Ingaba ulindele umntwana? Masifunde ezi zinto malunga nokutya ngexesha lokukhulelwa! (Isondlo Sokukhulelwa)

Ukuba ulindele ilungu elitsha kusapho lwakho kule mihla, okokuqala, ndiyakuhalalisela! Eli lixesha elikhethekileyo kakhulu. Ngoko ke, ngeli xesha likhethekileyo, kufuneka ukhathalele kakhulu impilo yakho kunye neyomntwana wakho osesiswini sakho. Phakathi kwazo, ukutya nokusela kubaluleke kakhulu. Abantu abaninzi bacinga ukuba xa ukhulelwe , kufuneka utye abantu ababini. Kodwa okubaluleke kakhulu kukutya kakhulu, kodwa kukutya izinto ezinesondlo ngokufanelekileyo. Makhe sithethe ngaloo nto namhlanje, kulungile?

Ngaba kufuneka utye kakhulu ngexesha lokukhulelwa? Ufanele utye kangakanani?

Oomama noomakhulu bethu badla ngokuthi, "Ngoku kufuneka sitye abantu ababini." Kukho inyaniso kuloo nto, kodwa asidingi kutya okuninzi njengoko sicinga. Ukuba uthwele umntwana omnye, udinga kuphela iikhalori ezingaphezulu ezingama-340 ukuya kuma-450 ngosuku. Kodwa kungekhona kwizigaba zokuqala zokukhulelwa, kodwa kwizigaba zokugqibela xa umntwana ekhula ngokukhawuleza.

Cinga ngayo, eli nani leekhalori alikho likhulu kangako. Ikomityi yecereal kunye neglasi yobisi kusasa ziya kunika elo nani ngokukhawuleza. Into ebalulekileyo kukuba ezi khalori zongezelelweyo ozityayo zivela ekutyeni okunesondlo okuya kunceda ukukhula komntwana wakho kunye nophuhliso lwengqondo yakhe. Iikhalori ezingenanto nje azinamsebenzi.

Zeziphi izondlo ezibalulekileyo ngeli xesha?

Ukutya okunempilo kufanele kuquke iiproteni, iicarbohydrate, amafutha, iivithamini, iiminerali, kunye namanzi amaninzi. Kungcono ukuthetha nogqirha wakho uze nesicwangciso sokutya esifanelekileyo kuwe, njengoko iimfuno zomntu wonke zinokwahluka.

Kodwa ngokubanzi, kukho izakhamzimba ezimbalwa ezibalulekileyo kuye wonke umntu ngeli xesha.

Yintoni i-folic acid? Kutheni ibalulekile?

Mhlawumbi ukhe weva ngesondlo esibizwa ngokuba yi-folic acid ukusukela oko waqala ukucinga ngokuba nomntwana. Yivithamini B. Inceda ekuthinteleni iziphene ze-neural tube , ezifana ne -spina bifida, ezinokwenzeka kwisigaba sokuqala sokukhula komntwana. Yiyo loo nto kubaluleke kakhulu ukufumana i-folic acid eyaneleyo ngaphambi kokuba ukhulelwe kwaye kwiiveki zokuqala zokukhulelwa.

I-Folate ifumaneka ngokwemvelo kwimifuno eluhlaza (ingakumbi eluhlaza obumnyama), amandongomane, iilentili, iitships, kunye neembotyi eziluhlaza. Kodwa oogqirha ngokubanzi bacebisa ukuba abafazi abazama ukukhulelwa kwaye ngexesha lokukhulelwa kwabo (ingakumbi kwiintsuku ezingama-28 zokuqala) bathathe iipilisi ze-folic acid. Ngoko ke, ngaba kulungile ukubuza ugqirha wakho ngale nto?

Iingenelo zeCalcium

Siyazi ukuba ibaluleke kangakanani i-calcium ekugcineni amathambo namazinyo ethu eqinile.I-calcium ikwanceda inkqubo yokujikeleza kwegazi , inkqubo yemisipha, kunye nenkqubo yemithambo-luvo isebenze kakuhle. Ubisi kunye nokutya kobisi zezona mithombo zibalaseleyo ze-calcium.

