Ngaba ukulungele ukuba ngumama? Ngaba uyamncancisa umntwana wakho? Ngoko makhe sifunde ngqo ngezi zondlo zibalulekileyo!

Eli lixesha elikhethekileyo kuwe, wena mama oza kuzala, nakuwe, oncancisa umntwana wakho. Ngoko ke, ngeli xesha lixabisekileyo , kubaluleke kakhulu ukukhathalela ngokukodwa ukutya okutyayo ngenxa yempilo yakho nomntwana wakho. Udinga malunga neekhalori ezingama-300 ukuya kuma-500 ngaphezu koko uqhele ukukutya ngosuku ngeli xesha. Oku kwenzelwa ukukhula komntwana namandla akho. Makhe sibone ukuba zeziphi izondlo ozidingayo wena nomntwana wakho ngeli xesha.

Zeziphi izondlo ezibalulekileyo ozidingayo ngexesha lokukhulelwa nangexesha lokuncancisa?

Nazi ezinye zezondlo eziya kukunceda wena nomntwana wakho nihlale nisempilweni. Ezi zifumaneka rhoqo kwiziqhamo ezitsha, imifuno, iinkozo ezipheleleyo, amandongomane, iimbotyi, iimveliso zobisi, kunye nenyama engenamafutha. Ugqirha wakho unokucebisa ukuba uthathe i-multivitamin yokukhulelwa ene-iron.

I-Calcium - Yenza amathambo namazinyo akho aqine njengentsimbi!

I-calcium ifana nesamente eyakha amathambo namazinyo akho kunye nomntwana wakho. Cinga nje, awunakwakha indlu ngaphandle kwesiseko esomeleleyo, yiyo loo nto. Ayipheleli apho, i-calcium ikwanceda ukujikeleza kwegazi, izihlunu kunye nenkqubo yemithambo-luvo ukuba isebenze kakuhle. Umama okhulelweyo noncancisayo udinga malunga ne-1,000 milligrams ye-calcium ngosuku. Ungazifumana phi ezi zinto?

• Iimveliso zobisi ezinamafutha aphantsi ( iyogathi , itshizi, ubisi olunamafutha aphantsi)
• Ijusi yeorenji eyomeleziweyo ngecalcium kunye nezinye iindlela zobisi ezifana nobisi lwesoya kunye nobisi lwealmond
• Iinkozo ezithile
• Imifuno eluhlaza njengekale, ispinatshi (xa ityiwa nespinatshi)

Iicarbohydrates - Amandla okusebenza kwemini kunye nokukhula komntwana!

Iicarbohydrates zezona zinto ziphambili ezinika amandla emizimbeni yethu. La mandla abalulekile ekukhuleni komntwana, kwimisebenzi yakho yemihla ngemihla, nasekunceliseni umntwana kamva. Nangona kunjalo, ayizizo zonke iicarbohydrates ezilungileyo ngokulinganayo.

Kungcono ukufumana iicarbohydrates kwiinkozo ezipheleleyo , ezifana nerayisi emdaka enebran, ibuckwheat, ibhali, isonka sebran, kunye neziqhamo nemifuno.

Oku kutya kukwalungile nakwisisu kuba kutyebile kwifayibha. Kububulumko ukunciphisa ii-carbs ezicociweyo ezifana nesonka esimhlophe, irayisi emhlophe, kunye nokutya neziselo ezineswekile eninzi kangangoko kunokwenzeka.

Ifayibha - Isisombululo esifanelekileyo sokujongana nokuphazamiseka kwesisu kunye nokuqhina!

Ukuqhina kwesisu yingxaki ecaphukisayo kakhulu koomama abaninzi ngexesha lokukhulelwa. Kunokubangela ukudumba kunye nokungonwabi. Isisombululo sendalo esilungileyo koku kukutya ukutya okunefayibha. Ziziphi ukutya ezinefayibha eninzi?

• Iinkozo ezipheleleyo - oko kuthetha iinkozo ezipheleleyo, isonka sebran, irayisi emdaka, ii-oats.
• Iziqhamo ezitsha (iibhanana, iimango, iipapaya, iiorenji) kunye nemifuno (iikaroti, iimbotyi, ispinatshi, ikhaphetshu).
• Iimbotyi ezifana neelentile, iitshizi, iimbotyi eziluhlaza, kunye neembotyi.

