Iingcebiso zeSondlo ngexesha lokukhulelwa-Yintoni ekufuneka abafazi abakhulelweyo badle kwaye bangayidli ntoni?

Xa kuziwa kwisondlo ngexesha lokukhulelwa, abaninzi abantu bacinga ngokutya kunye ukufumana ubunzima umvuzo. Enyanisweni, akunjalo kwaye akufanelekanga ... Ukukhulelwa lixesha elihle nelikhethekileyo lokulungiselela ukuzala ubomi obutsha. Ngeli xesha, iikhalori kunye neemfuno zezondlo ziyanda ngokwendalo ukuxhasa ukukhula nophuhliso lomntwana. Kubaluleke kakhulu ukutya ukutya okunesondlo, okusemgangathweni kwaye uphephe ukutya okunokwenzakalisa usana. "Ukutya kufuneka kube njani ngexesha lokukhulelwa?" "Yintoni ekufuneka uyitye kwaye uphephe ntoni?" Ngoku, makhe sithethe malunga nayo yonke into ofuna ukuyazi malunga nesondlo ngexesha lokukhulelwa ngokweenkcukacha. 

Iingcebiso zesondlo ngexesha lokukhulelwa

Ubunzima buyinto eqhelekileyo ngexesha lokukhulelwa. Enyanisweni, ngowona mqondiso ucacileyo wokuba umntwana uyakhula. Ngokwemvelo, oku kuthetha ukuba kuya kufuneka utye kancinci kunesiqhelo. Nangona kunjalo, ukutya ezimbini akuthethi ukuba i-servings iya kabini.

Ngexesha lokukhulelwa, umzimba uba nobuchule ngakumbi ekufunxeni izondlo zokutya. Ke ngoko, akukho mfuneko yeekhalori ezongezelelweyo kwiinyanga ezintathu zokuqala. Nangona kunjalo, malunga nama-340 eekhalori ezongezelelweyo ngosuku kwikota yesibini kunye neekhalori ezongezelelweyo ezingama-450 kwikota yesithathu ukuxhasa ukukhula komntwana ziyafuneka.

Kufuneka ulumkele ukhetho lwakho lokutya. Ukutya iicalories ezininzi kunokuba yingozi njengokungatyi ngokwaneleyo. Ukutya kakhulu ngexesha lokukhulelwa kwaye kamva ebomini bomntwana ukutyeba kwandisa umngcipheko. Iikhalori ezingaphezulu ziyimfuneko, kodwa kuninzi kubangela ukwanda kobunzima. Oku kwandisa umngcipheko wokuba nesifo seswekile ekukhulelweni, okubizwa ngokuba yi-gestational diabetes.

Amanqanaba aphezulu eswekile yegazi ngexesha lokukhulelwa; ibeka umngcipheko wokuphuphuma kwesisu, iziphene zokuzalwa kunye neengxaki zokuphuhliswa kwengqondo. Isifo seswekile ngexesha lokukhulelwa sikwanyusa umngcipheko womntwana wokuba nesifo sentliziyo, uxinzelelo lwegazi okanye isifo seswekile kamva ebomini. 

Ukutyeba ngokugqithisileyo kukamama kwenza kube nzima ukuba abuyele kubunzima bakhe obudala emva kokuba umntwana ezelwe. Ikwabeka emngciphekweni ukuzalwa komntwana osempilweni kwixesha elizayo lokukhulelwa. Ngoko isondlo kufuneka sibe njani ngexesha lokukhulelwa? 

I-1) Yidla iprotheni eyongezelelweyo

Iprotheyini sisondlo esibalulekileyo kwisondlo ngexesha lokukhulelwa. Kuyimfuneko ekuphuhlisweni okufanelekileyo kwamalungu omntwana, izicubu kunye ne-placenta. Ikwasetyenziselwa ukwakha nokugcina izihlunu zikamama, njengezihlunu.

Iimfuno zeprotheyini ngexesha lokukhulelwa zinyuka malunga ne-25 grams ngosuku, ngakumbi kwisiqingatha sesibini sokukhulelwa. Oku kuthetha ukuba oomama abakhulelweyo bamawele kufuneka batye i-50 grams yeprotheyini ngosuku ngalunye. Iprotheyini ekwimisipha isetyenziselwa ukondla umntwana. Ukungatyi iiprotheyini ezaneleyo kuya kulibazisa ukukhula komntwana.

