Izincomo Zokudla Okunomsoco Ngesikhathi Sokukhulelwa - Yini Okufanele Abesifazane Abakhulelwe Badle Futhi Yini Okungafanele Idle?

Uma kuziwa ekudleni ngesikhathi sokukhulelwa, abantu abaningi bacabanga ngokudla futhi ukuzuza isisindo imali engenayo. Eqinisweni, akunjalo futhi akufanele kube… Ukukhulelwa yisikhathi esihle nesikhethekile sokulungiselela ukubeletha impilo entsha. Ngalesi sikhathi, izidingo zamakhalori nezakhamzimba ziyakhula ngokwemvelo ukuze zisekele ukukhula nokukhula komntwana. Kubaluleke kakhulu ukudla ukudla okunomsoco, okuseqophelweni eliphezulu futhi ugweme ukudla okungase kulimaze umntwana. "Ukudla kufanele kube kanjani ngesikhathi sokukhulelwa?" "Yini okufanele uyidle futhi yini okufanele uyigweme?" Manje, ake sikhulume ngakho konke okudingeka ukwazi mayelana nokudla ngesikhathi sokukhulelwa ngokuningiliziwe. 

Izincomo Zokudla Okunomsoco Ngesikhathi Sokukhulelwa

Ukukhula kwesisindo kuvamile ngesikhathi sokukhulelwa. Eqinisweni, kuwuphawu olusobala kakhulu lokuthi umntwana uyakhula. Ngokwemvelo, lokhu kusho ukuthi uzodinga ukudla kancane kunokujwayelekile. Nokho, ukudla okubili akusho ukuthi ukudla kuzophindeka kabili.

Ngesikhathi sokukhulelwa, umzimba uba nekhono ngokwengeziwe ekumunceni izakhamzimba ekudleni. Ngakho-ke, asikho isidingo samakholori engeziwe ezinyangeni ezintathu zokuqala. Kodwa-ke, cishe ama-calories engeziwe angu-340 ngosuku ku-trimester yesibili kanye nama-calories engeziwe angu-450 ku-trimester yesithathu ukusekela ukukhula kwengane kuyadingeka.

Kufanele uqaphele mayelana nokudla okudlayo. Ukudla ama-calories amaningi kungaba yingozi njengokungadli ngokwanele. Ukudla ngokweqile ngesikhathi sokukhulelwa futhi kamuva ekuphileni komntwana ukukhuluphala kwandisa ingozi. Ama-calories engeziwe ayadingeka, kodwa okuningi kubangela ukukhuluphala. Lokhu kwandisa ingozi yokuba nesifo sikashukela ngesikhathi sokukhulelwa, esibizwa ngokuthi isifo sikashukela sokukhulelwa.

Amazinga aphezulu kashukela ngesikhathi sokukhulelwa; kubeka engcupheni yokuphuphuma kwesisu, ukukhubazeka kokuzalwa kanye nezinkinga zokukhula kobuchopho. Isifo sikashukela sokukhulelwa sinyusa amathuba okuba ingane ibe nesifo senhliziyo, umfutho wegazi ophakeme noma isifo sikashukela lapho isikhulile. 

Ukukhuluphala ngokweqile kukamama kwenza kube nzima ukuba abuyele esisindweni sakhe esidala ngemva kokuzalwa komntwana. Kuphinde kubeka engcupheni ukuzalwa komntwana ophile kahle ekukhulelweni kwesikhathi esizayo. Ngakho-ke ukudla kufanele kube kanjani ngesikhathi sokukhulelwa? 

1) Yidla amaprotheni engeziwe

Amaprotheni ayisakhi esibalulekile somsoco ngesikhathi sokukhulelwa. Kuyadingeka ekuthuthukisweni okufanele kwezitho zomntwana, izicubu kanye ne-placenta. Ibuye isetshenziselwe ukwakha nokugcina izicubu zikamama njengezicubu.

Izidingo zamaprotheni ngesikhathi sokukhulelwa zikhuphuka cishe ngamagremu angu-25 ngosuku, ikakhulukazi engxenyeni yesibili yokukhulelwa. Lokhu kusho ukuthi omama abakhulelwe bamawele kufanele badle amagremu angu-50 engeziwe wamaprotheni usuku ngalunye. Amaprotheni emisipha asetshenziselwa ukondla ingane. Ukungadli amaprotheni anele kuzobambezela ukukhula komntwana.