Xa ezi zinto zongezwa ekutyeni, amathumbu asebenza ngcono kwaye ukuqhina kungancitshiswa kakhulu. Kwakhona, sela amanzi amaninzi ukuze ifayibha isebenze kakuhle.

I-Folic Acid - Ibalulekile ekuphuhlisweni kwengqondo yomntwana kunye nomqolo wakhe!

I-folic acid yivithamini ebaluleke kakhulu ekufuneka uqale ukuyithatha kwangoko xa uceba ukukhulelwa. Oku kungenxa yokuba inceda ingqondo yomntwana kunye nomqolo (ityhubhu ye-neural) ukuba ikhule kakuhle. Ukuba awuyifumani ngokwaneleyo, umntwana wakho usemngciphekweni omkhulu wokufumana iziphene ezinzulu zokuzalwa ezifana neziphene zetyhubhu ye-neural. Ke ngoko, ukuthatha ubuncinci ii-microgram ezingama-400 (0.4 milligrams) ze-folic acid ngosuku ngaphambi kokukhulelwa kwaye kwiinyanga ezimbalwa zokuqala zokukhulelwa kunokunciphisa kakhulu lo mngcipheko. Kwi-trimester yesibini neyesithathu yokukhulelwa, le mfuneko iyanda iye kwi-600 micrograms (0.6 milligrams), kwaye umama oncancisayo udinga malunga ne-500 micrograms (0.5 milligrams). Ezi zifumaneka kwisonka kunye neenkozo ezongeziweyo kwi-folic acid. Kwakhona, imifuno eluhlaza (njengespinatshi, i-kale, kunye nemifuno eluhlaza), iziqhamo ze-citrus (ii-orenji, ii-tangerines), ii-avokhado, iilentils, kunye neembotyi ngokwendalo ziqulathe le vithamini ebizwa ngokuba yi-folate.

Amafutha Asempilweni - Umntwana wakho udinga amafutha ukuze akhule, kodwa alungile!

Nangona abanye abantu besoyika amafutha, amafutha ayinxalenye ebalulekileyo yokutya okunempilo. Amafutha ayimfuneko ekukhuleni komntwana, ingakumbi ngexesha lokukhulelwa, ngakumbi ekukhuleni kwengqondo. Nangona kunjalo, kufuneka ukhethe amafutha anempilo, oko kukuthi, amafutha angagcwaliyo . Amafutha agcweleyo angenampilo (inyama enamafutha amaninzi, ibhotolo, ioyile yekhokhonathi) kunye namafutha e-trans (afumaneka kwi-margarine, kwiimpahla ezibhakiweyo, nasekutyeni okukhawulezayo) kufuneka ancitshiswe kangangoko. Amafutha anempilo anokufumaneka kwi:

• Iioyile zemifuno ezifana neoyile yomnquma , ioyile yecanola, kunye neoyile yelanga.
• Amantongomane kunye nebhotolo yamantongomane ezenziwe ngamantongomane afana ne-cashews, amantongomane, ii-almonds, kunye nembewu yethanga.
• Iponyoponyo.
• Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-sardines (ezi zikwaqulethe ii-omega-3 fatty acids).

Iodine - Yokukhulisa ingqondo yomntwana kunye nokusebenza kwe-thyroid!

I-Iodine yiminerali ebalulekileyo enceda i-thyroid gland emzimbeni wethu ukuba ivelise iihomoni. Ezi homoni zibaluleke kakhulu ekukhuleni komntwana, ingakumbi ingqondo. Ukuba umntwana akafumani i-iodine eyaneleyo ngexesha lokukhulelwa, inokubangela iingxaki kwi-thyroid gland, ukulibaziseka kokukhula, kunye nokukhubazeka kokufunda. Ke ngoko, kubalulekile ukuba oomama abakhulelweyo nabancancisayo basebenzise ityuwa ene-iodine xa bepheka kwaye batye ukutya okutyebileyo kwi-iodine, okufana nokutya kwaselwandle (intlanzi, i-shrimp, i-shellfish), kunye neemveliso zobisi. Kwakhona, jonga ukuba i-vitamin yokukhulelwa oyithathayo ine-150 micrograms ye-iodide (lolu luhlobo lwe-iodine olufunxwa lula ngumzimba). Ukuba ayanelanga, ngumbono olungileyo ukuthetha nogqirha wakho kwaye ubuze ukuba ufuna ukuthatha enye na.

