Ukuba ukhulelwe , into enye ohlala ucinga ngayo kukuba "Ngowuphi ukutya okufanelekileyo kwimpilo yam neyomntwana wam?" Ngeli xesha, ufumana iingcebiso kubahlobo bakho nakusapho malunga neentlobo ezahlukeneyo zokutya. Enye yezinto ohlala uziva kukuba "Yitya iidate, zilungile kakhulu emzimbeni wakho." Zilunge kangakanani esi siqhamo simnandi esibizwa ngokuba ziidate kumama okhulelweyo? Zithini izibonelelo zaso? Ngaba kukho naziphi na iingxaki? Masifumanise konke oku namhlanje.
Zithini iingenelo zempilo zeedethi?
Iidethi aziyonto imnandi nje kuphela. Ziziqhamo ezinesondlo ezizaliswe ziivithamini, iiminerali, kunye nee-antioxidants ezibaluleke kakhulu emizimbeni yethu. Ezi antioxidants zikhusela iiseli zomzimba wethu ekonakalisweni. Kubaluleke kakhulu ukufumana ibhalansi efanelekileyo yezakhamzimba kuwe nakumntwana wakho ngexesha lokukhulelwa. Ngoko ke, iidethi zikutya okuhle ukunceda kuloo nto.
Makhe sijonge izondlo eziphambili kwiidethi kunye nendlela ezibaluleke ngayo kumama okhulelweyo.
| Izakhamzimba | Ibaluleke kangakanani kumama okhulelweyo? |
|---|---|
| Ifayibha yokutya | Oomama abaninzi banengxaki yokuqhinwa ngexesha lokukhulelwa ngenxa yotshintsho lweehomoni kunye nezongezo zesinyithi. Ifayibha ekwiidati inceda ekunciphiseni ukuhamba kwamathumbu kwaye inika isiqabu esikhulu. Iidati ezine kuphela ziqulathe malunga ne-25% yefayibha ecetyiswayo yemihla ngemihla. |
| I-Potassium | I-Potassium ibalulekile ekugcineni ulungelelwano lolwelo emzimbeni. Ukugabha kwiinyanga zokuqala zokukhulelwa kunokubangela ukwehla kwamanqanaba e-potassium emzimbeni. Iidethi zizinto ezityebileyo kwi-potassium, ngoko ke zinokunceda ekuzaliseni olu nqongophalo. |
| I-Folate | Le yivithamini ebalulekileyo kumama okhulelweyo. I-folate inceda ekuphuhlisweni kwenkqubo yemithambo-luvo yomntwana kwaye ithintela iziphene ezinzulu zokuzalwa ezifana ne -spina bifida . Nangona kunjalo,Eyona nto ibalulekileyo kukuba, nangona iidate zinefolate, ngokuqinisekileyo kufuneka uthathe ipilisi ye-folic acid oyinikwe ngugqirha wakho. Iidate ziluncedo kakhulu kuloo nto. |
| Intsimbi | Abantu abaninzi basengozini yokufumana i-anemia yokunqongophala kwe-iron ngexesha lokukhulelwa. Oku kunokukhokelela ekuzalweni okuncinci, ukuzalwa ngaphambi kwexesha, kunye nokudandatheka emva kokubeleka kumama emva kokubeleka. Iidethi zine-iron, enceda ukuthintela le meko ukuya kuthi ga kwinqanaba elithile. |
| I-Glycemic Index ephantsi (GI) | Ngamafutshane, ukutya iidate akubangeli ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Zifunxwa ngumzimba kancinci. Oku kunceda ukulawula isifo seswekile sokukhulelwa, esinokwenzeka ngexesha lokukhulelwa. |
| Into ethatha indawo yeswekile | Ukuba unqwenela into emnandi kule mihla, licebo elihle ukutya iidate endaweni yeesweeteners zokwenziwa, itoffee, okanye iayisikhrim. Uphononongo lufumanise ukuba oomama abatya iswekile yokwenziwa kakhulu ngexesha lokukhulelwa banokuba nefuthe ekusebenzeni kwengqondo yabantwana babo. Nangona kunjalo, kukwafunyaniswe ukuba iswekile evela kwiziqhamo zendalo ezifana needate ilungile ekuphuhlisweni kwengqondo komntwana. |
Ngaba kukhuselekile ngokwenene ukutya iidethi ngexesha lokukhulelwa?