Inyama kukho konke ukudla inhlanziZama ukudla ukudla okunamaprotheni amaningi njengamaqanda noma ubisi. Ukudla okusekelwe ezitshalweni okunjengobhontshisi, udali, amantongomane, nembewu nakho kuyizinketho ezinamaphrotheni amaningi.

2) Yidla ama-carbohydrate kanye ne-fiber eyanele

Ama-carbohydrate awumthombo wama-kilojoule womzimba futhi awumthombo oyinhloko wamandla wengane. Ukusetshenziswa okwanele kwe-carbohydrate kubalulekile ekudleni ngesikhathi sokukhulelwa. Kodwa khetha ama-carbohydrate emvelo anomsoco esikhundleni sama-carbohydrate acolisisiwe. Imithombo enempilo yama-carbohydrate; okusanhlamvu, okusanhlamvu, izithelo, imifino enesitashiubisi lwezitshalo. 

I-fiber ibaluleke kakhulu ngesikhathi sokukhulelwa. Lokhu kungenxa yokuthi kusiza ukunciphisa ukudla, kuzinzisa ushukela wegazi futhi kunciphisa ukuqunjelwa okwenzeka phakathi nalesi sikhathi.

3) Yidla amafutha anempilo

Amafutha abalulekile enganeni ekhulayo ngoba ayasiza ekukhuleni kobuchopho namehlo. Amafutha e-Omega-3, ikakhulukazi i-docosahexaenoic acid (DHA) inenzuzo ekukhuleni kobuchopho bengane. Kutuswa ukuthi abesifazane abakhulelwe bathathe okungenani ama-200 mg we-DHA, ikakhulukazi ku-trimester yesithathu. Ungakwazi ukunikeza kalula lesi samba ngokudla i-150 g yezinhlanzi ezinamafutha ngesonto.

4) Thola insimbi eyanele nevithamini B12

DemirKuyiminerali edingekayo ukuze kuthuthwe umoya-mpilo kumaseli kamama nomntwana okhulayo. I-Vitamin B12Kuyadingeka ekukhiqizeni amangqamuzana egazi abomvu futhi kubalulekile emsebenzini wesimiso sezinzwa. Ngesikhathi sokukhulelwa, umthamo wegazi uyakhuphuka, okwandisa inani lensimbi ne-vitamin B12 okudingeka uyidle nsuku zonke.

Ukuntuleka kwalezi zakhi zomsoco komama abakhulelwe kubenza bakhathale futhi kwandisa amathuba okuthola izifo. Ngesikhathi sokukhulelwa, inani lensimbi edingekayo ngosuku likhuphuka ebangeni lika-18 kuya ku-27 mg, kanti inani elidingekayo ku-vitamin B12 likhuphuka lisuka ku-2.4 liye ku-2.6 mcg ngosuku. Inyama, amaqanda, inhlanzi kanye nezilwane zasolwandle kuqukethe inani elihle lazo zombili lezi zakhi zomsoco.

5) Thola i-folate eyanele

I-Folate iyivithamini edingekayo ekukhuleni kwamaseli, ukuthuthukiswa kwesistimu yezinzwa kanye nokukhiqizwa kwe-DNA. Inikeza ukwakheka kwamangqamuzana egazi abomvu, asetshenziselwa ukuthutha umoya-mpilo emangqamuzaneni.

Ayitholi i-folate eyanele i-anemia kungase kubangele. Futhi kwandisa ingozi yokuzalwa ngaphambi kwesikhathi noma ukukhubazeka kokuzalwa. Ngesikhathi sokukhulelwa, umthamo we-folate ukhuphuka ebangeni lika-0.4-0.6 mg ngosuku. Ukudla okunothe nge-folate imifino, imifino enamaqabunga amnyama kanye negciwane likakolweni. 

6) Thola i-choline eningi

KolinIyisakhi esibalulekile ezinqubweni eziningi emzimbeni, njengokukhula kobuchopho bomntwana. Uma ukungenisa kwe-choline kuphansi ngokungondleki ngesikhathi sokukhulelwa, ingozi yokukhubazeka kokuzalwa iyanda. Isidingo salokhu kudla sikhuphuka sisuka ku-425 mg siye ku-450 mg ngosuku ngesikhathi sokukhulelwa. Imithombo emihle ye-choline ihlanganisa amaqanda, ubisi, namantongomane.