I-Iron - Thintela i-Anemia yokuNqanda i-Iron kwaye Woyise ukudinwa!

I-iron ibalulekile ekwenzeni i-hemoglobin kwiiseli ezibomvu zegazi. Ngexesha lokukhulelwa, umntwana udinga igazi elingakumbi ukuze akhule kwaye aphuhlise i-placenta, ngoko ke imfuneko ye-iron nayo iphezulu kakhulu. Ngexesha lokukhulelwa , unokuthintela i-anemia yokunqongophala kwe-iron ngokutya ukutya okune-iron eninzi kunye nokuthatha izongezo ze-iron njengoko ugqirha wakho ekuyalele. Ukuba une-iron encinci, unokuziva udiniwe ngalo lonke ixesha, ube nobunzima bokuphefumla, kwaye ube nesiyezi . Ukutya okune-iron eninzi:

• Inyama ebomvu engenamafutha, inkukhu, kunye nentlanzi.
• Intlanzi.
• Iinkozo eziqiniswe ngentsimbi.
• Iimbotyi ezifana neelentile, iitshizi, kunye neembotyi eziluhlaza.
• Imifuno eluhlaza okwesibhakabhaka efana nespinatshi, ikale, kunye nemifuno eluhlaza.
• Ukufunxwa kwesinyithi kuyanda xa ukutya okunesinyithi kutyiwa kunye nokutya okutyebileyo kwi-vitamin C (ilamuni, iiorenji, iitumato).

Iiproteni - njengezinto zokwakha umzimba womntwana!

Iproteni yeyona nto iphambili eyakha umzimba womntwana, kuquka izihlunu, amathambo, ulusu, kunye namalungu angaphakathi. Ingakumbi kwikota yesibini neyesithathu yokukhulelwa, ukukhula komntwana kuyakhawuleza, ngoko ke imfuneko yeproteni nayo iphezulu. Nangona umama okhulelweyo efuna iproteni engaphezulu kunomfazi oqhelekileyo, akukhuthazwa ukuba ayifumane kwimithombo yokwenziwa efana neeproteni ezixutywe kunye neeproteni ezifakwe kwimibhobho. Eyona nto ilungileyo kukufumana iproteni ekutyeni kwendalo. Imithombo elungileyo yeproteni:

• Inyama engenamafutha, inkukhu, intlanzi.
• Amaqanda.
• Ubisi, iyogathi, itshizi.
• Iilentile, iitshizi, iimbotyi, iisoya.
• Amantongomane afana neecashew, amantongomane, kunye neealmond, kunye neebhotolo zamantongomane ezenziwe ngazo.
• I-Tofu.

IVithamini A - yentliziyo yomntwana wakho, ukubona, kunye nokuzikhusela komzimba!

IVithamini A yivithamini ebalulekileyo enceda ukukhulisa intliziyo yomntwana wakho, amehlo, kunye nenkqubo yomzimba yokuzikhusela. Ukunqongophala kweVithamini A kunqabile kumazwe aphuhlileyo. Nangona kunjalo , ukuthatha iVithamini A eninzi kunokuba yingozi kumntwana wakho kwaye kubangele iziphene zokuzalwa. Ke ngoko, kungcono ukuthatha iVithamini A ngaphambi kokukhulelwa equlethe ii-micrograms ezingaphezulu kwe-1,500 (5,000 IU) zeVithamini A. Kwakhona, musa ukuthatha izongezo zeVithamini A ngaphandle kokuba kucetyiswe ngugqirha ngokukodwa. Ukutya okukhuselekileyo okuqulethe iVithamini A:

• Ubisi kunye nokutya kobisi.
• Iziqhamo eziorenji nezimthubi kunye neminye imifuno (umz. ipapaya, i-cantaloupe, iminqathe, iitapile ezimnandi, ithanga).
• Imifuno eluhlaza (isipinatshi, ikale).

I-Vitamin B12 - yokwakheka kwegazi lomntwana kunye nokusebenza kwengqondo!