Inyama kwisidlo ngasinye intlanziZama ukutya ukutya okuneprotheyini eninzi okufana namaqanda okanye ubisi. Ukutya okusekelwe kwizityalo okufana neembotyi, iilentile, amandongomane, kunye nembewu kukwalukhetho lweprotheyini eninzi.

2) Yidla amanani aneleyo e-carbohydrates kunye nefiber

Iikhabhohayidrethi zingumthombo wee<em>kilojoule kumzimba kwaye ngowona mthombo wamandla wosana. Ukusetyenziswa okwaneleyo kwe-carbohydrate kubalulekile kwisondlo ngexesha lokukhulelwa. Kodwa khetha iicarbohydrates zendalo ezinomsoco endaweni yeecarbohydrate ezisulungekileyo. Imithombo ephilileyo yeecarbohydrates; iinkozo, iimbotyi, iziqhamo, imifuno enesitatshilubisi lwezityalo. 

Ifayibha ibaluleke kakhulu ngexesha lokukhulelwa. Oku kungenxa yokuba inceda ukunciphisa umdla wokutya, ukuzinzisa iswekile yegazi kunye nokunciphisa ukuqunjelwa okwenzeka ngeli xesha.

3) Yidla amafutha anempilo

Amafutha abalulekile kusana olukhulayo kuba lunceda ekukhuleni kwengqondo namehlo. Amafutha e-Omega-3, ngakumbi i-docosahexaenoic acid (DHA) iluncedo ekukhuleni kwengqondo yomntwana. Kunconywa ukuba abafazi abakhulelweyo bathathe ubuncinane i-200 mg ye-DHA, ngakumbi kwi-trimester yesithathu. Unokubonelela ngokulula kwesi sixa ngokutya i-150 g yeentlanzi ezinamafutha ngeveki.

4) Fumana intsimbi eyaneleyo kunye ne-vitamin B12

DemirIyiminerali efunekayo ekuthuthweni kweoksijini kwiiseli zomama kunye nosana olukhulayo. Vitamin B12Kuyimfuneko ekuveliseni iiseli ezibomvu zegazi kwaye kubalulekile kumsebenzi we-nervous system. Ngethuba lokukhulelwa, umthamo wegazi ukhuphuka, okwandisa inani le-iron kunye ne-vitamin B12 oyifunayo ukuyidla imihla ngemihla.

Ukunqongophala kwezi zondlo koomama abakhulelweyo kubenza badinwe kwaye kwandisa ingozi yokosulelwa zizifo. Ngethuba lokukhulelwa, inani lentsimbi efunekayo ngosuku landa kwi-18 ukuya kwi-27 mg, ngelixa inani elifunekayo kwi-vitamin B12 linyuka ukusuka kwi-2.4 ukuya kwi-2.6 mcg ngosuku. Inyama, amaqanda, intlanzi kunye nokutya kwaselwandle kuqulethe izixa ezilungileyo zombini ezi zondlo.

5) Fumana i-folate eyaneleyo

I-Folate yivithamini efunekayo ekukhuleni kweeseli, ukuphuhliswa kwenkqubo ye-nervous kunye nokuveliswa kwe-DNA. Ibonelela ngokwenziwa kweeseli ezibomvu zegazi, ezisetyenziselwa ukuthutha ioksijini kwiiseli.

Ukungafumani folate ngokwaneleyo ianemia inokubangela. Kwakhona kwandisa ingozi yokuzalwa kwangaphambi kwexesha okanye iziphene zokuzalwa. Ngexesha lokukhulelwa, i-folate intake inyuka kwi-0.4-0.6 mg ngosuku. Ukutya okutyebileyo kwifolate ziimbotyi, imifuno enamagqabi amnyama kunye nentsholongwane yengqolowa. 

6) Fumana i-choline eninzi

KolinSisondlo esibalulekileyo kwiinkqubo ezininzi emzimbeni, ezinjengokukhula kobuchopho bomntwana. Ukuba i-choline intake iphantsi kunye nokungondleki ngexesha lokukhulelwa, ingozi yokuzalwa kweziphene iyanda. Imfuno yale mveliso iyanda ukusuka kwi-425 mg ukuya kwi-450 mg ngosuku ngexesha lokukhulelwa. Imithombo emihle ye-choline ibandakanya amaqanda, ubisi, kunye namantongomane.

