Ukudla Okunomsoco Okudingekayo Ngesikhathi Sokukhulelwa
Ukukhulelwa yisikhathi esibalulekile lapho umzimba kamama ubhekana nezinguquko eziningi ukusekela ukukhula nokukhula kombungu. Ngakho-ke, izidingo zokudla okunempilo ziyanda, futhi ikhwalithi yokudla iba yinto ebaluleke kakhulu. Lokhu akusho ukuthi abesifazane abakhulelwe kufanele "badle abantu ababili" ngomqondo wokudla okuningi ngokweqile, kodwa kunalokho badle izinketho ezinempilo, ezilinganiselayo, neziphephile. Ukudla okunempilo okufanele kusiza ekugcineni impilo kamama, kusekela ukuthuthukiswa kwezitho nezicubu zombungu, kunciphisa ingozi yezinkinga, futhi kulungiselela umzimba ukubeletha nokuncelisa.
Nazi izakhamzimba eziyinhloko ezidingekayo ngesikhathi sokukhulelwa, imithombo yazo yokudla, kanye namathiphu awusizo okwenza kube lula ukuhlangabezana nezidingo zansuku zonke.
1. Amandla Anele Futhi Angeqile (Amakhalori)
Ngesikhathi sokukhulelwa, izidingo zamandla ziyanda njengoba ukukhulelwa kuqhubeka. Ku-trimester yokuqala, ukwanda kuvame ukuba kuncane, kodwa ku-trimester yesibili neyesithathu, izidingo ngokuvamile ziyanda. Kodwa-ke, amakhalori engeziwe awasona isizathu sokuzitika ngokweqile ngokudla okunoshukela omningi namafutha amaningi. Ukugxila okuyinhloko kusalokhu kugcwele izakhamzimba: ukudla okuqukethe inani elikhulu lamavithamini, amaminerali, amaprotheni, kanye ne-fiber ngokukhonza ngakunye.
Imithombo yamandla enempilo: ilayisi, amazambane, ubhatata, i-oatmeal, isinkwa sikakolweni ophelele, ummbila, nezithelo. Khetha ama-carbohydrate ayinkimbinkimbi ukuze uthole amandla azinzile futhi usize ekunciphiseni indlala.
2. Amaprotheni Okukhula Kwezicubu Zengane Esanda Kuzalwa
Amaprotheni adlala indima ebalulekile ekwakhekeni kwezicubu zengane, okuhlanganisa imisipha, isikhumba, izitho zomzimba kanye ne-placenta. Amaprotheni ayadingeka futhi ezinguqukweni emzimbeni kamama, njengokwanda komthamo wegazi kanye nokukhula kwesibeletho. Ukuntuleka kwamaprotheni kungathinta ukukhula kwengane kanye nesistimu yomzimba kamama yokuzivikela.
Imithombo yamaprotheni: amaqanda aphekiwe, inhlanzi engenaso i-mercury eningi, inkukhu, inyama engenamafutha amaningi, i-tempeh, i-tofu, amantongomane, ubisi kanye nemikhiqizo yobisi. Inhlanganisela yamaprotheni ezilwane nezitshalo ingasiza ekuhlangabezaneni nezidingo zansuku zonke.
3. I-Folic Acid (i-Folate) Yokuvimbela Ukukhubazeka Kwe-Neural Tube
I-Folate iyisakhi esibalulekile, ikakhulukazi ngesikhathi sokukhulelwa kwasekuqaleni, njengoba idlala indima ekwakhekeni kobuchopho kanye nomgogodla. Ukudla i-folate eyanele kunganciphisa ingozi yokukhubazeka kwe-neural tube. Ochwepheshe abaningi bezempilo batusa futhi izithako ze-folic acid ngaphambi kokukhulelwa kanye nangesikhathi se-trimester yokuqala, kodwa ukudla okwanele kusabalulekile.
Imithombo ye-folate: imifino eluhlaza (isipinashi, i-broccoli), i-avocado, amawolintshi, ubhontshisi wezinso, i-edamame, kanye nokusanhlamvu okuqinisiwe.
