Ngoku ufikelele kwinqanaba lokugqibela lokukhulelwa kwakho, i-trimester yesithathu. Kusekho ixesha elincinci eliseleyo ngaphambi kokuba umntwana azalwe. Ngeli xesha, umntwana osesiswini sakho ukhula ngokukhawuleza, etyeba. Zininzi izinto ezimangalisayo ezenzekayo, ezinje ngokuvuleka kwamehlo akhe, ukukhula kwezinzipho , nokukhula kweenwele. Ngoko ke, ukuze konke oku kube namandla, eli lixesha apho kufuneka ulumke ngakumbi ngokutya okutyayo.
Zeziphi izondlo ozidingayo wena nomntwana wakho?
Kubalulekile ukuba nokutya okunesondlo ngeli xesha. Oku kuthetha ukuba ukutya kwakho kufuneka kuquke iziqhamo, imifuno, iiproteni, iinkozo ezipheleleyo, amafutha asempilweni, kunye neemveliso zobisi ezinamafutha aphantsi. Ngamafutshane, le yindlela entle yokufumana izondlo ozidingayo wena nomntwana wakho ngeli xesha, kunye nokutya okulungileyo onokukufumana.
| Uhlobo lwesondlo | Kutheni kubalulekile? | Oku kukutya okuqhelekileyo. |
|---|---|---|
| Ivithamini A | Inceda ukukhula kwamathambo, ulusu kunye nokubona komntwana. Oku kubaluleke kakhulu kuba amehlo omntwana ayavuleka ngeli xesha. | Iikaroti, iitapile ezimnandi, ispinatshi, iimveliso zobisi, intlanzi, ipapaya, imango. |
| Ivithamini C | Inceda umzimba ukuba ufunxe i-iron. Iqinisa amazinyo, iintsini kunye namathambo omntwana. Ikwaluncedo kakhulu kwinkqubo yakho yokuzikhusela komzimba. | Iiorenji, iigrapefruit, amastrawberry, ikiwi, iitumato, ibroccoli, iipepile zentsimbi (itshili yentlanzi). |
| IVithamin B6 | Kubalulekile ekuphuhlisweni kwengqondo yomntwana kunye nokuveliswa kweeseli ezibomvu zegazi. | Iindawo ezifana neebhanana, inkukhu, inyama yenkomo, intlanzi, iitapile, ii-peas, njl. |
| I-Vitamin B12 | Yomeleza inkqubo yemithambo-luvo. Inceda ekuveliseni iiseli ezibomvu zegazi. Oku kusenokungabi luncedo kubantu abatya imifuno kuphela. | Intlanzi, inyama, ubisi, amaqanda. (Ukuba utya imifuno, buza ugqirha wakho kwaye uthathe isongezelelo). |
| IVithamin D | Inceda umzimba ukuba ufunxe i-calcium, eqinisa amathambo namazinyo akho kunye nawomntwana wakho. | Iintlanzi ezinamafutha ezifana nesalmon, amaqanda, itshizi. Ukuchacha elangeni lasekuseni nako kulungile. |
| I-calcium | Ngeli xesha, amathambo omntwana aqala ukomelela, kwaye i-calcium ibalulekile kuloo nto. | Ubisi, iyogathi, itshizi, ibroccoli, ikale, ispinatshi, i-sauerkraut. |
| I-Choline | Inceda ingqondo yomntwana kunye nomqolo wakhe ukuba zikhule kakuhle. | Amaqanda, inyama, intlanzi, ubisi, isoya, amandongomane, iitapile. |
| Intsimbi | I-iron ibalulekile ekwenzeni iiseli ezibomvu zegazi, ezinika umntwana ioksijini. Oomama abaninzi baphelelwa yi-iron ngeli xesha. | Inyama ebomvu enamafutha aphantsi, inkukhu, ukutya kwaselwandle, ispinatshi, iilentile, iitships, ii-peas. |
| I-Folate / i-Folic Acid | Ikhusela kwiziphene zetyhubhu ye-neural (iziphene zokuzalwa) ezinokwenzeka engqondweni yomntwana nakwintambo yomqolo. | Imifuno eluhlaza enamagqabi (ingakumbi eluhlaza okwesibhakabhaka), ii-peanut, ii-orenji, iimbotyi, ii-peas. |
| Ii-omega-3 fatty acids | Kubaluleke kakhulu ekuphuhlisweni okunempilo kwengqondo yomntwana. | Iintlanzi ezifana nesalmon kunye netrout, imbewu yeflakisi, iiwalnuts kunye nembewu yechia. |
