuye zithathwe kwezinye izimo, kodwa ngeseluleko odokotela abalawula isimo sakho ngaphambi kokukhulelwa , futhi wabona ukuthuthukiswa kwezingane zakho esibelethweni.