Umama wesikhathi esizayo udinga umkhiqizo webanga eliphakeme kuphela ngaphandle kokungezwa kwamafutha emifino ohlaza. Izithako ezinjalo zilungile kubantu asebekhulile, ngoba aziqukethe i-cholesterol. Kodwa ngesikhathi sokukhulelwa, i-cholesterol ngaphakathi kwemingcele efanele Amafutha anesidakamizwa awunasifiso ngesibindi nesistimu yezinhlamvu ze-mama okhulelwe.
Konke lokho ubisi kunika.
Umthombo omkhulu we-calcium, okudingeka kakhulu kumama ozayo. Isimiso sakho sezinsuku zonke siyi-500-600 ml yobisi lonke, kuhlanganise nalokho okwenzela ama-porridges, isobho nezasoso. Khumbula ukuthi ukwedlula ubisi lonke, ngaphansi kwezimo ezithile, kunomthelela ekwakhiweni kwekusasa lomntwana emaprotheni obisi lwezinkomo.
Kusuka kumikhiqizo yobisi olumuncu, ukuphuza i-kefir, i-acidophilus, i-yoghurt, iziphuzo, lapho amasiko ama-microorganisms - izakhamuzi ezivamile zamathumbu zanezelwa. I-cottage cheese yemvelo ephansi kakhulu iyasiza. Iningi lama-lecithin ne-methionine, lithuthukisa ukusebenza kwesibindi, libe nethonya elizuzayo kumetabolism. I-cheeses iyancika kakhulu.
Inyama, izinkukhu, inhlanzi.
Vumela ukudla kwakho kuqukethe inyama ebomvu (inyama yenkomo, ilukhuni imvu, inyamazane yengulube) kanye nenyama yasogwaja, nezinkukhu ezimhlophe. Lezi zinsuku ziqukethe amaprotheni alula kalula namafutha ancishisiwe, futhi inyama ebomvu inothile ne-zinc. Umama wesikhathi esizayo wezinhlanzi naye udinga ezihlukahlukene. Izinhlobo ezinamafutha (i-mackerel, i-salmon, i-halibut, amalahle) izocebisa umzimba nge-vitamin A kanye ne-omega-3 complex. Ezinhlobonhlobo zezinhlanzi ezincane (i-hake, ulimi lwelwandle, i-haddock, i-cod) eziningi zamaprotheni, enziwe kahle.
I-folacin emangalisayo.
Ku-trimester yokuqala yokukhulelwa, kunzima ukugcizelela ukubaluleka kwemikhiqizo ye-folic acid. Yilovithamini elisiza ukunciphisa ingozi yomgogodla weziphambeko emntwaneni, izothatha ukwakheka kahle kwengqondo nokuqonda. Iyini i-folacin eyokhonza umama? It has impahla ukunciphisa ubuzwe ubuzwe, futhi emva kokubeletha ngcono ukwenziwa ubisi. Imithombo esemqoka ye-folacin imifino eluhlaza emifino eluhlaza (isipinashi, ama-saladi, i-asparagus). Ucebile kule vivithamini nakho kune-avocado, izaqathe, ama-apricot, ithanga, ama-beet. Kukhona i-folacin ne-yolkishi yeqanda, futhi isinkwa sonke sikakolweni, esikolweni sikhuphukile, ngesinkwa esivela kufulawa we-rye omnyama, kanye nase-pasta kusuka kufulawa ophelele.
Ama-Antioxidants asiza.
Amakhemikhali amakhemikhali ayingxenye yezinto eziphilayo ezitholakala cishe kuzo zonke izitshalo. Ososayensi sebeqalile ukutadisha izindawo zabo eziwusizo. Kodwa kakade sekucacile ukuthi ama-phytochemicals amaningi angama-antioxidants futhi ashintshe kakhulu impilo yamangqamuzana omuntu. Ama-phytochemicals ajwayelekile kakhulu yi-bioflavonoids, isoflavones, i-lignans kanye ne-phytoestrogens (izitshalo ezifana ne-hormone-like substances). Jabulela izithelo ezihlukahlukene, imifino, amajikijolo, nomzimba wakho uyohlinzekwa ngokugcwele nalezi zondlo eziwusizo.
Ngomama ozayo esikhathini esiyi-trimester yokuqala kubalulekile futhi selenium. Lesi sici sokulandelela, njengomlingo, senza izinto eziyingozi-izishukela zibe ngamanzi angenakulimaza. Abacwaningi abaningi bakholelwa ukuthi ukungabi nalutho kwe-selenium kuholela ekusenikeni komzimba. Imithombo engcono kakhulu yemvelo yalesi sici yizinhlamvu, inhlanzi, amakhowe kanye nemifino (i-zucchini, isoso se-asparagusi, isilimo esidliwayo esinamagatsha anamanzi kanye namakhukhamba omhlabathi). Ingxenye ebalulekile ye-enzyme ekhethekile ehilelekile ekukhiqizeni selenium yi-zinc. Yena ngokwakhe uvikela amangqamuzana emonakalweni. I-Zinc itholakala ekudleni okunjengezinkomo, izinkukhu, amantongomane, ushizi, ama-shrimp kanye ne-crab. Zama ukudla ukudla okuncane okuthosiwe nokuningi okuluhlaza. Ngokuseduze ngangokunokwenzeka kumvelo!