I-7) I-calcium eyanele ne-vitamin D ibalulekile

umphetho i-calcium ngesikhathi esifanayo Ivithamini D Kuyadingeka ekwakhekeni kwamazinyo namathambo aqinile. I-calcium ne-vitamin D enconywayo akukhuli ngesikhathi sokukhulelwa, kodwa ukuthola okwanele kubaluleke kakhulu. Zama ukuthola u-1000 mg we-calcium kanye no-600 IU (15 mcg) kavithamini D usuku ngalunye. Kubaluleke kakhulu ku-trimester yesithathu, lapho ukukhula kwamathambo namazinyo kwenzeka.

Uma ungakwenzi lokhu, ingane izothola i-calcium emathanjeni kamama. Lokhu kwandisa ingozi kamama yokuba nesifo samathambo kamuva ekuphileni. Ukuze uthole i-calcium eyanele ngesikhathi somsoco ngesikhathi sokukhulelwa, imikhiqizo yobisi kanye ijusi le-orange Yidla ukudla okune-calcium eningi njenge 

8) Phuza amanzi anele

Ukuphuza amanzi kubalulekile ekukhulelweni okunempilo. Ukuphuza amanzi anele kuvimbela ukuqunjelwa futhi kusiza ukuncibilikisa udoti. Ngakho, isuswa kalula ngezinso. Uketshezi olunconyiwe ngesikhathi sokukhulelwa kulinganiselwa ukuthi kube izingilazi eziyi-10 (amalitha angu-2,3) ngosuku.

Yini Ongayidla Ngesikhathi Sokukhulelwa?

Ukudla okunempilo kubalulekile ngesikhathi sokukhulelwa. Ngalesi sikhathi, umzimba udinga izakhi ezengeziwe, amavithamini namaminerali. Ukudla kukamama okunempilo ngesikhathi ekhulelwe nakho kuvikela impilo yengane. Ngakho yini okufanele udle ngesikhathi sokukhulelwa?

• Imikhiqizo yobisi

Ngesikhathi sokukhulelwa, kuyadingeka ukudla amaprotheni ne-calcium eyengeziwe ukuze kuhlangatshezwane nezidingo zengane ekhulayo. Ubisi luwumthombo ongcono kakhulu wokudla we-calcium. 

IyogathiIwusizo kakhulu kwabesifazane abakhulelwe. Iqukethe i-calcium eningi kuneminye imikhiqizo yobisi eminingi. Ukusekela impilo yokugaya kwezinye izinhlobo ama-probiotic Kukhona amagciwane. 

• ugaye

kuleli qembu udali, uphizi, ubhontshisi, uphizi, ubhontshisi ve amantongomane iyatholakala. Imidumba egqamayo ekudleni ngesikhathi sokukhulelwa iyimithombo yezitshalo, i-fiber, amaprotheni, i-iron, i-folate (B9) ne-calcium edingwa umzimba.

• Uhlobo lwenhlanzi

I-Salmon inothe kakhulu kuma-omega 3 fatty acids abalulekile. Kungokunye kokudla okumele ukudle ngesikhathi ukhulelwe. Abesifazane abakhulelwe kufanele bathole i-omega-3 eyanele. I-Omega 3 fatty acids itholakala ngamanani aphezulu ekudleni kwasolwandle. Kuyasiza ukwakha ubuchopho namehlo omntwana osesibelethweni. Abesifazane abakhulelwe abadla izinhlanzi ezinamafutha izikhathi ezingu-2-3 ngesonto bathola i-omega 3 eyanele.

Uhlobo lwenhlanziIngenye yemithombo yemvelo kavithamini D, otholakala ekudleni okumbalwa kakhulu. Kubalulekile ezinqubweni eziningi emzimbeni, kuhlanganise nempilo yamathambo nokusebenza komzimba.

• iqanda

iqandaKuwukudla okunempilo okuqukethe cishe zonke izakhamzimba ezidingekayo. Yingakho abesifazane abakhulelwe kufanele ibe sohlwini. 

Iqanda elikhulu linama-calories angu-77 futhi liwumthombo wezinga eliphezulu wamaprotheni namafutha. Futhi inikeza amavithamini namaminerali amaningi. Kungumthombo omkhulu we-choline. KolinKuyadingeka ekuthuthukiseni ubuchopho kanye nezinqubo eziningi. Ukudla okuphansi kwe-choline ngesikhathi sokukhulelwa kwandisa ingozi yokukhubazeka kwe-neural tube futhi kubangela ukwehla kokusebenza kobuchopho bomntwana.