7) I-calcium eyaneleyo kunye ne-vitamin D ibalulekile

ekhaya calcium ngokunjalo Ivithamin D Kuyimfuneko ekubunjweni kwamazinyo namathambo aqinileyo. I-calcium ecetyiswayo kunye ne-vitamin D ayinyuki ngexesha lokukhulelwa, kodwa ukufumana okwaneleyo kubaluleke kakhulu. Zama ukufumana i-1000 mg ye-calcium kunye ne-600 IU (15 mcg) ye-vitamin D ngosuku ngalunye. Kubaluleke kakhulu kwi-trimester yesithathu, xa ukukhula kwamathambo kunye nezinyo kwenzeka.

Ukuba awukwenzi oku, umntwana uya kufumana i-calcium emathanjeni kamama. Oku kwandisa ingozi kamama yokuba nesifo samathambo kamva ebomini. Ukuze ufumane i-calcium eyaneleyo ngexesha lokutya ngexesha lokukhulelwa, iimveliso zobisi kunye ijusi ye orange Yitya ukutya okutyebileyo kwe-calcium njenge 

8) Sela amanzi ngokwaneleyo

Ukusela amanzi kubalulekile kukukhulelwa okunempilo. Ukusela amanzi ngokwaneleyo kuthintela ukuqhinwa kwaye kunceda ukunyibilikisa inkunkuma. Ngaloo ndlela, icocwa ngokulula ngakumbi ngeentso. Ukusetyenziswa kwamanzi okucetyiswayo ngexesha lokukhulelwa kuqikelelwa kwiiglasi ezili-10 (iilitha ezi-2,3) ngosuku.

Yintoni enokutyiwa ngexesha lokukhulelwa?

Ukutya okunempilo kubalulekile ngexesha lokukhulelwa. Ngeli xesha, umzimba udinga izondlo ezongezelelweyo, iivithamini kunye neemaminerali. Ukutya kukamama okusempilweni ebudeni bokukhulelwa kukwakhusela impilo yosana. Ngoko ke yintoni ukutya ngexesha lokukhulelwa?

• Iimveliso zederi

Ngethuba lokukhulelwa, kuyimfuneko ukusebenzisa iprotheni eyongezelelweyo kunye ne-calcium ukuhlangabezana neemfuno zomntwana okhulayo. Ubisi ngowona mthombo wokutya wekhalsiyam. 

iyogathiIluncedo kakhulu kubafazi abakhulelweyo. Iqulethe i-calcium eninzi kunezinye iimveliso zobisi ezininzi. Ukuxhasa impilo yokugaya kwezinye iindidi iprobiotic Kukho iintsholongwane. 

• Iimbotyi

kweli qela ilentile, ertyisi, iimbotyi, ii-ertyisi, iimbotyi zesoya ve ipeanut ifunyenwe. Iimbotyi ezigqamayo kwisondlo ngexesha lokukhulelwa ziyimithombo yezityalo, i-fiber, iprotheni, i-iron, i-folate (i-B9) kunye ne-calcium efunwa ngumzimba.

• Islamoni

I-Salmon ityebile kakhulu kwi-omega 3 eyimfuneko ye-fatty acids. Kokunye kokutya okutyiwayo xa ukhulelwe. Abasetyhini abakhulelweyo kufuneka bafumane i-omega-3s eyaneleyo. I-Omega 3 fatty acids ifumaneka kwizixa eziphezulu kwiintlanzi zaselwandle. Inceda ukwenza ingqondo namehlo osana olusesibelekweni. Abasetyhini abakhulelweyo abatya iintlanzi ezinamafutha ngamaxesha angama-2-3 ngeveki bafumana i-omega 3 eyaneleyo.

IslamoniNgomnye wemithombo yendalo ye-vitamin D, efumaneka kukutya okumbalwa kakhulu. Kubalulekile kwiinkqubo ezininzi emzimbeni, kubandakanywa impilo yamathambo kunye nokusebenza komzimba.

• iqanda

iqandaKukutya okunempilo okuqulethe phantse zonke izondlo ezifunekayo. Yiyo loo nto abafazi abakhulelweyo kufuneka ibe kuluhlu. 

Iqanda elikhulu liqulethe 77 calories kwaye ngumthombo okumgangatho ophezulu weprotheyini kunye namafutha. Ikwabonelela ngeevithamini ezininzi kunye neeminerali. Ingumthombo omkhulu we-choline. KolinKuyimfuneko ekuphuhlisweni kwengqondo kunye neenkqubo ezininzi. Ukutya okuphantsi kwe-choline ngexesha lokukhulelwa kwandisa umngcipheko we-neural tube defects kwaye kubangela ukunciphisa ukusebenza kwengqondo yomntwana.

