Njengoko iindaba zokuba uza kuba ngumama, mhlawumbi uzaliswa luvuyo, ithemba, kunye nomdla omncinci. 'Ngoku nditya abantu ababini, akunjalo?', 'Ndingatya ntoni?', 'Ndingakuphepha ntoni?' Kuqhelekile ukuba imibuzo emininzi efana nale ifike engqondweni. Enyanisweni, elona xesha libalulekileyo ebomini bomfazi xa kufikwa kwisondlo lixesha lokukhulelwa nokuncancisa . Ngoko ke namhlanje, masithethe ngendlela ukutya kwakho okubaluleke ngayo ukuzisa umntwana osempilweni nokrelekrele kweli hlabathi, kunye nendlela yokwenza okulungileyo.
Kuthetha ukuthini ngokwenene 'ukutya ngabantu ababini'?
Abantu abaninzi bacinga ukuba 'ukutya abantu ababini' kuthetha ukuphinda kabini inani lokutya okutyayo. Kodwa loo nto ayilunganga. Okubalulekileyo apha asikobuninzi, kodwa ngumgangatho wokutya. Ukutya okunesondlo okutyayo kuchaphazela ngqo ukukhula komntwana esibelekweni.
Uphando lwanamhlanje lwezonyango lufumanise ukuba ukutya komama ngexesha lokukhulelwa kunokuchaphazela nempilo yomntwana wakhe (umzekelo, ukutyeba kakhulu, isifo seswekile, isifo sentliziyo) emva kokuzalwa. Oku kubizwa ngokuba yi-'(Epigenetics)'. Ngamafutshane, imikhwa yakho yokutya elungileyo sesona sipho sixabisekileyo onokusinika umntwana wakho.
Ungaphoswa zezi zondlo!
Nangona zonke izondlo zibalulekile ngexesha lokukhulelwa , kufuneka silumke ngakumbi ngezinye kuba zibalulekile ekukhuleni komntwana.
| Isondlo esibalulekileyo | Kutheni oko kubalulekile? |
|---|---|
| Ifolic acid | Oku kubaluleke kakhulu ukususela kwinyanga yokuqala yokukhulelwa. Kuba kubalulekile ekuphuhlisweni kwengqondo yomntwana kunye nomqolo. Ukunqongophala kwe-folic acid kunciphisa umngcipheko weziphene ze-neural tube kumntwana, njenge-"Spina Bifida". Oku kuqukwe kwi-vitamin enikwa ngugqirha wakho. Kwakhona, yongeza ukutya okufana neenkozo, isonka, irayisi kunye nepasta ene-folic acid eyongeziweyo ekutyeni kwakho. |
| Intsimbi | Ngexesha lokukhulelwa, iimfuno ze-iron emzimbeni wakho zinyuka ngama-50% xa kuthelekiswa nesiqhelo. I-iron ibalulekile ekwenzeni i-hemoglobin, ethwala ioksijini egazini. Ukuba awunayo i-iron eyaneleyo, ungaziva udiniwe kakhulu kwaye udiniwe. Kwakhona, ukungabikho kwe-iron eninzi kunokubangela ubunzima obuphantsi bokuzalwa kwaye kubangele ukuba umntwana angabi na-iron eyaneleyo ekuzalweni. |
| I-calcium | I-calcium ibalulekile ekuphuhliseni amathambo namazinyo omntwana wakho. Ukuba awufumani i-calcium eyaneleyo ekutyeni kwakho, umntwana wakho uya kuthatha i-calcium ayidingayo emathanjeni akho. Oku kunokwenza amathambo akho abe buthathaka kwaye kwandise umngcipheko wakho wokufumana izifo ezifana ne-osteoporosis kwixesha elizayo. |
| I-DHA (i-Docosahexaenoic Acid) | Le yi-omega-3 fatty acid ebaluleke kakhulu ekuphuhlisweni kwengqondo yomntwana kunye nokubona. Ezi zifumaneka kwiintlanzi ezifana nesalmon. Nangona kunjalo, kuphephe ukutya iintlanzi ezinkulu ezifana neshark, i-tilefish, kunye ne-king mackerel. Zinokuba neentsimbi ezinzima ezifana ne-methylmercury, ezinokuba yingozi kwinkqubo yemithambo-luvo yomntwana. Isalmon kunye namaqanda ane-DHA eyongeziweyo akhuselekile. Buza ugqirha wakho ukuba ufuna isongezelelo se-DHA. |
Masifunde ngeevithamini zokukhulelwa
Ugqirha wakho uza kukunika i-vitamin ekhethekileyo yokukhulelwa omawuyithathe ngexesha lokukhulelwa. Le vithamini iqulethe izondlo ezininzi ezibalulekileyo, ezifana ne-folic acid kunye ne-iron, ngobuninzi obufanelekileyo.
Uphando lufumanise ukuba oomama abasebenzisa le vithamini rhoqo banomngcipheko ophantsi ngama-45% wokuba nesifo esibizwa ngokuba yi-"Preeclampsia." I-Preeclampsia yimeko eyingozi ngexesha lokukhulelwa ebangela uxinzelelo lwegazi oluphezulu kunye neproteni kumchamo. Yimbangela ephambili yokuzalwa kwangaphambi kwexesha.