• imifino eluhlaza

broccoli ve isipinashi Imifino enamahlamvu aluhlaza okumnyama, njengalezi, iqukethe imisoco eningi edingekayo ekudleni kokukhulelwa. Lezi yi-fiber, i-vitamin C, i-vitamin K, i-vitamin A, i-calcium, i-iron, i-folate ne-potassium. Ngaphezu kwalokho, lezi zitshalo zicebile kuma-antioxidants. Ziqukethe izinhlanganisela zezitshalo ezizuzisa amasosha omzimba nokugaya ukudla.

• inyama engenamafutha

Inyama yenkomo nenkukhu yimithombo emihle kakhulu yamaprotheni ekhwalithi ephezulu. Ngaphezu kwalokho, lezi nyama zicebile ngensimbi, i-choline namanye amavithamini B. Ukudla inyama engenawo amandla kuyadingeka ukuze uthole ukudla okunomsoco ngesikhathi sokukhulelwa.

• Izithelo

Amajikijolo aqukethe amanzi, ama-carbohydrate anempilo, uvithamini C, i-fibre kanye nama-antioxidants. Ngokuvamile aqukethe inani eliphezulu likavithamini C, esiza umzimba ukumunca okusansimbi. izithelo ukudla ngesikhathi sokukhulelwa ikakhulukazi i-vitamin C. I-Vitamin C ibalulekile empilweni yesikhumba kanye nokusebenza komzimba. 

• okusanhlamvu okuphelele

Izinhlamvu eziphelele zisiza ukuhlangabezana nezidingo zekhalori ezikhulayo zabesifazane abakhulelwe, ikakhulukazi ku-trimester yesibili neyesithathu. Oat ve iquinoa Izinhlamvu ezinjengalezi ziphakathi kwezinhlamvu okufanele zidliwe ngesikhathi sokukhulelwa futhi zinikeza inani elibalulekile lamaprotheni. Ukwengeza, acebile amavithamini B, i-fiber ne-magnesium. Yizo zonke imisoco edingwa ngabesifazane abakhulelwe.

• ukwatapheya

ukwatapheya Kuyisithelo esingajwayelekile ngoba siqukethe inani elikhulu lama-monounsaturated fatty acids. Futhi iqukethe i-fiber, amavithamini B (ikakhulukazi i-folate), i-vitamin K, i-potassium, ithusi, i-vitamin E kanye ne-vitamin C. 

Ukwatapheya uphakathi kwezithelo okufanele udliwe ngesikhathi sokukhulelwa, njengoba unamafutha amaningi anempilo, i-folate ne-potassium. Amafutha anempilo asesithelweni asiza ekwakheni isikhumba somntwana, ubuchopho nezicubu. I-Folate ivimbela ukukhubazeka kwe-neural tube. 

• izithelo ezomisiwe

Inamakhalori amaningi, i-fiber, namavithamini namaminerali ahlukahlukene. Ama-prunes anothe nge-fiber, i-potassium, i-vitamin K ne-sorbitol. Kuyi-laxative yemvelo futhi iyasiza ekudambiseni ukuqunjelwa. Amadethi ane-fiber eningi, i-potassium, insimbi kanye nezinhlanganisela zezitshalo. Ukusetshenziswa njalo kwamadethi ku-trimester yesithathu kusiza ukukhuliswa komlomo wesibeletho. 

Nakuba izithelo ezomisiwe zingasiza ukwandisa ikhalori nokudla okunomsoco, ukudla okungaphezu kokukodwa ngesikhathi esisodwa akunconywa.