Abanye abantu baneengxaki zesisu xa besela ubisi, okubizwa ngokuba kukunganyamezelani ne-lactose . Okanye, ukuba awuyithandi i-calcium derivatives, buza ugqirha wakho malunga ne-calcium supplement. I-calcium ikwafumaneka kwiintlanzi ezincinci ezineegobolondo (umz., i-halibut, ii-sardines), i-tofu, i-broccoli, ispinatshi, kunye neziselo kunye nokutya kweziqhamo okuqiniswe yi-calcium.

Ingaba ungumtya wemifuno/uyi-vegan?

Oogqirha ngokubanzi abacebisi ukuba uqalise ukutya okutsha kwe-vegan ngexesha lokukhulelwa. Nangona kunjalo, ukuba sele ulandela ukutya kwe-vegan okanye kwe-vegan, ungaqhubeka nokwenza njalo ngononophelo. Nangona kunjalo, ngokuqinisekileyo kufuneka umazise ugqirha wakho.

Kunokuba nzima kancinci ukufumana izondlo ozifunayo ngaphandle kokutya intlanzi, inyama, inkukhu, kunye nobisi, itshizi, namaqanda. Usenokufuna iproteni eyongezelelweyo kwaye usenokufuna ukuthatha izongezo zevithamini B12 kunye nevithamini D.

Zeziphi ezinye izondlo ezibalulekileyo ezikhoyo?

Ukongeza kwezi zondlo, i-iron (efumaneka enyameni, kwimifuno eluhlaza okwesibhakabhaka, nakwiindongomane), i-iodine (efumaneka kwizilwanyana zaselwandle, kumaqanda, nakwimveliso yobisi), kunye ne -choline (efumaneka enyameni, kumaqanda, nakwiindongomane) nazo zibaluleke kakhulu ngeli xesha. Ngamanye amaxesha kunzima ukufumana zonke ezi zinto zaneleyo ekutyeni esikutya sodwa. Yiyo loo nto oogqirha bedla ngokucebisa ukuba bathathe iivithamini ezikhethekileyo zokukhulelwa yonke imihla.

"Khumbula, ukutya konke okutyayo kunefuthe ekukhuleni okunempilo komntwana wakho. Yiyo loo nto kubaluleke kakhulu ukutya ukutya okunesondlo nokulinganiselayo."

Ngaba kuyinto eqhelekileyo ukuba neminqweno yokutya?

Kuqhelekile ukuba neminqweno yokutya ngexesha lokukhulelwa. Oomama bethu bayibiza ngokuba "yiminqweno yokutya." Abanye abantu banqwenela itshokholethi, ukutya okuneziqholo , iziqhamo, okanye nokutya okuthuthuzelayo. Kodwa abanye abantu basenokunqwenela nezinto ezingezizo zokutya, ezifana nodongwe okanye umgubo wombona. Oku kubizwa ngokuba yi -pica .

Ukutya izinto ezingezizo ukutya kuyingozi kakhulu kuwe nakumntwana wakho. Ukuba unqwenela izinto ezingaqhelekanga, ungabi nantloni kwaye uxelele ugqirha wakho ngaloo nto.

Ngaphandle koko, ukuba unqwenela ukutya okunesondlo nokunempilo , akufuneki uzilawule ezo nkanuko. Uninzi lwexesha, ezi nkanuko ziya kuphela malunga neenyanga ezintathu ukhulelwe.

Zeziphi izinto zokutya neziselo ekufuneka uziphephe ngexesha lokukhulelwa?

Ukongeza ekutyeni ukutya okulungileyo nokunesondlo, kukwakho nezinto ekufuneka uziphephe ukuzitya nokusela ngeli xesha. Kubaluleke kakhulu ukuba uzazi ezo zinto.