• imifuno enamagqabi aluhlaza

broccoli ve ispinatshi Imifuno eluhlaza eluhlaza, efana nale, iqulethe uninzi lwezondlo ezifunekayo kwisondlo sokukhulelwa. Ezi zifiber, i-vitamin C, i-vitamin K, i-vitamin A, i-calcium, isinyithi, i-folate kunye ne-potassium. Ukongeza, ezi ziluhlaza zizityebi kwi-antioxidants. Ziqulethe iikhompawundi zezityalo ezixhamla amajoni omzimba kunye nokugaya.

• inyama ebhityileyo

Inyama yenkomo kunye nenkukhu yimithombo egqwesileyo yeprotheyini ephezulu. Ukongezelela, ezi nyama zizityebi kwisinyithi, i-choline kunye nezinye iivithamini ze-B. Ukutya inyama ebhityileyo kuyimfuneko kwisondlo esifanelekileyo ngexesha lokukhulelwa.

• Iziqhamo

Amajikijolo aqukethe amanzi, icarbohydrates enempilo, ivithamin C, ifayibha kunye ne-antioxidants. Zidla ngokuba nezixa eziphezulu zevithamin C, enceda umzimba ukufunxa i-iron. iziqhamo ukutya ngexesha lokukhulelwa ngakumbi i-vitamin C. I-Vitamin C ibalulekile kwimpilo yesikhumba kunye nokusebenza komzimba. 

• amazimba

Iinkozo ezipheleleyo zinceda ukuhlangabezana neemfuno zekhalori ezikhulayo zabasetyhini abakhulelweyo, ngakumbi kwi-trimester yesibini neyesithathu. Oat ve IQuinoa Iisiriyeli ezifana nezi ziphakathi kweenkozo ekufuneka zityiwe ngexesha lokukhulelwa kwaye zibonelela ngesixa esibalulekileyo seprotheyini. Ukongezelela, zizityebi kwiivithamini B, i-fiber kunye ne-magnesium. Ezi zizo zonke izondlo ezifunwa ngabasetyhini abakhulelweyo.

• avocado

avocado Isiqhamo esingaqhelekanga kuba iqulethe inani elikhulu le-monounsaturated fatty acids. Ikwanefiber, iivithamini B (ingakumbi ifolate), ivithamin K, ipotassium, ikopolo, ivithamin E kunye nevithamin C. 

Iiavokhado ziphakathi kweziqhamo ezityiwayo ngexesha lokukhulelwa, njengoko ziphezulu kumafutha asempilweni, ifolate, kunye ne potassium. Amafutha asempilweni akweso siqhamo anceda ekwakheni ulusu lomntwana, ingqondo nezicubu. I-Folate ikhusela iziphene ze-neural tube. 

• iziqhamo ezomisiweyo

Iphezulu kwiikhalori, ifayibha, kunye neevithamini ezahlukeneyo kunye neeminerali. IiPrunes zizityebi kwifiber, potassium, vitamin K kunye nesorbitol. Yinto yokuthambisa yendalo kwaye inceda ekupheliseni ukuqhina. Imihla ngemihla iphezulu kwifayibha, potassium, intsimbi kunye neekhompawundi zezityalo. Ukusetyenziswa rhoqo kweentsuku kwi-trimester yesithathu kunceda ukwandiswa komlomo wesibeleko. 

Nangona iziqhamo ezomisiweyo zinokunceda ukwandisa ikhalori kunye nokutya okunomsoco, ukutya okungaphezulu kweyodwa ukukhonza ngexesha akukhuthazwa.

Ezona ziqhamo zineNzuzo ngexesha lokukhulelwa

Ukutya iziqhamo ezininzi ezitsha ngexesha lokukhulelwa kuqinisekisa ukuba umama nosana bahlala besempilweni. Isiqhamo esitsha sinevithamini ezininzi ezibalulekileyo kunye nezondlo kwaye sikwangumthombo olungileyo wefiber. Ukusetyenziswa kweziqhamo zemihla ngemihla ngexesha lokukhulelwa kunciphisa izifiso zeswekile kunye nokwandisa i-vitamin intake. Iziqhamo ezilungileyo ngexesha lokukhulelwa zi;

Iapilkosi

• ivithamin A
• Ivithamin C
• Ivithamin E
• calcium
• Demir
• potassium
• beta-carotene
• phosphorus