Izithelo Ezizuzisa Kakhulu Ngesikhathi Sokukhulelwa

Ukudla izithelo eziningi ezintsha ngesikhathi sokukhulelwa kuqinisekisa ukuthi bobabili umama nengane bahlala benempilo. Izithelo ezintsha ziqukethe amavithamini amaningi abalulekile kanye nezakhamzimba futhi ziwumthombo omuhle wefiber. Ukusetshenziswa kwezithelo zansuku zonke ngesikhathi sokukhulelwa kunciphisa ukulangazelela ushukela kanye nokwandisa ukudla kwamavithamini. Izithelo ezinhle kakhulu ngesikhathi sokukhulelwa yilezi;

amabhilikosi

• vitamin A
• I-vitamin C
• Vitamin E
• calcium
• Demir
• potassium
• i-beta-carotene
• phosphorus

amabhilikosiYonke le misoco enganeni iyasiza ekukhuleni nasekukhuleni kwengane. Demir Ivimbela i-anemia futhi i-calcium isiza amathambo namazinyo aqinile ukuthi akhule.

orange

• I-Folate
• I-vitamin C
• Su

orangeI-Vitamin C, ekhona esithelweni, isiza ukuvimbela ukulimala kwamangqamuzana futhi imunce insimbi. I-Folate ivimbela ukukhubazeka kwe-neural tube okungabangela ukuphazamiseka kobuchopho nomgogodla enganeni. Komama, ukudla iwolintshi eliphakathi ngosuku kuzoba nenzuzo enkulu.

ubumpofu

ubumpofuinikeza imisoco eminingi elandelayo:

• I-Lif
• potassium
• I-Folate

Ukuthola i-fiber eningi ekudleni ngesikhathi sokukhulelwa kusiza ukukhulula ukuqunjelwa, uphawu oluvamile lokukhulelwa. I-Potassium inenzuzo empilweni yenhliziyo kumama nengane. Iphinde ikhuthaze ukuvuselelwa kwamaseli.

emhlophe

emhlophe inikeza imisoco eningi kwabesifazane abakhulelwe:

• vitamin K
• calcium
• I-Folate
• Demir
• amaprotheni
• I-Lif

Ipomegranate iwumthombo omuhle wamandla futhi isiza ukuvimbela ukuntula i-iron nge-iron ephezulu. I-Vitamin K ibalulekile ekugcineni amathambo enempilo. Ucwaningo lubonisa ukuthi ukuphuza ijusi yepomegranate ngesikhathi sokukhulelwa kungasiza ukunciphisa ingozi yokulimala kwe-placenta.

ukwatapheya

ukwatapheya Iwumthombo omuhle kakhulu wezakhi ezilandelayo:

• I-vitamin C
• Vitamin E
• vitamin K
• Ama-monounsaturated fatty acids
• I-Lif
• Amavithamini B
• potassium
• ithusi

Ukotapheya uqukethe amafutha anempilo anikeza amandla futhi asize ukuvimbela ukukhubazeka kwe-neural tube. Iphinde iqinise amangqamuzana anesibopho sokwenza isikhumba somntwana okhulayo kanye nezicubu zobuchopho. I-potassium eku-avocado ingadambisa amajaqamba emilenzeni avamile ekukhulelweni, ikakhulukazi phakathi ne-trimester yesithathu.

ubhanana

Ubhanana uqukethe imisoco elandelayo:

• I-vitamin C
• potassium
• I-Vitamin B6
• I-Lif

ubhananaI-fiber ephezulu kafulawa isiza ukuqeda ukuqunjelwa ngesikhathi sokukhulelwa. I-Vitamin B6 ikhulula isicanucanu nokuhlanza ekuqaleni kokukhulelwa.

amagilebhisi

Ukudla amagilebhisi amaningi kunikeza abesifazane abakhulelwe imisoco elandelayo:

• I-vitamin C
• vitamin K
• I-Folate
• Ama-antioxidants
• I-Lif
• ama-asidi e-organic
• I-Pectin

Amagilebhisi aqukethe ama-antioxidant akhuphula amasosha omzimba afana ne-flavonols, i-tannins, i-linalool, i-anthocyanins ne-geraniol evimbela izifo.

Amajikijolo

• I-vitamin C
• ama-carbohydrate anempilo
• Ama-antioxidants
• I-Lif

Izithelo ze-Berry, igama elivamile lezithelo ezinjengama-blueberries, ama-raspberries, ama-blackberries, ama-strawberries, aqukethe amanzi amaningi. I-vitamin C ukumuncwa kwensimbiYini esiza futhi eqinisa amasosha omzimba.