Le yingxaki abantu abaninzi abanayo. Enyanisweni, akukho bungqina bokuba ukutya iidate ngexesha lokukhulelwa kubangela ingozi. Ngoko ke akukho nto inokubangela ixhala . Ungazisebenzisa njengesidlo esimnandi nesinempilo.
Kodwa, njengayo nayiphi na into, kubalulekile ukugcina umda xa usitya iidate.
Kodwa lumka nangezi zinto.
Nangona ilizwe likhuselekile, nceda uqaphele la manqaku mabini:
- Iikhalori eziphezulu: Iidate ziziqhamo ezineekhalori eziphezulu. Ngokomyinge, malunga needate ezine ziqulethe malunga neekhalori ezingama-277. Ngexesha lekota yesibini yokukhulelwa, udinga iikhalori ezingama-300 ezongezelelweyo ngosuku. Ngoko ke, ungatya iidate ezimbalwa ngosuku.Musa ukutya kakhulu.
- Ukunganyamezelani: Nangona kunqabile, abanye abantu banokuba ne-allergy kwiidate. Ukuba ufumana naluphi na ulusu olurhawuzelelwayo okanye ukurhawuzelelwa emva kokutya iidate, yeka ukuzitya uze uthethe nogqirha wakho.
Ngaba ukutya iidate kuyakhawulezisa ukuzala?
Le yinkolelo ethandwayo kuluntu lwethu. Abantu abaninzi bakholelwa ukuba ukutya iidate ezikufutshane nexesha lokubeleka kuya kuyikhawulezisa inkqubo yokuphiliswa. Ingaba oku kuyinyani okanye akunjalo?
Uphando lufumanise ukuba ukutya iidate akukuvuseleli ukuzala , kodwa kunceda ekulungiseleleni umlomo wesibeleko ukuba ubeleke ( ukuvuthwa komlomo wesibeleko ) . Ngamafutshane, iidate zinceda ekuthambiseni umlomo wesibeleko kwaye zilungiselele ukuzala.
Olunye uphando lubonise ukuba oomama ababesitya malunga neentsuku ezi-6 ngosuku ukususela kwiiveki ezine ngaphambi komhla wokuzalwa kwabo babenenqanaba elifutshane lokuqala lokubeleka kwaye umlomo wesibeleko wabo wawuthambile ngaphambi kokubeleka.
Kwakhona, kufunyenwe ukuba xa iidethi zityiwa ngale ndlela, imfuneko ye -oxytocin, iyeza elinikwa ngamanye amaxesha ukukhuthaza okanye ukukhawulezisa ukuzala, iyancitshiswa.
Ngoko ke, imihla yokuzala ayisiyonto imangalisayo yokuqala ukuzala , kodwa inokunceda ekwenzeni inkqubo ibe lula kancinci.
Umyalezo Wokuya Ekhaya
- Iidethi zisidlo esimnandi nesinempilo ngexesha lokukhulelwa, zizele zizondlo ezibalulekileyo ezifana nefayibha, ipotassium, isinyithi kunye ne-folate.
- Ukutya iidethi kukhuselekile ngokubanzi. Kodwa lumka ukutya iikhalori, zinike umda kwiinati ezimbalwa ngosuku, kwaye uqaphele ii-allergies ezingaqhelekanga.
- Nangona ukutya iidate kungayi kuqala ukuzala, kunokunceda ukuthambisa umlomo wesibeleko, kwenze kube lula ukuzala kwaye kunciphise ixesha laso.
- Eyona nto ibalulekileyo yile: Nokuba iidethi zilungile kangakanani na, ungaze ulibale iipilisi ze-folic acid kunye ne-iron ezichazwe ngugqirha wakho. Iidethi ziyinto entle nje kuzo.
- Ukuba unenye ingxaki yempilo, efana nesifo seswekile sokukhulelwa, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze imihla ekutyeni kwakho.
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