4. I-Iron Yokuvimbela I-Anemia
Umthamo wegazi likamama uyanda ngesikhathi sokukhulelwa, ngakho-ke isidingo sensimbi naso siyanda. Insimbi iyadingeka ukuze kwakhiwe i-hemoglobin, ingxenye yegazi ethwala umoya-mpilo. Ukuntuleka kwensimbi kungaholela ekulahlekelweni kwegazi, okwenza umama akhathale kalula futhi abe nesiyezi, futhi kwandise ingozi yezinkinga ezithile.
Imithombo yensimbi: inyama ebomvu engenamafutha, isibindi (ukudla kwesibindi kufanele kuncishiswe futhi uxhumane nochwepheshe wezempilo), inkukhu, inhlanzi, izikhupha zamaqanda, isipinashi, amantongomane, kanye ne-tempeh. Ukuze umunceke kangcono, dla insimbi enevithamini C evela ezithelweni ezifana namawolintshi, i-guava, noma i-kiwi.
5. I-calcium Yamathambo Namazinyo Engane Esanda Kuzalwa
I-calcium isiza ingane esanda kuzalwa ukuba ithuthukise amathambo namazinyo ayo, kanye nokugcina impilo yamathambo kamama. Uma ukudla i-calcium kunganele, umzimba ungadonsa i-calcium emathanjeni kamama, okubangela ukwehla kokuqina kwamathambo. I-calcium idlala indima ekusebenzeni kwezinzwa nemisipha kanye nokuqina kwegazi.
Imithombo ye-calcium: ubisi olufakwe i-pasteurized, i-yogurt, ushizi, inhlanzi enamathambo athambile (njenge-sardine), i-tofu enothe nge-calcium, kanye nemifino ethile eluhlaza. Khumbula ukuqaphela ukubekezelela kwakho i-lactose; uma ungakubekezeleli ubisi lwenkomo, ungakhetha enye indlela eqiniswe nge-calcium.
6. I-Vitamin D Yokumuncwa Kwe-Calcium Nokuvikeleka Kwamasosha omzimba
I-Vitamin D isiza ekumunceni i-calcium futhi isekele amasosha omzimba. Ukuntuleka kwe-Vitamin D kuvame kakhulu ngenxa yokuchayeka elangeni okulinganiselwe noma ukudla okuhlukahlukene. Izidingo ze-Vitamin D zingafezwa ngokudla, izithasiselo uma kunconywa, kanye nokukhanya kwelanga ekuseni okuphephile.
Imithombo yevithamini D: izinhlanzi ezinamafutha (i-salmon, ama-sardine), izikhupha zamaqanda, ubisi oluqinisiwe, kanye nokukhanya kwelanga.
7. I-Omega-3 (i-DHA/EPA) yobuchopho kanye nokubona
Ama-Omega-3, ikakhulukazi i-DHA, adlala indima ebalulekile ekuthuthukisweni kobuchopho kanye ne-retina yengane esanda kuzalwa. Lesi sakhi sihlobene nokusekela ukusebenza kwengqondo kanye nokuthuthukiswa kwezinzwa. Kunconywa ukusetshenziswa kwezinhlanzi, kodwa kubalulekile ukukhetha izinhlobo ezine-mercury encane.
Imithombo yama-omega-3: i-salmon, ama-sardine, ama-mackerel, imbewu ye-chia, imbewu ye-flax, ama-walnuts, namaqanda e-omega-3. Nciphisa izinhlanzi ezine-mercury ephezulu njengoshaka, i-swordfish, i-king mackerel ethile, kanye ne-tuna enkulu.
8. I-Iodine Yama-hormone E-thyroid Nokuthuthukiswa Kobuchopho
I-iodine iyadingeka ekukhiqizweni kwama-hormone e-thyroid, alawula ukusebenza kwe-metabolism futhi adlale indima ekukhuleni kobuchopho bengane esanda kuzalwa. Ukuntuleka kwe-iodine kungathinta ukukhula nokukhula, okwenza ukusetshenziswa kukasawoti one-iodine kube yisinyathelo esilula kodwa esizuzisayo.
Imithombo ye-iodine: usawoti one-iodine, ukudla kwasolwandle, amaqanda, kanye nemikhiqizo yobisi. Sebenzisa usawoti omncane—isidingo se-iodine akusho ukuthi kufanele udle usawoti omningi kakhulu.