Elma

Elma, Iqukethe imisoco ukuhlangabezana nezidingo zengane ekhulayo:

• vitamin A
• I-vitamin C
• I-Lif
• potassium

Olunye ucwaningo lwathola ukuthi ukudla ama-apula ngenkathi ukhulelwe kungenza umntwana abe mancane amathuba okuba nesifuba somoya kanye nokungezwani komzimba nezinto ezithile ngokuhamba kwesikhathi.

izithelo ezomisiwe

izithelo ezomisiweKuhlanganisa nokudla okufana nalokhu:

• I-Lif
• Amavithamini kanye namaminerali
• amandla

Izithelo ezomisiwe ziqukethe imisoco efanayo nezithelo ezintsha. Ngakho-ke, abesifazane abakhulelwe bangathola amavithamini namaminerali abawadingayo ngokudla izithelo ezomisiwe, ezincane kunenani elilinganayo lesithelo esisha.

Kodwa khumbula ukuthi izithelo ezomisiwe zinoshukela omningi futhi azinayo ijusi equkethe isithelo esisha. Abesifazane abakhulelwe kufanele badle izithelo ezomisiwe kuphela ngokulinganisela futhi bagweme izithelo zikaswidi.

 Limon

Abesifazane abaningi baba nezinkinga zokugaya ukudla ngesikhathi sokukhulelwa. Ulamula usiza ukugaya. Iphinde ivimbele ukugula kwasekuseni.

kiwi

kiwiIngenye yezithelo ezizuzisa ukudla ngenkathi ukhulelwe ukuze ulale kahle. Izithelo nazo zilungele inhliziyo. Ngakho-ke, kubalulekile ukuthi ungakunaki ukusetshenziswa kwe-kiwi ngesikhathi sokukhulelwa. I-Kiwi ilungele ubuchopho bomntwana kanye nokukhula kwengqondo.

ikhabe

ikhabe, Inothile emanzini ngakho-ke igcina umzimba ungenawo amanzi. Ukusetshenziswa kwayo ngesikhathi sokukhulelwa kunconywa ikakhulukazi ngoba kunciphisa isilungulela futhi inikeza impumuzo ekuguleni kwasekuseni.

Singakanani isithelo okufanele udle ngenkathi ukhulelwe?

Kutuswa ukuthi abesifazane abakhulelwe badle okungenani izilinganiso ezinhlanu zezithelo nemifino emisha usuku ngalunye. Izithelo zingadliwa zisha, zifakwe ethinini noma zomisiwe.

Yiziphi izithelo okungafanele zidliwe ngesikhathi sokukhulelwa?

Asikho isithelo abesifazane abakhulelwe abangasidli. Nokho, kufanele baqaphele inani lezithelo abazidlayo. Kuyadingeka ukugeza izithelo kahle ngaphambi kokudla ukuze kucekelwe izibulala-zinambuzane namabhaktheriya angase abe khona ezithelweni.

Yini okungafanele idliwe ngesikhathi sokukhulelwa?

Kunokudla okuthile okungafanele ukudle ngenkathi ukhulelwe. Ngoba zingalimaza umama nengane. Ukudla okungafanele kudliwe ngesikhathi sokukhulelwa kanye nokudla okufanele kudliwe yimi kanje;

Izinhlanzi ezinamazinga aphezulu e-mercury

I-Mercury iyinto enobuthi kakhulu futhi itholakala kakhulu emanzini angcolile. Njengoba ingene ngobuningi, inobuthi ohlelweni lwezinzwa, amasosha omzimba nezinso. Ngenxa yokuthi itholakala emanzini angcolile, izinhlanzi ezinkulu ezihlala olwandle zingaqoqa inani elikhulu le-mercury. Ngenxa yalesi sizathu, kunconywa ukuthi abesifazane abakhulelwe banciphise ukusetshenziswa kwabo kwezinhlanzi ezinamazinga aphezulu e-mercury. Iqukethe amazinga aphezulu e-mercury futhi akufanele idliwe ngesikhathi sokukhulelwa izinhlanzi yilezi:

• Shark
• i-swordfish
• inkosi ye-mackerel
• I-Tuna

Kodwa-ke, kufanele kuqashelwe ukuthi akuzona zonke izinhlanzi eziphezulu ku-mercury, kodwa kuphela kwezinye izinhlobo. Kunempilo kakhulu ukudla inhlanzi ephansi ye-mercury njengengxenye yokudla ngesikhathi sokukhulelwa. Lezi zinhlanzi zingadliwa izikhathi ezi-2 ngesonto. Ikakhulukazi izinhlanzi ezinamafuthaIcebile ngama-omega-3 fatty acids, abalulekile enganeni.