IapilkosiZonke ezi zondlo ezisemntwaneni zinceda ekukhuleni nasekukhuleni komntwana. Demir Ikhusela i-anemia kunye ne-calcium inceda amathambo aqinileyo kunye namazinyo akhule.

orange

• I-Folate
• Ivithamin C
• Su

orangeI-Vitamin C, ekhoyo kwisiqhamo, inceda ukukhusela umonakalo weseli kunye nokufunxa i-iron. I-Folate ikhusela iziphene ze-neural tube ezinokubangela ukungahambi kakuhle kwengqondo kunye nentambo yomgogodla kumntwana. Koomama, ukutya i-orenji ephakathi ngemini kuya kuba luncedo kakhulu.

Nangu

Nanguinikeza uninzi lwezondlo zilandelayo:

• Lif
• potassium
• I-Folate

Ukufumana i-fiber eninzi ekutyeni ngexesha lokukhulelwa kunceda ukukhulula ukuqhina, uphawu oluqhelekileyo lokukhulelwa. I-Potassium iluncedo kwimpilo yentliziyo kumama kunye nosana. Kwakhona ivuselela ukuvuselelwa kweeseli.

lwerharnate

lwerharnate ibonelela ngezondlo ezininzi kubasetyhini abakhulelweyo:

• ivithamin K
• calcium
• I-Folate
• Demir
• protein
• Lif

Irharnati ngumthombo olungileyo wamandla kwaye inceda ukunqanda ukunqongophala kwe-iron kunye nesiqulatho sayo se-iron ephezulu. I-Vitamin K ibalulekile ekugcineni amathambo enempilo. Uphando lubonisa ukuba ukusela ijusi yerharnati ngexesha lokukhulelwa kunokunciphisa umngcipheko wokulimala kwe-placenta.

avocado

avocado Ngumthombo obalaseleyo wezi zondlo zilandelayo:

• Ivithamin C
• Ivithamin E
• ivithamin K
• Monounsaturated fatty acids
• Lif
• B iivithamini
• potassium
• copper

Iiavokhado ziqulethe amafutha anempilo anika amandla kwaye ancede ukukhusela i-neural tube defects. Ikwaqinisa iiseli ezinoxanduva lokwenza ulusu losana olukhulayo kunye nezicubu zengqondo. I-potassium kwi-avocado inokukhulula imilenze yemilenze eqhelekileyo ekukhulelweni, ngakumbi kwi-trimester yesithathu.

bananas

Ibhanana iqulethe ezi zondlo zilandelayo:

• Ivithamin C
• potassium
• Vitamin B6
• Lif

bananasIfiber ephezulu yomgubo inceda ukukhulula ukuqhina ngexesha lokukhulelwa. I-Vitamin B6 ikhulula isicaphucaphu kunye nokuhlanza ngexesha lokukhulelwa kwasekuqaleni.

beediliya

Ukutya izixa ezikhulu zeediliya kunika abafazi abakhulelweyo ezi zondlo zilandelayo:

• Ivithamin C
• ivithamin K
• I-Folate
• Antioxidants
• Lif
• iiasidi eziphilayo
• IPectin

Imidiliya iqulethe i-immune-boosting antioxidants efana neflavonols, tannins, linalool, anthocyanins kunye ne geraniol ezinqanda usulelo.

Amaqunube

• Ivithamin C
• iicarbohydrates ezisempilweni
• Antioxidants
• Lif

Iziqhamo zeBerry, igama eliqhelekileyo leziqhamo ezifana ne-blueberries, i-raspberries, i-blackberries, i-strawberries, iqulethe amanzi amaninzi. Ivithamin C ukufunxwa kwentsimbiYintoni encedayo kwaye yomeleza amajoni omzimba.

Elma

Elma, Iqulethe izondlo zokuhlangabezana neemfuno zomntwana okhulayo:

• ivithamin A
• Ivithamin C
• Lif
• potassium

Olunye uphononongo lwafumanisa ukuba ukutya ama-apile ngelixa ukhulelwe kunokwenza ukuba umntwana angabikho amathuba okuba abe ne-asthma kunye ne-allergies ekuhambeni kwexesha.

iziqhamo ezomisiweyo

iziqhamo ezomisiweyoIkwabandakanya nokutya okunje:

• Lif
• Iivithamini kunye neeminerals
• amandla

Iziqhamo ezomileyo zinezondlo ezifana neziqhamo ezitsha. Ngoko ke, abafazi abakhulelweyo banokufumana iivithamini kunye neemaminerali abazidingayo ngokutya iziqhamo ezomileyo, ezincinci kunomlinganiselo olinganayo weziqhamo ezitsha.