9. I-Fiber kanye noketshezi ukuze kuqedwe ukuqunjelwa
Ukuqunjelwa kuyisikhalazo esivamile ngesikhathi sokukhulelwa ngenxa yezinguquko zamahomoni kanye nokucindezela okuvela esibelethweni endleleni yokugaya ukudla. I-fibre isiza ekukhuthazeni ukuhamba kwamathumbu, kuyilapho uketshezi lusiza ekuthambiseni indle. I-fibre isiza futhi ekulawuleni ushukela egazini futhi ikugcine uzizwa usuthi isikhathi eside.
Imithombo yefayibha ihlanganisa imifino enemibala, izithelo (ipapaya, amapheya, ama-apula), amantongomane, imbewu, kanye nama-carbohydrate aphelele. Ukuphuza amanzi anele usuku lonke kungathuthukisa izinkinga zokugaya ukudla.
10. I-Choline Yokuthuthukiswa Kobuchopho kanye Nokusebenza Kwamaseli
I-Choline ivame ukunganakwa, kodwa ibalulekile ekuthuthukisweni kobuchopho kanye nokusebenza kwamaseli. I-Choline ibandakanyeka futhi ekwakhekeni kwama-membrane amaseli kanye nesistimu yezinzwa. Lesi sakhi sitholakala ngobuningi emithonjeni yamaprotheni ezilwane kanye namantongomane athile.
Imithombo ye-choline: amaqanda, inyama, inhlanzi, ubisi, namantongomane athile.
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Amathiphu Okudla Okunempilo Ngesikhathi Sokukhulelwa
1. Gcwalisa ipuleti lakho ngendlela elinganiselayo: ingxenye yepuleti yemifino nezithelo, ingxenye yesine yamaprotheni, ingxenye yesine yama-carbohydrate ayinkimbinkimbi.
2. Khetha izindlela zokupheka ezinempilo: faka umusi, ubilise, uthose ngamafutha amancane, noma ubhake.
3. Ukudla okulula okunomsoco: iyogathi ephekiwe, izithelo, amantongomane athosiwe, isinkwa sikakolweni esiphelele neqanda eliphekiwe.
4. Nciphisa ushukela nokudla okucutshungulwe kakhulu: iziphuzo ezinoshukela, amakhekhe apakishwe, ukudla okuthosiwe ngokweqile.
5. Naka ukuphepha kokudla: gwema ukudla okuluhlaza/okungaphekiwe kahle (amaqanda angaphekiwe kancane, i-sashimi), ubisi olungaphekiwe, kanye nokudla okusengozini yokungcola.
Ukudla Okunomsoco Okuvela Ezithasiseleni: Kudingeka Nini?
Ezimweni eziningi, udokotela noma umbelethisi uzoncoma izithasiselo ezithile ezifana ne-folic acid, i-iron, noma amavithamini okukhulelwa, ikakhulukazi uma umama ene-anemia, isicanucanu esibi kakhulu nokuhlanza, noma ukudla okulinganiselwe. Izithasiselo azithathi indawo yokudla, kodwa zingasiza ukumboza ukuntuleka. Njalo xhumana nodokotela wakho ngohlobo kanye nomthamo wezithasiselo ukuqinisekisa ukuthi zifanele impilo yakho.
I-Penutup
Ukuhlangabezana nezidingo zokudla okunempilo ngesikhathi sokukhulelwa akukhona ukudla okwengeziwe, kodwa kunalokho ukudla okuhlakaniphile nokuphephile. Amaprotheni, i-folate, i-iron, i-calcium, i-vitamin D, i-omega-3s, i-iodine, i-fiber, uketshezi, kanye ne-choline kungenye yezakhamzimba ezibalulekile ezidlala indima ebalulekile empilweni kamama kanye nokukhula kombungu. Ngokudla okulinganiselayo, imenyu ehlukahlukene, kanye nokusekelwa kochwepheshe bezempilo, ukukhulelwa kungaba nempilo futhi kukhululeke kakhudlwana.
Uma ungathanda, ngingakusiza ukuthi udale imenyu yesampula yezinsuku eziyi-7 yabesifazane abakhulelwe (ikota yokuqala/yesibili/yesithathu) egcwele izinketho zokushintshana ngokwezintandokazi zakho (isib., ukungathandi izinhlanzi, ukungadli imifino, noma ukuba nomlando we-anemia).