I-Vitamin B12 yi-vitamin ebaluleke kakhulu ekwakhiweni kweeseli ezibomvu zegazi kumntwana, ekuphuhlisweni kwengqondo, nasekusebenzeni kakuhle kwengqondo. Ifumaneka kakhulu ekutyeni kwezilwanyana. Oko kukuthi, kwizinto ezifana nenyama, intlanzi, inkukhu, ubisi, namaqanda. Kukwakho neenkozo ezongeziweyo ezine-vitamin B12, nakwezinye iindlela zobisi ezingezizo ezobisi ezifana nobisi lwesoya.

Ukuba ungumntu otya imifuno okanye otya imifuno kuphela, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho malunga nokuba kufuneka uthathe izongezo zevithamini B12 ngexesha lokukhulelwa nangexesha lokuncancisa, kuba ukunqongophala kokutya kunokubangela iingxaki kuwe nakumntwana wakho.

IVithamin D - Inceda umzimba ukuba ufunxe icalcium kwaye iqinise amathambo!

I-Vitamin D yenye i-vitamin ebalulekileyo enceda imizimba yethu ukuba ifunxe i-calcium, enceda ukugcina amathambo namazinyo ethu eqinile. I-Vitamin D iveliswa emzimbeni xa ulusu lwethu luchatshazelwa lilanga. Nangona kunjalo, asinakufumana ukukhanya kwelanga okwaneleyo rhoqo kusasa nangokuhlwa, kwaye ngamanye amaxesha kusenokunganeli. Ke ngoko, kufuneka siyifumane nasekutyeni. Ukutya okuqulethe i-vitamin D:

• Ubisi oluqinileyo olunamafutha aphantsi okanye olungenamafutha olunevithamini D eyongeziweyo.
• Ijusi yeorenji enevithamini D eyongeziweyo.
• Umpakathi weqanda.
• Iintlanzi ezinamafutha ezifana nesalmon kunye netuna.

Iingcali zicebisa ukuba oomama abakhulelweyo nabancancisayo bafumane ubuncinci iiYunithi zamazwe ngamazwe ezingama-600 (IU) zevithamini D ngosuku. Ukuba awuqinisekanga ukuba ufumana ivithamini D eyaneleyo na, thetha nogqirha wakho.

Izinto ezibalulekileyo ekufuneka uzikhumbule!

Zonke ezi zondlo zibaluleke kakhulu kwimpilo yakho, impilo yosana lwakho olungekazalwa, kunye nempilo yosana lwakho oluncancisayo.

Ngamafutshane, ukutya ukutya okunesondlo nokulinganiselayo yeyona nto ibalulekileyo. Oko kuthetha ukongeza iintlobo ngeentlobo zemifuno enemibala, iziqhamo, iinkozo ezipheleleyo, amandongomane, iimbotyi, inyama, intlanzi, kunye neemveliso zobisi ekutyeni kwakho. Musa ukutya ukutya okufanayo rhoqo, gcina iintlobo ngeentlobo zokutya.

• Ingcebiso yezonyango iyimfuneko:Landela imiyalelo kagqirha wakho okanye yosapho lwakho ngononophelo, ingakumbi malunga nezongezo. Bayazi ukuba yeyiphi na into efanelekileyo kwimeko yakho. Ungaze uqale ukuthatha iivithamini ezintsha ngaphandle kokubonisana nogqirha kuqala.
• Sela amanzi amaninzi: Ungalibali ukusela ubuncinane iiglasi ezisi-8-10 zamanzi ngosuku. Oku kubaluleke kakhulu. Kubaluleke kakhulu ukuba umama oncancisayo ahlale enamanzi aneleyo emzimbeni.
• Ukuba unamathandabuzo, buza oku: Ukuba unamathandabuzo amancinci malunga nokutya okanye isondlo, njengokuthi "Ingaba kulungile ukutya oku?" "Ngaba oku kuya kumlimaza umntwana?", ungaze woyike okanye ungathandabuzi ukubuza ugqirha wakho.

Awukho wedwa kolu hambo. Impilo yakho neyomntwana wakho zezona zinto zibalulekileyo. Ngoko ke yitya kakuhle, sela kakuhle, wonwabe, kwaye uhlale usempilweni! Iminqweno emihle kuwe!

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Isondlo sokukhulelwa, ukuncancisa, izondlo ezibalulekileyo, iivithamini, iiminerali, ukukhulelwa okunempilo, uphuhliso lomntwana