Kodwa khumbula ukuba iziqhamo ezomisiweyo zineswekile eninzi kwaye ayinayo ijusi eneziqhamo ezitsha. Abasetyhini abakhulelweyo kufuneka badle kuphela iziqhamo ezomisiweyo ngokumodareyitha kwaye bagweme iziqhamo ze-candied.

 Limon

Abasetyhini abaninzi bafumana iingxaki zokugaya ukutya ngexesha lokukhulelwa. Ilamuni inceda ukugaya. Kwakhona kuthintela ukugula kwasekuseni.

mai

maiNgomnye weziqhamo eziluncedo ekutyeni ngelixa ukhulelwe ukulala okunempilo. Isiqhamo sikwalungele intliziyo. Ngoko ke, kubalulekile ukuba ungakuhoyi ukusetyenziswa kwe-kiwi ngexesha lokukhulelwa. I-Kiwi ilungile kwingqondo yomntwana kunye nophuhliso lwengqondo.

ikhabe

ikhabe, Ityebile kumxholo wamanzi kwaye ke igcina umzimba umanzi. Ukusetyenziswa kwayo ngexesha lokukhulelwa kunconywa ngokukodwa kuba kunciphisa ukubetha kwentliziyo kwaye kunika ukukhululeka ekuguleni kwasekuseni.

Zingakanani iziqhamo ekufuneka uzitye ngelixa ukhulelwe?

Kuyacetyiswa ukuba abasetyhini abakhulelweyo batye ubuncinci iziqhamo ezintlanu kunye nemifuno yonke imihla. Iziqhamo zingatyiwa zintsha, zifakwe enkonkxiweyo okanye zomisiwe.

Zeziphi iziqhamo ezingafanele zityiwe ngexesha lokukhulelwa?

Akukho siqhamo ukuba abafazi abakhulelweyo akufanele badle. Nangona kunjalo, bafanele baqaphele ubungakanani beziqhamo abazityayo. Kuyimfuneko ukuhlamba iziqhamo ngokucokisekileyo ngaphambi kokutya ukwenzela ukutshabalalisa i-pesticides kunye neebhaktheriya ezinokubakho kwiziqhamo.

Yintoni engafanele idliwe ngexesha lokukhulelwa?

Kukho ukutya okuthile ongafanele ukutye xa ukhulelwe. Kaloku zisenokwenzakalisa umama nosana. Ukutya okungafanelanga kutyiwe ngexesha lokukhulelwa kunye nokutya okufuneka kutyiwe ngolu hlobo lulandelayo;

Iintlanzi ezinamazinga aphezulu e-mercury

I-Mercury yinto enetyhefu kakhulu kwaye idla ngokufumaneka emanzini angcolileyo. Ukufakwa kumthamo omkhulu, kuyityhefu kwinkqubo ye-nervous, i-immune system kunye nezintso. Ngenxa yokuba ifumaneka kumanzi angcolileyo, iintlanzi ezinkulu ezihlala elwandle zinokuqokelela izixa ezikhulu zemekyuri. Ngenxa yesi sizathu, kucetyiswa ukuba abafazi abakhulelweyo banciphise ukusetyenziswa kweentlanzi kunye namazinga aphezulu e-mercury. Iqulethe amanqanaba aphezulu e-mercury kwaye akufanele ityiwe ngexesha lokukhulelwa iintlanzi zezi:

• Ukrebe
• intlanzi yeswedi
• inkosi mackerel
• Ituna

Nangona kunjalo, kufuneka kuqatshelwe ukuba azikho zonke iintlanzi eziphezulu kwi-mercury, kodwa kuphela kwiintlobo ezithile. Kunempilo kakhulu ukutya intlanzi ephantsi ye-mercury njengenxalenye yokutya ngexesha lokukhulelwa. Ezi ntlanzi zingadliwa amaxesha ama-2 ngeveki. Ingakumbi intlanzi enamafuthaItyebile kwi-omega-3 fatty acids, ebalulekileyo kumntwana.