| Iiproteni | Iproteni iyadingeka ekukhuleni kwazo zonke iindawo zomzimba womntwana wakho. Ikwanceda ekwenzeni igazi kuwe nakumntwana wakho. | Inyama, intlanzi, amaqanda, iimveliso zobisi, iilentile, iitshizi, isoya, amantongomane. |
Cinga kabini ngaphambi kokuba utye intlanzi ukuze ufumane i-omega-3
Enye yezona ndlela zilungileyo zokufumana i-omega-3s kukutya iintlanzi. Kodwa kukho into enye ekufuneka uyikhumbule. Iintlanzi ezincinci ezifana nesalmon kunye ne-tuna ekhaphukhaphu zilungile ukuzitya, ukuya kuthi ga kwi-8-12 ounces (225-340 grams) ngeveki. Kodwa iintlanzi ezinkulu ezifana ne-albacore/white tuna, i-tilefish, kunye ne-shark kufuneka zilinganiselwe kwi-6 ounces (170 grams) ngeveki. Ezi ntlanzi zikhulu zinokuba ne-mercury eninzi, i-heavy metal. Ukuba zininzi kakhulu kunokuchaphazela uphuhliso lwengqondo yomntwana wakho kunye nenkqubo yemithambo-luvo.
Amafutha kunye neeoyile nazo ziyafuneka.
Nangona usenokucinga ukuba "akufuneki utye ioyile," amafutha asempilweni abalulekile ngexesha lokukhulelwa. Akunika amandla kwaye anceda amalungu omzimba omntwana wakho kunye ne -placenta ukuba ikhule.
Khumbula, sithetha ngeoyile "elungileyo". Asikuko ukutya okuqhotsiweyo.
Ungafumana amafutha alungileyo kwizinto ezifana nezi:
- I-Avocado (I- VOC ados)
- Iiolive kunye neoyile yomnquma
- Amantongomane afana ne-walnuts, i-cashews kunye ne-almonds
Ungalibali iinkozo.
Ukuqhinwa yingxaki eqhelekileyo kubafazi abaninzi abakhulelweyo. Eyona ndlela ilungileyo yokujongana noku kukufaka ukutya okuziinkozo ezipheleleyo ekutyeni kwakho, ezityebileyo kwifayibha. Ezi ziya kukunika amandla angakumbi.
- irayisi emdaka
- Ii-oat
- Umbona, irhasi
- Isonka sengqolowa epheleleyo
Ufanele utye malini ngosuku?
Ngokomndilili, umama okwikota yakhe yesithathu udinga malunga neekhalori ezingama-450 ezongezelelweyo ngosuku. Nangona kunjalo, oku kunokwahluka ngokuxhomekeke kwizinto ezifana nobude bakho, ubunzima, kunye nenqanaba lomsebenzi.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngokuqinisekileyo malunga nobungakanani obufanelekileyo beekhalori kuwe, indlela ofuna ukutyeba ngayo, kunye nesondlo osidingayo.
Ngamanye amaxesha, ukutya okutya wedwa kusenokunganeli ukukunika izondlo ozifunayo. Kwiimeko ezinjalo, ugqirha wakho unokucebisa i-vitamin yokukhulelwa eyenzelwe wena ngokukodwa. Ke ngoko, kungcono ukulandela icebiso likagqirha wakho kunokwenza into ovakalelwa kukuba uyafuna ukuyenza.
Umyalezo Wokuya Ekhaya
- Iinyanga ezi-3 zokugqibela zokukhulelwa lixesha apho ukukhula komntwana wakho kuphezulu, ngoko ke lumka kakhulu ngendlela otya ngayo.
- Yitya ukutya okunesondlo okuquka zonke izondlo ezifana neevithamini, i-iron, i-calcium, iproteni, kunye ne-omega-3.
- Sela amanzi amaninzi imini yonke. Musa ukuvumela umzimba wakho uphelelwe ngamanzi emzimbeni.
- Ukuba unamathandabuzo, buza ugqirha wakho okanye umsebenzi wezempilo wosapho malunga nokutya okutyayo kunye nobungakanani omele ukuthathe.
- Chitha eli xesha wonwabile kwaye uphumle. Ngamana ungafumana amandla okuzisa umntwana osempilweni nothandekayo kweli hlabathi!
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