Izinhlanzi ezingaphekiwe noma ezingaphekiwe

Enye yezinto okufanele ibe phezulu ohlwini lwezinto ongazidli ngesikhathi sokukhulelwa inhlanzi eluhlaza. Ikakhulukazi inhlanzi eluhlaza kanye igobolondo, Kungabangela izifo ezithile. NjengeNorovirus, Vibrio, Salmonella, Listeria kanye nama-parasites. Ezinye zalezi zifo zithinta umama kuphela futhi zimenze abe buthakathaka. Ezinye izifo zingadala umonakalo omkhulu enganeni engakazalwa.

Abesifazane abakhulelwe basengozini enkulu yokutheleleka nge-Listeria. Leli gciwane litholakala emhlabathini nasemanzini angcolile noma ezitshalweni. Ukusetshenziswa kwezinhlanzi eziluhlaza kubangela ukuthi leli gciwane likhishwe emanzini angcolile. I-Listeria ingadlulela enganeni engakazalwa nge-placenta, ngisho noma umama engabonisi zimpawu zesifo. Lokhu kuholela ekuzalweni ngaphambi kwesikhathi, ukuphuphunyelwa kwesisu, ukuzala ingane eshonile nezinye izinkinga zempilo ezimbi kakhulu. Ngenxa yalesi sizathu, kunconywa ukuthi abesifazane abakhulelwe bangadli inhlanzi eluhlaza kanye ne-shellfish.

Inyama engaphekiwe, eluhlaza futhi egayiwe

Uma udla inyama engaphekiwe noma engaphekiwe, ingozi yokutheleleka ngamabhaktheriya ahlukahlukene noma izimuncagazi iyanda. Lezi zifo ziyi-“Toxoplasma, E. coli, Listeria kanye ne-Salmonella”. Amagciwane asongela impilo yosana olungakazalwa. Kungaholela ezifweni ezimbi kakhulu zemizwa njengokuzala umntwana eseshonile noma ukukhubazeka kwengqondo, ubumpumputhe kanye nesifo sokuwa.

Amanye amabhaktheriya atholakala phezu kwezingcezu zenyama, kanti amanye angahlala ngaphakathi kwemicu yemisipha. Ngakho-ke, kubalulekile ukudla inyama ephekiwe.  

Okungafanele udle ngesikhathi sokukhulelwa kuhlanganise nemikhiqizo yenyama egayiwe. Imikhiqizo ye-Delicatessen efana nesoseji ne-salami akufanele idliwe. Inyama enjalo ingangenwa amagciwane ahlukahlukene ngesikhathi sokucubungula noma ukugcinwa.

iqanda eliluhlaza

Amaqanda aluhlaza angonakaliswa yi-Salmonella. Izimpawu zokutheleleka kwe-Salmonella zenzeka kuphela kumama. umlilo, isicanucanu, ukuhlanza, amajaqamba esiswini kanye uhudo ingenye yalezi zimpawu. 

Kodwa ezimweni ezingavamile, ukutheleleka kungabangela amajaqamba esibelethweni futhi kubangele ukuzalwa ngaphambi kwesikhathi noma ukubeletha. 

Okungaxhunyiwe ku-inthanethi

offalIwumthombo omuhle kakhulu wezinye izakhamzimba. Ngokwesibonelo; yensimbi, I-Vitamin B12, vitamin A ve Ithusi. Kodwa-ke, ukudla kakhulu uvithamini A osekelwe ezilwaneni kungenye yezinto abesifazane abakhulelwe okufanele banake. 

Kungabangela ubuthi bevithamini A kanye namazinga ethusi aphezulu ngokungavamile, angabangela ukukhubazeka kwemvelo kanye nobuthi besibindi. Ngenxa yalesi sizathu, i-offal akufanele idliwe kaningi ngaphezu kanye ngesonto.

caffeine

caffeineItholakala ekhofini, etiyeni, eziphuzweni ezibandayo nakukhokho. Inani le-caffeine ngesikhathi sokukhulelwa kufanele libe ngaphansi kuka-200 mg ngosuku noma izinkomishi ezingu-2-3 zekhofi. 