Intlanzi engaphekwanga okanye ekrwada

Enye yezinto ezimele zibe phezulu kwoluhlu lwezinto ezingadliyo ngexesha lokukhulelwa yintlanzi eluhlaza. Ngokukodwa intlanzi eluhlaza kunye oonokrwece, Inokubangela ezinye izifo. NjengeNorovirus, Vibrio, Salmonella, Listeria kunye neeparasites. Ezinye zezi zifo zichaphazela umama kuphela kwaye zibangele ukuba abe buthathaka. Olunye usulelo lunokubangela ingozi enkulu kusana olungekazalwa.

Abasetyhini abakhulelweyo ngabona basesichengeni sosulelo lwe-Listeria. Le bhaktheriya ifumaneka emhlabeni kunye namanzi angcolileyo okanye izityalo. Ukusetyenziswa kwentlanzi eluhlaza kubangela ukuba le bhaktheriya isuswe emanzini angcolileyo. I-Listeria inokudluliselwa kusana olungekazalwa ngeplacenta, nokuba umama akabonisi zimpawu zesi sifo. Oku kukhokelela ekuzalweni ngaphambi kwexesha, ukuphuphuma kwesisu, ukuzala umntwana ongasekhoyo kunye nezinye iingxaki ezinzulu zempilo. Ngenxa yesi sizathu, kucetyiswa ukuba abafazi abakhulelweyo bangadli intlanzi eluhlaza kunye ne-shellfish.

Inyama engavuthwanga, ekrwada kwaye ecoliweyo

Xa utya inyama engaphekwanga ngokwaneleyo okanye ekrwada, umngcipheko wokosuleleka kwiibhaktheriya ezahlukeneyo okanye izifunxi-gazi ziyakhula. Olu sulelo “yiToxoplasma, E. coli, Listeria kunye neSalmonella”. Iintsholongwane zisongela impilo yosana olungekazalwa. Ingakhokelela kwizigulo ezimandundu zemithambo-luvo ezifana nokubeleka sele ingasekho okanye ukukhubazeka kwengqondo, ubumfama kunye nokuxhuzula.

Ezinye iibhaktheriya zifumaneka kumphezulu wamaqhekeza enyama, ngelixa ezinye zinokuhlala ngaphakathi kwimicu yemisipha. Ngoko ke, kubalulekile ukutya inyama ephekiweyo.  

Yintoni ongayidli ngexesha lokukhulelwa kubandakanywa iimveliso zenyama esetyenzisiweyo. Iimveliso zeDelicatessen ezifana nesoseji kunye nesalami kufuneka nazo zingatyiwa. Inyama enjalo inokusuleleka kwiibhaktheriya ezahlukeneyo ngexesha lokucubungula okanye ukugcinwa.

iqanda ekrwada

Amaqanda akrwada angonakala yiSalmonella. Iimpawu zosulelo lweSalmonella zenzeka kuphela kumama. umlilo, isicaphucaphu, ukuhlanza, isisu esibuhlungu kunye urhudo yenye yezi mpawu. 

Kodwa kwiimeko ezinqabileyo, usulelo lunokubangela i-cramps kwisibeleko kwaye kubangele ukuzalwa kwangaphambi kwexesha okanye ukuzala. 

Icimile

offalNgumthombo obalaseleyo wezondlo ezithile. Umzekelo; demir, Vitamin B12, ivithamin A ve Ubhedu. Nangona kunjalo, ukutya kakhulu ivithamin A esekwe kwizilwanyana yenye yezinto ekufuneka abafazi abakhulelweyo banikele ingqalelo kuzo. 

Inokubangela ubuthi bevithamin A kunye namanqanaba obhedu aphezulu ngokungaqhelekanga, anokubangela iziphene zendalo kunye netyhefu yesibindi. Ngenxa yesi sizathu, i-offal akufuneki isetyenziswe rhoqo ngaphezu kweveki enye.

caffeine

caffeineIfumaneka kwikofu, kwiti, kwiziselo ezithambileyo nakwikoko. Isixa se-caffeine ngexesha lokukhulelwa kufuneka silinganiselwe ngaphantsi kwe-200 mg ngosuku okanye iikomityi zekofu ezi-2-3. 

I-caffeine ifunxwa ngokukhawuleza kwaye idlula ngokulula kumntwana. Iintsana ezingekazalwa azinayo eyona enzyme ifunekayo ukuze kusetyenziswe icaffeine. Yiyo loo nto ukuthathwa okuphezulu kubangela ingxaki.

ukutya okukrwada

Ukutya okuyingozi ngexesha lokukhulelwa kubandakanya imifuno ekrwada efana neradishes. Oku kunokonakaliswa lusulelo lweSalmonella.