Kodwa ngamanye amaxesha ezi pilisi zeevithamini zinokuba nkulu kancinci kwaye kube nzima ukuziginya. Okanye i-iron ekuzo inokubangela ukudumba kwesisu okanye ukuqhinwa. Ukuba unengxaki enjalo, ungabi nazintloni ngayo kwaye ngokuqinisekileyo thetha nogqirha wakho. Uza kukunika enye indlela ekufaneleyo.
Kwakhona kufuneka ucinge ngeekhalori kunye nokutyeba.
Ngexesha lokukhulelwa, udinga iikhalori ezingama-300 ezongezelelweyo ngosuku.Yi-ounce enye kuphela. Ayingomlinganiselo omkhulu kangako. Cinga ngayo, ii-apile ezimbini ezinkulu zineekhalori ezininzi kangako. Ngoko ke ukukhulelwa akuloxesha lokutya ude waneliseke.
Ngokuqhelekileyo kuthathwa njengempilo kumfazi okhulelweyo ukuzuza ubunzima obuphakathi kwe-11-16 kg (25-35 pounds). Umfazi ongaphantsi komzimba unokucetyiswa ukuba afumane ubunzima obungaphezulu kancinci, kwaye umfazi otyebileyo unokucetyiswa ukuba afumane ubunzima obuphantsi.
Ungaze uzame ukunciphisa umzimba (ukutya) ngexesha lokukhulelwa. Xoxa nogqirha wakho ngayo nayiphi na inkxalabo onayo malunga nobunzima bakho kwaye ulandele icebiso lakhe.
Cinga kabini ngento oyiselayo.
Kubaluleke kakhulu ukusela malunga neeglasi ezilishumi zamanzi ngosuku ngexesha lokukhulelwa. Amanzi ngawona angcono. Kodwa ungongeza nezinto ezifana nobisi kunye nejusi yeziqhamo ezintsha koku.
Ngokuqinisekileyo yekani ezi.
- Utywala: Ukusela utywala ngexesha lokukhulelwa kunokubangela iziphene ezinkulu zomzimba nezengqondo kusana. Akukho nqanaba likhuselekileyo lotywala. Ke ngoko, kungcono ukungayisebenzisi ngokupheleleyo isiselo esinxilisayo. Ukuba usele utywala ngaphambi kokuba ufumanise ukuba ukhulelwe, ungoyiki ukuxelela ugqirha wakho.
- I-Caffeine: Ikofu, iti, kunye nezinye iziselo ezibandayo zine-caffeine. Nangona kukho izimvo ezahlukeneyo malunga nemiphumo yayo, kungcono ukunciphisa ukusela ikofu yakho ibe yi-1-2 iikomityi ngosuku ngenxa yezizathu zokhuseleko .
- Iziselo ezineswekile: Iziselo zeziqhamo kunye neesoda ezipakishiweyo ziphezulu kwiswekile kunye neekhalori. Ezi zinokubangela ukutyeba okungeyomfuneko. Endaweni yoko, kungcono ukusela iijusi zeziqhamo ezintsha ezenziwe ekhaya (ezineswekile encinci).
Nantsi indlela yokucwangcisa ukutya kwakho kwemihla ngemihla:
Umfazi okhulelweyo onobunzima obusempilweni kwaye osebenza kakuhle udinga malunga neekhalori ezingama-2400 ngosuku. Le theyibhile ingezantsi ingakunika umbono olungileyo weentlobo kunye nobungakanani bokutya omele ukutye ngosuku.
| Uhlobo lokutya | Ukuphakelwa ngosuku | Imizekelo |
|---|---|---|
| Iinkozo | Iziphako ezi-8 | Isilayi sesonka sebran, isiqingatha sekomityi yerayisi/ipasta ephekiweyo |
| Imifuno | Iziphako ezi-4+ | Iminqathe emi-2 eluhlaza, ikomityi e-1 yemifuno eluhlaza |
| Isiqhamo | Iziphako ezi-2-4 | I-apile encinci e-1/iorenji/iipesika, ikomityi e-1 yamaqunube |
| Ukutya kobisi | Iziphako ezi-3 | 240 ml yobisi okanye iyogathi, 40 g yetshizi |
| Inyama, intlanzi, amaqanda, amantongomane | Iziphako ezi-2-3 | 60-85 grams yenyama ephekiweyo, intlanzi, okanye inkukhu |
| Ioyile kunye neswekile | Ncnci kakhulu | Nciphisa umda kangangoko kunokwenzeka. |
Umyalezo Wokuya Ekhaya
- Isondlo sakho sesona sityalo-mali silungileyo onokusenza kwimpilo yomntwana wakho kwixesha elizayo, ngoko ke gxila kumgangatho wesondlo kunobungakanani.
- I-folic acid, i-iron, i-calcium, kunye ne-DHA zizinto ezibalulekileyo ngeli xesha.
- Sela ivithamini yokukhulelwa enikwe ngugqirha wakho ngaphandle kokulahlekelwa lusuku olunye. Ukuba unengxaki yokuyithatha okanye ukuba kukho enye into ekuphazamisayo, xelela ugqirha wakho.
- Yeka ukusela utywala ngokupheleleyo. Nciphisa iziselo ezine-caffeine.
- Soloko uthetha nogqirha wakho malunga nokutya kwakho, ukutyeba kwakho, okanye naziphi na ezinye iingxaki zempilo. Uza kukunika icebiso elilungileyo.
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