I-caffeine imuncwa ngokushesha kakhulu futhi idlulela kalula enganeni. Izingane ezingakazalwa azinayo i-enzyme eyinhloko edingekayo ukuze kugaywe i-caffeine. Yingakho ukudla okuphezulu kudala inkinga.

ukudla okuluhlaza

Ukudla okuyingozi ngesikhathi sokukhulelwa kufaka phakathi imifino eluhlaza njengama-radishes. Lokhu kungase kukhinyabezwe ukutheleleka kwe-Salmonella.

Ukudla okungageziwe

Ingaphezulu lezithelo nemifino engageziwe noma engahlutshiwe ingaba namabhaktheriya ahlukahlukene nama-parasite. Lezi yi-toxoplasma, E. coli, Salmonella kanye ne-Listeria futhi zidlula emhlabathini. Igciwane lingalimaza umama kanye nosana lwakhe olungakazalwa.

Uhlobo oluyingozi kakhulu lwe-parasite olungatholakala ezithelweni nasemifino i-toxoplasma. Abantu abaningi abathola i-Toxoplasma parasite abanazo izimpawu; abanye bazizwa sengathi banomkhuhlane othatha inyanga noma ngaphezulu. 

Izingane eziningi ezitheleleke nge-Toxoplasma azibonisi izimpawu lapho zizalwa zisesesibelethweni. Kodwa-ke, izimpawu ezinjengobumpumputhe noma ukukhubazeka kwengqondo zingakhula eminyakeni yakamuva. Ngesikhathi ukhulelwe, kubaluleke kakhulu ukunciphisa ingozi yokutheleleka ngokuwasha, ukucwecwa noma ukupheka izithelo nemifino.

Ubisi olungenayo i-pasteurized, ushizi kanye nejusi

Ubisi oluhlaza kanye noshizi ongahluziwe kungase kube namagciwane ayingozi afana ne-"Listeria, Salmonella, E. coli ne-Campylobacter". Okufanayo kuya ngejusi engagxiliwe, ejwayele ukutheleleka ngamabhaktheriya. Zonke lezi zifo ziyingozi enganeni engakazalwa.

utshwala

Utshwala nakanjani buphakathi kweziphuzo eziyingozi ngesikhathi sokukhulelwa. Abesifazane abakhulelwe bayelulekwa ukuthi bayeke ukuphuza ngokuphelele, ngoba kwandisa ingozi yokuphuphuma kwesisu kanye nokubeletha. Ngisho nenani elincane lingathinta kabi ukukhula kobuchopho bomntwana. 

ukudla okugayiwe

Ukudla ngesikhathi sokukhulelwa kufanele ikakhulukazi kube nokudla okunempilo. Kufanele ibe nenala yemisoco ukuze ihlangabezane nezidingo zikamama nengane ekhulayo.

Ukudla okugayiwe akunamsoco. Inamakhalori amaningi, ushukela namafutha. Ngaphezu kwalokho, ushukela owengeziwe ekudleni kwandisa amathuba okuba nezifo ezihlukahlukene, njengesifo sikashukela sohlobo 2 nesifo senhliziyo. Kubangela ukukhuluphala. Ngalesi sizathu, abesifazane abakhulelwe kufanele baqhele ekudleni okugayiwe okungenazo izinzuzo zezempilo noma okulimazayo.

amanye ama-herbal teas

Amanye ama-herbal teas kufanele agwenywe ngesikhathi sokukhulelwa ngoba angavusa ukopha, okwandisa ingozi yokuphuphuma kwesisu. Ama-herbal teas abhekwa njengephephile kakhulu ngesikhathi sokukhulelwa yi-ginger, i-linden, ikhasi le-orange, i-lemon balm. Ukuze uphephe, ungaphuzi izinkomishi ezingaphezu kwezimbili noma ezintathu zetiye le-herbal ngosuku.

Ukufingqa;

Ukudla okulinganiselayo nokunempilo kubalulekile ngesikhathi sokukhulelwa. Okudlayo kuthinta ngqo impilo nokukhula komntwana. Ngenxa yokuthi kudingeka ama-kilojoule engeziwe nezakhamzimba, abesifazane abakhulelwe kufanele badle ukudla okunomsoco okusiza ukuhlangabezana nezidingo zabo zansuku zonke.

Kuyinto evamile ukukhuluphala ngenxa yokudla okunomsoco ngesikhathi sokukhulelwa. Kodwa kufanele kube ngendlela enempilo. Lokhu kubaluleke kakhulu empilweni yomntwana kanye nomama.

Izithenjwa: 1, 2, 3