Ukutya okungahlanjwanga

Umphezulu weziqhamo nemifuno engahlanjwanga okanye engacocwanga unokuba neebhaktheriya ezahlukeneyo kunye nezifunxi-gazi. Ezi zii-toxoplasma, E. coli, Salmonella kunye neListeria kwaye zidlula emhlabeni. Le ntsholongwane inokwenzakalisa umama nosana lwakhe olungekazalwa.

Uhlobo oluyingozi kakhulu lwe-parasite olunokufumaneka kwiziqhamo kunye nemifuno yi-toxoplasma. Uninzi lwabantu abafumana i-Toxoplasma parasite abanazo naziphi na iimpawu; abanye baziva ngathi banomkhuhlane othabatha inyanga okanye ngaphezulu. 

Uninzi lweentsana ezosulelwe yiToxoplasma azibonakalisi zimpawu xa zizalwa zisesesesibelekweni. Nangona kunjalo, iimpawu ezinjengobumfama okanye ukukhubazeka kwengqondo zinokukhula kwiminyaka kamva. Ngelixa ukhulelwe, kubaluleke kakhulu ukunciphisa umngcipheko wosulelo ngokuzihlamba, ukuxobula okanye ukupheka iziqhamo kunye nemifuno.

Ubisi olufakwe kwi-pasteurized, itshizi kunye nejusi

Ubisi olukrwada kunye netshizi engaxutywanga inokuba neebhaktheriya ezinobungozi ezifana ne "Listeria, Salmonella, E. coli kunye neCampylobacter". Okufanayo kuya kwijusi engaxutywanga, ejongene nosulelo lwebhaktheriya. Zonke ezi zifo zisesichengeni kusana olungekazalwa.

alcohol

Utywala ngokuqinisekileyo buphakathi kweziselo eziyingozi ngexesha lokukhulelwa. Abasetyhini abakhulelweyo bayacetyiswa ukuba bayeke ukusela utywala ngokupheleleyo, njengoko kwandisa umngcipheko wokuphuphuma kwesisu kunye nokuzala. Kwanomlinganiselo omncinane unokuchaphazela kakubi ukukhula kobuchopho bomntwana. 

ukutya okulungisiweyo

Ukutya ngexesha lokukhulelwa kufuneka kuqulethwe kukutya okunempilo. Kufuneka iqulathe izakhamzimba ezininzi ukuhlangabezana neemfuno zikamama kunye nosana olukhulayo.

Ukutya okucutshungulweyo kuncinci kwizondlo. Ineekhalori ezininzi, iswekile, namafutha. Ngaphezu koko, iswekile eyongeziweyo ekutyeni inyusa umngcipheko wokuphuhlisa izifo ezahlukahlukeneyo, ezifana nohlobo lwe-2 yeswekile kunye nesifo senhliziyo. Ibangela ubunzima. Ngenxa yesi sizathu, abafazi abakhulelweyo kufuneka bahlale kude nokutya okucutshungulweyo okungenanzuzo yezempilo okanye ingozi.

ezinye iti herbal

Ezinye iiti ze-herbal kufuneka ziphetshwe ngexesha lokukhulelwa kuba ziyakwazi ukuvuselela ukopha, ukwandisa umngcipheko wokuphuphuma kwesisu. Iiti ze-herbal ezibhekwa njengezona zikhuselekileyo ngexesha lokukhulelwa yijinja, i-linden, i-orange peel, i-lemon balm. Ukuze ukhuseleke, musa ukusela ngaphezulu kweekomityi ezimbini okanye ezintathu zeti ye-herbal ngosuku.

Ukushwankathela;

Ukutya okunokulinganisela kunye okunempilo kubalulekile ngexesha lokukhulelwa. Into oyidlayo ichaphazela ngqo impilo kunye nophuhliso lomntwana. Ngenxa yokuba kufuneka ii<em>calories ezingakumbi nezondlo, abafazi abakhulelweyo bafanele batye ukutya okunesondlo okubanceda bahlangabezane neemfuno zabo zemihla ngemihla.

Kuyinto eqhelekileyo ukufumana ubunzima ngenxa yesondlo ngexesha lokukhulelwa. Kodwa kufuneka ibe ngendlela ephilileyo. Oku kubaluleke kakhulu kwimpilo yomntwana kunye nomama.

Umthombo: 1, 2, 3