• Utywala : Utywala abukhuthazwa kwaphela ngexesha lokukhulelwa. Nokuba buncinci kangakanani na abuthathwa njengokhuselekileyo. Ngoko ke hlala kude notywala ngokupheleleyo.
• Iivithamini kunye neemveliso zezityalo: Musa ukuthatha naziphi na iivithamini okanye iimveliso zezityalo ngaphandle kokubonisana nogqirha. Ezinye izinto zinokuba yingozi kumntwana ongekazalwa.
• I-Caffeine: Kungcono ukungasebenzisi i-caffeine (ikofu, iti, iziselo ezibandayo) kangangoko unako. Kodwa uninzi loogqirha bathi ukusela ikomityi enye okanye ezimbini zekofu okanye iti (ii-ounces ezi-6-8) ngosuku akuyi kubangela ingozi enkulu kumntwana wakho. Nangona kunjalo, ukusela i-caffeine eninzi kunokunyusa umngcipheko wokuphuma kwesisu kunye nezinye iingxaki. Ngoko ke nciphisa ukutya kwakho, okanye utshintshele kwiziselo ezingena-caffeine.
• Izifo ezithwalwa kukutya: Izifo ezifana neListeriosis kunye neToxoplasmosis zingasongela ubomi bomntwana, zibangele iingxaki zempilo okanye ukuphuphuma kwesisu.
• Musa ukutya inyama, intlanzi, okanye amaqanda angaphekwanga kakuhle.
• Kuphephe ubisi kunye neemveliso zobisi ezingagayiwanga iintsholongwane (ezinye iintlobo zetshizi).
• Hlamba imifuno neziqhamo kakuhle phambi kokuba utye.
• Musa ukunqumla ukutya okuphekiweyo ngeemela okanye iibhodi zokusikela ezichukumise inyama eluhlaza.

Ukuba sele usele ukutya neziselo ezinobungozi kangaka ungaqondanga, ungakhathazeki kakhulu ngoku. Ziphephe ixesha eliseleyo. Ukuba unamathandabuzo anzulu, thetha nogqirha wakho.

Ingaba kulungile ukutya intlanzi? Luhlobo luni lwentlanzi omele ulutye?

Iintlanzi kunye neentlanzi ze-shellfish ziluncedo kakhulu ekutyeni kwakho ngexesha lokukhulelwa kuba ziqulethe i-omega-3 fatty acids . Zikwaphezulu kwiproteni kwaye zincinci kwi-saturated fat.

Nangona kunjalo, ezinye iintlobo zeentlanzi zinamanqanaba aphezulu e-mercury . Umzekelo, i-shark, i-swordfish, i-king mackerel, i-tilefish, i-orange roughy, kunye ne-bigeye tuna. Le mercury ingonakalisa ukukhula kwengqondo yomntwana esibelekweni.

Ngoko ke ukuba utya ukutya kwaselwandle, khetha iintlobo ngeentlobo zeentlanzi kunye neentlanzi. Kwaye unciphise ukutya kwakho kube zii-ounces ezili-12 (malunga neegram ezingama-340) ngeveki. Oko kuthetha ukuba utya ukutya okuphindwe kabini. Nazi ezinye zeentlanzi ezingenayo i-mercury eninzi kwaye zikhuselekile ukutyiwa:

• Intlanzi yekati
• I-Pollock
• Iimbaza
• I-Tilapia
• Islamoni
• I-shrimp

Kuthekani nge-tuna ekwi-cann? Kukho izimvo ezahlukeneyo ngalo mba. Ezinye iingxelo zibonisa ukuba i-tuna ekwi-cann inokuba ne-mercury engaphezulu kunokuba bekucingelwa ngaphambili, ngoko ke kungcono ukunciphisa ukutya kwakho i-tuna ekwi-cann ngelixa ukhulelwe okanye uzama ukukhulelwa.

Ukuba abahlobo bakho okanye izalamane zakho zitya iintlanzi ezibanjiswe emlanjeni okanye echibini, yigcine kwisidlo esinye kwaye uphephe ukutya ezinye iintlanzi ngaloo veki. Kuba asazi ukuba ingakanani i-mercury ekwelo ntlanzi.

Ukuba unemibuzo engaphezulu malunga nokutya intlanzi, thetha nogqirha wakho.

Yintoni oyenzayo xa unesifo sokudumba, isisu esibuhlungu, kunye nesicaphucaphu?

Kuqhelekile ukuba neengxaki ezincinci ezinje ngexesha lokukhulelwa. Ungakhathazeki, kukho izinto onokuzenza ngazo.

Izisombululo zokuQoqa

Ukuqhinwa kungabangelwa yi-iron ekwiivithamini zokukhulelwa kunye nezinye izinto. Ngoko ke zama ukutya ukutya okunefayibha eninzi kunangaphambili kokuba ukhulelwe. Zama ukutya malunga ne-20-30 grams yefayibha ngosuku. Eyona mithombo ilungileyo yefayibha yile:

• Iziqhamo nemifuno emitsha
• Isonka sebran, i-cereal, ii-muffins

Buza ugqirha wakho ngaphambi kokuba usebenzise iipilisi zefayibha, iziselo, okanye ezinye iimveliso ezinefayibha eninzi ngaphandle kwengcebiso kagqirha. Musa ukusebenzisa amayeza okulahla isisu ngaphandle kokuba ugqirha wakho ekuxelele ukuba wenze njalo. Izinto ezifana ne-castor oil nazo azilunganga, kuba zinokunciphisa amandla omzimba okufunxa izondlo.

Ukuba ukuqhina kwesisu kuyingxaki, ugqirha wakho unokukunika isithambisi sendle. Qiniseka ukuba usela amanzi amaninzi njengoko unyusa ukutya kwakho ifayibha, kungenjalo ukuqhina kwesisu kunokuba mandundu.

Enye yezona ndlela zilungileyo zokuthintela ukuqhinwa kukuzilolonga. Sela amanzi amaninzi imini yonke phakathi kokutya. Oku kuyayithambisa indle kwaye kuyincede idlule kwinkqubo yokugaya ukutya ngokulula. Ngamanye amaxesha ukusela iti eshushu, isuphu, okanye umhluzi nako kunokunceda. Kwakhona, gcina iziqhamo ezomisiweyo zikufutshane.

Wenza ntoni ukuze unciphise igesi esiswini sakho?

Abanye abafazi abakhulelweyo bafumana isitshiso sentliziyo kunye nokudumba emva kokutya ibroccoli, ispinatshi, ikholifulawa, kunye nokutya okuqhotsiweyo. Ukuba oko kuyenzeka kuwe, ziphephe ezi zinto zokutya kwaye ucebe ukutya okunesondlo. Iziselo ezinekhabhoni zinokubangela igesi kunye nokudumba kwabanye. Kodwa kwabanye, kuthiwa ziyazolisa inkqubo yokugaya ukutya. Ngoko ke khetha okukulungeleyo.

Ukunceda xa une-nausea

Ukucaphuka kwasekuseni kudla ngokuvela kusasa, kodwa kunokwenzeka nangaliphi na ixesha losuku. Ukuba uhlala uziva ucaphukile, yitya ukutya okuncinci, okuthambileyo, okunamafutha aphantsi (umz., itoast, iicrackers) imini yonke. Abanye abantu bafumana isiqabu ekutyeni ukutya neziselo ezinejinja. Zama ezi zinto ukunceda ekucaphukeni:

• Musa ukusela i-vitamin yakho yokukhulelwa ungenanto esiswini, yisele kunye nesidlo ebusuku nangaphambi kokuba ulale.
• Xa uvuka kusasa, yitya ukutya okuncinci (umz. i-cracker) ngaphambi kokuba uvuke.
• Ncinca ilekese eqinileyo ehlafunwayo.

Ngamafutshane, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke ndiyathemba ukuba oko sikuxubushileyo kube nentsingiselo kuwe. Ngamafutshane, ukunyamekela ukutya kwakho ngexesha lokukhulelwa kubaluleke kakhulu kuwe nakumntwana wakho.

• Asikuko ukutya kakhulu, kukutya ukutya okunesondlo ngendlela efanelekileyo.
• Qiniseka ukuba ufumana izondlo ezibalulekileyo ezifana ne-folic acid, i-calcium, kunye ne-iron . Thetha nogqirha wakho malunga nokuthatha izongezo ukuba kuyimfuneko.
• Ziphephe ngokupheleleyo izinto ezifana notywala, ukutya okungaphekwanga kakuhle, kunye nentlanzi ene-mercury eninzi .
• Nciphisa i-caffeine.
• Ukuba ufumana ukungakhululeki okuncinci njengokungakhululeki esiswini okanye isicaphucaphu, musa ukoyika kwaye thatha amanyathelo afanelekileyo.
• Soloko uthetha nogqirha wakho uze ufumane icebiso elikulungeleyo.

Sikunqwenelela ngokunyanisekileyo ukukhulelwa okunempilo, okonwabisayo kunye nomntwana osempilweni!

Isondlo sokukhulelwa, ukutya kokukhulelwa, ukutya ngexesha lokukhulelwa, i-folic acid, i-calcium ngexesha lokukhulelwa, ukutya ekufuneka kuphetshwe ngexesha lokukhulelwa, isondlo sokukhulelwa